Despite announcements from the White House, the Bureau of Labor Statistics shows grocery store prices have gone up 2.7% this year and are 30% higher than five years ago.
The U.S. Department of Agriculture predicts the trend will continue, with food prices rising 2-3% in 2026 as well. American families are feeling the pinch, on the lookout for ways to cut their dinner budget any way they can.
As the economy shrinks how far a dollar can stretch, your food has to go farther. A recent study from SmartSense found 65% of those surveyed report tighter grocery budgets compared to last year. When money runs short, 52% say they stick to essentials, regardless of whether they’re fresh or frozen.
Cooking at home
It may seem obvious, but the first thing most households cut is eating out. Even delivery services and ordering takeout decrease in popularity as prices chug higher. Things will likely get worse, as Toast’s 2025 Voice of the Restaurant Industry Survey indicates that restaurants, also hit by higher food prices, plan to increase prices or reduce portion sizes, or both.
“I can speak a bit from the restaurant side and say that portion sizes are shrinking. Consumers just couldn’t continue bearing the increased menu costs associated with the portion sizes that they were accustomed to,” said Chris Snider, owner of Texas Tito’s.
“As a result, restaurants, much like CPG companies, increased their prices slightly while decreasing the portion sizes slightly in an effort to strike some balance.”
Meals planned ahead
Once you’ve decided to prepare more food at home, the experts agree you need to start with planning what you will make, when you will eat it and how you can use each ingredient multiple times.
“I encourage meal planning. This way when you get to the store you know all of the foods you need to buy to create healthy meals for the week vs buying random ingredients and coming up after spending $200 and realizing you don’t have anything that will actually come together to create a meal, let alone a week’s worth of meals,” explains Heidi McIndoo, registered dietitian at FoodieMom.
“I know a lot of people roll their eyes at meal planning or say they don’t have time, but like most good habits, with a little practice and repetition, it not only gets easier and quicker, you can’t imagine not doing it.”
Alexander Ketter, consumer and savings expert at Coupons.com, suggests, “Plan your meals around sales, not cravings. Swap beef for turkey or beans once or twice a week. Choose store brands for basics. Buy whole produce and shred or chop it yourself, as you’ll get more for your money.”
“You can even try reverse meal planning,” shares consumer savings expert Andrea Woroch. “… you see what’s on sale from your local grocery and then look up recipes using these ingredients to cut spending even further. Apps like Cooklist can help you come up with recipes based on whatever ingredients you enter in the app.”
Buy in bulk
Meal planning also helps save money by allowing you to purchase larger amounts for smaller prices, wherever you shop. “More (consumers) are trying to meal plan, buy in bulk and shop at those more affordable retailers, including dollar stores and wholesale clubs, to get a better bang for their buck,” adds Woroch.
“Simplicity has never felt more relevant. Focus on restraint instead of excess,” charges Kyle Taylor, the founder and chef at HE COOKS. “Batch cook grains, proteins and vegetables to make healthy bowls for lunch throughout the week. Plan two meals from one main ingredient.
“Save the leftovers for lunch or an entirely new meal. Slow-cooked braises, stews and one-pot meals are more popular than ever … The tradeoff is time and energy, but with some intention, beef neckbones can taste as good as short ribs.”
Use the whole buffalo
Waste not, want not. What our parents called leftovers, experts now refer to as good economic practices.
“Properly store foods so they last up to their expiration. Use up foods,” recommends Celine Beitchman, director of nutrition at the Institute of Culinary Education’s New York City campus. “Save vegetable trimmings or animal bones until you have enough for a pot of stock. Stocks can be frozen for months and used as needed for homemade soups or when preparing grains or dried/canned beans. Use up milks by turning them into fresh cheese, like paneer; and sauces, like bechamel and mornay for toppings and casseroles like mac and cheese and pot pies.”
“Home cooks are going back to basics,” adds Andy LaPointe with Traverse Bay Farms. “Making larger batches, freezing extras and using every bit of what they buy. They’re also drawn to brands that show them how to ‘use the entire jar,’ turning one item into multiple meals. A breakfast spread might become a dinner marinade or a salsa that doubles as a glaze; simple, practical ways to save money and keep meals interesting.”
Another trend from Depression-era kitchens that’s making a resurgence? Casseroles. “There’s been a full-circle moment where people are embracing their grandmother’s recipes, such as casseroles, stews and budget-friendly bakes,” says Clay Cary, senior trends analyst at CouponFollow. “These meals are comforting, affordable and stretch ingredients far. Slow cookers and Instant Pots are becoming kitchen staples for both their economy and convenience.”
Back to the box?
Recent news indicates pre-packaged box meals are coming back into vogue for savvy shoppers. From Hamburger Helper to Kraft meals, savings and convenience are seen as a trade-off for potentially less-healthy options. The key word being potentially. With proper meal planning, you can get the box vibe with better flavor and higher nutritional value by making your own homemade tuna helper.
Carrie Lupoli is the founder of Disruptive Nutrition, where she helps thousands of families break free from restrictive dieting and adopt a sustainable approach to weight loss.
“Remember, convenience and ‘fast food’ doesn’t have to mean junk,” she said. “On your next grocery run, stock frozen veggies, pre-cooked proteins and microwaveable grains. When you plan and choose smarter shortcuts, you save time, stretch your budget and fuel your body better.”
Fresh from the freezer
The SmartSense survey found 39% turn to frozen food because it lasts longer, and 40% switch to store brands to cut costs. Joan Salge Blake, dietitian and nutrition professor at Boston University, suggests families try her approach to making food go farther.
“Consider adjusting your plate and recipes to downsize the more expensive meat and poultry items,” she said. “For example, when making chili, use 50% less ground turkey or beef, but load up the crockpot with more canned beans, corn and tomatoes. Frozen vegetables typically are less expensive than fresh. The result: a produce-forward chili that will feed an army but with less meat and costly ingredients. Freeze leftovers for another meal.”
Social media solutions
“Social media has become a lifeline for families trying to save,” said Dasha Kennedy, financial activist and founder of The Broke Black Girl. “Platforms like TikTok and Instagram have created entire communities around budget cooking, grocery hauls and ‘$10 dinner’ challenges.”
But social media seekers look for more than recipes, she adds. “People are eager for advice on how to manage the entire process, including planning, shopping and making things stretch to help take control of their greater financial situation.”
That control is what so many people seek. When there’s so little we can influence, being able to stretch your meal budget and still feed your family can be a victory. Test out these expert tips to see which ones help put a checkmark in your win column.
Bella Bucchiotti is a freelance writer with a passion for adventure, delicious recipes and authentic storytelling. Through xoxoBella and social media, she shares vibrant travel experiences, mouthwatering dishes and everyday moments that inspire connection.