How Much Should I Spend on Groceries? A Grocery Budgeting Plan

Grocery spending looks different when you’re shopping just for yourself. Some weeks you might cook every meal at home and other weeks life gets busy and takeout fills the gaps. And because you’re buying in smaller quantities, prices can feel higher per meal — especially with rising food costs.

If you’ve ever wondered what a realistic monthly grocery budget looks like for one person, you’re not alone. Understanding the typical range can give you a clearer sense of whether you’re overspending, underspending, or simply reacting to the rhythms of your week. This guide breaks down average costs, shares what people normally spend across different cities, and walks you through a simple way to build a grocery plan that fits your habits — not a family-size household.

The average grocery cost for one

Understanding typical grocery spending helps you set realistic expectations for your own budget. The USDA Thrifty Food Plan (September 2025) suggests a cost-conscious adult (20–50 years) spends about $248–$312 monthly on groceries, depending on gender. For those with moderate budgets, that number rises to $328–$388 per month.

It helps to think about these numbers in terms of how you actually shop each week. Most people shopping for just themselves fall into familiar habits — one big grocery run, a couple of quick refill trips, and the occasional takeout night when you don’t feel like cooking. Once you see that pattern, it’s clearer why grocery budgets can look different from person to person.

And that’s where the variation between USDA’s “thrifty” and “moderate” plans come in, because they reflect two very different ways people approach their weekly food routine.

Thrifty shoppers might focus on bulk buying, store brands, and cooking from scratch.
Moderate spenders may include more convenience items, occasional prepared foods, or specialty ingredients. Neither approach is right or wrong — it's about finding what works for your lifestyle and income.

How grocery budgets vary by city

Location can shape grocery spending just as much as income or habits can. Living costs vary across the country, affecting how far your food dollars can stretch. The table below highlights the average monthly expenses for one person (approx. $3,200 take-home income) as determined by EarnIn's budget calculator.¹

City (ZIP)	Groceries	Housing	Transport	Health care	Savings	Quick insight
Austin, TX (78704)	$459	$774	$400	$358	$186	Moderate city with rising food and rent costs. Food takes ~11% of income; total essentials leave little for savings.
Columbus, OH (43215)	$459	$719	$387	$346	$271	A balanced midwestern cost of living but slightly higher food spend due to smaller portion buying and fewer discount chains.
Phoenix, AZ (85014)	$447	$780	$422	$336	$168	Grocery costs are stable, but transportation and utilities can add pressure in hot months.
Detroit, MI (48202)	$457	$719	$406	$330	$247	One of the lowest total expense profiles; affordable groceries and rent free up room for savings.
Jackson Heights, NY (11372)	$414	$770	$422	$339	$217	Higher rent and commuting costs mean food spending stays disciplined but overall budgets are tighter.

For someone earning $3,200 a month, grocery budgets stay in the $400–$475 range across most U.S. cities. The difference lies in how much room remains for rent, transportation, and savings. In high-cost cities like New York, food may not rise sharply — but everything else could.

You can check what's typical for your own city using the EarnIn budget calculator.¹ It estimates average monthly expenses based on your income and ZIP code.

Why grocery costs differ so much

Several factors can create a wide range in grocery spending between individuals and regions. For example:

Geography plays a major role — food costs typically rise in regions with higher transportation and distribution costs. USDA research shows that food costs tend to be higher in places with limited access to large supermarkets — especially rural areas where fewer stores and longer transportation routes drive up prices.
Lifestyle choices can significantly impact your grocery bill, too. Meal kits, takeout habits, and dietary preferences like organic, keto, or vegan eating can increase costs. Specialty diets might require ingredients that cost more per serving than conventional options.
Household size can affect per-meal costs as well. One-person households could spend more per meal due to smaller quantities and less ability to buy in bulk. Single shoppers can face the frustrating choice between buying larger, more economical packages that might spoil or paying premium prices for smaller portions.
Time and access create hidden costs. If you lack time to plan for meals or live far away from affordable stores, costs can creep up through convenience purchases and last-minute shopping trips. Limited transportation might force reliance on nearby but pricier convenience stores rather than discount supermarkets.

Planning your budget can become easier when you understand these variables. Check out this guide on how to budget on a low income for more strategies.

How to create a grocery budget that works for you

Building a sustainable grocery budget starts with understanding your actual spending patterns. Many find spending around 10%-15% of take-home pay on groceries works well, though you'll want to adjust for your lifestyle and local prices. The EarnIn Budget Calculator¹ can help with a breakdown of typical local costs.

Start by tracking every grocery receipt for a month. This gives you real data about your current habits rather than guesswork. Group your expenses into "must-haves" (essentials like proteins, produce, and staples) and "nice-to-haves" (extras like specialty snacks or premium brands).

Consider applying a flexible 10%-15% rule of your take-home pay as a starting point. For someone earning $2,500 monthly after taxes, this means $250–$375 for groceries. Adjust up or down based on your specific circumstances and local pricing. Using a weekly spending cap instead of monthly lump sums can help avoid overshooting early in the month.

Divide your monthly budget by 4.3 (the average number of weeks per month) for your weekly target. This approach keeps spending steady throughout the month.

Revisit your budget quarterly as prices change. Seasonal shifts, inflation, and lifestyle changes all affect grocery costs. Regular reviews can keep your budget realistic and achievable.

For more budgeting fundamentals, explore this complete beginner guide to budgeting.

Tips to make your grocery budget go further

Smart shopping strategies can stretch your grocery dollars without requiring extreme measures. Here are some strategies to keep in mind:

Plan meals around sales using store flyers or apps like Flipp or Basket. These tools show current deals across multiple stores, helping you spot genuine savings opportunities.
Buy frozen or bulk items to cut waste. Frozen vegetables and fruits retain nutrients while lasting months. Bulk purchases of non-perishables like rice, pasta, and canned goods can reduce per-unit costs significantly.
Cook once, eat twice through batch-cooking and freezing portions. Making double batches of soups, casseroles, or proteins provides ready-made meals for busy days while reducing overall cooking time and energy costs.
Store brands can offer substantial savings on staples. Consumer Reports has repeatedly tested store brands vs. national brands and found: store brands cost 15%-25% less than name brands while maintaining similar quality. Reserve brand loyalty for products where you genuinely notice a difference.
Check unit prices rather than package prices. Bigger packages aren't always cheaper per ounce or pound. Shelf tags usually display unit pricing, making comparisons straightforward.
Build a "buffer week" fund of $20 to $40 for surprise needs. This small reserve covers unexpected guests, special occasions, or weeks when regular shopping falls short. Having this cushion prevents budget-breaking emergency store runs.

Find more money-saving strategies in this guide on how to save money on food.

When paydays and grocery days don't align

Groceries are recurring essentials that can't always wait for payday. Sometimes the refrigerator runs empty on Tuesday when payday isn't until Friday. These timing mismatches can create unnecessary stress around basic needs.

If a grocery shortage falls right before payday, EarnIn's Cash Out² lets you get up to $150/day, with a max of $1,000 between paydays from your earned pay — no interest or mandatory fees, just tip³ what you think is fair. No credit check or impact to your credit score, and you can get your cash in 1-3 business days.

Need your money now? With Lightning Speed⁴, you can access your money in minutes —even on weekends and holidays — for a small fee starting at $3.99. This flexibility means essential grocery shopping doesn't have to wait for traditional banking schedules.

It's not about spending more, it's about staying steady when timing gets tricky. Having access to wages you've already earned means you don't have to choose between waiting for payday or using high-cost alternatives.

Keeping grocery goals — and your peace of mind — on track

Grocery spending doesn't always stay predictable. Some weeks it's just the basics; other weeks it's birthdays, potlucks, or a few extra comfort meals that tip the budget. That's real life — and it's exactly why flexibility matters.

Managing your money shouldn't mean constant trade-offs. It's about feeling in control — knowing that if grocery day comes before payday, you still have options. That's when EarnIn comes in.

Tools like the EarnIn Budget Calculator¹ can help you understand what's typical for your income and city, while Cash Out² can give you access to the pay you've already earned — get up to $150/day, with a max of $1,000 per pay period — so essentials don't have to wait. Together, they make everyday spending — including groceries — a little more manageable.

FAQs

What's a realistic grocery budget for one person in 2025?

Based on USDA data (September 2025), realistic monthly budgets range from $248–$312 for thrifty shoppers to $328–$388 for moderate spenders, depending on your gender, location, and dietary needs.

How much should you spend weekly on groceries?

Divide your monthly budget by 4.3 for a weekly target — typically $57-$72 weekly for one person, based on spending $248-$312 monthly.

How can you reduce your grocery bill without sacrificing nutrition?

Focus on frozen produce, bulk proteins, and store brands while meal planning around sales to maintain nutrition at lower costs.

Why do food prices vary so much by city?

Transportation costs, local competition, and regional supply chains create price variations of 10% to 30% between different metropolitan areas.

How do you budget groceries if you're paid weekly or biweekly?

Set aside your grocery portion from each paycheck immediately, or use tools like Cash Out² to smooth timing between paydays and shopping needs.

Please note, the material collected in this post is for informational purposes only and is not intended to be relied upon as or construed as advice regarding any specific circumstances. Nor is it an endorsement of any organization or services.

This Blog was sponsored by EarnIn. While the author received compensation, the information shared is grounded in independent research and intended to provide helpful and accurate guidance to readers.

EarnIn is a financial technology company, not a bank. Banking services are provided by our bank partners on certain products other than Cash Out.

¹
The calculations provided are based on estimates and should be used for informational purposes only. Please be aware that comparisons may not be 100% accurate. The insights and data presented do not constitute financial advice, and we recommend consulting with a qualified financial advisor for personalized guidance.

²
A pay period is the time between your paychecks, such as weekly, biweekly, or monthly. EarnIn determines your daily and pay period limits (“Daily Max” and “Pay Period Max”) based on your income and financial risk factors as outlined in the Cash Out Maxes section of our Cash Out User Agreement. EarnIn reserves the right to adjust the Daily Max and Pay Period Max at its discretion. Your actual Daily Max will be displayed in your EarnIn account before each Cash Out.

EarnIn does not charge interest on Cash Outs or mandatory fees for standard transfers, which usually take 1–2 business days. For faster transfers, you can choose the Lightning Speed option and pay a fee to receive funds within 30 minutes. Lightning Speed may not be available at all times and/or to all customers; see the Lightning Speed Fee Table and Cash Out User Agreement for details and eligibility requirements. Tips are optional and do not affect the quality or availability of services.

³
Tips go to EarnIn and help us provide tools such as Credit Monitoring for free and keep Lightning Speed fees low. Your service quality and availability aren’t affected by whether you tip or not.

⁴
Lightning Speed is an optional service that allows you to expedite the transfer of funds for a fee. Depending on the product, the fee may be charged by EarnIn or its banking partner. Lightning Speed may not be available to all customers. Actual transfer speeds depend on your bank. See the Lightning Speed Fee Table for details.