Food prices have surged 31% since 2019, driven by supply chain disruptions, extreme weather, and avian flu outbreaks. The rising costs of staples like eggs, coffee, and meat have made grocery shopping more expensive than ever. But with the right strategies, you can cut costs, reduce food waste, and shop smarter.
Here are 12 proven ways to stretch your grocery budget while still eating well.
1. Use the 6-to-1 Method for Smarter Shopping
Chef Will Coleman developed the 6-to-1 method to encourage efficient grocery shopping and reduce food waste:
✅ 6 vegetables
✅ 5 fruits
✅ 4 proteins
✅ 3 starches
✅ 2 sauces or spreads
✅ 1 fun treat for yourself
This flexible system helps avoid overbuying and ensures you’re only purchasing what you’ll actually use.
2. Try the 5-4-3-2-1 Method
Similar to the 6-to-1 method, this approach eliminates the “fun treat” to help save even more. You’ll select:
✔️ 5 vegetables
✔️ 4 fruits
✔️ 3 proteins
✔️ 2 sauces or spreads
✔️ 1 grain
It keeps shopping structured and budget-friendly while allowing for easy meal prep.
3. Follow the 3-3-2-2-1 Method
Registered dietitian Steph Grasso recommends this golden ratio for grocery shopping:
➡️ 3 vegetables
➡️ 3 protein sources
➡️ 2 grains
➡️ 2 fruits
➡️ 1 dip or spread
This streamlined shopping method ensures balanced, cost-effective meal planning while preventing food waste.
4. Shop Seasonal Produce
Buying fruits and vegetables in season is cheaper since they don’t require long-distance shipping. Seasonal produce is also fresher, tastier, and more nutrient-dense.
🔹 Example: Strawberries are more affordable in summer, while squash is cheaper in fall.
5. Buy in Bulk (When It Makes Sense)
Purchasing bulk items can save money—but only if you’ll actually use them. Look for bulk deals on rice, pasta, nuts, canned goods, and frozen items.
🚫 Avoid buying perishables in bulk unless you have a plan to use or freeze them.
6. Maximize Your Freezer
Your freezer is your best friend for savings. You can freeze:
✅ Bread
✅ Cheese
✅ Nuts
✅ Berries
✅ Meat & seafood
Stock up on discounted items and freeze them for future use.
7. Opt for Generic Store Brands
Store-brand groceries can be 20–30% cheaper than name brands without sacrificing quality. Look for generic options on canned goods, cereals, dairy, and pantry staples.
8. Avoid Overpriced Grocery Items
🚫 Skip pre-cut fruits and vegetables—buy whole produce and chop it yourself.
🚫 Say no to bottled water—invest in a water filter instead.
🚫 Cut back on pre-packaged snacks—opt for bulk or homemade alternatives.
9. Never Shop While Hungry
Shopping on an empty stomach leads to impulsive, unnecessary purchases. Studies show that hungry shoppers spend $26 more per trip and tend to buy more high-calorie foods.
💡 Tip: Eat a small snack before heading to the store to stick to your grocery list.
10. Check Your Pantry Before Shopping
Before heading out, do a quick inventory check of your fridge and pantry. This prevents buying duplicates and helps use up food before it expires.
🔎 Example: You might already have parsley or spices hiding in your kitchen!
11. Use ChatGPT for Budget-Friendly Grocery Lists
💡 TikToker Ejay Hernandez suggests using AI tools like ChatGPT to create grocery lists based on your budget and store preferences.
Try asking:
🛒 “Make me a $70 grocery list for three meals a day for two weeks.”
This eliminates guesswork, saves money, and simplifies meal planning.
12. Shop on Weekdays for Better Deals
Weekends are the busiest grocery shopping days, often leading to higher prices and fewer discounts.
🛒 Best days to shop: Mondays & Tuesdays – stores often discount meat and produce after the weekend rush.
Final Thoughts
Saving money on groceries is easier than you think with a little planning. By following these strategies—shopping smart, buying in-season, utilizing your freezer, and avoiding impulse purchases—you can cut costs while still enjoying delicious, nutritious meals.
