Updated November 2022
If you need a little help between paychecks to afford the many expenses we have on our plates today, here are 11 ways to save money on groceries.
1. Purchase in bulk.
Bulk sections are making a comeback in grocery stores since the pandemic started. Decide on large meals that you can make in advance such as soup, casseroles, and oatmeal. Find recipes here.
Then buy the ingredients like oats, rice, spices, and nuts from the bulk containers at the grocery store, which will save you money (and time cooking). They're cheaper because the companies don't pay for packaging.
2. Get you grocery store’s loyalty card.
You can save money by getting your grocery store’s loyalty card. Often supermarkets list two prices for food items- a general public price and a card-holder’s price. It takes about 5 minutes to sign up at the Customer Service desk.
3. Download coupons.
Once you have the loyalty card, chances are you can download the supermarket’s coupons to the card and simply scan the card at checkout. Otherwise, you can download coupons to your phone or clip them from circulars.
King Soopers, part of Kroger- the country's largest supermarket conglomerate- sends customized coupons in the mail for products you actually buy once you sign-up for the loyalty card. Other stores provide coupons at checkout for foods you just bought.
4. Buy cheaper foods.
Instead of buying meat and poultry, buy proteins like:
beans
lentils
nuts and nut butters
tofu
tempeh
quinoa
eggs
Greek yogurt
rice
corn
seeds
To ensure you get sufficient protein and B12 on a non-meat diet, review this checklist.
Instead of organic fruits and vegetables, buy local produce from the Farmers’ Market, or wash your conventional produce under running water right before using.
You can also save money on food by avoiding the pre-cut veggies and ready-to-cook meals. There is a premium on any food that takes the leg-work out of preparing it.
5. Buy frozen and canned fruits & vegetables.
Believe it or not, frozen fruits and vegetables are equal or better in nutrition than fresh. This is because fruits and vegetables are picked at peak nutrition levels and frozen that way.
When buying canned vegetables, make sure to get “No Added Sodium” or rinse the veggies to reduce the salt levels before eating. When buying canned fruit, buy fruit in its own juice or water to avoid added sugars.
6. Check your inventory & make a list.
Shopping with a list may be the best piece of advice to save money on groceries. However, making a grocery list requires a few steps first.
Make a meal plan for the week, noting the ingredients you'll need.
Check your kitchen for the ingredients. Only list the ingredients you don't already have at home.
Eat before you go grocery shopping to avoid hunger purchases.
At the store stick to your list. Impulse purchases are what drive up the grocery bill.
7. Shop online.
Another way to reduce impulse purchases is to shop online. Ordering your groceries online also allows you ample time to price compare and keep an eye on the total cost.
You can also apply digital coupons, eliminating the need to remember to bring paper coupons with you to the store.
8. Buy pantry staples when they're on sale.
If you know you'll need vanilla or flour or other pantry staples in the coming weeks for some home baking or cooking, monitor prices ahead of time. Stock up on non-perishable items when they're on sale.
Baking items usually conveniently go on sale around Thanksgiving and Christmas, whereas chocolates will be on sale after Halloween and Valentine's Day.
One tip is to take note of sales cycles at your favorite store. Large grocery chains typically have 4-week or 6-week sales cycles.
With this in mind, you might buy enough of an item to last you 6 weeks. For instance, if your favorite cereal is on sale this week, purchase six weeks' worth of cereal boxes now, and then plan to stock up again during the next sale in six weeks.
9. Shop Farmers’ Markets.
You can often get deals at farmers’ markets. For instance, the farmers’ apples may seem expensive, but ask if they have “seconds.” Seconds are blemished fruit that farmers will often sell for a reduced price.
If you are approved for SNAP, many states offer “double bucks” or similar deals where you can buy vouchers for fresh produce at the market’s head table with your SNAP card, and they will match your purchase with additional vouchers. It’s a 2 for 1 deal!
10. Sign-up for SNAP benefits
Sign-up for SNAP benefits. The financial threshold to qualify varies by state and family size, but for a household of 1, the maximum gross monthly income is $1,396. SNAP is easier to qualify for if you are over 60 or disabled, including $3750 in allowable countable assets like a bank balance (the home and most vehicles don't need to be counted). SNAP benefits provide a debit card to use on food purchases at any grocery store that accepts EBT.
11. Go to your local pantry or food bank.
It’s time the stigma of attending a food bank is lifted. If you’ve never gone, you may be surprised to know that today pantries offer a “shopping” style approach. Once you check in, you can choose the foods you’d like rather than taking “hand-outs” at a window.
Bring your ID, reusable grocery bags, and some patience. Most pantries today offer fresh produce, yogurt, cereals, and snacks. You may feel like this is a last resort, but so many hard-working people, including college students, nuclear families, and professionals who can’t make ends meet use food banks and pantries.
Additional Help
If your family is going through a tough financial time right now, I hope some of these 11 tips to save money of groceries help you to get through it without compromising your health. Remember that you’re not alone. There is help.
For questions or additional ideas, feel free to talk to a Registered Dietitian at ZEST Nutrition: ZESTNutritionService@gmail.com.
I Need to Save Time, Not Money!
If your greatest obstacle to eating healthy is not money, but time, using a meal delivery service once in awhile may work for you. We reviewed Epicured here and include a $50 off code for new customers.
You can also make an appointment with an RD at ZEST Nutrition to help you discover tips to improve your personal nutrition here.
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