The Frugalite’s Guide to Flat Broke Grocery Shopping

Have you ever had a month when money is so tight you can’t imagine how you’re possibly going to feed your family? Then this is the article for you.

When your budget is super tight, grocery shopping is going to look a lot different. In my opinion, you’re better off to shop for the entire month all at once when times are tough. Once-a-month shopping is a far less expensive way to purchase food, and I do it myself even when things aren’t too bad.

Your diet may look a little different

When you are doing a flat-broke, once-a-month shopping trip, your diet may look a little different than it normally does. Remember, your goal is to get through the month without going hungry, not to go organic paleo.

Don’t plan on eating low-carb during a rough month. Unless, of course, you have a health condition that requires a low carb diet, plan on adding more grains and starches to your diet during a rough spot.

Also, you probably won’t be able to eat organic. If you normally eat nothing but fresh, organic goodness, times that are tight are going to have to be different.

If times are really, really tight, you are going to need to loosen your standards to survive. If you are rock bottom broke, you may have to go even cheaper.

So, when I recommend canned fruits and lots of potatoes here in a minute, I don’t want to hear “But that’s not healthy!” Just make the best choices you can while still staying fed, okay?

Let’s go through our food groups really quickly to give you an idea what you’ll be looking for on your shopping trip.

None of these lists is comprehensive – you have to go with the things your family will eat and the things you can personally acquire inexpensively.


When you’re broke, protein is going to be the costliest part of your menu.

  • Meat: When your budget is super tight, don’t expect meat to be the main dish. I’m not saying you have to go vegetarian, but calorie for calorie, meat is very expensive. Use less meat than you normally would and make it an ingredient instead of the star of the meal. Go with less expensive cuts and cook them for a long time: stew beef, 70/30 ground beef, chicken quarters, chicken thighs, etc., are much less costly. You can also buy an inexpensive beef roast and an inexpensive whole chicken that will get you through several meals if carefully doled out.
  • Eggs: Eggs are a very inexpensive and healthy source of protein. Walmart has huge flats with 30 eggs for a very reasonable price. I suggest you grab a few of those and think about breakfast for dinner.
  • Beans: I absolutely love beans and strongly recommend them. Proper soaking and rinsing can reduce the resulting flatulence that a lot of folks worry about. Go with dried beans instead of canned for greater savings. (I’ll show you how to cook them in the scratch cooking chapter.) If your family members don’t like beans, they might prefer refried beans or bean dip. Worst case scenario, you can puree cooked beans and add them to a soup for a nutrient boost.
  • Peanut butter: Peanut butter is a tasty protein source and most kids love it. (Assuming there are no allergies, of course.) Grab a huge jar and if possible, go for one that is more natural. Skippy and Jif both have a natural peanut butter without a whole lot of additives.
  • Canned tuna: Beware of eating this stuff non-stop because of high levels of mercury, but some canned tuna will add much-needed protein to your menu.
  • Lentils and split peas: Both of these are high in protein, dirt cheap, and easy to turn into delicious soups.

Fruits and Vegetables

Produce is a very important part of a healthy diet.

Without it, you’re at risk for all sorts of deficiency diseases. When shopping once a month, plan to eat your fresh stuff early in the month and then move on to your frozen or canned goods.

  • Apples: If the price is reasonable, grab a large bag of apples. This will provide you with some fresh fruit.
  • Applesauce: This is a great addition for later in the month when the fresh stuff is gone. To save money, look for large jars of applesauce instead of the little individual packets for lunch boxes. Go with unsweetened applesauce.
  • Canned fruit: Get fruit canned in the lightest syrup possible, or fruit canned in juice. Just because you’re broke doesn’t mean you need to eat 10 pounds of sugar per day, right? Canned fruit is a nice addition to pancakes, waffles, or oatmeal. Reserve the juice for baking.
  • Overripe bananas: If your store has a last-day-of-sale bin for produce, you may be able to grab some overripe bananas. Get these and take them home for banana bread.
  • Carrots: I’m not talking about baby carrots here. I’m talking about those huge bags of grown-up carrots you’ll need to peel and slice yourself. Remember earlier when I told you that you’re either spending time or money? Carrots are a perfect example of that. Peel them, slice them, and keep them in a bowl of water in your fridge for yummy snacking.
  • Potatoes: A couple of bags of potatoes can get you through a rough time. Potatoes are filling, can be cooked in a lot of different ways, and most folks love them. Leave the peel on for added fiber. Store them in a cool, dark place away from onions for the longest life. Even when they’re sprouting eyes, you can eat them though – just cut out the sprouting parts.
  • Onions: A big bag of onions will help you flavor up your home cooking this month.
  • Garlic: Sometimes it’s cheaper to buy garlic already chopped up in a jar. Grab enough garlic to spice up your food over the course of the month.
  • Cabbage: Depending on the time of year, a few heads of cabbage will get you far for very little money. You can use cabbage in coleslaw, salads, soup, or casseroles. You don’t need to get fancy – just go with the plain, ordinary green heads of cabbage if they’re the cheapest.
  • Canned tomatoes: My favorite canned good is canned tomatoes. I like to get a variety of crushed and diced ones. These can be used for soups, chili, casseroles, and sauces. Canned tomatoes are a nutritional powerhouse.
  • Frozen vegetables: At my local grocery store, I can get bags of frozen vegetables for a dollar each, and sometimes less. If you have the freezer space, this is the way to go. I suggest you grab at least 30 bags of veggies that you know your family will enjoy. Our favorites are: peas and carrots, green peas, corn, cauliflower, broccoli, chopped spinach, Brussels sprouts, mixed vegetables, and green beans. With an assortment of frozen vegetables, you can make all sorts of great stuff.
  • Whatever is in season: Every season, there are fruits and veggies that are at their ripest and least expensive. What is in season depends on when your personal financial catastrophe occurs.


If you consume dairy products on a daily basis, you’re going to still want to consume dairy products when times are tough. (Cream for your coffee, milk for cereal, a beverage for the kiddos).

Generic milk by the gallon is your least expensive way to go for this. You can make all sorts of things from your gallons of milk, like homemade yogurt and cottage cheese. I suggest you put aside enough cash to be able to pick up a gallon of milk weekly. If you don’t already have powdered milk, this isn’t the time to buy it. It tends to be a lot more expensive than fresh milk.

Milk with lower fat can be frozen. Be sure to remove at least one cup of milk from your gallon jug to allow room for expansion. This works best with skim milk. Any milk with fat will need to be shaken each time you use it.

Grab cheese by the block for the least expensive option. Because we really enjoy cheese, I pick up 2 large blocks for a month. I cut each one in half and package them up separately. I freeze 3 and keep one in the fridge. Remember, cheese is a condiment during difficult times, not a main course. You simply cannot afford cheese and crackers for dinner.


I know this is a wildly unpopular ingredient these days, with all the low-carb and keto diets out there, but grains are the great stretchers of your pantry. You can take one serving of leftover chili and feed your entire family with it when you mix it with rice and a little bit of cheese.

Buy your grains in the biggest packages possible for the most savings. Forget about “instant” anything – these items are often totally stripped of nutrition, and again – you are spending time, or you are spending money. Here are some of the grains to look for:

  • Brown rice
  • Pasta
  • Oats
  • Quinoa
  • Barley
  • Flour
  • Cornmeal

There are lots of other grains, but these are inexpensive, versatile, and easy to work with.


To turn your raw ingredients into meals, you’ll need a few basics, too.

  • Baking soda
  • Baking powder
  • Yeast (if you are going to bake bread)
  • Spices
  • Sugar, Syrup, Honey
  • Fats (Cooking oil, shortening, butter, lard, etc.) Vinegar
  • Salt and pepper

How much should you buy?

This is the tricky part. How much to buy has a lot of variables and only you can identify them.

  • What do you have on hand?
  • How big is your family?
  • How hungry is your family?
  • How picky is your family?
  • How long do you expect the budget to be tight?

The best option is to do some meal planning before you go shopping. This should help you identify how much you need for main meals. Don’t forget to add extra for lunches and snacks!

Want more information about shopping and cooking when times are tough? Check out The Flat Broke Cookbook in downloadable PDF or paperback.

How do you shop on the cheap?

When your budget is tight, what are your favorite shopping tips? Share them with your fellow Frugalites in the comments.


The Frugalite\'s Guide to Flat Broke Grocery Shopping
Daisy Luther

Daisy Luther

Daisy Luther is an author and blogger. She's the single mom of two daughters and credits extreme frugality and a good sense of humor for her debt-free lifestyle. She is the author of numerous books, the editor of, and is the founder of a small digital publishing company in the emergency preparedness niche.

4 thoughts on “The Frugalite’s Guide to Flat Broke Grocery Shopping”

  1. If you rinse your 70/30 meat in hot water it can remove a lot of the fat, though if I’m trying to keep everyone satiated, I might opt to keep the fat content higher.

    Old fashioned oatmeal is a great frugal option. It makes a hearty breakfast by itself. Any leftover oatmeal can then be used to make bread. Ground oatmeal is a good substitute for breadcrumbs, flour, or as filler to stretch ground beef. Oatmeal can also be added to smoothies to bulk them up a bit. Ditto for adding to casseroles.

  2. A common sense tip that has served me well over the years is to eat a large meal before grocery shopping. If I’m not hungry when I shop I’m far less likely to be enticed by impulse items, and can easily stick to my list.

  3. Shop the sale and clearance racks. Stock up on “on-sale” pantry items whenever you can. Soup is easy to make, filling, and a great budget stretcher: one diced pork chop with a hand full of vegetables in a pot of soup will feed a family of four.

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