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Best Grocery List For Someone on a Budget

14 Food Staples I Always Have as a 20-Something on a Budget

Jan 28 2018

As a 24-year-old who has just started out in the professional world, I know how hard it can be to get your life together. You're supposed to find a job, live on your own, cook for yourself, and find the time to exercise, which, unfortunately, I don't think includes walking to the kitchen for snack breaks in between TV episodes. When you have so much going on — especially when you're on a budget — one thing that some people dread is food shopping. I personally love it, but it took a little practice to figure out a routine and a grocery list that worked for me. As someone who loves to cook, there are certain things I like to have on hand all the time. These are 14 budget-approved staples I always have stocked in my kitchen.

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Eggs

I'm obsessed with eggs. They're so versatile, and if you have them in your fridge at all times, you're guaranteed a meal any time of day. Scramble two for breakfast, hard-boil them to top a salad for lunch, whip up a frittata with leftovers, or throw a fried egg on a simple dinner like avocado toast.

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Spinach

I always feel like something's missing if I don't have spinach on hand. It's cheap and mild-tasting, and it can be thrown in almost anything for added nutrients. I'll use spinach in a quick omelette for breakfast, as a base for a salad at lunch, and as a wilted green in pasta for dinner.

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Apples

Stocking up on apples is my favourite way to make sure I'm eating enough fruit. As much as I love fresh berries, they're not as cheap and they get mouldy pretty quickly, so they're not something I buy on a weekly basis. If you don't finish your apples one week, they'll still be good the next, and they're the perfect morning or afternoon snack.

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Parmesan Cheese

I have a strong belief that parmesan cheese makes anything better. OK, maybe not dessert, but anything savoury. I'm a serious cheese-lover, and I'll occasionally buy different kinds like goat cheese or gruyere, but parmesan is the staple I have at all times. A little goes a long way, making it a cost-effective choice.

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Pasta

There might come a day when I decide to be a grown-up who doesn't incorporate pasta into her weekly routine, but today is not that day. Pasta is always in my pantry: usually a long kind like linguine, sometimes a small kind like orzo, and sometimes a healthier version like wholewheat or brown-rice pasta. No matter what kind you have, it's the perfect dinner staple because you can throw almost anything (random vegetables and frozen chicken) in it to make a meal.

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Garlic and Fresh Herbs

Like parmesan cheese, I think garlic is one of those ingredients that just makes everything taste better. You might not think of garlic and fresh herbs like thyme and basil as things you'd want to buy every week, but a little of these essentials goes a long way. Your bland chicken or pasta dishes will taste so much better, and it takes little effort or money.

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Boneless, Skinless Chicken Breasts

There's a reason your mum had these on hand all the time. If you're cooking for one or two, a package you buy at the supermarket will last for several meals, and it's great to have in your fridge to use for a quick dinner. The best part is if you don't use it all, you can freeze the rest and defrost it whenever you need it next. Chicken breasts can get boring, but there are tons of delicious recipes you can try. Here's a really simple one: drizzle an oven-safe dish with olive oil, season both sides of the chicken breasts with salt and pepper, squeeze the juice of a lemon over them, and add a few sprigs of thyme. Bake in a 200ºC oven for 20-30 minutes or until cooked through. It's dinner plus leftovers for lunch!

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Lemons

Lemons add so much flavour to recipes that they're a staple I can't go without. Use the juice (and zest, even if you don't have a Microplane) in a simple homemade vinaigrette, add it to meat and fish, or just add to hot water for a tasty digestive aid.

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Vegetables to Roast

Broccoli, asparagus, brussels sprouts, carrots, or whatever's on sale: I always buy one or two bunches of fresh veg to add to salads or have as a side with dinner. I know it's frustrating to buy produce and have it go bad before you use it, so stick to a small amount that you know you'll use up.

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Frozen Fish

You don't need to buy fish from the butcher if you're on a budget. The frozen stuff is cheaper, and you don't have to worry about using it within a day or two of buying it. I always have frozen salmon in my freezer, and it's a great option for a quick and easy dinner.

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Coffee

Have you realised how expensive daily coffee runs can get? That's why I always buy a bag of coffee from the supermarket and make it every morning.

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Chickpeas and Other Canned Beans

Canned beans are such a good and cheap way to make sure you're getting enough protein without spending too much money on meat. I love roasting chickpeas for a snack, adding black beans to a salad or rice, or using creamy cannellini beans in pasta dishes. Also, having chickpeas on hand means you can make your own hummus, which will save you money.

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Dark Chocolate

Every time I get a sweet tooth at night, I go for dark chocolate. It's so rich that just a little bit is enough, so getting some on your food shopping trip will last you all week.

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Quinoa and Brown Rice

You might be tempted to put the quinoa back on the shelf because it's not exactly the cheapest ingredient, but it's so worth keeping in your kitchen cupboard because a little bit goes a really long way. 170g of uncooked quinoa will give you three or four meals, and that'll only put a small dent in the bag. Brown rice is a cheaper alternative that works just as well. I mix it with veggies, leftover chicken, or anything else I have for a filling lunch or dinner. Not sure how exactly to cook with quinoa? Check out this no-fail guide and these delicious recipes.

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