The short answer
Plan meals around what’s on sale and what you already have, shop with a list, compare the unit price (the price per ounce or pound) instead of the package price, choose store brands, and use frozen and canned produce, which keep longer. Then check whether you qualify for SNAP or WIC, and use food banks without shame when money is tight.
Key takeaways
- The unit price on the shelf tag, the cost per ounce or pound, tells you which size or brand is really cheaper.
- Store brands, dried beans and lentils, eggs, oats, rice and frozen vegetables are some of the best values in the store.
- An estimated 30% to 40% of the U.S. food supply goes to waste. Using what you buy is one of the fastest ways to save.
- SNAP and WIC are for working families too. Check whether you qualify, and know where your nearest food bank is.
Plan before you shop
Most overspending happens in the store, so the savings start at home.
- Check what you have. Look in the fridge, freezer and pantry, and plan the first meals of the week around what needs to be used up.
- Plan around the sales. Check your store’s weekly ad or app and build a few meals around what’s discounted, especially meat, produce and staples.
- Plan for leftovers on purpose. Cook once, eat twice: a big pot of chili, soup or rice and beans becomes lunch or a second dinner.
- Make a list and set a budget. Write it by section of the store so you don’t wander, and decide your total before you go.
- Eat before you shop. Hungry shoppers buy more snacks and convenience food.
Compare the unit price, not the package price
The big number on the shelf tag is what you pay for that package. The small number, often labeled “unit price,” is what you pay per ounce, pound or count. It’s the only fair way to compare a big box with a small one, or a name brand with a store brand.
Bigger isn’t always cheaper. Sale prices on smaller packages, or a store brand next to a name brand, can beat the family size. And bulk only saves money if you’ll use it before it goes bad.
Swap in foods that cost less
| Instead of | Try | Why it helps |
|---|---|---|
| Name brands | Store brands | Often made to similar standards for less |
| Pre-cut fruit and vegetables | Whole produce you cut yourself | You pay extra for the cutting |
| Fresh produce that spoils before you use it | Frozen or canned fruit and vegetables | They keep longer and still count toward a healthy diet; choose low-sodium and no-sugar-added |
| Meat at every meal | Beans, lentils, eggs or canned fish a few times a week | Protein for less |
| Single-serve snacks and drinks | Larger packages portioned at home, and tap water | Packaging costs add up |
| Ready meals | Simple batch cooking: rice, oats, pasta, soups | Cheaper per serving, and easy to freeze |
Waste less of what you buy
Food you throw away is money you spent for nothing. A few habits help:
- Put new groceries behind older ones in the fridge and pantry so you use the older food first.
- Freeze before it spoils. Bread, cooked rice, ripe bananas, meat and leftovers all freeze well.
- Know the dates. Except for infant formula, “best if used by” dates are about quality, not safety. Use your senses, and when in doubt about safety, throw it out.
- Keep a “use it up” night each week for leftovers and odds and ends.
Shop smarter in the store
- Use the store’s app or loyalty program for digital coupons and member prices, but only clip coupons for things already on your list.
- Look up and down. The priciest items are often at eye level.
- Check your receipt. Sale prices don’t always ring up correctly. Many stores fix mistakes on the spot.
- Try a cash budget. Taking a set amount of cash to the store makes it easy to stop at your limit.
Food help you may qualify for
- SNAP puts money for groceries on an EBT card each month. Eligibility depends on household size, income and expenses, and many working families qualify. Apply through your state.
- WIC provides healthy foods, nutrition support and referrals for pregnant and postpartum women, infants and children under 5.
- School meals. Children may get free or reduced-price breakfast and lunch at school. Apply through your child’s school or district.
- Food banks and pantries. Feeding America’s network can point you to a food pantry nearby, and 211 can find other local help.
How DreamFi can help
- Keep a cash grocery budget by withdrawing at 50,000+ surcharge-free Allpoint ATMs with your DreamFi Visa® debit card.3
- Checking with no minimum balance, with banking services by FinWise Bank, Member FDIC.1
- See what you have left for the week by checking your available balance in the DreamFi app.
Sources
- USDA: Food loss and waste FAQs
- USDA MyPlate: Healthy eating on a budget
- USDA Food Safety and Inspection Service: Food product dating
- USDA: SNAP eligibility
- USDA: WIC
- USDA: Applying for free and reduced-price school meals
- Feeding America: Find your local food bank
Common questions
What is the fastest way to lower my grocery bill?
Shop with a list built around what’s on sale and what you already have, compare unit prices, and switch to store brands. Using up what you buy, instead of throwing food away, often saves as much as any coupon.
What is a unit price on a shelf tag?
It’s the cost per ounce, pound or item, usually printed in smaller type on the shelf tag. It lets you compare different sizes and brands fairly. The package with the lowest unit price is the better deal, as long as you’ll use it all.
Are frozen vegetables as healthy as fresh?
Frozen and canned fruits and vegetables count toward a healthy diet and keep much longer, so less goes to waste. Choose options without added sugar or sauces, and low-sodium canned vegetables when you can.
Can I get SNAP if I have a job?
Yes, many working households qualify. Eligibility depends on your household size, income and certain expenses, not on whether you work. Apply through your state’s SNAP office or website.
Is it really cheaper to buy in bulk?
Only if the unit price is lower and you’ll use everything before it goes bad. Bulk is a good deal for things that keep, like rice, dried beans, oats, toilet paper and soap, and often a bad one for perishables.
What do “best if used by” dates mean?
For most foods, they’re about quality, not safety. Except for infant formula, food is often still safe to eat after the date if it was stored properly. If food looks, smells or feels off, or you’re unsure, throw it out.
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