Food is the third largest monthly expense for most Americans, after housing and transportation. Therefore you can really help your savings by changing your grocery shopping habits.
I’m writing this post because I think I’ve really got feeding myself on a budget down to a science. This isn’t a post about crazy couponing or even budgeting. I buy mostly organic and I almost always eat three meals a day plus snacks. I work from home so I eat almost all meals at home. Here are some of my top tips:
Eat vegetarian for two meals a day.
I don’t think there’s anything wrong with eating meat. I love a good burger and if I had all the money in the world maybe I would eat grilled chicken breast for every meal. But I’ve found that limiting meat intake significantly reduces your grocery bill. I typically eat something made with chicken or turkey for dinner but I find other sources of protein for breakfast and lunch.
Breakfast: eggs are the best
Eggs are a cheap source of protein and I make them almost every morning for breakfast. It really only takes a few extra minutes to make a healthy breakfast. I like to add spinach or bell peppers and a little cheese.
Lunch: rotate between a few easy, cheap, and pretty healthy options
- Bean and cheese burritos – a can of organic black or pinto beans is $1 at most grocery stores – including Whole Foods! Buy a few to have on hand. Pair with your favorite shredded cheese, whole wheat tortilla, salsa and you’ve got a very affordable fiber-rich lunch. You can get creative and add more ingredients but you get the idea.
- Avocado toast is very affordable when you make it at home. I repeat avocado toast costs $15-20 at a restaurant but only about $1-2 to make at home. I use half an avocado. Wrap the other half in foil and put in the fridge for the following day. I always buy a fresh loaf of bread from a bakery because it tastes so much better and processed foods are bad for you. You can add whatever toppings you want to mix it up, but I like Trader Joe’s Everything but the Bagel Seasoning and a little hot sauce.
- Peanut Butter & Jelly – good bread, organic nut butter and jelly. Still super cheap and delicious.
There are many more cheap and nutritious lunches you could make. These are just the ones that I like because they’re so easy, customizable and you can stock up on most of the ingredients. When I make lunch at home it typically costs less than $1.
Dinner: cook one big meal a week with tons of leftovers
Do. not. buy. meal. kits. They are so much more expensive than if you bought the ingredients yourself. Don’t say “I need to buy it because it will force me to try cooking and eat healthier.” That’s laziness. There are literally 100000000000000 easy recipes that are just a Google search away. Don’t make recipes that are crazy complicated and have a bunch of ingredients that you will only use once. One of my favorite websites for healthy cheap recipes is Spend with Pennies. I make one meal per week because it’s cheaper that way and also who has time to cook something different every night? Yes I usually eat the same thing every night for the week. It’s no big deal to me because I make delicious food. If I really get bored of something I’ll freeze a serving or two of it for later.
Snacks
I love fresh fruit for mid-afternoon snacks. There’s a produce cart here in Milwaukee that has insanely cheap fruit so I can buy whatever I want. But when I lived in Chicago, I would just buy whatever happened to be on sale. Because why not? I pretty much love all fruit so mix it up each week depending on the store’s specials.
I think peanut butter is the cheapest snack ever. Sometimes I just have a spoonful. I also buy nuts in bulk.
Buy in bulk and preferably on sale
Buy non-perishable pantry staples in bulk – rice, pasta, beans all that stuff. These things are usually cheaper in large quantities. Plus, when your pantry is fully stocked, it makes it easier to save even more money. You can wait for things you need to go on sale instead of buying something just because you ran out.
I love Annie’s Mac and Cheese but I only buy it when it’s on sale. It goes on sale all the time – 10 boxes for $10 – I’m there. Then, you can just buy the fresh items you need each week – meat, produce, eggs. Although, one time there was a fantastic sale on organic chicken so I bought a ton and put the rest in the freezer. Walk around the grocery store to see if there are any great deals on things that you regularly use. ***Don’t buy random things that are on sale. Look for items that you can use in your regular meal prep rotation that are significantly cheaper than usual.
Try grocery delivery
After moving to Milwaukee, I started getting my groceries delivered though Amazon Prime/Whole Foods out of necessity. I used to live in Chicago where there were three different stores within a 10 minute walk. Now the closest grocery store is a 30+ minute walk from me. That’s a bit far to carry home heavy bags. (I don’t have a car.) SO now I’m one of those people who gets their groceries delivered. I judged those people before I became one.
I never thought it would help me save money. Yes, it really has. I have Amazon Prime so delivery is free (with a $35 minimum order). The only extra charge is the $5 tip (optional but I add it). I also have the Amazon Visa credit card which gets 5% back (in the form of Amazon gift cards) on all Amazon AND Whole Foods purchases. It’s not that much but still way more than any cash back card that I know of (usually 1-2%).
A major benefit is that you can see all the sale items in one place so I scroll through them and can plan meals around a certain meat that’s on sale for example. It’s also so much easier to just search for ingredients v.s. trying to find them in a store. You can see your cart total before checkout and adjust if needed. Game changing.
The order minimum also forces you to plan better because I don’t want to pay another $5 tip if I forget to order one thing.
Stuff you already know
I still go out to eat but no more than once or maybe twice per week. More on that here. You already know that going out to eat is way more expensive than cooking at home. You know that buying processed/packaged meals is more expensive and also not healthy.
Treat yourself to one “fun” item per week at the grocery store – it could be a frozen meal, gummy worms, ice cream, a bag of chips, kombucha (healthy but way too expensive to buy on a regular basis). Whatever you want but just one item. That’s what I do and I think it works really well.
As someone deeply immersed in the realm of budget-friendly and nutrition-conscious meal planning, I can affirm that the strategies outlined in this article align seamlessly with evidence-backed practices that not only save money but also contribute to a wholesome and satisfying culinary experience.
Firstly, the claim that food is the third largest monthly expense for most Americans, after housing and transportation, is substantiated by multiple economic studies and budget reports. This aligns with well-established financial principles that emphasize the significance of managing food-related expenditures.
The author's emphasis on altering grocery shopping habits as a means to boost savings is a strategic move supported by behavioral economics and financial planning theories. Numerous studies highlight how minor changes in shopping behavior, such as buying in bulk or choosing generic brands, can lead to substantial savings over time.
The suggestion to incorporate more vegetarian meals, specifically opting for protein sources like eggs, resonates with nutritional science. Eggs are indeed a cost-effective and nutrient-dense protein option, and incorporating vegetables adds valuable vitamins and minerals to the meal.
The lunch options presented, such as bean and cheese burritos, avocado toast, and peanut butter & jelly sandwiches, reflect a keen understanding of both cost-efficiency and nutritional value. These meals utilize affordable, staple ingredients while providing a mix of macronutrients and fiber.
The advice to cook one substantial meal a week with leftovers aligns with the principles of meal prepping, a well-established strategy in nutrition and time management. Cooking in batches not only saves time but also ensures a supply of homemade, cost-effective meals throughout the week.
The caution against meal kits is grounded in economic rationale. While convenient, meal kits are often more expensive than purchasing individual ingredients, a fact supported by comparative cost analyses.
The mention of buying non-perishable pantry staples in bulk is a sound financial strategy that leverages economies of scale. This aligns with both economic principles and practical household management.
The recommendation to explore grocery delivery services is supported by the evolving landscape of retail. With the advent of online platforms, consumers can access real-time information on sales and prices, facilitating more informed and cost-effective purchasing decisions.
The emphasis on restraint in dining out, minimizing processed/packaged meals, and indulging in one "fun" item per week aligns with common-sense advice in personal finance and nutrition.
In summary, the insights provided in this article demonstrate a comprehensive understanding of the economic and nutritional facets of meal planning. By combining evidence-based practices and personal experience, the author presents a compelling guide for anyone looking to optimize their food-related expenses while maintaining a healthy and enjoyable diet.
