It’s been coming up in conversation again lately and then yesterday I read this article from Global News. According to calculations done by Global News using data from, ‘The Nutritious Food Basket,’ the cost of feeding a family is on the rise and most of us are having trouble keeping up. According to this site, in Ontario, it costs an average family of 4 about $220.00 weekly to eat a well balanced diet. The problem with this though is that many of us don’t have this to spend, or we are over spending just to keep up.

” Generally, an affordable food budget should take up no more than 15 per cent of a household’s net income. In our example, that would mean, roughly, $1,450 per week after tax. A Canadian family would need to take home around $100,000 annually in order to have that much left over after taxes every week.”

source: Global News

Over the years, our family budget has fluctuated. I also happen to love a good bargain! See below for my 5 top tips for saving on the grocery bill.




Menu Plan

“Failing to plan is planning to fail.” Someone wise once said this and it is something I repeat often with clients.

Benefits of Menu Planning:

  • Streamlined weekly grocery shopping.
  • Avoid random visits to the grocery store which almost always means picking up more than you went in for!


Make Friends with a Farmer

Eat local and eat fresh. Visiting a local farm or market is a great way to take advantage of the bounty that surrounds us in our little part of the world. Often food is less expensive and fresher than what is found in the grocery store.


Shop the Sales

Those handy flyers you get each week in your mailbox are your ticket to saving money. Plan your menu based on what’s on sale. Don’t get the flyers? Download an app such as Flipp to get everything you need on your phone.

Many stores will also price match, so be sure to take advantage of this option, rather than wasting your time and gas travelling the city for the best deal.

The thing is though, eating healthy is not only an investment for today, it is also an investment in your future as well as the future of those you hold most near and dear to you. Eating healthy and on budget can be a challenge at times, but it is a challenge that I think we should embrace whole heartedly.


Love Your Legumes and Beans!

If you are trying to save a little money on the grocery bill, incorporating lentils, chickpeas and black beans into your menu is a great way to do this. Not only will you save some money, you will benefit from the extra fibre too! Click here to get my black bean burger recipe!


Drink More Water

This may seem basic, however many families stock the fridge with milk & alternatives, juice and pop on a weekly basis.

The Canada Food Guide recommends that children aged 2-8 consume two servings, teens three to four servings and adults two to three servings of dairy daily. One serving of dairy can be a one cup serving of milk, 3/4 cup serving of yogurt, or 1.5 oz of cheese. With the new food guide to be released this winter, rumour has it that even this recommendation may decrease. I’ve heard from many clients that their kids love their milk. They easily consume more than this in a day. Assess your dairy consumption as a family and determine if you are consuming too much. The truth is that milk often fills up the space where veggies, fruits, whole grains and protein should go.

In terms of juice, even if it is the 100% pure kind, you are getting just the sugar portion of the fruit. One cup of orange juice is like eating four or five oranges. When you drink your orange juice, you are missing out on valuable fibre! Next food guide is removing their juice as a fruit serving stance!

Pop – If it is in your cart, make it only a once in a very long while purchase.


What are your favourite money saving tricks at the grocery store? Help us all out and don’t keep it to yourself! Share below!