Grocery Store Hacks to Keep Your Wallet (and Sanity) Intact

Grocery shopping these days can feel like running an obstacle course designed to drain your bank account. Rising food costs? Check. Sneaky sales tactics? Double check. But here at BadAsh Athletics, we believe fueling your body with quality food doesn’t have to mean blowing your budget. With a little strategy and planning, you can save money and still nourish yourself and your family.

Here are some practical, no-nonsense tips to help you shop smarter and stretch your dollars:

Ditch the Brands

Skip the flashy packaging and reach for no-name or store-brand items. They’re often just as good—sometimes made by the same manufacturers—and can save you up to 30%. Cereal, canned goods, and pantry staples like flour and sugar are easy swaps. Need an example? Peanut butter lovers, check out your store’s in-house brand. At Safeway, the Signature Select peanut butter is a dollar cheaper than Jif—and you even get a little more PB for your buck. Also consider shopping at places like Grocery Outlet for non-perishable staple items.

Master the Sales Game

Here’s where a little effort pays off big. Track your grocery store’s sales cycle. Start a simple spreadsheet and log the prices of items you buy regularly. Within a few weeks, you’ll notice patterns. When you spot a sale on something you use often—like chicken, rice, or coffee—stock up. Adjust your meal plans around those sales, swapping pricier ingredients for what’s discounted.

Pro tip: Download apps like coupon apps like Fetch Rewards or Flip to get notifications about sales and coupons. These tools can help you snag deals without spending hours clipping paper coupons. But remember, stocking up is only helpful if it’s on items you’ll actually use. If it goes bad or sits untouched, it’s wasted money.

Watch Out for Shrinkflation

Shrinkflation is the sneaky tactic where companies reduce package sizes but keep prices the same—or even raise them. Look carefully at weights and quantities. A “family-size” box of cereal might suddenly be a little smaller than it used to be.

Do the math on price per gram or per unit. For example, long-grain white rice might be priced at $2.59 for 907 g, while medium-grain rice is $6.39 for 1.81 kg. At first glance, the bigger bag looks like a better deal, but the smaller bag is actually cheaper per gram. A calculator or quick mental math can save you from falling for these tricks.

Embrace Loyalty Programs and Coupons

Gone are the days of clipping paper coupons from the Sunday paper (although if you love that, no judgment!). Apps like Fetch Rewards, Swagbucks, Ibotta, make it easy to find digital coupons for your favorite products. You can also sign up for store loyalty programs, like Kroger, Target or Safeway Apps which offer points you can redeem for groceries and household essentials.

Some stores even allow coupon stacking—using both a store coupon and a manufacturer coupon on the same item. That’s a power move for extra savings.

Avoid the Grocery Store “Trap”

Did you know grocery stores are designed to make you spend more? The milk and eggs are tucked far in the back so you have to walk past all those tempting displays to get to them. End caps, those shelves at the end of aisles, are loaded with items that look like deals but often aren’t.

Impulse buys—like candy, batteries, or magazines at checkout—are another common trap. These items are marked up significantly because they rely on shoppers making split-second decisions. Stick to your list, and don’t let flashy signs or clever placements throw you off.

Plan Ahead, Stick to the List

Here’s the golden rule: plan your meals and your shopping trips. If you know what you’re cooking for the week, you’ll know exactly what you need—and what you don’t. Having a clear list not only saves money but also helps you avoid food waste. It’s also incredibly helpful to eat before you go. That way you’re not letting your hunger steer you.

Save Money Without Sacrificing Nutrition

Rising food costs don’t mean you have to sacrifice quality nutrition. With a little planning, some strategic shopping, and a willingness to embrace the apps and tools at your fingertips, you can keep your grocery bills in check without skimping on the fuel your body needs.

At BadAsh Athletics, we believe in nourishing your body and empowering your mind to make choices that support your health, goals, and lifestyle. So grab your list, channel your inner grocery ninja, and keep crushing it—both in and out of the kitchen!