Shopping for Weight Loss on a Budget

So now that you have your plan of action (here) and calculated your macros (here), it is time to put it into action.

We all know that food isn’t cheap these days! Even though losing weight should mean spending less money on food, that is a bad thought process. You want to make sure that you are adequately fueled to tackle the day’s challenges and put your body in a state of weight loss.

Here are some tips I have used and found around the web, that will help you save money while getting fit.



Know EXACTLY what you need from the store before leaving your house.

You should never go to a store without knowing what you need especially a grocery store. You are setting yourself up for failure. Why may you ask? Let’s say you you’re going to the store and plan to go up and down the aisles, adding whatever you think you need. You hit the candy aisle, and temptations hit in…





You’ll start trying to talk yourself out of taking it and before you know it, there will be 2 candy bars on your receipt. Trust me, I have done this more times than I care to admit. So do yourself a favor and come with a list!




Subscribe to your local groceries weekly ad

This ties in directly with #1, but very important. And yes I know, the thought of having your mailbox full store ads is very unappealing. But the best deals (e.g. meats, fruits, vegetables, etc.) will all be in there. This will help you tremendously with making your lists. It will also keep some of that money in your pocket, which is what we all want.

Tip: If you don’t want paper ads, you can always use your phone or computer to access that store’s website (if they have one) and search around for their weekly ad. Stores are pretty good at keeping them updated.





Avoid organic options

Before you close this page, hear me out. I am not saying that organic food is bad for you. What I am saying is that if you are focused on saving money and losing weight, why spend extra on something that doesn’t provide a significant benefit over the alternatives. I remember when I first bought a bag of organic grapes. I thought it would make her reach a new level of healthiness while burning fat. But you know what? None of that happened! The only thing that was different was the taste and price.



regular grapesorganic grapes

















 When picking leanness of meat, have your macros or goals in mind.

Whenever you buy ground meat (beef, chicken, turkey, etc.), you will notice two numbers separated by a backward slash (/). This is called the lean point, which is the lean-to-fat ratio of a type of meat. beef

The first number refers to the leanness, while the second number is the percentage of fat. Common thought is you want to get the leanness of lean meat, to prevent weight gain. WRONG!! 

If you were tracking your macros, you could expect a serving of 80/20 ground beef to have around 30g of fat. So if you can make it worth with your macros, then go ahead and buy it. You’ll also save money as the fatter a meat is, the cheaper it is.

Don’t know what macros I speak of, check out an explanation here.

Even if you aren’t tracking your macros, you intuitively know that with a meat source that heavy in fat, you probably want to stay away from going crazy on peanuts that same day. I’d rather not have 50% of my fat come from one meal, so I usually aim for 92/10 and above. But again the decision is up to you.

And there’s more!!!


I was going to tell you guys to stay away from buying bone-in, skin on chicken because it has fat and weighing it is a hassle. However, after reading a post from Erika over, I have changed my mind. Here is what she said:

shopping for weight loss


I never really thought about it that way, so shout out to her! I’ll leave it there and move on.




Don’t Automatically overlook no-name or store brands.

I will keep this short. I see this a lot in the pharmacy that I work out. When patients come for claritin (allergies), they always shoot down the store brand and pick the manufacturer brand. Why? Maybe they are more comfortable with what they have tried for years or they think the store brand is a cheap knock off. Let me tell you a secret. Store brands are the exact same product as the name brand!! They do the exact thing and taste the same. The only difference is the appearance. This will easily save you money.

Avoid buying premade food.

For example, a bag of lime season chicken drumsticks could cost $8. However, buying the same bag of drumsticks but unseasoned could cost $4, while that same seasoning could be $1.75. Of course, it will take work as far as seasoning the chicken yourself, but you’ll save so much money and sometimes what you make at home can taste better than what you find in the freezer section.


I hope all of this helped! I could have spent hours and hours on tips, but I didn’t want to turn this into a book. Let me know your thoughts or your tips for shopping for weight loss on a budget.


Join the many visitors who are receiving our newsletter and learn how to get fit while on a budget. You will also get updates on my personal weight loss journey.
We hate spam. Your email address will not be sold or shared with anyone else.

25 thoughts on “Shopping for Weight Loss on a Budget

  1. The main thing is not to over buy! I’m fortunate enough to live right opposite the supermarket so buy per meal which has saved me money from wastage

  2. I love the post, you have shared very interesting and valid points. Everytime we go to store we buy more then we need and many of the things are not in the list. Next time when i will visit grocery store i will keep in mind the points which you have shared.

  3. You’ve mentioned some important points. I really need to understand if there is any difference in buying Organic products from a nutrition perspective.

  4. For many reasons, I’m a huge believer in organic. I’ve found there are so many places now where the prices are reasonable. Trader Joe’s, Aldi, and even Walmart are some go-tos for price savings. When they aren’t available, I’ll prioritize choose to buy organic for those foods on the dirty dozen list.

  5. These are all great tips. I have to pass along this post to some of my friends since I do not need it. Do not hate me but I am very skinny and I actually try to put on some weight 🙂

    1. Thanks Elena, I want to help everyone get fit.

      Haha I don’t. At one point I was really skinny, so I understand where you are coming from.

  6. These are all awesome tips. I was hesitant with the organic items, but it does make sense. Organic is much more expensive and it doesn’t really mean that it’s good for losing weight.

  7. Making a list surely helps in letting you not buy anything extra. I have experienced it. Premade food is also not good, totally agree.

  8. I love this post. The tip I like best is the one about organic food and pre-seasoned meat. I don’t usually get all the hype about organic food. Sure, it is healthy, but if we really want organic fruits and vegetables, we might as well grow them in our own backyard. For pre-seasoned meat, I don’t go for that too. I make my own marinade from scratch. I do that because my husband is sensitive to MSG. I have to be very careful in choosing the mixes I get, or else, he’d end up with really bad diarrhea.

    1. I couldn’t agree more Catvills!

      After doing my own research, I haven’t bought one organic item in years.

  9. I have a major issue when i go shopping because i go with some items in mind, but always find myself distracted by things i shouldn’t be eating. A right sucker for the items they put at the counter just as you think your finished after buying only what you set out to get. I have to get out of the premade thing too- i think i do it out of pure laziness. Thanks for the motivation!

    1. Yea, stores have gotten good at tricking customers into more things than they had in mind. They still catch me to this day haha.

  10. I’m a big fan of budget shopping so already a use a lot of these ideas. Meal planning helps me save money as I arrange the meals so leftover ingredients go into the next day’s meals and leftover meals can be packed lunches. It’s got my wastage down to almost nothing and saves money too.

  11. Buying more has been my problem always. I try to anticipate entire week cooking but I end eating out for a day or 2. This tips are great for me as I am working on being a budget shopper

  12. These are all wonderful tips! I never thought about the benefits to purchasing bone-in chicken but now I’ll have to exercise that option.

Leave a Reply

Your email address will not be published. Required fields are marked *