You’re on your journey to eating disorder recovery, facing fears around food and body image. You’re ready to expand your food variety, but as you step into the grocery store, the rising prices feel discouraging. While recovery is about nourishment, balance, and flexibility, the added pressure of budgeting can make food decisions even more overwhelming. Whether you're navigating eating disorder recovery, working on intuitive eating, or simply looking for budget-friendly ways to shop, today’s blog provides a few ways to feel more comfortable while shopping.
1. Plan Ahead, But Stay Flexible
Meal planning can be helpful, but sometimes sticking to a list of meals to choose from can feel limiting. Instead of planning every single meal, consider making a loose plan with a few staple ingredients that you can mix and match throughout the week. Think of versatile foods like chicken, tofu, rice, potatoes, beans, yogurt, and frozen vegetables that can be used in multiple meals. Remember, stay flexible! If you find a great deal on different foods, allow yourself to swap ingredients without stress.
2. Check Your Fridge And Pantry
It’s easy to overlook foods tucked away in the back of your pantry or freezer. Before heading out to shop, take a look at what you already have. You may find there are ingredients you’ve forgotten!
Don’t forget about leftovers! Finding creative ways to use leftovers can stretch your budget.
3. Buy In Bulk When It Makes Sense
Staples like meats, grains, and nuts can often be purchased in bulk at a lower cost per unit. However, only buy in bulk if you know you’ll use it before it goes bad! For fresh foods, consider splitting bulk purchases with a friend or freezing extras to extend the shelf life.
4. Embrace Store Brands
Generic or store-brand products are often just as nutritious as name brands but significantly cheaper. Items like canned goods, dairy, grains, and even snacks are great options to buy store-brand and save money.
5. Utilize Frozen and Canned Foods
Frozen fruits and vegetables are just as nutritious as fresh and often more affordable, especially when certain produce is out of season. Canned beans, fish, and vegetables are also cost-effective, convenient, and have a long shelf life. When purchasing perishable foods, purchase them in quantities you’ll use. As previously mentioned, if you purchase extra produce, bread, or other perishable foods, you can freeze them or make creative recipes out of them.
6. Check For Sales and Coupons
Checking grocery store weekly ads for sales can help you compare store prices and receive discounts, but be mindful not to buy foods just because they’re on sale—especially if they’re not foods you actually enjoy. Prioritize deals on staple items you already use.
7. Consider The Most Affordable Grocery Stores Near You
Lower cost grocery stores across the US
Food 4 Less
Grocery Outlet
WinCo Foods
Giant Eagle
Market Basket
Wegman’s
Aldi’s
Costco
BJ’s
Sam’s Club
Trader Joe’s
Plus, consider visiting your local Food Bank
8. Know It’s Okay to Spend More On Foods You Enjoy
While it’s great to save money, it’s also okay to invest in foods that bring you joy or support your recovery. Sometimes pre-made meals or pre-cut produce is just more feasible for a busy week. Prioritizing convenience when needed can help reduce stress and make balanced eating more accessible. The key is finding a balance between affordability and nourishment that works for you.
Final Thoughts
Grocery shopping in recovery is a learning process. Some tips may be more helpful than others, and that’s okay. If budgeting or food decisions feel overwhelming, remind yourself that perfect eating doesn’t exist. By shopping with intention, flexibility, and self-compassion, you can nourish your body while staying within your budget. Recovery isn’t about perfection—it’s about learning to make choices that support both your well-being and your financial needs.
Looking for an eating disorder dietitian covered by insurance? Book an appointment today to receive compassionate care.
References
U.S. News & World Report. (n.d.). These are the cheapest grocery stores. Retrieved from https://money.usnews.com/money/personal-finance/spending/articles/these-are-the-cheapest-grocery-stores
Cleveland Clinic. (n.d.). 10 expert tips for grocery shopping on a budget. Retrieved from https://health.clevelandclinic.org/10-expert-tips-grocery-shopping-budget
CNBC Select. (n.d.). How to save on groceries. Retrieved from https://www.cnbc.com/select/how-to-save-on-groceries/
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