MSU Extension Extension Recipes

With rising food costs, grocery shopping can be stressful. Getting what you need for healthy, balanced meals on a budget is challenging, but planning can make it easier. Here are things you can do to make healthy food choices on a budget before you go to the store, when planning meals, and while at the store.  

Before you go

Consider setting a grocery budget for each pay period. First, review your grocery spending from the past 3-6 months, average the costs and adjust based on what you can afford. Next, decide how often you plan to shop, like once per week or once per month, so you know how much to spend per trip. Consider your food shopping schedule, transportation and food storage space when planning how often to shop. Also, think about how often you will be cooking at home versus eating out, so you know how many meals and people you need to buy food for.

Check store ads and look for coupons. You can do this with mailed paper coupons or free phone apps that many stores have. A lot of stores also have free rewards programs that offer special deals or point incentives. Plan meals around on-sale items, coupons and affordable healthy staple foods you already buy.

Meal planning tips

It can be helpful to plan meals before shopping to make sure your list has what you need for the week. Focus on planning around different food groups. Start with proteins that are low in fat, such as frozen or fresh chicken or fish, eggs, tofu and lentils. Non-meat protein options tend to be cheaper. Next, consider fruits and vegetables that are fresh, frozen or canned. Fresh produce that is not pre-cut and that is in-season tends to be cheaper. Another food group to focus on is whole grains, such as breads, cereals, pasta and brown rice. Finally, look at low-fat dairy options for milk, yogurt, cottage cheese and cheese.

Check on items you already have, especially ones that are close to expiring, and use them in your meal planning. Keep in mind staples like coffee, flour, spices and cooking oils. Remember to plan for healthy snacks like fruit, nuts, yogurt and crackers in addition to complete meals. If you have SNAP or WIC benefits, try to maximize your eligible purchases. Also, be willing to try new foods and recipes based on good deals.

At the store

Before you leave the house, consider eating something filling so you aren’t as tempted by food not on your list. When you get to the store, the key is to stick closely to the planned shopping list. If you have children, consider leaving them at home, if possible, to avoid distraction. If you do bring children with you, try to engage them in the shopping process. Have them help you with checking things off the list or picking out their fruits and vegetables. You can also make it a learning opportunity and have them name colors and letters or practice adding up prices.

Buying larger items, or in bulk, can save money over time. Grocery store price tags include a cost per ounce or other unit of measurement. Look for items that have a lower cost per unit, and not necessarily a lower overall cost so long as you stay within your pay period budget. When buying in bulk, choose items that have long shelf-lives like dried, canned or frozen foods, or foods that you can freeze or can yourself in order to avoid food waste.

Look for store brands, which often match brand names in quality but cost less. Ask a staff member if you aren’t sure what the store brands are. Some stores offer discounts for items that are near their expiration date. Every store has different policies about these discounts so do some research or talk to a worker to see what the policies are. Consider how you will store and when you will eat foods that are close to their expiration dates to maintain food safety.

Start small, stay consistent

Healthy shopping on a budget takes time and planning, but practice makes it easier. Start small by trying one tip and then adding a new tip for each shopping trip. You can also invite a trusted friend or family member to work through the process with you. Even small steps over time can help to keep your finances in check, better you and your family’s health, and lessen stress overall in the food shopping experience.

More Information

Visit https://extension.msu.edu. To have a digest of information delivered straight to your email inbox, visit https://extension.msu.edu/newsletters. To contact an expert in your area, visit https://extension.msu.edu/experts, or call 888-MSUE4MI (888-678-3464).