Budget-Friendly Tips to Feed Your Family

Contributors: Andrea Johnson, RD, CSP, LDN
Family Checking Out at Supermarket - Budget-Friendly Tips to Feed Your Family of 4 for $20


When you're in charge of family meals, a trip to the grocery store may seem like a daunting task as you navigate the dizzying array of options while trying to stay within the food budget. Here are some tips for sticking to your budget and reducing your food spending.

Big Ticket Items

Some foods put a noticeable dent in the budget. For instance, meat tends to be the most expensive item in the grocery cart. Substituting plant-based protein choices for meat can help decrease your grocery expenses. Dried beans, peas and lentils are inexpensive and can be made in big batches and frozen for later use, so you always have them on hand. Or, to save time, buy canned versions of these items, which are still very affordable. Opt for low sodium or no-salt-added varieties. Watch out for convenience foods, such as pre-cut vegetables and single-serving packaged foods — they're time savers, but not so budget-friendly. Fresh produce that's not in season can add serious digits to your total at checkout as well.

Small Changes Lead to Big Savings

Cooking just about anything from scratch will yield health and financial benefits. Start by keeping an eye on specials at the meat counter and incorporate those items into the menu. To save even more, try spreading it out in several meals in a casserole, stir-fry or soup. When purchasing fresh produce, buy it in season and in its most basic form. There is extra cost associated with convenience, so be strategic about produce purchases. The least expensive choices usually will be what is in season and in its natural form, and the most expensive likely will be pre-cut and packaged produce. Canned and frozen choices fall across the price spectrum and make great pantry staples, so you never fail to fill half your plate with fruits and veggies. When choosing canned produce, look for varieties with no salt or sugar added. Produce that comes bagged, such as apples or potatoes, may be cheaper than buying individual pieces.

Method to the Madness

Being intentional about saving money on food means being organized and going in with a plan. Plan your meals for the week, make a list and stick to it to minimize impulse buying. Unit price is a sometimes overlooked savings strategy. Buying a larger size of the food you want because it has a lower unit price helps save money in the long run. For instance, a large container of yogurt that you have to dish out is usually cheaper per ounce than purchasing individual cups of yogurt. Just make sure you can eat all of the food before it starts to go bad. Wasted food is wasted money.

Meal Planning Tips

Food waste adds up quickly, so plan to eliminate it as much as possible. Before you head to the store, check your refrigerator, freezer, cabinets and pantry for what you already have. Practice the "first in, first out" rule. This means that you eat what is oldest and rotate newer items behind the older stuff. That way, you easily reach for items that are closer to their expiration dates and reduce the chances of wasting food. Another great tip to prevent food waste is freezing half your loaf of bread. Consider buying half of your produce now and make a quick mid-week stop at the store just to fill up on produce. This way you always have fresh produce on hand and aren't wasting anything.

Create menus around the foods you have already and choose recipes for the week that incorporate overlapping ingredients. If shopping from home is offered in your area, some grocery services allow you to compare prices between products to get the best value possible on the items you want.

Getting the most bang for your buck takes determination and planning, but it's worth it as you enjoy the satisfaction of using your money wisely, and maybe even having some left over from the savings!

The U.S. Department of Agriculture also offers resources for ways to reduce food spending and shop within a budget. With the right strategies, it's possible!

Find Nutrition Experts

Need serious help making a plan? The nutrition experts in our professional membership are ready to help you create the change to improve your life.

Find a Nutrition Expert