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For our family of 6, our monthly grocery budget is one of the largest budget areas that we can influence. My wife and I have put a good deal of effort into thinking about how to eat healthy while living frugally, which isn’t always easy. Feeding a crew this size on a budget means we have to be intentional, not just about what we eat, but how we shop, cook, and plan ahead. Over the years, we’ve figured out that small tweaks and smart habits can add up to serious savings—and the best part is, none of these changes have made us feel deprived.
For us, the goal has never been to chase the absolute rock-bottom cost or eat the cheapest possible food. Our family meals are an important part of our day, and we care about serving food that’s reasonably healthy, filling, and enjoyable. What we’ve learned is that being frugal with food doesn’t mean living on ramen and peanut butter sandwiches—it’s about being thoughtful and creative with the resources you have. I’m happy to share some of our favorite frugal meal planning strategies, many of which we’ve honed through plenty of trial and error.
1. Shop your pantry first
Before you sit down to plan your meals, take a good look at what’s already in your kitchen. Check the pantry, fridge, and freezer and make a list of items that need to be used up soon. That half-bag of rice, a can of black beans, or some frozen veggies might not seem like much, but when you start building meals around them, you reduce waste and save money. Plus, it turns meal planning into a creative challenge—what can you whip up without buying anything new? If you make this a regular habit, you’ll also avoid buying duplicates of things you already have (we’ve all accidentally bought yet another jar of peanut butter).
2. Embrace the power of the humble bean
Beans have been a frugal household staple for generations—and for good reason. They’re incredibly cheap, loaded with nutrients, and can bulk up just about any meal. You can throw them into soups, stews, pasta dishes, salads, or even use them to make bean burgers or dips like hummus. Buying dry beans in bulk will stretch your dollars even further, and soaking and cooking them at home is simpler than most people think. With a bit of seasoning, beans transform into something hearty and flavorful, proving that great meals don’t need expensive ingredients.
3. Plan for “stretch meals”
Think of stretch meals as meal planning with built-in leftovers. For example, roast a big batch of veggies and use them for tacos, salads, and grain bowls throughout the week. Cook a whole chicken, and you’ve got meat for sandwiches, soups, and casseroles. This approach saves time and ensures nothing goes to waste. Stretch meals are also perfect for busy weeks when you don’t have time to cook from scratch every night. With a little creative thinking, last night’s dinner can become the base for tonight’s entirely different meal.
4. Buy seasonal (and local when you can)
Seasonal produce isn’t just cheaper—it’s also fresher and tastes better. When farmers have an abundance of zucchini or apples, prices drop, and that’s the perfect time to stock up. Local farmers’ markets are also goldmines for deals, especially if you show up near closing time when vendors are more likely to discount what they have left. If you have freezer space, you can even buy in bulk when something’s in season and freeze it for later. Seasonal eating naturally adds variety to your meals, too, keeping you from getting bored with the same ingredients week after week.
5. Master the art of soup and casserole cooking
Soup and casseroles are the ultimate budget-friendly meals. They’re great for using up leftovers and odds and ends—a handful of spinach, some leftover rice, or that lonely carrot in the crisper. You can make huge batches, freeze portions for later, and stretch expensive ingredients (like meat) by mixing them with cheaper fillers (like beans, pasta, or potatoes). The beauty of soup and casseroles is they’re incredibly forgiving. Don’t have exactly what the recipe calls for? Substitute with whatever you’ve got, and chances are it’ll still turn out delicious.
6. Limit your trips to the store
Every trip to the store is an opportunity to spend more than you planned. Those “just need one thing” runs often turn into a cart full of impulse buys. Instead, aim to grocery shop once a week—or even less if you can manage—and go in with a detailed list. Planning ahead and sticking to a routine reduces temptation and helps you keep better control of your food budget. If you have a hard time avoiding extra purchases, you could even consider ordering online for curbside pickup. That way, you only buy exactly what you need, with no wandering through snack aisles.
7. Get cozy with your freezer
Your freezer is a powerful tool for saving money if you use it strategically. When you find meat, bread, or cheese on sale, buy extra and freeze it. If you make a big batch of soup or chili, freeze half for an easy future dinner. Even fresh produce can be frozen—just blanch vegetables like broccoli or green beans before tossing them in freezer bags. A well-stocked freezer means fewer emergency takeout nights because you’ll always have something ready to go. Plus, it’s comforting to know there’s backup food on hand when money is tight.
8. Go meatless a few nights a week
Meat is one of the priciest items in any meal plan, so cutting back can save a surprising amount of money. Going meatless doesn’t mean you have to eat boring salads every night—there are tons of hearty, flavorful vegetarian meals out there. Think bean chili, veggie stir-fries, pasta primavera, or hearty lentil soups. Even just replacing half the meat in a recipe with beans or grains can lower costs while keeping meals filling. If you’re new to meatless cooking, start small with one or two nights a week and build from there.
9. Shop smarter—know your stores
Not every grocery store offers the same prices, and learning where to get the best deals can seriously cut your costs. Discount chains like Aldi are famous for their low prices, while ethnic markets often have amazing deals on spices, rice, produce, and specialty ingredients. Warehouse clubs can also be helpful if you have a big family or the space to store bulk purchases. Keep an eye on sales flyers too—sometimes your regular grocery store will surprise you with unbeatable weekly deals that are worth stocking up on.
10. Use a price book (or an app)
This one’s for my fellow data nerds, but even if spreadsheets aren’t your thing, keeping track of prices is a game changer. A price book (a simple notebook, spreadsheet, or even a note on your phone) lets you track what you pay for your go-to items at different stores. Over time, you’ll learn which store consistently offers the best price on things like chicken, eggs, or pasta. Knowing what’s a real deal (versus a fake sale) makes you a smarter shopper. If you prefer tech, there are apps that can do this for you by scanning your receipts and tracking prices automatically.
With these strategies working together, meal planning becomes less about dreading the grocery bill and more about enjoying the challenge of creating great meals for less. It’s not about deprivation—it’s about getting creative, being resourceful, and finding satisfaction in knowing you’re making every dollar count.
