Shopping for groceries as a single person can feel overwhelming. "How can I possibly eat healthy on a limited budget?" you may wonder. It can be done with some planning! This comprehensive 2500+ word guide will provide insider tips to make grocery shopping easy, affordable, and efficient. Soon you‘ll be a pro at stocking up on nutritious foods that fit your budget and lifestyle.
Start With a Weekly Meal Plan
Planning ahead is the number one strategy to grocery shop successfully for one. Take 20 minutes each week to brainstorm what recipes you want to eat over the next seven days. Having just a few go-to meals in mind makes shopping targeted instead of haphazard.
Focus on simple recipes that allow you to repurpose ingredients in different ways. For example, buy chicken breasts for one night‘s stir-fry, use the leftovers in a salad the next day, and add any remaining chicken to pasta. Foods like eggs, rice, veggies, beans, and tortillas can also be reused creatively across multiple meals.
Once you‘ve decided on recipes, make your grocery list accordingly. Only buy what you need for those meals over the coming week. This prevents overspending on items that sounded good in the moment but end up languishing in your fridge.
Benefits of Meal Planning
Meal planning has been shown to save grocery shoppers big. A study from New York University found that participants who planned meals in advance slashed their grocery spending by $85 a month or approximately $1000 a year! Along with financial savings, meal planning also reduces stress about what to cook each night after a long day. You‘ll have healthy ingredients ready to turn into simple weeknight dinners.
Use a Grocery List
With your meal plan complete, compile a grocery list organized by category – produce, proteins, canned goods, etc. Format your list according to how your grocery store is laid out to optimize your shopping route.
Stick closely to your list without deviating to resist the temptation of impulse purchases. Those little extras can quickly blow your budget. Shopping with a plan means you get only what you need for the week ahead.
List Organization Tips
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Group items by type – fruits, vegetables, deli, freezer.
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Note quantities needed for recipes.
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Mark staples you‘re out of like olive oil and eggs.
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Keep running tallies for costs as you build list.
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Organize by aisle location in the store.
Time Your Shopping Trips
One easy way to save money at the grocery store? Stop by on the right day and time. Ask the manager at your local market when they restock shelves and put out new sales. Stores typically run specials midweek, so Wednesdays and Thursdays are smart days to shop.
Morning is often best as stores restock overnight meaning the freshest picks like produce, meat, and dairy are on the shelves first thing. Bonus tip – stores often mark down meat and baked goods in the evenings to avoid spoilage, so an after work shopping trip can score serious savings on those items.
The Cheapest Grocery Shopping Times
| Day | Best Time | Savings |
|---|---|---|
| Wednesday | Morning | New midweek sales |
| Thursday | Morning | Additional markdowns |
| Friday | Evening | Meat and bread markdowns |
Buy Store Brands
If you want to penny pinch on basic pantry items, opt for the store‘s own brand over national name brands. Think canned tuna, crackers, pasta, condiments, cereals, nuts, spices, coffee, and more.
A Consumer Reports analysis found shopping store brands saves shoppers 25% on average over brand names. Some taste tests even found preferences for the store‘s versions over originals. It pays to go generic! Just check nutrition labels to find options comparable to your favorites.
Shop In Season Produce
Fruits and vegetables naturally fluctuate in cost depending on the time of year. To get the best prices, shop for produce that‘s currently in season.
Here‘s a handy guide to what‘s fresh during different months:
Spring
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April/May: Asparagus, spinach, lettuce, mushrooms, peas, strawberries
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Savings: 30-50% vs. winter
Summer
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June/July: Zucchini, cucumbers, tomatoes, stone fruits, carrots, berries
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Savings: 20-40% vs. spring
Fall
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September/October: Apples, Brussels sprouts, squash, sweet potatoes, grapes
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Savings: 30-40% vs. summer
Winter
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November/December: Citrus fruits, broccoli, potatoes, kale, pears
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Savings: 25-50% vs. fall
Frozen fruits and veggies provide an affordable alternative when items are out of season. Just be sure to check sodium content on frozen products and steer clear of those with excessive amounts or unhealthy additives.
Load Up At Bulk Stores
For shelf-stable items you consume regularly, hit up bulk shopping stores like Costco or Sam’s Club. These warehouse retailers allow you to buy household basics and snacks in large quantities at vastly reduced rates.
Bulk stores offer lower prices because you are agreeing to buy more of that item upfront. This helps them reduce packaging and overhead costs. For a single shopper, focus on bulking up on freezer foods, grains and legumes, shelf-stable sauces, condiments, snacks, supplies, and personal care products. Only buy perishables like produce and meat that you can reasonably use before expiration.
Best Bulk Buys for One
- Canned beans and tuna
- Frozen fruits and vegetables
- Whole grain rice and quinoa
- Nuts and dried fruits
- Cooking oils
- Spices and seasonings
- Coffee and tea
- Paper towels and toilet paper
Buying certain staples in large sizes at bulk stores allows you to maximize your grocery dollars. Make sure to compare per unit or per ounce prices against regular grocery stores to ensure you are actually scoring a deal.
Buy Budget-Friendly Proteins
Protein foods can be budget-busters if you aren’t careful. Skip the steak and opt for cheaper protein options to get plenty of nutrients without draining your wallet.
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Eggs: At about 15 cents per egg, they pack 6 grams of protein for pennies.
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Canned Tuna/Salmon: Look for light options with no salt added for an affordable 20+ grams of protein per can.
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Beans: Canned varieties like chickpeas, black beans, and lentils offer plant-based protein under $1 per serving.
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Greek Yogurt: Choose plain, non-fat options for 15-20 grams of protein per individual container.
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Rotisserie Chicken: Get multiple meals from an already cooked $5 rotisserie chicken from the grocery store deli.
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Tofu: Buy extra firm tofu for a budget vegan protein providing 10 grams per 4 oz serving.
Cook At Home More
Resist the convenient (and expensive) frozen meals or takeout options tempting you in the grocery aisle. Homemade meals cost a fraction of the price, plus you control the ingredients. Make enough for leftovers to reheat or take for packed lunches to further maximize your time and money.
Freeze extra portions in individual containers to grab and reheat for Instant meals later on. Soups, chilis, pasta dishes, stir fries all freeze and reheat beautifully. You’ll cut costs while still enjoying healthy, home cooked food.
Don‘t Waste Food
Throwing away groceries is throwing away money! About 30% of all food is wasted in North American households according to government estimates.
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Freeze breads and baked goods to prevent molding.
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Portion out produce after washing to grab exact portions needed.
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Freeze herbs in oil or butter to use later.
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Chop and freeze any unused bits of vegetables, fruits, or meat.
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Place soon to expire items front and center in the fridge.
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Know which parts of produce last the longest. Carrot tops and beet greens = compost.
With better food prep and storage methods, you can use 100% of your groceries and get the most from your food dollars.
Shop Discount Grocery Stores
Looking for the absolute cheapest prices on basic groceries? Check out Aldi or Lidl for rock bottom prices. These extreme discount grocery chains provide serious savings on everyday food essentials.
A price comparison by Cheapism found Aldi‘s prices were 21% cheaper on average vs. Walmart across a range of items. By shopping discount retailers, you can really make your budget stretch further. You may trade some choice and variety for major savings.
Use Digital Coupons and Cashback Apps
There are so many ways to save using your smartphone! Download apps like Ibotta, Checkout 51, and Coupons.com to unlock grocery deals and earn cash back on select purchases.
Retailer apps will contain even more coupons and promotions. Create a folder to store all your grocery shopping apps for easy access. Link them to your loyalty cards to maximize savings at each transaction.
Set a Weekly Grocery Budget
Budgeting is crucial to control costs as a single shopper. Take a look at current monthly spending and pare down appropriately. Plan to spend $100-$150 per week on groceries including household items. Here are some sample weekly budgets:
Monthly Income: $2000
Grocery Budget: $80/week
Monthly Income: $3000
Grocery Budget: $120/week
Know your limits before entering the store. Having a firm budget cap will deter impulse purchases that can wreck your goals. Stick closely to your list without throwing in extras.
Sample Budget-Friendly Weekly Meal Plan
To give you real life inspiration, here is a sample weekly meal plan with a grocery list timed for optimal savings:
Meal Plan
Sunday: Lentil Soup with Bag Salad
Monday: Veggie Omelet with Toast
Tuesday: Chicken Fajitas with Peppers and Onions
Wednesday: Tuna Salad Sandwich with Carrots
Thursday: Chili over Baked Potatoes
Friday: Cheesy Eggplant Parmesan
Saturday: Leftovers/Takeout
Grocery List
Produce:
- Carrots – $2
- Lettuce – $2
- Onion/peppers – $3
- Bag salad – $3
- Potatoes – $3
- Total: $13
Canned/Dry Goods:
- Lentils – $2
- Tuna – $2
- Tomato sauce – $1
- Beans – $1
- Total: $6
Proteins:
- Eggs – $3
- Chicken – $5
- Ground turkey – $6
- Total: $14
Dairy:
- Shredded cheese – $4
- Greek yogurt – $4
- Total: $8
Bakery:
- Bread – $2
Miscellaneous:
- Seasonings $3
- Oil $2
Grand Total: $48
As you can see, with strategic planning and smart shopping, you can definitely grocery shop on a budget as a single person. Use these tips to save big while always having delicious and nutritious foods ready to enjoy.
