Information provided by the USDA
Plan
- Plan meals and snacks for the week according to an established budget.
- Find quick and easy recipes online.
- Include meals that will “stretch” expensive food items (stews, casseroles, stir-fried dishes).
- Make a grocery list.
- Check for sales and coupons in the local paper or online, and consider discount stores.
- Ask about a loyalty card at your grocery store.
Purchase
- Buy groceries when you are not hungry, and when you are not too rushed.
- Stick to the grocery list, and stay out of the aisles that don’t contain items on your list.
- Buy store brands, if cheaper.
- Find and compare unit prices listed on shelves to get the best price.
- Purchase some items in bulk or as family packs, which usually cost less.
- Choose fresh fruits and vegetables in season; buy canned vegetables with less salt.
- Pre-cut fruits and vegetables, individual cups of yogurt, and instant rice and hot cereal are convenient, but usually cost more than those that require a bit more prep time.
Good low-cost items available all year include:
- Protein — beans (garbanzo, black, cannellini)
- Vegetables — carrots, greens, potatoes
- Fruit — apples, bananas
Prepare
- Some meal items can be prepared in advance; pre-cook on days when you have time.
- Double or triple up on recipes, and freeze meal-sized containers of soups and casseroles; or divide into individual portions.
- Try a few meatless meals by substituting with beans and peas, or try “no-cook” meals, like salads.
- Incorporate leftovers into a subsequent meal.
- Be creative with a fruit or vegetable and use it in different ways during the week.
For more information, additional tips, and recipes, visit myplate.gov.
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