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10 WAYS TO LOWER YOUR GROCERY BILL AS PRICES INCREASE

Medically reviewed by Jennifer Husson, RDN — By Lisa Valente, MS, RD on July 26,
2022
Share on PinterestVeronika Viskova/Getty Images

We’re all feeling the effects of inflation right now and it’s certainly
noticeable at the grocery store. Grocery prices are up about 12% from last year
and certain categories are up even more.

We’re seeing significantly higher prices on staple foods like eggs, beef, and
milk. Those dollars add up, even for the savviest shopper. A 12% increase in
prices means that if your grocery budget is typically $500, it’s now stretched
to $560.

However, there are ways to help spend less on groceries and still put nutritious
meals on the table. Try some of these tips to cut back on costs at the grocery
store when inflation is driving prices up.

1. MAKE A PLAN

This is hard to quantify, but planning helps save you money for many reasons.
Making a grocery list helps you avoid impulse purchases that add up.

You’re more likely to use what you buy and what you already have on hand — which
helps cut back on costs more. ResearchersTrusted Source estimate that, on
average, households throw away about 30% of the food they buy.

Having a dinner plan (plus a few lunches and breakfasts) for the week also helps
you cook more at home and pass up takeout or other more expensive options on
busy days.

It doesn’t have to be complex, but having a few recipes written down and then
shopping for those ingredients is a great strategy to help you save money at the
store.

2. BE PICKY WITH PRODUCE

As a dietitian, I always advocate for people to eat more fruits and vegetables.
Those foods may seem expensive, but there are ways to stretch your dollar and
still get your fill of the nutrition that produce provides.

Choosing frozen, canned or dried fruits and vegetables is a great way to save
money and still get vitamins, minerals, fiber and antioxidants into your diet.
Look for options that are lower in added sugars and salt.

Consider swapping out a more expensive fruit or vegetable with something
cheaper. Turn cabbage into a slaw, instead of a mixed green salad to save. Use
onions instead of shallots in a soup recipe, or try frozen berries instead of
fresh in a smoothie.

Also, make sure you actually eat what you buy. That’s another reason frozen and
canned produce are great staples, but use up your delicate produce first, so you
don’t end up throwing money away.

You can also try freezing produce or adding anything that’s about to go bad to
soups, fried rice, or eggs.

3. SEARCH FOR SALES

Some of us are already adept at using coupons and looking through the weekly
sale flyers. But if you don’t currently, it’s not too late to start. Most
grocery stores offer discounts throughout the store. Combine those with coupons,
and you could save quite a bit.

If you shop online — using a grocery delivery or pickup service — try adding
virtual coupons to your order or filtering products by what’s on sale. If there
is a grocery store you go to often, make sure you’re signed up for their rewards
points.

My favorite strategy is to look at what’s on sale first, then add some of those
foods into my meal plan for the week. This way, I’m not adding lots of extra
foods just because they’re on sale. I also check for coupons for foods I usually
buy.

4. CHECK UNIT PRICES

If you don’t know what a unit price is, you should. It’s located on the shelf
next to the price for the item and allows you to better compare sizes and
different brands.

Let’s say you go through cereal every week. It might make sense to buy the
bigger box, which will cost more at the time but is going to be cheaper per
pound than the smaller box. Unit prices show you the cost based on weight, and
smaller sizes cost more.

Scanning unit pricing can also help you compare different brands that may offer
their food products in different size packages and find the one that makes the
most sense for your budget.

5. RETHINK YOUR PROTEIN

Protein-rich foods like meat, poultry and seafood tend to be some of the more
expensive foods on our plates. There are ways to see some smart savings here
without giving up meat (if you don’t want to!).

It’s true that many plant-based proteins, like beans and tofu, are cheaper than
meat. Trying a meatless meal or two might help you save some money.

Choosing less expensive cuts of meat helps too. Choosing ground meats, top round
steaks, or chicken thighs (vs. breasts) are ways to help cut costs. Talk to your
butcher or compare prices to save.

Since protein is pricey, if you have the freezer space, it may make sense to
stock up when it’s on sale. Then just freeze, and thaw when you’re ready to
cook.

You can also stretch your meat by blending it with veggies and grains in meals
like stir-frys, burgers or casseroles.

With proteins, it doesn’t have to be all or nothing, but rather little things
can help you save over time.

6. KNOW WHAT EXPIRATION DATES MEAN

My grandmother, who grew up during the great depression, almost never threw away
food. I once tried to get rid of yogurt I thought had expired, and she quickly
corrected me and stuck it back in the fridge.

Sometimes, food does grow mold or turn rancid — and then please don’t eat it!
But the dates you see on food packages often represent quality standards, not
safety.

Other than infant formula, which does get a safety date, foods are listed with
“best if used by,” “sell-by,” “use-by,” or “freeze-by” dates that indicate
freshness and quality, per the USDA.

Check those dates, both at the store and at your house, to ensure what you’re
buying is fresh and that you’re using up older products first.

Paying attention to dates can help save you money since you’re eating up food
when it’s freshest. You don’t need to treat those dates as hard and fast rules
to throw away food though.

7. SHOP YOUR PANTRY AND FREEZER

Sometimes when it seems like there isn’t anything to eat in the house, there is.
Turning to what you have before you make a list and shop can help you save
money, since you’re using what you’ve got.

It might take a little more effort — maybe you’re not really sure what to make
with that box of pasta, or you’ve had a bag of broccoli languishing in your
freezer — but using these building blocks to tackle one meal can help keep costs
down.

Taking inventory also helps you use up foods before they do spoil.

8. BUY IN BULK (WHEN IT MAKES SENSE)

Buying more of everything isn’t the smartest choice — and means you’re spending
a lot of money upfront on groceries. Big box stores, like Costco, Sam’s Club and
BJ’s, offer great deals on groceries.

They can be especially helpful for large families who need to stock up on a lot
of food. Even if you’re not cooking for a crowd, you may find that it makes
sense to buy certain staple foods in bulk because of the significant cost
savings.

If you don’t have a membership to a warehouse store or a lot of space to store
extra food at home, just buying larger sizes (check those unit prices!) at your
regular store can help you save.

9. SWITCH YOUR STORE

Many of us are loyal to our grocery store, but switching it up can help you save
on your grocery bill. Depending on sales, you may want to mix up where you shop.

Plus, some grocery stores just have certain foods for less and not just big box
stores. Stores like ALDI and Trader Joe’s have developed loyal followings for
offering great prices on their items. Even dollar stores will have some grocery
staples for great prices.

Not everyone has the ability to shop at different stores – due to where they
live and how easy it is to access food —but if you can mix up where you shop,
you may be able to save some money.

10. RETHINK “CONVENIENCE”

It’s true that a lot of times we pay a premium for convenience — think pre-cut
produce or sauces that are already made and ready for you to use.

However, sometimes those convenience items pay off, and it means you’re eating a
home-cooked meal instead of again getting takeout or letting items in your
fridge go to waste.

We all need a little help putting dinner on the table, so choose your
convenience wisely and make sure you are getting what you pay for.

Sometimes the cost of chopped veggies or a jarred sauce is not that much more
expensive. Be mindful of the prices to see what the premium is and also know
that you can find convenience without paying more by buying items like frozen
vegetables.

You might need a little help from the store but make sure you’re choosing that
convenience wisely and using it to your advantage to save money in the long run
by cooking more at home.

Last medically reviewed on July 26, 2022

HOW WE REVIEWED THIS ARTICLE:

History

Our experts continually monitor the health and wellness space, and we update our
articles when new information becomes available.

Current Version

Jul 26, 2022

Written By

Lisa Valente, MS, RD

Edited By

Lisa Valente, MS, RD

Medically Reviewed By

Jennifer Husson, RDN

Copy Edited By

Nutrition Copy Editors

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EVIDENCE BASED

This article is based on scientific evidence, written by experts and fact
checked by experts.

Our team of licensed nutritionists and dietitians strive to be objective,
unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses (1,
2, 3) are clickable links to peer-reviewed scientific papers.

Medically reviewed by Jennifer Husson, RDN — By Lisa Valente, MS, RD on July 26,
2022

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