How to Fight Grocery Inflation Without Eating Terribly
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There’s a common perception that eating healthy costs more. Almost half (46%) of Americans view healthy food as more expensive, while almost one-quarter (23%) said they don’t have time to prepare healthier meals, according to one Cleveland Clinic survey.
Healthy food doesn’t have to be pricey, boring or complicated. With a few simple shopping changes, you may find that you can save money, eat healthy and maybe even enjoy a meal out once in a while.
Plan Your Meals Around Proteins That Are on Sale
Every shopping trip should start with a look at your local grocery store food sales circular. You can also use an app like Flipp, which curates all the weekly circulars for stores in your region.
Then, create a meal plan for the week that includes two or three proteins on sale, which you can prepare in different ways. For instance, ground beef can make burgers, spaghetti and meatballs or tacos. Chicken thighs can make lemon pepper chicken, BBQ pulled chicken, or fried chicken.
Seek Out Plant-Based Proteins
When you’re choosing protein, think beyond meat, seafood and poultry. Some other high-protein foods include lentils, chickpeas and beans of all kinds, cottage cheese, and grains like quinoa.
Use Whole Grains to Fill Up Faster and Stretch Portions
The Mayo Clinic recommends foods like barley, farro, quinoa, oats and brown or wild rice as affordable, heart-healthy whole grains. You can add barley or brown rice to burgers, meat loaf or meatballs to stretch portions and make a meal more filling.
Use quinoa or farro in salads or as a tasty side by themselves. Experiment with whole grains in your favorite meals, including soups, stews and casseroles.
Buy Grains and Beans in Bulk
Once you’ve discovered your favorite grains and beans to boost protein portions without spending a fortune, buy them in bulk to save even more money. Just be sure to store them properly, in airtight, moisture-proof and bug-proof containers.
Glass jars are ideal for smaller quantities to keep on hand in your kitchen, according to blogger Kris Bordessa at Attainable-Sustainable.net. But for long-term storage, invest in larger food-safe buckets with lids that seal.
Limit Grocery Shopping Trips to Once a Week or Less
Planning your meals ahead of time and shopping once a week saves time and gas. It can also reduce impulse purchases that drive up grocery bills.
Make a list and stick to it but allow yourself a splurge or two so that you don’t feel deprived.
Experiment with Store-Brand or Private Label Foods
A recent study by NetCredit revealed that buying store-brand foods can save shoppers 40% or more on popular items. The study revealed 74.3% savings on sports hydration drinks, 62.7% on tortilla chips, and 57% on ice cream sandwiches.
You may want to experiment to see which national brands are worth the extra cost compared to generic or private-label alternatives. NetCredit suggested switching to store brands for frequently used items like milk, where you’ll find 60% savings buying the store brand without much difference in the taste. Then you can splurge on items where the taste matters the most to your family.
Use the Rule of Three to Reduce Food Waste
The average American family of four wastes $2,913 in unconsumed food each year, according to the Environmental Protection Agency (EPA).
Sticking to a “rule of three” when you shop can help. Limit purchases to three proteins, three vegetables, and three fruits weekly. Get creative about the ways you cook and combine grocery items. By limiting fresh fruits and vegetables to a specific selection, with a plan for how to use them, you’re less likely to throw them away.
Use Leftovers
When you do have leftovers, make one evening a “fend-for-yourself” or “leftover night,” where everyone in the family can choose from what’s in the fridge and heat it up for a satisfying, inventive meal. Even younger children will enjoy picking their own favorites from the week’s meals like a mini-buffet in your kitchen.
Combine Ingredients Smartly
You can also use an AI assistant like ChatGPT or Claude to share creative ways to repurpose what you have in the fridge.
SuperCook is an app that works on your desktop or as a mobile app to generate easy recipes based on a selection of ingredients you enter.
Use a Grocery Service Focused on Minimizing Waste
You can also save money on fresh produce and other items by using a grocery delivery service that sells less-than-perfect looking produce or overstock of other grocery items, from coffee to condiments.
Martie, Imperfect Foods and Misfits Market are three services dedicated to delivering high-quality produce and pantry staples that may not fit the standards to make it to store shelves but are perfectly fine to eat. These services also sell overstock and upcycled grocery items.
Just make sure not to buy more than you need or items that don’t fit your grocery list or your budget just because they’re selling for a lower price through these websites.
Shop Local Farmers’ Markets for Fresh Produce
Local farmers’ markets are also a great resource for fresh produce, condiments, and even baked goods at substantial discounts. You’ll know exactly where your food came from and how it’s grown.
Sign Up for a Cashback App
Apps like Ibotta and Upside offer cash back for select grocery stores purchases. With Ibotta, you’ll want to first add your offers to your app. When you’re done shopping, take a photo of your paper receipt to earn cash back.
To use Upside, link a credit or debit card to the app. Choose the store where you plan to shop, and then use your linked credit or debit card to pay online or in the store. The cashback will show up in your account within a few days.
Get Cashback Rewards for Groceries through Your Credit or Debit Card
You can stack cashback rewards on groceries by choosing a rewards credit or debit card that pays cash back for your grocery store purchases. For instance, Capital One Savor and SavorOne offer 3% cashback on groceries and dining, as well as a handful of other categories.
The PayPal debit card lets you choose a 5% cashback category each month. You can choose either groceries or dining out as an option. Other choices include apparel, fuel, or rideshare and public transit.
Use Restaurant Rewards Programs
Stack your PayPal debit cash back with restaurant rewards programs to earn free meals, discounts, and more. Offers for restaurant rewards apps change frequently, but most major quick-service restaurants and many family casual dining chains have generous rewards programs.
Try TooGoodToGo
Eating well on a budget doesn’t mean you have to sacrifice take-out every so often. The Too Good To Go app lets you support local restaurants by purchasing food that’s leftover at the end of the night at a steep discount.
You never know what you’re going to get, so this isn’t the best fit for picky eaters. But if you’re up for experimenting, Too Good To Go could help you discover your new favorite take-out food With evor local restaurant.
Don’t Be Afraid to Visit a Food Pantry or Seek Out Other Resources
If you’ve tried many of these tips and still have trouble stretching your food budget for the month, visit your local food pantry.
Some food pantries ask no questions and don’t require visitors to show proof of food insecurity. If you generally have a good income but have hit some hard times, you can become a temporary client of the pantry. You can choose from shelves of non-expired, healthy foods that can help you make it to your next payday.
You can also call 211 to get help finding local resources for food and help with other bills.
Other Articles Of Interest
Make sure to check out other great articles about money management and ways to save, including:
How to Negotiate Your Internet Bill
10 Monthly Bills That You Can Negotiate
15 Expenses You Can Cut Without Really Missing Them
Sources:
https://www.attainable-sustainable.net/bulk-food-co-op/
https://www.netcredit.com/blog/off-brand-foods/
https://www.epa.gov/land-research/estimating-cost-food-waste-american-consumers
https://www.supercook.com/#/desktop
https://www.paypal.com/us/digital-wallet/rewards/rewards-categories
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