Budget stretcher: unusual strategies for grocery shopping on a budget
A lot of people get their butts busted at the gym, but when it comes to choosing the right foods or getting enough of the good stuff, they just fail.
DONE: The average grocery bill has risen 5.7% in just 2 years since 2007.
I’m going to give you some inexpensive stretcher tips and tricks so you can shop like a pro when you’re bodybuilding on a budget. You’ll save money and get more food for your dollar. This is even more important for you skinny guys and girls who need to eat and can’t seem to keep the cupboards stocked with enough food.
Sit quietly and take notes.
Inexpensive food to buy on a stretcher:
Meats:
Chicken:
Individual packets frozen in bulk, or just get them with the skin and bone. Skin them yourself. It doesn’t take too long and saves a lot on the whole package. A whole chicken is a good option, as you can grill and chop it for the rest of the week. Roasting all the chicken ahead of time is a super simple way to have 1-2 chicken breasts a day without increasing the cook time.
You do not have:
In water
Turkey:
Turkey burger or lean ground turkey. It adds well to pasta dishes.
Lean red meat cuts:
If you can, meet your local butcher. Sometimes they can pack a smaller cut if you want or run the cheaper sturdier cuts through a tenderizer if you ask. Some stores make rebates to get rid of meats that are closer to expiration. It might be possible to ask them when is the time so that you can schedule your purchases during the reduced hours. You can check the “expiration date” and, if it’s today, ask if it will be marked for you.
Dairy products:
Eggs (Omega 3 if possible)
Milk
Yoghurt
Cheese
Breads / Grains:
bagels
100% Whole Wheat Bread
Oats (not quick oats)
Cream of wheat
Integral rice
Whole grain pasta (be careful with mixed sources, you want the whole grain version)
Vegetables:
Broccoli
Asparagus
kale
Spinach
Potatoes
Yams
Sweet potato
Salad fixings (lettuce, peppers, cucumbers, hickima, etc.)
Fruit:
Bananas
Apples
Blueberries
Pear
Pink grapefruit
Before making the economic trip on a stretcher:
* Take a list. Don’t start your shopping journey without having a clear idea of what you want to buy. Too many times I went to the store and loaded chicken only to find it had a lot of frozen breasts and no brown rice or oatmeal. Developing a list of foods that you need to replenish on a weekly basis will help you save money on excess foods and prevent you from buying impulsive items that you don’t need.
I’m going to say that this is probably the MOST IMPORTANT tip on this list. Going to the gym with a plan is the sure way to progress. The same goes for grocery shopping. Knowing what you need for the week will save you gas in terms of multiple trips and you will know exactly what types of food you need for your set goals.
When I was bulking up and trying to gain weight, having a list before I went shopping made sure I was getting all the food I needed to gain a healthy weight. And I saved money because I didn’t end up buying impulsive items.
* Spend 20 minutes a week and save 20% on your grocery bill! Clip coupons, keep an eye out for sales, and pay attention to your local grocery store. Many people just “buy”. But you’ll save a lot of money if you save some of those ads and look at the sale items. If you’re looking to increase your volume, a 2-for-1 offer is hard to pass up. A little here and there can add up to $ 1,000 in a year with savings.
* Don’t discount those high-end stores. I love my local Safeway and Costco. They have items in bulk and their specials are excellent. Whole-grain foods (Whole PayCheck as I call it) sometimes has deals on particular items that are even cheaper than the usual discounts at those larger chain stores. My point is … Don’t limit yourself to just one store and ignore the other savings that could be occurring in your area. Just keep an open mind.
What to do while there:
* Buy first at the border. Many of the items I have listed above are on the edges of the store and not in the aisles. Usually, the higher priced items are in the middle. By starting your shopping around the borders of the store, you’ll quickly fill your cart with the healthiest items and items you need and spend less time on the higher-priced items. Most of the time, the prepackaged, expensive, and less healthy stuff is in the middle. Tackle those aisles for the rest of the things on your list.
* Look up and then down. You won’t notice this as much unless you like the hype or someone points it out, but many times, the best priced items are NOT at eye level! Most of the time, the higher priced items are right where you can quickly stop them. If you take a second to look up and then down, you will find alternatives, smaller sizes, and discounts that are not as visible. Take a second to look around before grabbing what you think you need.
For example, in most stores I have bought the best cereal you can buy in that particular aisle is whole grain oats. Is the oatmeal at eye level? Of course not. They are most likely on the bottom shelf, where you have to look and bend over to grab them. One of the BEST things in the morning for breakfast is not at eye level and you have to look for it to find it.
* Sign up for the Program. I am a Safeway shopper. Naturally, I have the club card. I save money every time I shop. I signed up for whatever other program the stores around me offer, not because I want to be spammed with their ads (coupons are good though), I just want all the savings I can get without doing anything. Some stores will match competitive offers. You will only know if you receive such notifications.
* Look for discounted vegetables and fruits. Sometimes at the last minute the store needs to get rid of some items, maybe tomatoes, because they will go soft and spoil in a few days. You can stumble upon a good sale if you buy those items quickly before a new shipment arrives and pay full price. Instead of buying bagged salads, you can pick up all the veggies yourself and make your own! In fact, you’ll probably make enough salad for a week at half the price of most packaged salads.
* Avoid too many frozen foods. They are usually expensive. I have some on hand for emergencies. When I don’t want to cook a damn thing, I don’t have anything in bulk ready to go and I’m not willing to spend money on eating out, having a healthy frozen dinner can come in handy. Just keep them to a minimum as they can be expensive. In fact, they can save you money if you’re too tired to cook and don’t want to spend money eating out.
* Match em ‘Up! Do you remember the coupon you read a while ago? Grab that coupon and combined with a great deal, you are really going to save a lot. Not always, but many times, the store will allow you to use a coupon in addition to an item that is already on sale. Even if you don’t need it and it’s something you can use later, you’ll save money by buying it now vs. waiting until it is at normal price and you have lost that coupon or it has expired. Combinations, just like in video games, can have a surprising impact if used in a timely manner.
Additional tips for the budget stretcher:
* Tupperware is your friend. You will extend the shelf life of some items, such as salads and chicken, if you can vacuum seal the item. Storing it will be easier. Taking it for lunches will be easy.
* Check expiration or expiration dates. It happens that you can buy meat products and it is better to use them the next day. If you do not request a discount in this case, you simply paid for items that are not going to last that long. Check the dates if possible and make sure the food you are buying is not going to spoil tomorrow.
* Freeze meats. When shopping for chicken, if they’re not already individually wrapped like some Costco items are, I’ll unpack them right away. Then I’ll wrap them up and freeze them. This way, they will last much longer and I will be able to take out all the chicken breasts or other meats that I need and cook them quickly.
If you follow these tips, you will almost certainly save money on your grocery bills. This is especially important for those of us who are trying to gain weight and food is at a premium. If you only remember one thing, shop with a list and know before you go.
