Eating well on a budget isn't about extreme couponing or giving up foods you enjoy. It's about a handful of habits — planning, smart shopping and using what you buy — that reliably lower what you spend at the grocery store.
1. Start with a plan
Most overspending happens in the store, when we buy without a plan. Before you shop:
- Check your refrigerator, freezer and pantry, and note what needs using up.
- Choose 4–5 dinners for the week, building at least one around what you already have.
- Look at your store's weekly ad or app and plan a meal around what's on sale.
- Write a list organized by store section, and stick to it.
2. Shop smarter
Read unit prices
Shelf tags usually show a unit price — the cost per ounce, pound or count. It's the quickest way to compare different sizes and brands. Bigger isn't always cheaper.
Try store brands
Store-brand pantry staples such as canned tomatoes, beans, pasta, flour and frozen vegetables are often less expensive than name brands and work just as well in most recipes.
Use frozen and canned produce
Frozen vegetables and fruit are picked and frozen at peak ripeness, keep for months and reduce waste. Canned beans and tomatoes are inexpensive and shelf-stable. Look for low-sodium or no-salt-added versions if you're watching salt.
Buy whole, prep yourself
Pre-cut vegetables, shredded cheese and boneless meats usually cost more per pound than whole ones. A few minutes with a knife or grater can save money.
3. Stretch your protein
Meat is often the most expensive part of a meal. To get more from it:
- Mix ground meat with beans or lentils, as in our chili mac.
- Choose cuts such as chicken thighs, which are often cheaper and stay juicy.
- Plan a few meatless dinners each week, like lentil sloppy joes or black bean enchiladas.
- Use eggs — an affordable protein for breakfast, lunch or dinner.
4. Waste less
- Store produce properly: keep herbs in water, potatoes and onions in a cool, dark place (but not together).
- Freeze bread, cooked rice, shredded cheese and ripe bananas before they go bad.
- Have a weekly "use it up" night for leftovers and odds and ends.
- Understand date labels: "best if used by" usually refers to quality, not safety. When in doubt about safety, throw it out.
5. Cook in batches
Cooking a big pot of chili, a tray of baked ziti or a batch of freezer burritos on the weekend means fewer last-minute takeout orders during the week. Freeze extra portions in labeled containers.
6. Know your numbers
Use our free recipe cost calculator to see which meals give your family the best value, then make those your regulars.