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How to Save Money on Groceries - Part One

I think we can all agree that the rising cost of food sucks. Especially as rent, housing prices, healthcare, and cost of living rapidly outpace wage increases. Even so, there are still ways to be a savvy shopper and decrease your grocery spending.

To be clear, there’s no “right” way to do this. It’s entirely dependent on your access to food, budget, lifestyle, preferences, etc., and you don’t need to do all of these to save money. You might start experimenting with one or two and go from there!

1 / Keep track of what’s in your freezer, pantry, and fridge

  • Make a list of items or ingredients you currently have on-hand in your kitchen. You can keep it on your phone or on a fridge notepad. This will help you plan meals around things you already have and prevent you from buying duplicates. It’s also helpful to add staples to a list as soon as you run out, so you don’t forget to restock the item.

2 / Make a plan

  • This seems obvious, but I can’t recommend this enough. I also acknowledge that meal planning and grocery shopping are part of the mental load. If this is a struggle for you, try making it into a weekly ritual instead of an unappealing task on your list. Set aside 30-45 minutes per week, make yourself a cup of coffee or favorite drink, put on some music, and knock out it out. Here are a few things to consider when planning meals:

    • Plan meals and snacks around what you have plus what’s on sale. This can take some creativity but gets easier the more you practice.

    • Try a weekly meal schedule i.e. Mondays - pasta, Tuesdays - taco bowls, Wednesdays - sheet pan meal, etc.

    • If possible, only plan for three to four days ahead. This allows for more flexibility in the week, and you’re less likely to let food go to waste in your fridge.

    • Too much detail isn’t a bad thing. Planning breakfast, lunch, dinner, and snacks can seem like overkill, but it allows you to be more intentional with your buying.

3 / Don’t stock up

  • This might seem counterintuitive to some, so I’ll explain. Everyone loves a sale, and I fully support planning around these items. However, buying multiples of things you don’t regularly use might lead to food waste or will take up space in your pantry and freezer for the next year. This is wasted money! This is especially true of fresh foods.

  • This also applies when you shop at Sam’s Club or Costco. Are you going to get through that large container of yogurt before it expires? Or would it be more practical to buy a couple of individual yogurt cups? Bottom line is that stocking up on items can save you money if it’s done intentionally.

Do you already use any of these strategies? Are any of them new to you?

If you’re looking for individualized support, please visit the services page on my website to find out more about the nutrition counseling package I offer.

Don’t forget to come back next week for part two!


This blog is for educational and informational purposes only. It does not constitute medical advice, diagnosis or treatment of health conditions, or a client/provider relationship. Always consult with your healthcare provider.


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