When you use certain shopping tricks, you will find that eating healthy truly does save money.
Not only are you improving your health, but also meeting your budget, living within your means, and having more money for the fun stuff.
First, let’s take a look at the alternative to cooking at home…dining out.
Cost of Dining Out is Increasing
According to recent research, surveys, and studies, monthly spending at restaurants has increased linearly since the 1990’s.
The amount spent per month at restaurants has now surpassed the amount spent per month on groceries.
People are dining out more often and spending more money on meals outside the home.
The average price for a single restaurant meal, once you factor in the food, drinks, and tip, is roughly $30 per person.
Cost of Dining Out Based on Family Size and Frequency
How many times do you dine out each day?
How many in your family are feeding?
Find your spot on the table below to see how much you’re really paying for meals out.
|Money Spent per Week on Dining Out (Based on number of people and number of meals)|
|Number of Meals Out per Day|
|Number of People Dining Out||Only One Meal Out||Two Meals Out||Three Meals Out|
It adds up quickly.
Now you know how much you’re spending, but where does that money come from?
Overspending on dining out detracts from fun activities, vacations, savings, and retirement.
Hmm…retirement versus unhealthy meal at a restaurant…should be a no-brainer.
Cost of Groceries
Now let’s switch thoughts and look at the costs of groceries.
Even as grocery prices increase with inflation, the value of groceries you receive for your money remains high.
Since you don’t waste money on someone else preparing, cooking and serving you food, you save quite a bit of money on groceries and doing the prep and clean-up yourself.
According to the United States Department of Agriculture (USDA), feeding a family of four costs between $150 and $300 per week, depending on food prices throughout the nation. Compare that to the $480 per week from dining out and the difference is huge – almost $4,000 per year saved by eating at home.
Give yourself a raise…cook at home.
9 Best Paleo Shopping Tricks
Now that I (hopefully) convinced you to shop at the grocery store and cook your meals at home, let’s talk about how you can save money at the grocery store using these shopping tricks.
These 9 best Paleo shopping tricks have worked very well for me over the years.
I’m able to shop and feed my family of three for $150 per week, which is right within the range stated above by the USDA.
1. Develop a Budget
Developing your budget is the first, most important step to saving money.
While it’s not directly related to shopping tricks at the grocery store, knowing how much you can afford directly determines how much you can spend.
It’s OK if you’re not sure how to start. I created this monthly Budget Worksheet that can be yours for only $1 and it can, very quickly, illustrate where you’re spending your money.
This Budget Worksheet provides an initial analysis of where your money is going. Most importantly, it offers a quick-start to developing your present budget so you can start saving money immediately.
Once you download this Budget Worksheet, it’s yours to keep, adjust, and modify until it becomes something you can use every month.
List all Income
Start by listing all your sources of income. Make sure to list your after-tax income since this is the money available for your expenses.
List all Expenses
Next, create a list of all your expenses. This includes regular, once a month expenses – like housing, food, utilities, transportation, and savings – but this also includes non-regular items like clothing, medical, recreation, and emergencies.
Combine it Together
Lastly, arrange your expenses so you pay the most important expenses first down to the least important expenses. There’s no right or wrong way to do this. In fact, depending on your ranking of most important expenses down to least important expenses, every budget can look quite different.
Ideally, the income should equal the expenses, but this is not an ideal world. It takes some adjustments to make the budget work out correctly. Unless you have money growing on trees, you will have to adjust the expense amount until the income pays for all expenses.
Generally, your budget for food expenses should be somewhere in the range of 12-15% of your income, which is calculated on my Budget Worksheet. Once you settle on a food budget, you then determine the balance between cooking meals at home and dining out.
2. Shop the Sales
The next best trick among the shopping tricks is to shop the sales and plan your weekly meals using the items on sale.
Select a protein first, since that’s usually the most expensive ingredient.
Then, select the vegetables that pair well with your selected proteins, focusing on sale items first.
Finally, look for great sales on items you can stock up on. Sometimes they have buy one, get one free sales. You may only need one item this week, but you could stock up on it for later and cash in on the savings.
No matter what is advertised, always compare unit prices before purchasing your food items.
Sometimes grocery stores advertise a sale, but when you get to the store, you find a similar item for less money.
Unfortunately, some sales are only marketing techniques that focus on certain products/brands and might not, truly, be the best deal out there.
3. Buy Local
Next on the list of shopping tricks is to buy local.
Developing relationships with local farms, local markets, and local businesses creates more opportunities for discounts, free offers, and better selection.
Plus, when you buy local, you don’t pay the extra cost to have the food transported long distances from the source to your local store. The shorter travel ensures the produce stays fresh and contains more nutrients.
Check out Local Harvest for local Farmer’s Market listings near you. Farmer’s Markets are great family outings and most of them sell homemade food/meals you can enjoy while you’re there.
Go early and get the pick of the crop.
Local Harvest also shows listings for Community Supported Agriculture (CSA) Programs near you. This program is usually offered 4 times a year – per season. The general concept is that you pre-pay for the farm’s seasonal, fresh produce for that season. You pick up your share of produce either weekly or bi-weekly at the farm itself or various pick-up locations.
I highly recommend joining a CSA program.
It ensures you eat nutrient-dense, local, and fresh produce every week. It also adds variety to your typical produce selections.
4. Optimize Organic Selections
Truly optimizing your organic produce selection is one of the best shopping tricks and will save you a great deal of money.
But, how do you decide what should be organic and what shouldn’t?
The list below shows the “Dirty” and “Clean” foods based on the amount of pesticides used while growing. It might be handy to keep this list with you – either in your wallet or on your phone – so you can refer to it while shopping.
|Dirty Fifteen||Clean Fifteen|
|Sweet Bell Peppers||Onions|
|Collard Greens||Peas (although not Paleo)|
If you don’t have this list with you, I recommend buying organic if the skin is fragile or if you plan on eating the skin. Otherwise, don’t bother spending the extra money on the organic alternative.
5. Buy Frozen
Once you optimize your Organic vs. Non-Organic selection, then optimize your Fresh vs. Frozen, which is next shopping trick.
Fruits and vegetables lose essential nutrients immediately after they are picked.
As the produce travels from the farm, to the grocery store, to your house, and finally ends up on your plate, the produce can lose up to 45% of its essential nutrients.
Frozen fruits and vegetables are flash-frozen immediately after being harvested. This holds the essential nutrients in place until you cook them.
Frozen produce is also available year-round, and in most cases, costs less than its fresh counterparts.
Buying fresh produce from a Farmer’s Market or a CSA Program is the best option. However, if this is not available or the produce you need is not in season, frozen produce is an excellent option.
6. Buy in Bulk
Purchasing foods in bulk from wholesale warehouses saves on average 30-70% depending on the food items.
Become a member of a wholesale warehouse, like Costco or Sam’s.
Storing this food after you buy it might be the limiting factor. Having the proper storage for all the food is a must.
Buying in bulk may not work well if you don’t have the proper storage, but it is a great way to save money and a great shopping trick.
7. Buy Seasonally
By shopping the sales and attending local Farmer’s Markets, you’re probably already buying seasonally, but pay attention to your grocery store selections.
Many out-of-season fruits and vegetables are available at your grocery stores. BUT…you will pay more for them due to the longer shipping distances.
8. Optimize Protein Selection
Protein is often the most expensive ingredient in a meal.
In this shopping trick, optimizing the protein can lower the cost per meal dramatically as well as your overall grocery bill.
Focus on sale items first. If you find a great deal on a premium cut of meat, perfect! Otherwise choose larger cuts of meat, which will save money, but may mean additional prep time at home.
Try adding organ meats into your weekly meal plan. Organ meats are less expensive and provide the most nutritional value per serving compared to all other protein sources.
9. Plan Smart Meals
The last of the shopping tricks, involves choosing the right meals for you and your family.
If you’re trying to save money, you’re not going to eat filet mignon every night.
Certainly, eating lettuce for dinner might be cheap, but it won’t fill you up.
By combining all the other 8 shopping tricks, you can plan and create meals that cost less per person, are nutritious and filling, while also being local and seasonal.
I created a post of 10 Affordable Paleo Meals – $10 or Less for a Family of Four that will give you a head-start in planning smart meals.
You’ll be amazed at what 10 bucks can do when you shop local and cook your meals at home.
Find What Works For You
Finally, find what works for you and your family. Everyone has different access to local foods and markets, different budgets, and different desires.
Find your groove and stick with it.
Only when you develop a routine that works for you will this Paleo lifestyle is created, maintained, and affordable.
How Do You Save Money?
Do you have certain brands you like that are traditionally cheaper than others?
Do you shop online from places like Thrive Market or Amazon for certain Paleo ingredients?
What other shopping tricks can you share with the group?
Comment below to join in the conversation.