10 Strategies for Managing Your Food Budget in Tough Economic Times

As prices continue to rise, it can be hard to keep up with your grocery bill. With food prices climbing and the cost of living on the rise, it’s important to find ways to save money on groceries.

There is clear evidence that as the prices of food go up, so too does the damage to our nation’s health. Weight loss is hugely impacted when we are unable to purchase healthy foods that support that journey.

More and more people are finding it tougher to afford what people consider “healthy foods”, with the common perception being that of fresh fruit and vegetables. There are, though, plenty of ways to eat healthier, nutritious meals that don’t require this idea of “fresh” food.

Sadly though, we cannot get anyone that the figures are looking bad for the cost of food and its impact, as can be seen by this article from the Office of National Statistics in Dec 2022.

“The most vulnerable appear to be the hardest hit, with 61% of those in the most deprived areas buying less food compared with last year, as opposed to 44% in the least deprived areas, according to our Public opinions and social trends data.

Who am I?

My name is David Breaker; I am a Weight Loss Coach that is passionate about supporting others to achieve their own weight loss journey.

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Ten years ago, I was a very different man.

I was overweight, unemployed, and not living the life I deserved.

Luckily, I got a blunt wake-up call from my GP, who warned me I needed to change my life or I would be dead within five years. This led me to lose 18 stone and live the life I deserve.

Here are 10 ways to help you lower your grocery bill and make the most of your budget.

  1. Shop smarter. Shop around to find the best deals on the items you need. Compare prices online, check out store flyers, and use coupons to maximize your savings. A great website to use is Trolley. A free site to use that lets you compare everyday items between all the major supermarkets.
  2. Buy in bulk. Buying items in bulk can help you save money in the long run. You may be able to get a better price per unit when you buy bigger quantities. This is not always the case with items that have a short expiring date, so be careful what you choose to buy in bulk. If they are non-perishable, then generally, they will cheaper but don’t always assume. Double-check the costs before you commit.
  3. Buy generic. Generic brands often offer the same quality as their name-brand counterparts at a fraction of the cost. You are often just paying for packaging or the name. A can of chopped tomatoes is a can of chopped tomatoes.
  4. Meal plan. Planning your meals ahead of time will help you buy only what you need, reducing the amount of food that gets wasted. By planning meals, you can plan your shops to spread the costs by buying the ingredients you need for multiple meals. Why not check out my other blog regarding Meal Planning?
  5. Buy seasonal produce. Buying fruits and vegetables when they are in season helps keep costs down. You will often be paid for transport costs as out-of-season fruit and vegetables need to be imported. The British Dietetic Association website has a great list of seasonal fruit and vegetables here.
  6. Shop at the farmer’s market. Shopping at the farmer’s market is a great way to buy locally grown produce at a lower price than what you would pay in the store. Several studies have shown that fresh produce grown and sold by local farmers is actually cheaper than those at stores! You also support the local economy rather than supporting the bigger supermarkets.
  7. Buy frozen. Frozen items are often cheaper than their fresh counterparts, and they last longer. Generally, frozen foods retain their vitamins and minerals.  In some cases, frozen foods have more vitamins and minerals compared to fresh because fresh foods lose vitamins and minerals over time while freezing preserves nutrients.
  8. Shop online. Shopping online for groceries can help you save money, as online stores often offer discounts that brick-and-mortar stores don’t. Also, it can be harder for the supermarket to use commonplace tricks they use to manipulate you to spend more.
  9. Use discounts. Look for items that are on sale, use coupons and take advantage of store loyalty programs to get the most bang for your buck. On the other hand, be careful only to use these discounts to buy things you would normally buy; otherwise, you will only spend more which is the aim of these discounts.
  10. Cut back on Ultra Processed Foods. Reducing the amount of ultra-processed foods you buy can help you save money. Try to eat out less and make your meals at home, using fresh or natural ingredients. Often these UPFs are much more expensive compared to a home-cooked meal as you are often paying for convenience.


Saving money on groceries doesn’t have to be hard. With a little bit of planning and some smart shopping strategies, you can make the most of your budget and lower your grocery bill. Give these tips a try and see how much you can save.

Please remember that you are not alone on this journey. Millions worldwide struggle with this, and asking for help is ok.

I know I would never have been able to achieve my weight loss journey without support, so reach out to friends, family and those around you.

If you need any further support from me, please don’t hesitate to reach out and book a Consultation.


Your Weight Loss Coach

David Smiling

David Breaker
David Breaker
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