Groceries are one of the few big expenses you can adjust every week, which makes them one of the first places people look when a retirement budget feels tight. But to know whether you are overspending, you need a fair benchmark for your age and household.
The best one comes from the U.S. Department of Agriculture. Every month, USDA publishes the cost of a healthy diet at four spending levels, broken down by age and sex. Many websites quote the figures for adults 19 to 50. This guide uses the age groups that actually apply to older adults: 51 to 70 and 71 and older.
Monthly grocery budgets for older adults
The figures below come from USDA’s official food plans for August 2026. We have added the adjustment USDA recommends for smaller households: plus 20% for one person and plus 10% for two people, because smaller households pay more per serving.
Couples (one man and one woman)
| Age | Thrifty | Low-cost | Moderate-cost | Liberal |
| Both 51 to 70 | $569 | $624 | $777 | $933 |
| Both 71 and older | $582 | $620 | $763 | $926 |
Single adults living alone
| Age and sex | Thrifty | Low-cost | Moderate-cost | Liberal |
| Woman, 51 to 70 | $284 | $322 | $397 | $479 |
| Woman, 71 and older | $313 | $322 | $396 | $473 |
| Man, 51 to 70 | $337 | $359 | $450 | $539 |
| Man, 71 and older | $322 | $355 | $436 | $537 |
Source: USDA Food and Nutrition Administration, Official USDA Food Plans, cost of food at home, August 2026, with USDA’s household size adjustments applied. Figures rounded to the nearest dollar.
What the four plans mean
All four USDA plans are designed to provide a nutritious diet. The difference is in the foods chosen and how much preparation they assume.
- Thrifty: the lowest-cost plan. It assumes almost everything is cooked from scratch, store brands are the norm and very little food is wasted. SNAP benefits are based on this plan.
- Low-cost: still careful, with a bit more variety and convenience.
- Moderate-cost: closest to how many middle-income households actually shop, with a mix of brands, some convenience foods and more meat and fresh produce.
- Liberal: more premium choices, more prepared foods and more variety.
Most retirees who cook at home regularly and shop with some care land between the low-cost and moderate plans.
What older households actually spend
USDA plans show what a healthy diet costs. The Bureau of Labor Statistics shows what households actually spend. In 2024:
| Age of head of household | Food at home per year | Per month |
| 55 to 64 | $6,174 | $515 |
| 65 to 74 | $5,642 | $470 |
| 75 and older | $4,696 | $391 |
Source: BLS Consumer Expenditure Surveys, 2024 (via FRED).
These amounts are for the average household, which includes both singles and couples, so they fall between the single and couple figures above. Grocery spending tends to fall with age as households get smaller and appetites shrink. Spending on meals out also declines after 75.
Why your grocery bill may be higher than the benchmark
- Where you live. Food costs more in Hawaii, Alaska, California and many big cities. The Missouri Economic Research and Information Center’s cost of living index puts grocery prices about 5% to 10% above average in several coastal states about 25% above in Alaska and more than 35% above in Hawaii.
- Special diets. Diets for diabetes, heart health or food allergies often cost more.
- Cooking for one. Small packages cost more per ounce, and it is harder to use everything before it spoils.
- Price spikes. Some items have jumped sharply. BLS average price data shows ground beef at about $6.83 a pound and ground coffee at about $9.46 a pound in June 2026, both up strongly from a year earlier. Eggs, by contrast, fell to about $2.14 a dozen after the 2025 spike.
Ways to trim the grocery bill without eating worse
Plan a week of meals before you shop. A simple plan and a list are the most reliable way to cut both spending and waste.
Cook once, eat twice. Soups, casseroles and roasts make easy second meals. Freeze single portions if you live alone.
Buy store brands. Store-brand staples like flour, canned goods, frozen vegetables, milk and cereal are usually cheaper and often made by the same manufacturers.
Use frozen and canned produce. They are picked at peak ripeness, keep longer and cost less out of season.
Use senior discount days. Many grocery chains and pharmacies offer a senior discount on a set day each week. Ask at customer service, since policies vary by store.
Compare unit prices. The price per ounce or per pound on the shelf tag tells you the real cost. Bigger is not always cheaper.
Watch waste. Food that goes bad is money thrown away. Shop more often in smaller amounts if you notice produce spoiling.
Check programs you may qualify for. SNAP benefits are available to older adults with limited income, and the rules are more flexible for households with members 60 and older. The Senior Farmers’ Market Nutrition Program offers coupons for fresh produce in many states. Local Area Agencies on Aging can point you to meal programs as well.
Eating well on a budget after 60
Cutting the grocery bill should not mean cutting nutrition, especially as you get older. The Dietary Guidelines for Americans point out that many older adults do not get enough protein, and that needs for nutrients like calcium, vitamin D and vitamin B12 deserve attention with age. Affordable foods that cover a lot of ground include:
- Eggs, canned tuna or salmon, dried beans and lentils for protein
- Milk, yogurt and cheese, or fortified alternatives, for calcium and vitamin D
- Oats, brown rice and whole wheat bread for fiber
- Frozen vegetables and fruit, which are nutritious and easy to portion for one or two people
If a doctor has recommended a special diet, ask whether a registered dietitian visit is covered by your insurance. Medicare covers medical nutrition therapy for some conditions, including diabetes and kidney disease.
Building groceries into your retirement budget
When planning for retirement, many people underestimate food costs because they are used to seeing the total split across many small purchases. A good approach:
- Look at the last three months of spending at grocery stores, warehouse clubs and pharmacies (for food items).
- Compare it with the USDA figure for your age and household size.
- If you are well above the moderate plan, look first at waste and convenience foods before cutting quality.
- Budget separately for eating out. BLS data shows households 65 to 74 spend about $237 a month on food away from home.
- Add a little for inflation. Food prices have risen faster than the long-term average in recent years, so review your grocery budget once a year.
If you are shopping for a parent
Adult children often notice a parent’s eating habits changing before anything else. A fridge that is nearly empty, or full of expired food, can be a sign that shopping or cooking has become hard. Grocery delivery, meal kits designed for one or two, and home-delivered meal programs can help. Many are low cost or free for older adults through local aging agencies.
Frequently asked questions
How much should a retired couple spend on groceries per month? On USDA’s August 2026 plans, a couple aged 51 to 70 needs about $624 a month on the low-cost plan and $777 on the moderate plan. For a couple 71 and older, it is about $620 and $763.
How much does a single senior spend on food per month? A woman 71 or older living alone needs about $322 on the low-cost plan and $396 on the moderate plan. For a man the same age, it is about $355 and $436.
Do seniors spend less on groceries? Yes, on average. BLS data shows households headed by someone 75 or older spent $391 a month on food at home in 2024, compared with $515 for those 55 to 64.
Where can I find the latest USDA food plan costs? USDA’s Food and Nutrition Administration publishes updated food plan costs every month on its website.
Sources
- USDA Food and Nutrition Administration, Official USDA Food Plans: Cost of Food at Home, August 2026 (thrifty, low-cost, moderate-cost and liberal plans)
- U.S. Bureau of Labor Statistics, Consumer Expenditure Surveys 2024, food at home by age (via FRED)
- U.S. Bureau of Labor Statistics, Average Price Data, June 2026
- Missouri Economic Research and Information Center, Cost of Living Data Series, Q2 2026
- USDA, SNAP and Senior Farmers’ Market Nutrition Program information
Food costs vary by location and diet. This article is general information only.
