In a recent post Time Magazine stated that the cost of food in your typical grocery store has risen by 25% since pre-pandemic days. But I don’t need to tell you this. If you’re like me, shock waves run through you when you pay $125 and walk away with just 2 grocery bags. And I don’t have kids to feed - it’s two adults.
So what to do?
We have to eat, so we need to find solutions that work for our health and our budget. Here are a few considerations:
Plan your shopping trips. Check your pantry before you order online or go to the store. Check the sales at the store where you shop but just buy the sale items you want.
Look ahead to your upcoming week. How many meals will you eat at home? Which nights will you be cooking from scratch and which nights will you eat leftovers?
Buy quality - don’t go for the $2.99 chicken or hamburger if it contains antibiotics or in the case of beef added growth hormones.
Work toward eating less meat and increasing other protein sources like beans, lentils, nuts, seeds and tofu.
Buy local produce whenever you can. It’s usually less expensive and always fresher since it hasn’t been in a warehouse before traveling across the country, or world.
Snacks are a billion dollar business. While it’s nice to have a snack on occasion, consistently eating real meals will keep you satisfied,and lower your overall food bill.
Keep in mind that between 30-40% of food purchased in the US ends up as waste. That’s not only bad for the environment; it’s bad for your budget.
Buy these healthy, budget friendly foods::
A variety of fresh vegetables, preferably in season. Most vegetables cook up quickly and with a little olive oil and light seasoning will work with just about anything.
Whole grains like brown rice, quinoa, farro, bulghur, etc. (email me for an easy cooking chart)
Lentils - this legume is great in a cold salad or hot soup and is a solid protein source
Beans - kidney, cannelini, black beans, etc, also good protein sources and nice in a cold salad or hot soup
Tofu - another protein source that works in salads and soups
Nuts and seeds - protein and omega 3 sources and great for snacks or garnishes
eggs - though the cost has skyrocketed, for the nutritional value the cost per egg is still good
cheese - buy real cheese, not cheese product or lite cheese
dairy - buy organic to avoid added hormones, or choose plant based milk
Meat, poultry, seafood - if you’re not vegetarian, buy these carefully following the guidelines above and for seafood buy sustainable wild caught. Sometimes it pays to buy in bulk, separate at home and place portions in freezer bags with home made marinade.
Fruits - like vegetables, preferably buy in season and no more than you will eat to avoid spoilage.
Tea and Coffee - always buy on sale
Snacks - buy popcorn kernels and make your own; make juice popsicles; buy baking ingredients and make your own cookies, pudding and bread. You’’ save money and avoid all the chemical additives in store bought or packaged products.
Food should be a pleasurable part of life and when you are able to make quality foods fit into your budget it will make your shopping experience feel more worthwhile and productive.