Table of Contents
We independently select these products—if you buy from one of our links, we may earn a commission. All prices were accurate at the time of publishing.
Credit: Shutterstock, Sam
Name: Sam (pseudonym)
Location: Salt Lake City, Utah
Age: 36
Number of people in household: 1
Occupation: Freelance Writer
Salary: 20K
Where you shopped: Trader Joe’s
Weekly food budget: $50
Amount spent: $44
What’s your grocery strategy?
I budget $50/week for groceries and treats like going out for coffee with friends. If I spend less one week, I can use the leftovers for the next week! (Or save it.) I make a list when I go to the store, and I buy those ingredients first. I eat mostly vegetarian at home, so I always buy beans, eggs, and some kind of dairy to ensure I get enough protein.
I try to do one big shop to get me through the week. I do most of my shopping at Trader Joe’s and the farmers markets in the spring/summer if I’m not working on Saturdays. Flavor-wise, you just can’t beat local peaches/strawberries/anything.
I plan out three to four meals I want to make for the week and also eat leftovers. I always see what needs to be used up in the fridge, what I have on hand in the pantry, and what staples I need to stock up on (I buy bigger batches of flour and rice, to name a few). I keep a note on my phone monitoring how much I’ve spent on groceries (and everything) so I know I’m staying within budget.
Cooking for one person can be really boring, so I like to make dishes that can be repurposed into easy lunches or even breakfasts (like turning a bean and veg dish into breakfast burritos). If I make a big batch of stew I freeze half to eat later.
- Plain Greek yogurt, $2.99
- Milk, $1.29
- Chickpeas, $0.89
- Black beans, $1.78
- Salsa verde, $1.99
- Pepper Jack cheese, $4.05
- Flour tortillas, $2.49
- Eggs, $3.69
- Tomatoes, $3.49
- Pasta, $0.99
- Cilantro, $1.29
- Olive tapenade, $3.99
- Green bell pepper, $0.79
- Spinach, $1.69
- Lemons, $1.69
- Russet potatoes, $2.37
- Sweet potato, $0.89
- Bananas, $0.76
- Onions, $0.99
- Avocado, $1.49
Total: $40.79 (includes tax)
- 2 ciabatta rolls, from my dad
Sunday: Peanut Butter and Banana Smoothie, Quesadilla, and Tortilla Española
I go grocery shopping in the early morning before the crowds hit. Today is a day of fun writing (no work, just my own projects!) so breakfast and lunch are simple. I have a peanut butter and banana protein smoothie for breakfast and a quesadilla for lunch. For dinner I make a big tortilla Española (Spanish potato and egg omelet), one of my go-to comfort foods, which usually lasts me a few meals. I pair it with a spinach salad and tomatoes. I love it hot or cold, so it’s great for an on-the-go lunch or quick breakfast too.
Monday: Yogurt with Fruit and Peanut Butter, Leftover Tortilla, Tomatoes, Smoothie, and Black Bean and Sweet Potato Quesadillas
I get up early (around 5 a.m.) to write — I work best in the mornings. Tea and yogurt with fruit and peanut butter is one of my go-to protein-packed breakfasts to keep me from crashing too early. I work until 11:30 a.m. and then eat leftover tortilla and tomatoes for lunch. In the afternoon, I run errands and take a walk, followed by a smoothie. Dinner is black bean and sweet potato quesadillas with salsa. I love these because they are super filling, delicious, and the batch makes several meals.
Tuesday: Smoothie, Roll, Leftover Tortilla, Tomatoes, and Black Bean and Sweet Potato Quesadillas
Today I don’t have to cook anything. I make a small smoothie (yogurt, peanut butter, banana, and milk) and eat one of the rolls for breakfast. Lunch is another thick slice of tortilla with sliced tomatoes. For dinner I have black bean and sweet potato quesadillas and salsa. I love having one or two days a week where I have enough leftovers so I don’t have to think about what to cook!
Wednesday: Hot Chocolate, Last of the Tortilla and Black Bean and Sweet Potato Quesadillas, Hard-Boiled Egg, and Smashed Chickpea Salad with Avocado
It’s cold out this morning so I have a hot chocolate to go with the last of the tortilla for breakfast. I eat the last of the black bean and sweet potato filling in a quesadilla for lunch. For an afternoon snack I eat a hard-boiled egg. Then for dinner I make smashed chickpea salad with avocado salad — one of my favorite easy meal salads. It’s just chickpeas, olives, onion, whatever herbs I have on hand with lemon juice and olive oil. Add half an avocado to it on a bed of spinach and you have a very filling meal. It’s also tasty on toast, in a wrap, or on pasta.
Thursday: Smoothie, Leftover Chickpea Salad, and Pasta with Spinach, Olives, and Tomato
I start my writing day with a protein smoothie and then go out for coffee later at a nearby cafe (I spend $4.40, including tip). I rarely eat out for full meals, but every week or so I love to meet a friend for coffee! For lunch I eat smashed chickpea salad with spinach and then go to German class. For dinner I make pasta with tomatoes, olives, and spinach.
Friday: Egg with Tomatoes, Yogurt and Peanut Butter, Black Beans and Rice with Veggies, Last of the Chickpea Salad, and a Deconstructed Burrito
For breakfast I’m craving warm food so I eat an over-easy egg with the last of my tomatoes. I have a cup of yogurt and a spoonful of peanut butter for a midmorning snack and work until 2 p.m. For lunch I eat the last of the smashed chickpea salad. Dinner is basically a deconstructed burrito: black beans, rice, salsa, pepper Jack, sautéed green bell pepper and onion with cilantro on top. I never get sick of this dish!
Saturday: Scrambled Eggs with Pepper Jack and Toast, Leftover Pasta, and Black Beans and Rice
Saturday I sleep in (until a whopping 7a.m.!) and make scrambled eggs with pepper Jack and toast for breakfast. I go on a hike and when I return I eat the leftover pasta for lunch. Dinner is leftover black beans and rice. Time to go shopping again!
At Kitchn we believe setting a food budget for you and your family is an essential part in getting your financial life in order. Don’t know where to start? We have a guide for that. Want to share your Grocery Diary with Kitchn? See how here.