Grocery List For A Month On A Budget (26 Things You Need + Free Printable)

You’re on a strict budget, but you have a family to feed.  I’ve been there.  If you need a month’s worth of groceries and need to spend the bare minimum,  this list is for you.

I have compiled a grocery list items for a month on a budget that will help you get through without having to spend too much money.  These foods are all filling, nutritious, and cheap.  With this list, you’ll be able to cook a variety of meals and get through this rough patch. 

Grocery Shopping on a budget

1. Peanut Butter

If you’re looking for a cheap and easy way to enjoy peanut butter, look no further than your local supermarket. Peanut butter is one of the most versatile and affordable foods around, making it a great option for budget-minded shoppers. 

From PB&J sandwiches to peanut butter cookies, there are endless ways to enjoy this delicious Spread. So next time you’re in the mood for something tasty and budget-friendly, be sure to pick up a jar of peanut butter!

2. Eggs

If you’re looking for a cheap and easy way to add protein to your diet, eggs are a great option. They’re also incredibly versatile, so you can make them however you like. Whether you prefer them scrambled, fried, or poached, there’s an egg recipe out there for everyone.

You can always buy in bulk. Eggs are often sold in packs of 10 or 12, so if you can find a good deal on a larger pack, it’ll save you money in the long run. You should also compare prices. Not all eggs are created equal, so it’s important to compare prices before you buy. Some brands are definitely more expensive than others, so you’ll want to make sure you’re getting the best bang for your buck.

3. Oats

Oats are a versatile and inexpensive food that can be used in many different dishes. Oatmeal cookies are a great way to use oats, and they’re a perfect snack for on-the-go. Oats can also be used as a filler for meatloaf, and they make a healthy breakfast food. Consider using oats in cookies, granola and cobbler toppings as well as for breakfast meals.

4. Flour

Flour is a key ingredient in many dishes, both savory and sweet. It’s also very affordable, making it a great option for those on a budget. You can buy flour in bulk at most stores, and you can grind it yourself with a simple grinder or food processor.

There are many ways to use flour in your cooking. You can make pancakes, dumplings, flatbreads, and all sorts of desserts. There are also tons of free recipes online that you can use as inspiration for your own creations. So don’t be afraid to get creative with flour! It’s a cheap and versatile ingredient that will add flavor and texture to any dish.

5. Pasta

pasta salad

Pasta is a cheap food that can be used in many inexpensive dishes, such as spaghetti, mac and cheese, etc. In addition, pasta is a versatile ingredient that can be dressed up or down to fit any occasion. For example, you could make a simple pasta dish for dinner or add some extra ingredients to create an elegant entrée.

Here are some recipes that will help you save money on your grocery bill:

  • Spaghetti with Marinara Sauce: This dish only requires five ingredients and takes less than 30 minutes to make.
  • Mac and Cheese: This classic comfort food can be made with just three ingredients and takes about 15 minutes to cook.
  • Chicken Alfredo: This creamy pasta dish features tender chicken breasts and rich alfredo sauce. It’s perfect for special occasions or when you want something a little more decadent.

6. Onions

Onions are a great way to add flavor and substance to your meat entree. When you add them, your meal will go a little further. Onions are one of the most versatile vegetables out there. You can use them in so many different dishes, from soups and stews to salads and stir-fries. They’re also relatively cheap, which is always a bonus..

One thing to keep in mind when buying onions is that they can vary quite a bit in terms of quality. It’s always worth taking the time to pick out the freshest ones you can find, as they’ll have a better flavor and will be less likely to cause any digestive issues.

7. Pasta Sauce

Pasta sauce is an essential item to have on hand for a quick and easy meal. It is affordable, versatile, and can be found at most grocery stores. There are both organic and conventional options available, so you can choose the one that best fits your budget.

A jar of pasta sauce only costs a few dollars, making it a great option for those on a tight budget. Pasta is also a great starter dish for beginners. The Aldi pasta sauce is an excellent value and very affordable. The vegetarian option is another great budget choice for a fast meal. Both the organic and conventional versions of the pasta sauce are comparable in terms of price, with the organic version being slightly more expensive.

8. Milk

Milk is a cheap and nutritious source of protein, calcium, and other essential nutrients. It’s also one of the most versatile ingredients in the kitchen. Whether you’re looking for an easy breakfast option or a simple way to add more protein to your diet, milk is a great choice.

There are many different types of milk available on the market, including whole milk, skim milk, and non-fat milk. Each type of milk has its own unique nutritional profile, so it’s important to choose the right type of milk for your needs.

9. Tortillas

Tortillas are a versatile food item that can be used in many different dishes. Corn tortillas are a cost-effective alternative to flour tortillas, making them a good choice for enchiladas, tacos, or soup. Tortilla wraps make great sandwiches! Tortillas can also be used as a protein on a fresh salad. The lunch meat can also be used to make tortillas.

10. Chicken

Chicken is a versatile and relatively inexpensive meat that is popular in many cuisines around the world. It is easy to cook and can be used in a variety of dishes. Chicken is high in protein and low in fat, making it an excellent choice for those looking to improve their overall health. Additionally, chicken provides numerous other health benefits, including reducing the risk of certain cancers and helping to lower cholesterol levels.

chicken quesadilla

There are so many ways to cook chicken. You can buy whole chickens for about $5 to $7 and have enough leftovers for four portions per meal, or you can buy breasts, thighs, or legs which will be a bit more expensive but provide more options in terms of cooking methods. Chicken is typically eaten with leftovers from dinner to make for a full lunch.

You’ll also love:

11. Tuna

Tuna is a cheap and versatile protein that you can use in many different ways. It’s great for sandwiches, salads, or just eating straight out of the packaging as a healthy snack. Tuna has gotten more expensive over the last 10-15 years, but it remains cheaper than most meats.


Walmart has canned tuna for $.83/can, so it’s a frugal protein source that you can afford to buy in bulk. 

12. Bread

Bread is a cheap and easy way to make a meal, and it can be used in many different ways. For example, you can use it as the main dish by making sandwiches or burgers, or you can use it as a side dish with things like soup or salad. Additionally, bread is perfect for binding ingredients together like meatballs or croquettes.

If you’re running low on money, bread is a good option because it’s versatile and lasts for a while. The cost of bread varies depending on where you live, but it’s usually one of the cheapest items at the grocery store. You can also find good deals on bread at convenience stores and bakeries.

Bread is also great for snacks. It’s filling and doesn’t spoil quickly like some other snacks do. And there are plenty of options that offer value for money when you are in need of bread. For example, bagels are cheaper than buns and they both have about the same number of calories.

13. Apples

apples close up

Apples are a versatile fruit that can be used in many different dishes. They have a long shelf life, so they can be purchased in bulk at a lower price. Apples can be sliced and added to salads or eaten as a dessert.

The apple fruit is a great source of vitamins and minerals. It is also rich in dietary fiber. Moreover, apples contain antioxidants which help protect the body against free radicals. Free radicals are responsible for causing cell damage that can lead to cancer. Thus, consuming apple fruit regularly can help reduce the risk of developing cancer.

You can buy it in any grocery store or supermarket. The price of apple fruit is usually around $1 per pound. However, the price may vary depending on the season and the location.

14. Bananas

Bananas are an excellent source of dietary potassium, vitamin C, dietary fiber and vitamin B6. They also contain some amounts of magnesium, manganese, niacin and riboflavin. Furthermore, they are a good source of antioxidants such as dopamine and catechins. All these nutrients make bananas a healthy snack option. In addition, they are affordable and easy to store.

One medium banana contains about 105 calories. It also has 27 grams of carbohydrate and 3 grams of dietary fiber. Additionally, it provides 1 gram each of protein and sugar content. A medium banana is also a rich source of various vitamins and minerals such as vitamin B6 (31% DV), vitamin C (27% DV), potassium (17% DV) and magnesium (8% DV).

Bananas are great for snacks or with peanut butter for a good snack!

15. Rice

Rice is a cheap and versatile pantry item that can be served with meat, in soups, or as fried rice. Rice is very inexpensive and can go a long way. Rice is versatile and easy to prepare. 

It is also a staple food in many cultures around the world, and it is one of the most affordable and accessible grains. In fact, rice is so cheap that it is often used as a filling or side dish in many meals. However, there are some things to keep in mind when shopping for rice, such as the type of rice you need and the price.

Once you have chosen the right type of rice for your dish, you need to decide on the price. If you are on a budget, you may want to buy in bulk at a discount store or online. You can also find good deals on rice at your local grocery store. Just make sure to compare prices before you buy so that you get the best

16. Potatoes

Potatoes are a favorite at my house, and I buy them every two weeks for $4.39/10 lb bag. They are cheap and versatile- you can bake them, fry them, or mash them. Plus, they make up a good amount of their value in dishes like potato salad or mashed potatoes.

17. Frozen Fruits & Vegetables

Frozen fruits and vegetables can be a great way to get your daily dose of nutrients, especially when fresh produce is scarce. They can be used to cook with, make smoothies or popsicles, etc. Frozen edamame is perfect to keep on hand for whirring up a batch of Edamame Hummus.

Frozen fruits and vegetables are also fabulous in smoothies and fruit-filled pancakes, as well as in Crock-Pot Creamy Chicken Corn Chowder and Easy Chicken Pot Pie Hand Pies. And they’re more nutritious than fresh produce! Freshly-frozen fruits and vegetables are typically flash frozen at the peak of ripeness, locking in more nutrients. So stock up on your favorite frozen varieties — you’ll be glad you did!

18. Cheese

Cheese is a staple ingredient in so many dishes. You can’t forget the cheese for your cheap grocery list for a month. It’s versatile, affordable, and easy to store. Plus, it adds delicious flavor to any meal. Here are some of our favorite recipes that include cheese:

  • Grilled Cheese Sandwich: This classic comfort food is always a hit. Simply grill up some bread with your favorite type of cheese and you’re good to go!
  •  Mac and Cheese: Who doesn’t love this creamy dish? It’s perfect for a quick and easy weeknight dinner.
  • Cheese Pizza: Another all-time favorite. Top your pizza with whatever toppings you like – the possibilities are endless!
  • Gratin au Fromage Blanc et aux Légumes: A French-inspired dish that’s sure to impress guests at your next dinner party. Featuring creamy white cheese and fresh vegetables, it’s both elegant and tasty.
  • Fondue au Gruyère Suisse: If you’re looking for an indulgent treat, try this Swiss fondue recipe made with rich Gruyère cheese. mmmm…

19. Canned veggies

Canned vegetables are a great way to save money on groceries when fresh produce is expensive. While they may not have as much nutritional value as fresh vegetables, they are still a healthy and affordable alternative.

20. Condiments

Condiments can really help change up the boring ingredients in your fridge and cupboards. They’re inexpensive, so bring them with you when you’re trying to create recipes on a budget. Plus, they can add a lot of flavor to dishes!

It’s always a good idea to keep your cupboard stocked with condiments, especially if you want to try and cook more meals at home. You can buy herbs, spices and oil in bulk when you start out; these are the most expensive items for those on a tight budget. 

Sugar, jam or honey is the least expensive item for those living on $4/day; this is because it doesn’t have as long of a shelf life so you don’t need as much of it.

Many people stock up on basic foods, like fruits, vegetables, grains and dairy products when they’re trying to save money. But lately, we’ve been seeing a shift in what people are buying – extras like condiments and sauces are becoming more popular. So don’t be afraid to add some new flavors to your cooking repertoire! There are plenty of healthy condiments out there that will help make your meals more delicious – without breaking the bank.

21. A few convenience foods

When it comes to convenience foods, not all items are created equal. Some people may think that all convenience foods are unhealthy and expensive. However, this is not always the case.

There are a few healthy and affordable convenience foods that you can buy at your local grocery store. For example, rice, bread, and potatoes are all relatively cheap and can be made into a variety of dishes.

Another option is to purchase pre-packaged meals from the frozen food section of your grocery store. These meals tend to be healthier than take-out or fast food options, and they’re often more affordable as well.

22. Popcorn

Popcorn is a type of snack food that has been around for centuries. It is made from corn kernels, which are heated until they pop. This creates a fluffy and crunchy snack that can be enjoyed with or without toppings. Kernels can also be bought in bulk, making this an inexpensive snack that you can enjoy anytime.

There are many different ways to make popcorn, but the most popular way is to use a popcorn popper. Poppers come in many different shapes and sizes, but all of them work by heating the kernels until they pop.

Popcorn poppers are a great gift idea for kids and adults alike. They are fun to use and make delicious popcorn that can be customized with your favorite seasonings.

23. Jam or jellly

Jam and Jelly

Jam and jelly are two different types of spreads that people put on toast or sandwiches. Jam is made from crushed fruit, whereas jelly is made with sugar and sometimes gelatin. Jelly is not as common as jam, but both are affordable and provide a way to add flavor to food.

24. Lentils

Lentils are a great way to add some extra protein and fiber to your diet. They’re also full of vitamins and minerals, and they come in at under two bucks per pound. Plus, they cook quickly, so they’re perfect for adding to chili, quesadillas, sauces, or as a healthy side dish.

Lentils are always a good idea to include in your diet, especially if you’re on a budget. They’re cheap, nutritious, and versatile. You can use them in just about any dish!

25. Beans

Beans are a staple of frugal diets and have high protein and fiber content. Beans can be used in many dishes, including soups, stews, casseroles. They are especially good in taco-style meals, where their flavor is enhanced by other ingredients.

Dried beans hydrate themselves by soaking in water for an hour or so before cooking. This process prepares them to absorb the flavors of the dish they will be cooked in.

Beans are a cheap and economical food option that can help stretch your budget. There are several ways to incorporate beans into recipes, such as taco-style meals, soups, burgers, or brownies. These recipes make use of the bean’s natural flavor and texture to create delicious dishes that everyone will love!

Dry beans require some time to prepare before they can be used in dishes like these. However, this process is well worth it because you’ll get plenty of meals out of a single batch! Leftover beans can also be used in a variety of recipes–just make sure you consume them quickly before their flavor fades away.

26. Bouillon cubes

Bouillon cubes are a type of dehydrated broth that can be used to add flavor to soups and stews. They are also a good way to add some extra protein to your diet. I like to keep a few bouillon cubes in my pantry so that I can easily make a delicious soup or stew on a budget.

They are way, WAY cheaper than the cartons or cans of broth.  Add some noodles, some frozen veggies and a tiny bit of meat, and you have a soup that’s comforting and filling. 

You can buy healthy foods without breaking the bank

This grocery list will help you get through the month without having to spend too much money. The foods are all filling, nutritious, and cheap. With this list, you’ll be able to cook a variety of meals that your family will love.  You can get through this! Promise.