What should be on a grocery list for one person?

Simple staples in small amounts: eggs, a little meat or fish, vegetables and fruit, bread or tortillas, rice and pasta, canned beans and tomatoes, frozen vegetables, milk or yogurt, and a few backups such as canned tuna and frozen meals.

How much food does one person need for a week?

It depends on your appetite and how often you eat out. This list is sized for a week of home cooking for one adult. Change the number of people above and the amounts update.

How can I avoid food waste when shopping for one?

Buy fresh food in small amounts, freeze what you will not use quickly, plan meals that share ingredients, and keep a few shelf-stable backups.

Can I use this list for two people?

Yes. Change the number of people above and the quantities update. There is also a ready-made weekly grocery list for 2 on this site.

Grocery List for One Person: A Simple Week of Groceries

Updated October 21, 2026

Shopping for one person has its own problems: packs are made for families, fresh food spoils before you finish it, and cooking a full meal every night is not always realistic. This list covers a week for 1 adult, grouped by store section, with small quantities and a few backups so you buy enough without throwing food away.

In short: below you will find the full list, how to shop and cook for one without waste, and which items to buy in small amounts, and a button to put the whole list on your phone. Check off what you already have first, then shop.

Add this list to your phone

Talklist keeps your list sorted by store section as you shop, lets you check items off, and lets you share it with whoever else is shopping. You can also add anything missing by saying it out loud: "a small bag of spinach, a pack of tortillas and two cans of beans".

The grocery list for one person

Quantities are approximate and start at 1 people; change the number above and they update. Items marked (optional) are nice to have, not essential. Make it yours: the quantities are small on purpose. Remove what you do not eat, and add the things you cook most.

Meat and seafood

Chicken breast, 1 lb
Ground turkey or beef, 1/2 lb (optional)
Bacon, 1 pack (optional)
Canned tuna, 2 cans
Salmon fillet, 1/2 lb (optional)

Fruit and vegetables

Bananas, 4
Apples, 3
Berries, 1 container (optional)
Lemon, 1 (optional)
Avocados, 2 (optional)
Tomatoes, 2
Cucumber, 1
Bell peppers, 2
Broccoli, 1 head
Carrots, 1 lb
Onions, 2
Garlic, 1 head
Potatoes, 2 lb
Spinach, 1 bag
Salad greens, 1 bag (optional)

Dairy and eggs

Milk, 1/2 gal
Eggs, 6
Butter, 4 oz (optional)
Yogurt, 16 oz
Cheese, 8 oz

Bakery

Bread, 1 loaf
Tortillas, 1 pack (optional)

Pantry

Pasta, 1 lb
Rice, 1 lb
Oatmeal, 1 canister
Canned tomatoes, 2 cans
Canned beans, 2 cans
Pasta sauce, 1 jar (optional)
Peanut butter, 1 jar (optional)
Coffee, 12 oz
Olive oil, 1 bottle (optional)
Salt, 1 box (optional)
Basic spices, 1 pack (optional)

Frozen

Frozen vegetables, 1 bag
Frozen fruit, 1 bag (optional)
Frozen meals (backup dinners), 2 (optional)

Drinks

Sparkling water, 1 pack (optional)

Snacks

Snack of your choice, 1 box (optional)

Household

Dish soap, 1 (optional)

Ready to shop? Add the list to your phone

How to shop for one without waste

Buy small packs of fresh food. A small bag of spinach beats a large tub that wilts.
Use the freezer. Frozen vegetables, fruit and portions of meat or bread keep for months.
Cook once, eat twice. Make a double portion and have the second meal ready.
Keep backups. Canned beans, tuna, pasta and frozen meals cover the nights you do not feel like cooking.
Choose items that work in several meals. Eggs, rice, tortillas, tomatoes and cheese go with almost everything.

Items worth buying in small amounts

Fresh herbs and delicate vegetables: buy what you will use in a few days.
Bread: freeze half of the loaf.
Meat and fish: buy one or two portions and freeze the rest.
Dairy: pick sizes you can finish before the date.

This list is a general shopping guide, not nutrition or medical advice.