The Only 20 Grocery Items You Need Each Week for a Healthy, Budget-Friendly Diet

Hi, I’m David, your Grocery Dad, and today I’m unveiling the 20 essential grocery items you need to live off each week. Yes, just 20 items or types of items to maintain a healthy, nutritious, and balanced diet while keeping your food bills under control. In a previous article, I discussed sneaky grocery store tactics designed to make you spend more—stocking over 30,000 products, far more than we need, leading to overspending, overeating, and food waste. I claimed you could get by with just 20 items, and a reader asked me to reveal the list. So, here it is!

Before we dive in, a few caveats: if you have food intolerances or special dietary needs, you may need to adjust this list. Also, while my household relies on these 20 items weekly, we use other staples (like herbs or spices) that aren’t purchased weekly, so they’re not included. Finally, your must-have list might differ, and I’d love to hear your thoughts! Share in the comments what you’d keep, swap, or add. Now, let’s explore the list, organized roughly as you’d build a meal.

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1. Olive Oil

A versatile, heart-healthy staple for cooking, from salad dressings to frying. It’s better than seed oils but burns at a lower temperature, so be cautious. Decant it into a squeeze bottle for easy use.

2. & 3. Garlic and Onions

Non-negotiables for flavor. These form the base of nearly every dish in my kitchen, from stir-fries to stews. They’re essential for adding depth to any cuisine.

4. Whole Chicken

A budget-friendly, versatile protein. Roast it whole or spatchcock it for faster cooking, and use the backbone for homemade stock—no need for store-bought stock cubes. One chicken yields multiple meals.

5. Beef Mince

A workhorse protein for tacos, spaghetti Bolognese, burgers, or cottage pie. It freezes well, takes on flavors, and remains affordable despite rising prices.

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6. Lentils or Beans

Your budget stretcher—choose one each week. Add to mince for bulk, or use in soups, stews, or salads. High in protein and fiber, they’re low-cost and versatile, whether canned or dried.

7. Eggs

No explanation needed—eggs are a protein-packed staple for breakfast, lunch, or dinner.

8. Canned Tuna

A household rule: never run out of canned tuna. It’s a reliable, affordable protein for sandwiches, salads, or quick meals.

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9. Salt

The only seasoning you truly need weekly. Other herbs and spices are great but aren’t weekly purchases. Salt enhances every dish.

10. Vegetables

I’m grouping all fresh vegetables here because the specific type matters less than ensuring you buy some. Carrots and celery are my go-tos—they’re great in stews, stocks, or as snacks and lunchbox fillers. Keep it simple and choose what you’ll use.

11. Frozen Mixed Vegetables

Convenient and nutritious, frozen vegetables are always on hand. Add to dishes or serve as a side to round out meals.

12. Canned Tomatoes

Essential for moisture, acidity, and body in pasta sauces, stews, soups, or casseroles. If I could keep only one canned item, this would be it.

13. & 14. Pasta and Brown Rice

Your carb companions. Pasta (like macaroni or bow ties) is versatile for sauces, while brown rice, though pricier and slower to cook, is more nutritious and filling than white varieties.

15. Flour

Perfect for homemade bread, pancakes, sauces, or baking. It’s cheap, stores well, and encourages cooking from scratch, avoiding ultra-processed alternatives.

16. Milk

A dairy staple for drinking, cooking, or baking. Self-explanatory and essential.

17. Butter

For cooking and spreading, butter adds flavor and function to your meals.

18. Cheese

Another dairy essential for extra flavor in dishes, from pasta to sandwiches.

19. Peanut Butter

Choose a decent-quality one for toast, smoothies, energy balls, or pairing with yogurt. It’s a nutritious, protein-rich spread.

20. Fruits

Another broad category—pick a few each week, like apples, bananas, or citrus. They’re great for snacks, smoothies, or keeping kids away from prepackaged junk.

Final Thoughts

That’s my list of the 20 essential groceries for a healthy, budget-friendly diet. I’ve made some bold choices, and I’m sure you have opinions! What would you keep, remove, or swap? Share in the comments, and if you found this helpful, consider subscribing for more tips on cutting food bills. Check out the below book to Increase Your Metabolism: 100 Recipes for Breakfast, Lunch, and Dinner.

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