Reduce Your Grocery Bill With These Healthy Alternatives
Processed food is more expensive!!!
I ran a report in my personal accounting software to see how much we have been paying for groceries across multiple years and the results were very surprising!
Across a ten year period (2015-2024), Robert (my husband) and I spent approximately $9,500 per year on average for all of our food, including restaurants, alcoholic beverages, cafes, and miscellaneous food costs.
But, with a closer look, the data showed a downward trend (albeit bumpy) across that ten-year period — despite inflation, shrinkflation, and enshittification.
So how is that possible?
Let me share this with you in more detail.
When we first met in 2010, we were both overweight and lethargic — we ate processed and packaged foods, lots of carbohydrates, and had heavily-sugared diets.
As busy professionals, we struggled to eat healthy and lose weight because we were “tired” or “too busy” …or whatever the excuse-of-the-day was.
The foods we were buying had preservatives, added sugars, and other additives intentionally engineered to make us want to eat more.
And we did.
We couldn’t figure out why we were so fat and lethargic, felt crappy, and couldn’t get control. …but at least we were aware that there was a problem and started to pay more attention.
So, we started to cut back on certain foods that we knew were bad for us, exercised more, walked together on a regular basis (walking is highly underrated!), and helped each other conquer some of the cravings.
That was just the low hanging fruit.
By the time we were marred in 2012, we had both lost half of the weight that we needed to, but we eventually plateaued.
We cut back on restaurant meals, started doing meal prep on the weekends, and began tracking how we felt the next day to see if we could find patterns.
But we were still stuck.
What the heck?!
In 2020, during the lockdowns, we had a lot more time to read and discovered some great authors that are tackling the problem of Food Science, and processed foods.
We read voraciously.
(Some of those books are listed here)
And that is what led to our break-through discoveries.
We both dropped the rest of the weight, stopped feeling lethargic, and conquered the worst food cravings that sabotage most people who are trying to lose weight and get healthy.
This Substack is a glimpse into our world and how we have taken back control.
So let me get into how to reduce your grocery bills (like we did).
About Grocery Stores
First off, I will suggest that you take a look at another post I wrote a couple weeks ago, about grocery stores.
TL;DR
Only shop the perimeter of the grocery store because all of the processed and packaged crap is in the aisles in the middle. If you stay in the perimeter, that’s where you’ll find all of the dairy, produce, meats, eggs, and other whole foods. Read the labels!
Most Packaged Foods are Engineered or Processed
Most foods with producer packaging that include ingredients labels and Nutrition Facts are at high risk of being engineered and/or processed in a way that will make you want to eat too much.
Commercial food producers are staffed with people who literally get paid to come up with new combinations of food additives to “optimize” commercially produced food products.
They are called Food Scientists.
♥️ Be Kind to Yourself ♥️
There will be good days and there will be hard days.
Don’t beat yourself up if you have had a tough day and find yourself reaching for junk food to get a little dopamine hit.
We are all human.
But, when you are in the dumps and feeling crappy, try not to “pile on” by eating food that will contribute to making you feel crappy tomorrow, too.
Check out these healthy “binge” snack alternatives when you are stressed or down.
Healthy Alternatives to Reduce Your Grocery Bill
These 20 healthy alternatives to packaged and processed foods will help you save money on your grocery bill:
(1) Boxed Mac & Cheese
Skip the powdered Goo in a box!
Healthy alternative: Homemade Pasta + Butter + Real Cheese
Boil noodles, stir in butter, shredded cheese, and a splash of milk
(2) Flavored Instant Oatmeal Packets
Make a week’s worth for pennies.
Healthy alternative: Bulk Rolled Oats + Cinnamon + Fruit
Sweeten with banana, apples, or frozen berries.
(3) Bottled Salad Dressing
No added sugar or gums — just shake in a jar. Tweak to your taste.
Healthy alternative: Olive Oil + Vinegar + Dijon + Garlic
Try other spices, herbs, or infused olive oils for flavor
Or try any of these ideas!
(4) Frozen Chicken Nuggets
What’s better than fast food? Homemade!
Healthy alternative: Baked Chicken Thighs or Homemade Tenders
Buy chicken in bulk, season, bake, and freeze in batches
(5) Microwave Popcorn
Who doesn’t love popcorn?!?
Healthy alternative: Air-Popped Popcorn Kernels + Olive or Coconut Oil (or Butter)
Takes 5 minutes, no weird coatings or fake butter flavor
(6) Sugary Yogurt Cups
Sugar-loaded processed yogurt is really NOT good for you at all.
Healthy alternative: Greek Yogurt + Honey + Fresh Fruit
Add granola or nuts if you want crunch
(7) Store-Bought Granola Bars
When you can’t quit that sweet and nutty snack on a trail hike.
Healthy alternative: Homemade Oat Bars or Energy Bites
Mix oats, nut butter, honey, seeds, and chocolate chips. Freeze and go.
Or try GORP! (good old raisins and peanuts)
(8) Frozen Pancakes/Waffles
You wouldn’t believe how simple pancakes and waffles really are when you make them yourself.
Healthy alternative: Homemade Pancake Batter
Make a double batch on Sunday, freeze, and toast later.
(9) Jarred Pasta Sauce (or Salsa!)
One of the biggest rip-offs of them all!
Healthy alternative: Crushed Tomatoes + Garlic + Olive Oil + Herbs
Simmer 20 min while pasta cooks. No sugar, no thickeners.
(10) Bottled Smoothies
A versatile, filling, and simple meal that you can customize to your preference.
Healthy alternative: DIY Smoothies with Frozen Fruit + Greek Yogurt or Oat Milk
Blend what’s in the fridge. Add spinach or protein if needed.
(11) Instant Rice Packs
If you have a rice cooker, it doesn’t get any easier to make it yourself.
Healthy alternative: Bulk Rice Cooked in Batches
Make a batch, then freeze it in serving-sized food storage containers.
(12) Flavored Coffee Creamer
Did you know that there is no dairy in most coffee creamer products?
Healthy alternative: Half-and-Half + Maple Syrup or Vanilla Extract
Skip the gums, oils, and artificial stuff.
(13) Canned Soups
Leftovers can be the best when remade into a home-cooked soup.
Healthy alternative: One-Pot Soup from Leftover Veggies + Broth
Chop, simmer, and season.
(14) Packaged Muffins
Most mass-produced muffins are loaded with unhealthy cheap oils to make them “moist”.
Healthy alternative: Homemade Banana or Oat Muffins
Use ripe bananas, cinnamon, and other whole ingredients to make a batch that can be frozen for later.
(15) Lunchables
The cost of these ingredients when compared to the price you pay is highway robbery!
Healthy alternative: DIY Snack Box with Crackers, Cheese, Fruit, and Cured Meat
Assemble a few ahead of time for easy grab-n-go snacks
(16) Bottled Iced Tea
Another example of overpriced foods that cost nothing to make at home.
Healthy alternative: Brewed Tea + Lemon + Honey (Served Cold)
Make a pitcher for pennies!
(17) Cereal with Additives
Even when you eat a bowl of cereal, you’ll be hungry two hours later!
Healthy alternative: Homemade Muesli
Mix your own oats, nuts, seeds, raisins, and milk.
(18) Frozen Pizza
Make a simple pizza at home — skip the cardboard box and expensive delivery fees.
Healthy alternative: Pita or Tortilla Pizzas with Real Toppings
Use whole pitas or tortillas, add sauce, cheese, veggies. Bake 10 min.
(19) Store-Bought Hummus
It’s easier than you think!
Healthy alternative: Canned Chickpeas + Olive Oil + Lemon + Garlic
Blend or mash by hand. Add other spices and herbs for flavor.
(20) Boxed Brownie Mix
Brownies are so easy! Skip the trip to the store for the boxed Goo!
Healthy alternative: Pantry Cocoa Brownies
Butter, cocoa, flour, eggs, sugar. Stir, bake. Done.
If you need a recipe for homemade easy brownies, leave a comment!
Want to learn more about how to cut ultra-processed foods from your diet?
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