Getting your grocery shop on for a budget!

A family guide to quality ingredients.

My Favorite Crudite Plate in Napa. Photo by the author.

It’s not secret. We're in a food crisis here, people.

Food prices are expected to continue climbing by about 2% this year, according to USDA projections, making budget grocery shopping a necessity. The latest consumer price index brings some good news: restaurant prices jumped 4.1%, while grocery costs rose by just 3%. This makes cooking at home substantially more affordable.

It’s interesting to me that we eat out so much. When I was in Europe, and even in other cities, like New York, the kitchen was barely a place to warm toast, so take out, delivery, or the cafe’ which was literally at the door of the building was an easy option. I asked a friend in New York when the last time he made food at home was (he lives in Harlem), and he just wrinkled his nose at me, and made that face like, ‘not often.’

In contrast, when I was in Costa Rica recently, as is common there, nearly every meal was made at home, often based on what we just harvested—such a total contrast. When I was a kid, before my father passed away and we had a huge vegetable garden (1 acre), we did the same. After he passed, my mother could not maintain the farm as well, and takeout from restaurants became more prevalent. It’s what we had to do.

Now, as a chef and experienced eater (I have 62 years of personal experience!) I can tell you that it’s far superior to grow and eat the food you create with your skill and your hands. Yet, I have had some of the best restaurant experiences that the world has had to offer, and they are pinnacles. However, no way to do this on the regular, so I love to get comfy with as local and seasonal as I can. You should as well, and it’s easier than meets the eye.

Smart grocery shopping on a budget doesn't mean you'll eat less healthy food. Seasonal produce costs less because it travels shorter distances. Frozen fruits and vegetables are a great way to obtain the same nutrients at a better price.

Your family's eating habits can change when you become skilled at budget grocery shopping. This holds whether you're dealing with higher prices or just want to watch your spending. Let's take a look at some practical ways to keep your shopping cart full without emptying your wallet.

Understand the Current Grocery Market

The digital world of groceries has changed a lot in the last few years. This has altered the way families plan their food budgets. These changes can help us make smarter choices about our shopping strategy.

How inflation and trends affect grocery prices

Food market prices keep bouncing up and down even after improvements from the record-high inflation of 2022. The Consumer Price Index for all food has increased 3.0% compared to March 2024. Grocery prices (food-at-home) went up 2.4% while restaurant meals (food-away-from-home) rose 3.8% during this time.

These price increases keep happening because of several reasons:

· Supply chain disruptions that started during the pandemic still affect distribution
· Higher energy costs affect transportation, fertilizer, and harvesting expenses
· Extreme weather events hurt crop yields and food production
· Labor market pressures change wages throughout the food supply chain

Food prices in 2022 rose faster than in any year since 1979. The avian influenza outbreak and Russia's invasion of Ukraine played significant roles. Even though inflation has calmed down, families still feel the pinch—two-thirds of consumers spend a lot more on groceries lately.

Shopping habits have changed as a result. About two out of three consumers look for cheaper goods, especially in categories such as meat, dairy, and shelf staples. Store brands have become winners, with 44% of consumers planning to buy more, nearly double the number from last year. Price discounts now matter more to 73% of shoppers when they decide what to buy. So, as you can see, the squeeze is on. I know for us, I try to hit the market very early on a Tuesday, as it’s senior day (yes…) and it’s 10% off the whole enchilada. I'm definitely saying yes to that.

Why grocery shopping is cheaper than eating out

Restaurant and grocery prices have grown further apart. This is a big deal as it means that cooking at home saves more money. The gap between restaurant and grocery price inflation is now 3.1%, which is five times more than usual.

Restaurant prices keep climbing faster (3.8%) than grocery prices (2.4%). This gives budget-conscious families a chance to save money. Home cooking costs less under these market conditions.

There's another reason for this growing gap. Restaurant prices include labor, rent, and other costs that have all gone up. At the grocery store, you mostly pay for ingredients. Both sectors face challenges, but the costs of eating out keep rising steadily.

I really feel for my colleagues in the business. They are quite used to getting squeezed from all directions, and people love to eat out, but it’s an unenviable position. Many restaurants, still reeling from Covid, are facing this now, and it’s shifting sands as to how they will hold on to what they do. Blessings all!

The USDA predicts that grocery prices will increase by approximately 3.2% throughout 2025. Restaurant prices may rise by as much as 3.8%. These numbers show that shopping for groceries on a budget beats eating out financially. You know, it seems to me that this is no shocker and that it’s always been so. Yet, convenience wins in many ways.

Create a Budget Grocery List That Works

A well-planned grocery list helps you avoid overspending. Research shows shoppers with lists spend 23% less on groceries than those who don't use one. Let me share some tried-and-true ways that will change how you shop for groceries. I know that there are a lot of % in this session of the Intentional Table, but stick with it, we are taking money here, so it applies. 23%, as above, is $23 on a hundred, so that is mighty if you’re feeding a clan.

How to build an essential grocery list on a budget

Start by checking what you already have in your kitchen. Many families waste money by buying items they already have at home. You can cut your grocery bill by up to just by checking your pantry, refrigerator, and freezer first.

Plan your weekly meals based on the ingredients you have. This smart approach helps you make the most of your budget. Once you've planned your meals, make a detailed shopping list and group items by store sections: produce, meat, dairy, and pantry staples.

Family budgeting expert Rob Bertman suggests you track your current grocery spending before setting random budget goals. Keep your receipts for a month to know your typical spending, then make small reductions instead of big cuts that might not last. This makes the reduction seem reasonable and keeps the kids for complaining, well, too much.

Tips for adjusting your list based on weekly sales

Mid-week sales flyers can make a big difference in your grocery budget. Look through these flyers before you finalize your meal plan and build your menu around items on sale. This simple step can cut your grocery spending by 10-15%.

Save more money with these smart moves:

· Look for "loss leaders"—deeply discounted items that stores use to bring in customers—you'll find these front and center in flyers
· Buy seasonal produce, which costs 30-40% less than out-of-season options
· Keep your meal plan flexible so you can take advantage of unexpected sales

Store loyalty programs are a great way to save more. Most grocery chains offer free membership programs with special prices and deals based on what you buy. Members usually save 5-10% on their total bill. Not all ‘clubs’ are the same as others. I have used the Whole Foods Prime thing for some time, and I rarely save a nickel in there. Safeway, too, but it’s better. The key is awareness and making sure that what they are featuring is on your list, then it’s go time!

Common mistakes to avoid when budgeting

Even the best grocery list won't help if you fall into common shopping traps. Don't buy items just because they're on sale. If it wasn't on your list, you're spending extra money. Nope to that.

Pre-cut vegetables and ready-made meals cost 40-60% more than whole foods. Sharpen your knife skills and portion it all up, saving big time. Buying food you hope to eat rather than what you'll actually use leads to waste and higher bills.

Extra trips to the store during the week expose you to more impulse buys. Sticking to one weekly shopping trip can cut unnecessary spending by up to 20%. It also burns crazy gas and wear and tear on the car. Although I must admit that with gas in CA around $6, you feel the pain faster.

Shopping on an empty stomach is nowhere near ideal. Do not do this, friend. Research shows hungry shoppers spend 15-25% more than those who eat before shopping. Your hunger can easily derail your grocery budget list.

These are a few smart approaches to creating and using your grocery list that will help you control your food budget while keeping your family's meals nutritious and satisfying.

Master Smart Shopping Strategies

Your budget grocery list is ready. Now let's look at smart shopping tricks that will help your dollars go further. These shopping techniques will help you save money while getting quality ingredients for your family.

Compare unit prices and use loyalty programs

Shelf tags show unit prices that tell you the real cost per ounce, pound, or quart. This number helps you spot the best deals, regardless of the package size. Bigger packages usually cost less per unit than smaller ones - just make sure your family will use everything before it goes bad. A 28-ounce can of pears at $1.35 is a better deal than a 16-ounce can at $1.00. You'll save 65 cents by buying one larger can instead of two smaller ones.

Loyalty programs are a great way to save even more. Most grocery stores give free memberships with special prices and individual-specific deals. These programs usually cut your bill by 5-10%. Here's how to get the most out of them:

· Connect your loyalty card to fuel reward programs - even 10-20 cents off per gallon adds up fast
· Mix loyalty discounts with credit card rewards to cut your grocery bill by 10-20%
· Look for programs that give you more time to use points - stores like Big Y let you keep points for six months instead of the usual 30-60 days

Shop mid-week and online to avoid impulse buys

Wednesday is the best day to shop if you're watching your budget. This middle-of-the-week timing works well for several reasons:

Stores launch new weekly deals on Wednesdays, while keeping last week's offers available. This gives you twice the savings. Tuesday night deliveries are on the shelves by Wednesday afternoon, so you'll find the freshest items. Smaller crowds make shopping more relaxed, which helps you stay on track with your list.

Online grocery shopping helps cut down impulse buys. A newer study, published in 2023 by researchers, showed that 31% of shoppers buy online to avoid unplanned purchases. You won't see those tempting end-cap displays or checkout lane items that can break your budget. On top of that, you can easily compare prices across different online stores to find the best deals.

Use coupons and cashback apps effectively.

Cashback apps have changed how families save on groceries. Ibotta users typically earn $10-$20 monthly, while active users can make up to $300 monthly. Rakuten gives cashback from over 3,500 stores and pays quarterly through PayPal or check.

Here's how to make these tools work best:

· Only use coupons for items on your list - discounted items you don't need still waste money
· Ask if your store lets you use manufacturer's coupons with store coupons for extra savings
· Get more rewards by using a cash-back credit card with cashback apps - Wells Fargo Active Cash Card gives unlimited 2% cash rewards, while the Blue Cash Preferred Card from American Express offers 6% cash back at U.S. supermarkets (up to $6,000 yearly, then 1%)

These smart approaches make budget grocery shopping more about strategy than sacrifice.

Choose Affordable Groceries Without Sacrificing Quality

Smart choices help you find quality groceries without breaking the bank. The right food picks can keep your family healthy and your wallet happy.

Best budget-friendly proteins, carbs, and veggies

Protein takes up the biggest chunk of most grocery bills, but plenty of affordable options exist. Eggs give you 6 grams of protein per serving, and they are finally coming back into a reasonable range. A can of tuna packs 20 grams of protein, and lentils provide 9 grams of protein per half-cup. Dried beans make great plant-based options.

Budget meals need nutritious carbs (not sugars) as their foundation. Brown rice gives you fiber and essential minerals. Sweet potatoes pack amazing nutrition. Yes, it is true that oatmeal remains a breakfast favorite while giving 5 grams of protein per serving.

Cabbage stands out among vegetables, with carrots close behind. On top of that, frozen spinach works well in many recipes.

How to prioritize seasonal and frozen produce

Seasonal produce costs 30-40% less than out-of-season options. Local harvest needs less transportation, which leads to lower prices during peak times.

Frozen foods give you great value year-round. Almost two-thirds of adults (64%) say frozen foods help curb rising grocery costs. In fact, frozen fruits and vegetables often match or beat the nutritional value of fresh-stored produce. The American Frozen Food Institute points out four key benefits: affordability, nutrition, reduced waste, and time savings.

When to buy store brands vs. name brands

Store brands save shoppers 25% compared to name brands. A Consumer Reports survey found that 78% of people rated store brands equal to national brands in quality. Store brand sales grew by 11.3% in 2022, showing that more people trust these budget-friendly options.

Plan Meals to Maximize Your Grocery Haul

Smart meal planning helps turn your groceries into a week's worth of family meals and cuts down on waste. American families throw away about $1500 worth of food each year. A good meal plan saves money and helps the environment. My mother would die (again) if she saw that number. It’s more than their mortgage for a year. (No kidding.)

Simple meal planning for families

The foundation of successful meal planning starts with setting aside time each week—usually Saturday afternoon or Sunday morning. Start by checking your pantry, refrigerator, and freezer to see what you already have before making your weekly menu. Your calendar should guide your meal choices. Quick meals work best for busy nights, while you can save more complex recipes for slower days.

Most families succeed with "master meals"—about 15 favorite recipes that everyone likes. Planning "leftover nights" in your weekly schedule helps reduce waste and gives you a break on busy days. This simple system makes meal planning feel less daunting.

How to repurpose leftovers creatively

Your grocery budget stretches further when you turn leftovers into completely new meals. Here are some creative ways:

· Make Asian-inspired soup with rice or curry-flavored turkey soup from leftover roast chicken
· Create hearty salads with quinoa or fresh greens using yesterday's grilled meat
· Roast leftover vegetables to make flavorful pasta sauce

This creative approach means you're not eating "leftovers"—you get "bonus food" that saves money and time. Small portions of meat can go into future chili, and vegetable scraps make great homemade stock.

Batch cooking and freezing tips

Batch cooking saves money and time for budget-conscious families. Double your dinner recipes and freeze half for later. Soups, stews, and casseroles work best with this "cook once, eat twice" method.

Food safety and quality matter when making freezer meals. Raw ingredients should only be frozen and thawed once. Freeze your meals either before or after cooking, not during prep stages. Well-packaged freezer meals stay fresh for up to three months.

These practical approaches to meal planning, creative leftover use, and batch cooking help you get the most value from your grocery budget while enjoying varied, delicious homemade meals.

So, where does that leave us?

Budget grocery shopping takes planning and smart thinking, but the money you save makes it worth every minute.

Making a detailed grocery list is your best defense against overspending - it can save you 23% compared to shopping without one. Smart moves like checking unit prices, using loyalty cards, and shopping mid-week help your money go further. Good protein options exist in every price range.

Eating at home makes more sense than ever, with restaurant prices now five times higher than grocery costs compared to past years. Your family can save that average $1500 yearly food waste by planning meals and getting creative with leftovers.

Store brands have become the real money-savers, offering 25% savings compared to name brands with similar quality. Their popularity shows in the 11.3% sales jump in 2022 as families found these cheaper options.

We want to know how these tips work for you! Drop a comment below about how this piece helped your grocery shopping, and share any money-saving tricks you've found.

Rising prices might challenge your budget, but these practical steps can turn grocery shopping from a burden into a chance for real savings. Smart planning and shopping mean feeding your family well on a budget isn't just a dream—it's something you can do right now.

Now, meet me at Sonoma Market on Tuesday at 0600… I will show you around. Don’t even look at the Chilean Sea Bass, Rockefeller.

Jonathan @

The Intentional Table