How to be more cost effective when grocery shopping

Do you feel like food is really expensive right now and/or like you are pinching pennies? If you do you are not alone! This has been the most popular topic in sessions with my clients the last few weeks. So, I wanted to share some tips with all of you! Read on below for my tips on how to make more budget friendly choices when grocery shopping.

1. Make a list before heading out the door on your phone or a piece of paper. By thinking through your choices ahead of time you will be LESS likely to make an impulse buy or forget something important.
2. Stock up when your favorite non-perishable foods and snacks go on sale (within reason). This could be oatmeal, cereal, other grains, snacks, etc.
3. Buy primarily frozen vegetables and fruits. Frozen fruits and vegetables are just as, if not more nutritious than their fresh counterparts because they are frozen at the peak of ripeness. Bonus points because they are often cheaper and last longer because you can use what you need and then return the rest to the freezer!
4. If/when you buy fresh produce, try to buy in season and local as these options MAY be cheaper.
5. For certain foods, if your time budget allows, buy the less convenient option. I.e. a container of applesauce that you have to portion out, rather than applesauce pouches or dried beans, rather than canned beans.
6. When your favorite bread or bagels go on sale consider buying an extra and freezing the rest for later.
7. Opt for plant-based proteins at least a few days per week, even if you aren’t vegetarian or vegan. Some ideas (but not an exhaustive list): tofu, tempeh, seitan, beans, lentils, edamame, peas, pumfu (tofu made from pumpkin seeds), oatmeal with hemp/chia/flax seeds, and quinoa.
8. Try to buy and eat eggs less often (or not at all). Here are some ideas I’ve shared with clients:
   • High protein vegan yogurt or greek yogurt with fruit + nuts, seeds, granola, and/or a protein powder
   • Cottage cheese with fruit
   • Scrambled tofu
   • Spiced breakfast quinoa. One of my favorites is making quinoa with non-dairy milk, cinnamon, and mixing in different seeds or seed butters
   • High protein oatmeal: make the oatmeal with a high protein non-dairy milk, such as Ripple, mix in chia, hemp, and/or flax seeds, and optional protein powder.
   • A protein smoothie: use a high protein milk, add hemp seeds, flax seeds, chia seeds, nut/or seed butter, and optional protein powder

What other tips would you add?! 👇🏻 If you want more personalized tips to save money on groceries, consider working with a Registered Dietitian, such as Amanda. You can contact her or fill out the interest form.