Grocery shopping and meal prep go hand-in-hand. Knowing how to grocery shop for one and save on groceries can make a big difference on your bank account and incentivize better habits. We’ll cover tips on shopping as well as the type of products to buy so you can save money while eating deliciously.
Discounts, Sales, & Coupons
Coupon clipping is an old method of saving money on grocery shopping but there are new ways to do it. Most grocery stores offer coupons online through their website or app. Do a bit of grocery shopping online before you even start your list to see what coupons are available at which store. Save the links or take a screenshot on your phone to avoid having to look them up again later. Another great option is the flyers at the entrance to the store often feature great coupons on seasonal items.
Many grocery stores also offer a membership that is free and provides a discount on different products. This is a fantastic way to save a few bucks every trip without having to do anything more than scan your keychain membership card.
Use Cash-Back or Grocery Savings App
Ibotta, Fetch Rewards, and Rakuten offer rebates and cash back on some products. It’s an extra step but if you do it as you put the groceries away it can be a great way to make a few bucks back.
Limit Meat Purchases
Meat tends to be the center of our meals, partially because it is the most expensive. If you can find ways to replace meat in your meals or use a cheaper cut you can save significantly. Try switching to ground turkey to save a little or switch to beans or eggs instead of red meat. Buying less butchered meats can also save money.
Avoid Pre-Packaged or Convenience Foods
Pre-packaged foods are quick and convenient but they cost a premium. The more work you do yourself the cheaper it’ll be to buy. Pre-assembled meals or snacks are also the most popular options across the board so the demand increases the cost. Stick to simple snacks that either require no preparation or preparation you’re comfortable with. Nuts, peanut butter, sandwiches, crackers, fruits, and veggies all make for great snacks.
Shop at Different Grocery Stores
Different stores offer different discounts or specialize in different products. Sometimes it comes down to the partnerships they have negotiated as well. This means with a little extra effort and a bit more planning ahead of time, you can save a bit by breaking up your grocery shopping across stores. This is common to do with going to bulk stores for shelf stable products while buying more perishable goods at a traditional grocer. Discount grocery stores can also be a great way to get more for less. Just be sure to check volume pricing.
Grocery Shop for One
Buying in bulk is an age-old method of saving money on groceries but if you’re only feeding a single person this week, don’t buy food in bulk unless it’s shelf stable. Rice, canned beans, and more can be find to buy in bulk but ultimately buy what you know you’ll use. In terms of saving money, it’s easier to come back to the store and buy more than it is to throw food out and lose the money entirely. Buy what you need.
Buy foods that have a variety of uses. Pivoting during the week to suit your tastes that day is a realistic way of thinking about your eating habits. Buy foods that will be flexible with you. If you want a specific meal or a specific ingredient buy what you need the day you’re going to use it. It’s too easy to get side tracked by life and never find the time to cook it and now expensive ingredients are going to waste.
Buy Shelf Stable Foods
When meal prepping for one you have to recognize that many foods will not be eaten in time by a single person. Make sure your shelf stable foods are set and well stocked. A good variety of canned veggies, frozen fruits and veggies, frozen meat, rice and more are great ways to keep food in the house without nearly as much pressure to cook them. Remember, this food still goes bad and you need to label when things are opened or frozen. Also follow the rules for storing the particular food.
Grocery Shopping for One Recommendations
These low cost, nutritional, and delicious groceries are a great foundation to a grocery trip.
1. Rice, Pasta, Potatoes
A versatile base for many dishes like stir-fries, soups, casseroles, or as a side.
How to Buy: Buy in bulk.
2. Canned Beans
Perfect quick meals or as a side to a meal. There is a huge variety of canned beans and having a few different options on hand is a good idea.
How to Buy: Don’t overdo it but have 2-3 cans on hand at any given time and just replace as you use them.
3. Oats
Perfect for breakfast, lunch or dinner. Make oatmeal, bake with them, or make savory dishes like oatmeal risotto. Oats act as a base for flavors to be layered on top of.
How to buy: buy in bulk but probably less so than rice or pasta. A little bit of oats goes a long way.
4. Eggs
Eggs are one of the most versatile, delicious, and nutritious foods you can buy.
How to buy: don’t complicate it, buy the dozen.
5. Frozen Vegetables
Frozen veggies last a long time and maintain nutritional value.
How to buy: buy what you know you’ll use. Stick to veggies you like and be sure to use veggies as you buy them. Try to plan meals before buying.
6. Carrots, Cabbage, Onions
Frozen veggies are great but sometimes you need fresh veggies and carrots, cabbage and onions will last a little longer and are incredibly versatile.
How to buy: buy them in the rawest form you can and you’ll save money and they’ll last longer. You can buy pre cut if you want but the convenience will cost you.
7. Peanut Butter
High in protein, delicious, and easy to make a snack out of. Works on a sandwich or as a dip for other foods.
How to buy: avoid peanut butter that lists too many ingredients. Natural peanut butter should only list peanuts. Additional salt or sugar is unhealthy.
8. Canned Tuna or Other Canned Fish
High in protein and lasts a long time. Canned fish is also a nice change of flavors from chicken or beef and is a convenient snack with crackers.
How to buy: Look for containers with the MSC or dolphin safe label. These are sustainably sourced fish. Also look for tuna that is packed in water or olive oil for a healthier option.
9. Whole Chicken
Not the most convenient but if you know how to use all of the parts you can get a lot of value for only a little more money. Besides the breasts there are the legs and wings as well as the carcass can be used to make a delicious and healthier broth for soups.
How to buy: Speak to the butcher if your store has one available. Keep an eye out for the labels: natural, organic, free-range, cage-free, hormone-free. A lot goes into raising chickens but the fewer chemicals the better.