Just two years ago, my family of four spent roughly $150 at the grocery store and another $70 on a meal delivery service each week. Today, that weekly cost has ballooned to at least $200 for groceries and nearly $125 for the meal delivery service.
It could be that our boys, now 3 and 5, are eating more and we’ve had to adjust our meal kit’s serving size. My husband and I are also on a fitness kick, which translates into eating more to fuel our workouts. But I still can’t wrap my head around the fact that the cost of feeding my family has increased by 33% in just two years.
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And it’s not just us. The cost of groceries soared 11.4% higher in 2022 compared to the year before, according to the U.S. Department of Agriculture (USDA). Historically, food inflation hovers around 2% annually. So, you're not imagining it if this recent increase feels much sharper than usual.
How can families save money on groceries while still eating healthfully? It takes some prep, but there are a few ways to curb spending on these necessities.
How much do families spend on groceries each week?
Your family’s grocery budget will depend on family size, your children's ages, and whether your food spending classifies as low-cost, moderate, or liberal.
According to data from the USDA, a family of three (two adults, one child) who spends moderately will pay around $215.16 per week, or $903.67 per month, on groceries. (Each subsequent child adds about another $55 to the weekly total.)
How to save money on groceries
If you’re like me and your family’s grocery bill is markedly higher than the national average, you may be looking for ways to save. Read on for expert tips on how to save on groceries.
1. Meal plan
You’ve probably heard this one before, but it bears repeating: Meal planning will save you money. Not only will it help you combine ingredients in your weekly grocery haul and avoid food waste, but it will also help you avoid the temptation to order in when you’re exhausted during your baby’s sleep regressions.
In fact, a recent study from The Journal of the Academy of Nutrition and Dietetics found that those who meal planned were 70% more likely to cook and eat at home.
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“Go to the grocery store with a shopping list,” says Shoba Balaji MS, RDN, LDN, of Greenlyfe Nutrition in Ponte Vedra, Florida. "It helps to avoid impulsive shopping that you will regret later."
She also suggests buying in bulk, especially non-perishable items like beans, lentils, and rice: “Make a big batch and freeze it, or store it in the fridge in smaller-sized containers that you can take out as needed.”
2. Choose generic
Switching over from name brand to generic is one of the easiest ways to take a bite out of your grocery budget. You’ll save an average of 25% if you buy generic versus name-brand, according to Consumer Reports.
3. Shop seasonally
It can feel hard to feed your family healthfully when you need to cut costs – especially when it comes to fruits and veggies. That’s where shopping seasonally comes in. Balaji calls this being a “smart produce shopper.”
“Use seasonal and local produce,” she says. “They will be fresher, tastier, and cheaper than out-of-season produce.” And if fresh produce still isn’t in your budget? Buy frozen or canned versions without added salt or sweeteners, she advises.
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4. Use government programs
Another way to save money on groceries? Sign up for the Special Supplemental Nutrition Program for Women, Infants, and Children (WIC) if you qualify. A recent USDA study found that just over half of those eligible for this federal benefit actually utilized it. Victoria Grace Redig, a mom of two in Jacksonville, Florida, takes advantage of WIC and sees a big impact on her spending.
“I’m blessed to get lots of produce, cereals, juice, milk, eggs, and yogurt through that program,” she says.
5. Sign up for loyalty programs
If you tend to frequent the same grocery store, then loyalty programs could also cut your food bill. Giant, Kroger, Sprouts, Stop & Shop, and Target all have solid rewards programs. Many brands also have apps with digital coupons, further streamlining the savings process. (Plus, who has time to actually cut out coupons?)
Personally, I prefer the perks of Walmart+ for grocery shopping. While you do pay an annual membership fee, members get 10 cents off each gallon of gas, plus free delivery on orders over $35. Getting my groceries delivered has cut way back on impulse purchases, which in turn, lowers our family grocery bill.
You can also use these loyalty programs to plan ahead based on sales at your local grocery store.
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“I get on the Winn Dixie or Publix app and see what’s going on a buy one, get one free deal and then plan meals based off of that,” Redig says. “[It’s] double bang for your buck!”
The bottom line
There’s no doubt about it: Buying food for your family has gotten more expensive, especially in the last few years.
But you can combat those rising costs with savings strategies like buying generic products, eating seasonal produce, meal planning, and even utilizing government programs if you qualify. Feeding your family healthfully doesn’t have to be expensive or unattainable.
