By Lizzie Streit, MS, RDN, LD 

 If you’ve noticed the price of groceries going up in your area, you’re not alone! Inflation is at a record high across the country, and its effects are influencing what people buy at the grocery store and ultimately what they eat. 

Although the price of gas is typically the most visible and discussed measure of inflation, grocery prices have been one of the hardest hit categories. In fact, the United States Department of Agriculture (USDA)  states that grocery costs increased by 13% year-over-year in September 2022. 

To lighten the effects of inflation on your wallet, it’s helpful to practice some cost-saving techniques while grocery shopping. Here are some of the best ways to stretch your dollars. 

 1 – Shop the sales. 

This may seem like an obvious tip, but it’s often easier said than done. To get to know what’s on sale at your grocery store, keep an eye out for the ad flyer. Pick one up and take it home to have on hand when you plan the next week’s meals. Many stores also post sales on their website. For a lot of supermarkets, new sale cycles begin on Wednesdays.  

Even if you don’t see the ad flyer in advance, you can still shop the sales. If you plan a meal with roasted butternut squash, for example, and see that acorn squash is on sale once you get to the store, pick that up instead. If you have the budget to buy groceries in advance, you can also stock up on long-lasting items when they’re on sale to use at a later time. These include root vegetables, onions, frozen vegetables and fruits, whole grains, nuts, and seeds. 

 2 – Shop seasonally. 

Shopping the sales often overlaps with shopping seasonally, since in-season items are marked down from time to time. Even if it’s not on sale, produce that’s in season is typically more affordable than out-of-season options. Check out what’s in season in your area using this seasonal food tool. Then, create a meal plan and grocery list for the week that features some of those foods. It’s an easy way to get the biggest bang for your buck.  

 3 – Use the bulk section for small purchases… 

Many large grocery stores, as well as smaller markets like local food co-ops, have areas of the store designated for foods that you can portion yourself and buy by weight instead of pre-packaged.  

Even though they are often referred to as “bulk” sections, you don’t need to buy foods in bulk! Instead, you can purchase just the amount you need for a recipe. This is a great way to save money and prevent food waste, especially if you need an item that you won’t use again before what’s left in a larger package of it goes bad. 

 4 - …but buy in bulk sometimes, too! 

Using the bulk section to actually buy items in bulk is also a great way to save at the supermarket, especially if there are sales on certain foods that aren’t on sale elsewhere in the store. If your family uses a lot of nuts and seeds or whole grains, for example, buying them in bulk is often more affordable.  

Purchasing large packages or containers of extra virgin olive oil, coffee, nut butters, dried beans, and baking staples can also save you money. Finally, consider getting multiple packages of meat that you use often when it’s on sale to cut down the cost. You can freeze them for later. 

 5 – Go for plants. 

 Plant proteins are typically more affordable than meat and other animal foods. This is especially true for legumes and tofu but may not necessarily be the case for ultra-processed meat substitutes that cost about the same as the real thing. 

Using plant proteins in lieu of meat in more meals is therefore a great way to cut down your grocery bill. Some affordable vegetarian meal ideas that are still filling and delicious include chilis, baked tofu and vegetables over brown rice, marinated tofu “steaks,” lentil soup, and black bean salad.  

 6 – Plan meals ahead of time. 

Going to the grocery store without a plan typically isn’t great for your wallet or your health. It’s easy to “impulse buy” foods that you don’t really need, leading to a higher bill and increased food waste. These impulse purchases also tend to be packaged foods, snacks, or sweets instead of fruits and vegetables. 

To prevent this scenario from happening, take some time to sketch out a plan for meals and snacks for the week before you hit the store. Use the tips in our post on meal planning as a guide. If you need help, consider getting started with diet meal delivery or meal prep services (like Healthy For Life Meals)! 

 7 – Try batch cooking. 

While you’re planning your meals, consider recipes that you can batch cook. Healthy casseroles and soups are great options that make multiple servings and freeze well. You can also prepare large batches of staple foods to be used in many recipes, such as shredded chicken or turkey, hard boiled eggs, beans, or whole grains. 

 8 – Don’t fear frozen and canned foods. 

Frozen and canned foods, especially fruits and vegetables, often get overlooked. However, they can be much more affordable than fresh options. When choosing canned foods, look for low-sodium or no-salt-added beans and vegetables. For fruits, choose those that are canned in water or in their own juice instead of in syrup. Frozen produce usually does not contain any additives, but check the label first to make sure. 

 9 – Pay in cash. 

Another way to stick to your grocery budget is to pay in cash instead of with a credit card. Bring enough cash to cover just what you need. This will help you only purchase what’s on your list and avoid picking up expensive extras. 

 10 – Check the prices online. 

Now that online grocery shopping is so popular, it’s easier than ever to look up prices of food items at major grocery stores. If you have the time, check the prices of what you put on your list at a couple of stores in your area. You may find that going to or ordering from one store over the other will be more cost-effective.  

 11 – Skip brand names when it makes sense. 

While it can be hard to shake brand loyalty, store brand foods are often less expensive than items from major companies. Plus, there are certain foods that have very similar quality and taste, regardless of their label. These include spices, baking supplies, nut butters, condiments, pasta, canned beans, tomato sauce, milk, and eggs. Just remember to review the ingredients list to make sure there aren’t unnecessary additives. 

Note from Healthy For Life Meals: Groceries, gas, and most everything else is getting more expensive, but not Healthy For Life Meals! While most consumer prices have gone through the roof, HFLM has held our prices steady for the last 19 months. While our costs of food, packaging, and transportation have increased significantly, we’re committed to doing everything possible to avoid having to pass these increased costs through to our customers for as long as possible. If you’re feeling the crunch of grocery inflation, we’re here to help. Our most popular plan is just $7.23 per complete meal. Pricing options for all our plans can be found here. Get started today.