Anyone who’s stepped foot in a grocery store in recent months knows that talks of inflation are not hyperbole.

Food prices in November 2022 were 10.6% higher than in November 2021. And the USDA doesn’t anticipate this trend to stop anytime soon, according to it’s recent Food Price Outlook for 2022 and 2023.

If it seems like certain departments are getting hit harder than others, you’re not wrong. Egg prices in November 2022 reached 49% above November 2021 rates. Yikes. Meanwhile, retail prices for fresh vegetables increased just 0.8%.

Even if you’ve established and followed a financial plan to protect you from these cyclical seasons of economic contraction, filling up your cart can still feel painful these days, which makes sense. After all, part of having a prosperous mindset requires being mindful about your money and your spending habits.

So even when you are in a financial position to snag those pasture-raised eggs for $8.99 a dozen without it causing financial turmoil, it doesn’t mean you necessarily want to hand over the extra cash. Frugality isn’t just for those who struggle to make ends meet. We all benefit from some simple tips and tricks to help keep our grocery bills from going haywire.

It just so happens that our very own SG Mohr meal plans religiously, prepping and feeding healthy meals to her family of four on a budget of just $100-$130 per week (and that’s with 2022 prices!).

We sat down with SG to pick her brain and learn her secrets. Here are the six biggest takeaways from the discussion.

1. Build out and organize your resources

Before you even think about writing your grocery list, you need a solid collection of quality recipes to pull from. SG says to brain dump all of your favorite recipes and then organize them in a way that makes sense to you. This may be by protein, time of day, or category of meal. Sarah Grace prefers to organize her favorite recipes in buckets: salads, soups, bowls, pastas, breakfasts, etc. “This allows me to easily build a balanced meal plan for the week, so it doesn’t feel like we’re eating the same thing over and over again,” she says.

Keep your roundup of favorite recipes in an easily accessible format. This might mean setting up a google doc with links, creating a binder with hard copies, or even using an app like Trello. (And if a traditional recipe box with index cards is more your cup of tea, go for it.)

2. Take inventory as you plan

Before mapping out her meals for the week, SG takes stock of what’s still lingering in her pantry, fridge, and freezer. “Last week I bought a giant tub of pesto for ravioli, and we only got part of the way through it. So, this week, I’m making pesto chicken and zoodles to use up the rest of the tub,” she explains.

Start with what you have and then build your menu around your already-in-stock ingredients. Also, as you select recipes, pay attention to the needed quantities of your ingredients to inform the rest of your menu.

“For example, If I want to make a salad that requires half a cup of cilantro, I’ll then look through my list of recipes for a meal that will use up the rest of the bunch. Anytime I can reduce my food waste is a win.”

Bonus challenge: If you feel like your stockpile has grown too much, challenge yourself to go a whole week cooking just out of your pantry.

3. Bulk up and stretch out your ingredients

Protein is pricey. Sarah Grace bulks up a lot of her entrees with veggies, adding shredded zucchini to her meatloaf and finely minced mushrooms to her burgers and meatballs.

Using a single ingredient for multiple meals is another way to stretch your food items and reduce food waste. “I always challenge myself with those items that make you pause and think, ‘what the heck am I supposed to do with that?’” she says. “I can’t think of the last time I used an entire head of cabbage for a single meal. Instead of using the amount I need and pitching the rest, I’m going to look for new recipes and creative ways to use it elsewhere in my plan for the week.”

A single head of cabbage may be used to create an Asian slaw for lunch, a zesty pickled topping for gourmet burgers, and as a main ingredient in a traditional pork and cabbage sauté.

Another equation in SG’s toolbox:

simple preparations + sauces and spices = affordable variety

“I’m not good at eating the same thing over and over again, so I transform a lot of proteins with sauces.” By keeping the initial preparation relatively bare bones, she punches up the flavor with spices, herbs and bottled sauces. Batching a large quantity of shredded chicken can serve as a base for a broad range of meals with many flavor profiles. “[Chicken] can be used for buffalo power bowls, enchiladas and a pasta dish all in the same week.”

4. Don’t ignore your personal preferences and cravings

Eliminating food waste isn’t just about using your ingredients wisely, it’s also about following through on what you plan to cook.

“I always spend some time thinking about what I want to eat each week. If I’m in the mood for comfort food, that’s the route I’m going,” SG explains.

It may seem wise to plan the most affordable meals possible, but if you don’t crave what you’re planning to cook for dinner, you’re more likely to abandon your plans and opt for carryout instead of what’s sitting in your fridge ready to be consumed. Taking advantage of downtime to prep meals is another strategy to increase your likelihood of following through on your meal plan.

“I food prep every single Sunday. I don’t have time during the week to cook complicated meals (nor do I want to spend a lot of time cooking during the work week). But if most of my ingredients are pre-measured, chopped, and some are even pre-cooked, it’s a lot more likely I’ll follow through on my plans to cook each night.”

5. Eat your vegetables

Vegetables are an essential in any healthy diet and they’re also economical. SG almost always opts for vegetable-forward meals. “It stretches my dollar, but it also means I’m eating food that fuels my body,” she says.

And while coupons tend to be available primarily for processed foods with long shelf lives, SG says savings are possible, especially if you’re loyal to a specific grocery chain. “Kroger will send you coupons based on your spending habits, so while I’m unlikely to find a coupon for discounted cucumbers in the weekly ad, I will receive a coupon for them through their personalized savings program. I’ve never been much of a couponer, but if one falls in my lap, then yeah, I’m gonna use it.”

6. Shop intentionally

Sarah Grace is a recent Costco-convert. “I finally have a pantry that I can fill!” she explains. But she’s careful when wandering the aisles, relying on willpower to ward off impulse buys. “Costco is a lot like Target. You can walk in with two or three items on your list, but if you’re not careful, you’ll leave with $300 worth of food in your cart,” she says.

Making a list and sticking to it is an essential strategy if you plan to actually benefit from Costco savings.

SG’s most frequently purchased Costco items? Condiments, butter (“Kerrygold is where it’s at!”), dried spices and herbs, rice, pasta, and frozen fruit for smoothies. “A giant bag of brown rice at Costco costs $20, but will last me a good six months,” she explains.

Another way Sarah Grace has managed to curb her spending is by shopping online for her weekly Kroger order. “Paying for the annual Boost membership at Kroger is worth it. The annual fee means I’m more likely to use online ordering and it includes free delivery.” Not only does shopping online help her stick to her list and avoid impulse purchases, but it also saves time.

And even for non-couponers, online shopping makes it a lot easier to automatically take advantage of discounts. “Kroger will show if a coupon is available for an item, so I’m finding that I use coupons a lot more than if I were to walk into a physical store. It’s also much easier to compare prices across brands when I can see all of my options in one place.”