Tag Archives: food prep

8 Ways to Save Hundreds on Groceries

Save hundreds of dollars on groceries by following these 8 tips

Does your checkout total surprise you every week at the grocery store? Put yourself in control of your financial and physical health by knowing what to buy, how to buy, when to buy and where to buy. Check out these 8 ways to save on groceries:

How Meal Prepping Can Save You Thousands

 

1. Shop the perimeter

90% of your grocery shopping should be done around the perimeter of the aisles with the exception being for toiletries, paper plates/towels, etc. Reason being, the perimeter is made up of whole foods like yogurt, eggs, meat, cheese, milk, fruits, bread and vegetables. This should make up 90% of your cart every time.

The 80/20 Diet Rule

2. Buy in season

Buy your favorite fruits and vegetables in their prime season. The best way to stay on top of this is to adjust your recipes to match the seasonal harvest.

3. Buy what you can in bulk

For dry foods you may even be able to do this online. If you’re going to eat oatmeal for breakfast most mornings then consider ordering it in bulk or larger than normal quantities to cut costs in the long run.

How to Meal Prep Like a Pro

4. Keep an eye out for surpluses

When I was 15 I used to work at a farmer’s market. I remember one season we had huge, overgrown cauliflower for nearly 1/2 price that grew up to 10-11 lbs. Keep an eye out for a surplus in groceries like eggs, fruits and vegetables that might cut costs down significantly, and then take advantage of those savings. These surpluses can generally save you 25-50% off or more!

5. Buy on sale

Doesn’t get much easier than this. Keep an eye out for good deals on foods you would get regularly. Every aisle generally has sales ranging from 5% to 50% off. If you’re able to buy most of your products on sale, even if it’s only 5%, those savings could add up to several hundred dollars by the end of the year.

6. Go in with a budget in mind

If you know you spend $100/week on groceries, then plan on making that your absolute maximum. Buying on sale, in season and in bulk will help keep your costs under that $100/week limit. Try to cut that number to $95/week and that $5 weekly savings will add up to $260 per year!

7. Hunt for promos/coupons

Using online promo codes or coupons is a tried and true way to save tens of dollars per week on groceries. If you save only $10/week by doing this you’ll save $520 by the end of the year!

8. Join a rewards program

Some, if not most, grocery stores offer rewards programs to incentivize shopping exclusively at their store. Stop & Shop converts shopping “points” to gas savings. I’ve had clients that have saved hundreds of dollars on gas by using rewards points to get $0.1, $.25, or $.50 off each gallon of gas.

I hope you found this helpful and you find creative ways to save money while living healthy and fit!

How to Meal Prep Like A Pro

Trying to get your diet on track but don’t know where to start? Consider this your step-by-step guide to Meal Prep

Meal Prep
instagram.com/alexcurtisfitness

There’s no one way to meal prep. Your best bet is to find a routine that works best for your schedule. If you don’t have much time during the week to prep, you may want to make extra-large batches on Sundays. If your schedule is a little more free, you can get away with prepping your food on Sundays and Wednesdays. I also prep day-to-day by bringing mostly quick, easy meals to work. Here’s how you can start:

1. Large Batch Prep Your Protein

Your proteins will generally take the longest amount of time to prep so you might as well start by getting that out of the way as soon as possible. Use a crock pot and cook several pounds of meat in it for several hours, then separate each portion in tupperware. This is an easy, hands-off approach and requires very little attention. You can also bake or grill several pounds at a time which works just as well, it just requires a little more attention.

2. Large Batch Prep Your Carbs

Carbs are generally easier to prep. Oatmeal only takes a few minutes, you can buy steamable potatoes, rice, and bread requires almost no attention at all. Cook several cups at a time of your carbohydrates of choice and separate them into tupperware, or pair them with the proteins you’ve already prepped.

3 Mistakes People Make When Cutting Carbs

3. Keep an eye on fats

Prepping fat takes almost no energy whatsoever. If you’re using oil, just use a teaspoon or tablespoon and add it to your pre-prepped protein/carbs. Nuts can be portioned and stored in separate plastic bags, containers or in the same tupperware as your protein & carbs. Butters should be portioned using a teaspoon or tablespoon and added to each dish. Avocado is really the only fat that should wait until the very last minute before prepping because they spoil quickly.

4. Only prep the hard stuff (if you’re in a crunch for time)

I love cooking, but maybe you don’t. My advice is to only prep the “hard stuff” like meats, (lots of) vegetables, potatoes, etc. You can always pack some whey protein, a sandwich, Greek yogurt parfait, and quick, healthy snacks the night before you get up for work.

I personally prep the night before I go to work, about 4-5 nights/week and have a few large batch prepared meals ready. I usually bring 3-4 meals to work with me and most of them only take minutes to prep. Here’s an example:

Greek yogurt Parfait
Prepped the night before: Greek yogurt portioned in a tupperware container, high protein granola portioned in a zip-lock bag, 1 whole banana stored in my bag.

AB & J on Double Protein Bread, Protein Shake
Prepped the night before: Spread 1 tbsp. of almond butter and 1 tbsp. of preserves on 2 slices of double protein bread and place in a tupperware container or zip-lock bag. Store 1 scoop of whey protein in a small container.

Chicken, Veggies & Rice
Prepared a few nights before: Store 4-6 oz. of chicken, 1 cup of veggies, and 1 cup of rice in a tupperware container and place in the fridge or freezer until the morning before work. Then, I put the tupperware in my 6 Pack Bag and bring it to work.

All of these meals are stored in the fridge the night before I go to work. The morning of, I put all of them in my 6 Pack Bag (Expedition 300) and bring them to work. Now I have 3-4 meals when I need them at work. I hope this helps you as you learn to meal prep like a pro. Once you start you’ll immediately see the advantages and understand why so many fitness enthusiasts, bodybuilders, and athletes meal prep.