What if I told you that you only need 23 items in your shopping basket to cook real meals, eat well, and actually save money?
These 23 smart basics can cover breakfast, lunch, and dinner for an entire week.
The trick is choosing versatile ingredients that can work across multiple meals, with a little creativity and a few pantry staples.
And I’ll share a free hack at the end that guarantees this shorter list never has to mean boring meals!
Ultimate basic groceries list
Before we get to the list, it’s worth adding that dietary requirements or food intolerances and tastes may mean that this specific list doesn’t work for you. That’s going to be the case for some people. That’s OK, all you need to do is take the list and make switches based on your family’s tastes. Just remember to keep your list simple, planning how you can use a couple of ingredients to make multiple dishes.
Veggies
- Carrots – Stews, soups, snacks, even hidden in sauces (blend into a paste if your kids spot the “bits”).
- Peppers – Perfect for stir fries, sauces, or raw sticks for snacks.
- Cauliflower (or broccoli) – Roasted, curried, stir-fried, or as a classic side.
- Potatoes – Chips, mash, roasties, jackets, rostis — the cheapest and most versatile base food.
- Onions – The foundation of curries, sauces, and soups. Blend if your kids complain about “bits.”
Fruit
- Bananas – Quick snack or banana bread when spotty.
- Apples – Eat raw or transform into a crumble.
Everyday heroes
- Eggs – Omelettes, fried rice, pancakes, Yorkshire puddings, toad in the hole (that’s a traditional British dish featuring sausage in batter).
- Bread – Toast, sandwiches, breadcrumbs for nuggets.
- Butter – For toast, baking, and frying.
- Sliced sandwich meat – for kids lunchbox.
- Cheddar cheese – Sandwiches, pasta topping, or cut into cubes for kids’ snacks.
- Milk – Cereal, porridge, sauces, or just a glass before bed.
- Plain yogurt – Cheaper in big tubs, and useful in curries, sauces, dips, or flatbreads.
- Apple or orange juice – A breakfast staple in my house.
Protein
- Beef mince – Chilli, burgers, bolognese, meatballs — one pack can stretch for days.
- Whole chicken – Roast for day one, then reuse leftovers in sandwiches, curries, stir fries — and don’t forget to make stock or soup with the carcass.
Cupboard classics
- Tinned beans – Kidney, butter, or baked. Perfect for bulking out meat dishes.
- Tinned tomatoes – Essential for sauces, curries, chilli, and even homemade pizza.
- Pasta – Spaghetti, penne, lasagne sheets — pick your shape.
- Rice – The perfect partner for chilli, curry, or just a simple side.
- Porridge oats – Breakfast, flapjacks, cookies, and homemade snacks.
For the freezer
- Frozen peas (or mixed veg) – Convenient, versatile, and zero waste.
Pantry Boosters
These aren’t part of that weekly list, but they’re staples you probably already have.
It’s essential to always be stocked up on these to help you make different meals.
- Cooking oil
- Salt
- Flour
- Sugar
- Honey
- Tea/coffee
- Spices (paprika, chilli, oregano, garam masala)
With these, you can unlock endless meal options.
Best hack for meal planning
If this list feels “too basic” or you’re not sure what to cook, here’s my go-to trick.
Copy your grocery list into ChatGPT and ask it to create a 7-day family meal plan using only those ingredients. Add in preferences like “no spicy food” or “no stir fries” and it’ll generate tailored recipes in seconds.
It saves time, avoids recipe ruts, and keeps meals interesting without needing to buy 100 different things.
Final Thoughts
The supermarket wants you to believe you need choice — hundreds of sauces, snacks, and “meal solutions.” But the truth? A simple, smart list of basics is enough to feed your family well all week long.
Need more meal ideas? Check out this list of budget family dinners.
