Ways to grocery shop on a budget

Quick insights

• A realistic grocery budget will vary from person to person, depending on factors like dietary needs, household size and geography.
• Planning ahead, shopping mindfully and storing food properly at home can help you limit waste and overspending.
• It’s possible to eat well on a budget, provided you think critically about each item you buy and its impact on your bottom line.

When it comes to making and maintaining a household budget, grocery spending is often one of the hardest categories to get a handle on. There are so many factors that can affect how much a single bag of groceries costs, and the choices made in this budget area can affect your health and nutrition. In this article, we’ll discuss how to shop for food on a budget.

What is a realistic budget for groceries?

The budget that works for you and your family will depend on many factors, including dietary restrictions, geographic location and household size. Groceries are also considered a variable expense, meaning that the amount you spend may vary from month to month. To find a comfortable total (or range) that works for your budget, you should plan to analyze your overall spending compared to your income.

To get a sense of the national average for grocery spending, you can also review the current Cost of Food Report published by the U.S. Department of Agriculture (USDA). The USDA regularly publishes four food plans based on different cost levels (thrifty, low-cost, moderate-cost, and liberal) to provide a benchmark for the current price of a nutritional diet. While your actual spending may undercut or exceed these figures, reviewing the USDA’s data can help set realistic expectations for your spending.

Plan your meals before you shop

Meal planning can make a major difference in terms of keeping food costs low. This means setting aside time (such as at the start of each month) to identify which meals you will have at home and what ingredients you’ll need to buy. Planning ahead gives you a chance to exercise your best judgment when there’s less pressure, reducing the tendency for impulse buying, which can balloon your spending and create waste.

Keep in mind that the list you make ahead of time could be extremely specific (built around certain recipes, catalog prices and coupons) or more flexible (with inclusions like “fruit on sale” and “cheapest bread”). This will depend on your personal preferences and how determined you are to pursue cost savings.

How to shop for food on a budget

In this section, we’ll cover techniques you can use to keep food costs low. Combining two or more of these ideas can help you make a meaningful impact on your budget.

Consider frozen over fresh

When sticking to a grocery shop budget, frozen fruits and vegetables may be a more affordable alternative to fresh produce, with the same (or better) nutritional benefits. Frozen produce also stores better than fresh, making it easier to buy in bulk and reduce the amount of spoilage in your groceries. That said, you might find that frozen produce is less appealing or useful depending on the recipe you want to make, so consider them as an option in the greater scheme of your diet.

Keep an eye on price per unit

There are lots of factors that can contribute to price confusion at the grocery store. For example, packaging can make a major difference on the price of the same ingredient. One way to analyze the cost of similar ingredients is to compare the price per unit. Typically found underneath the item price on the grocery shelf, the price per unit can tell you how much the cost is per ounce or per pound. This can be a better guide than price alone when food shopping on a budget, as container size and shape can vary widely.

Deal shopping and coupon clipping

Many grocery stores still provide a paper or digital catalog showing the current deals on food and other household items. Grabbing a copy to use during your shopping trip, or while planning meals, can help guide your grocery decisions. If you notice a deal or coupon on an essential item you use often, that is shelf-stable or can be easily kept fresh, it may be advantageous to buy in bulk. Similarly, it helps to develop a keen eye for sale stickers in-store—you could come across a great deal on a useful item.

Consider your choice of grocery store

Oftentimes, one grocery store is simply more expensive than another. If you live in a geographic area with multiple to choose from, it might help to compare the cost of key ingredients at different shops to make sure you’re getting a better deal. In some cases, it could even be ideal to buy certain ingredients at one shop and others from a competitor to complete your full shopping list. However, if the stores are far apart, the effort and cost of traveling to both may outweigh the benefit of finding the best deal on select items.

Practice good food safety techniques

Food safety starts at the grocery store. Nothing’s worse than arriving home only to discover one of your carefully selected ingredients is torn, leaking or past its expiration date, and will need to be discarded. Furthermore, even the most prime and delicious ingredients could end up as food waste if lost to poor storage before you have a chance to eat them. Be sure to investigate and follow current guidance for buying, storing and using the staples in your fridge and pantry.

Don't ignore generic brands

It’s very easy to reach for familiar brand-name items when shopping. In fact, it’s by design that consumers are trained through marketing to prefer branded items they recognize over less–flashy generics. However, unpacking that impulse could save you money on comparable items offered by grocery store labels. Be sure to pause and compare prices when a generic is offered, and if the generic is cheaper, give it a try—you may even find a new favorite!

In conclusion

For many people, enjoying food is an important part of life satisfaction, but food shopping with a budget doesn’t need to make your diet less enjoyable. By experimenting in your kitchen and with the tips above, you can likely make a meaningful impact on your grocery budget while still enjoying your meals. Keep trying until you find a sustainable balance between healthy and affordable that aligns with your financial goals.