Go with a list built around meals, not ingredients. A list that says chicken, rice, peppers gives you three things you have to assemble into an idea later, standing in your kitchen, tired.
Shop the same core every week and rotate only the small stuff. Your basics stay identical, which makes the run fast and the cost predictable, and the variety comes from sauces and spices rather than from a full cart of new things.
And eat first. Every rule about grocery budgets loses to a hungry shopper.