As grocery prices continue to climb, many consumers are adjusting their spending habits to cope with the rising costs. A recent survey by Omnisend found that 30% of respondents reported using credit cards to pay for essential groceries, despite concerns about carrying ongoing debt. Meanwhile, data from the Urban Institute Well-Being and Basic Needs Survey for 2025 indicated that nearly 20% of adults dipped into savings to cover grocery bills, and roughly 5% relied on payday advance loans to buy food.

Experts point to several common habits that, if addressed, could help shoppers reduce their grocery expenses. One of the most significant pitfalls is shopping without a plan. Jenn Lueke, author of “Don’t Think About Dinner,” emphasizes the importance of creating a meal plan and a corresponding grocery list. She suggests focusing on meals with overlapping ingredients to minimize unnecessary purchases and avoid buying items already available at home.

Shopping under stress, fatigue, or hunger is another key factor that can inflate grocery bills, according to licensed clinical psychologist Dr. Lily Kaufmann. She explains that these vulnerability states impair executive functioning skills like planning and impulse control, often leading to impulse buys or abandoning dietary goals.

Impulse purchases present a familiar challenge for many shoppers. Money coach Prisca Benson recommends strategies such as using grocery pickup services or delegating shopping duties to someone less prone to impulse buying to avoid spending on non-essential items.

Convenience foods such as precut fruits and vegetables, premade meals, and preportioned snacks typically cost more than preparing items from scratch. While Lueke acknowledges that purchasing some convenience foods may prevent resorting to more expensive takeout, she advises shoppers aiming to reduce costs to buy whole produce and prepare meals themselves whenever possible.

Frequent trips to the grocery store can also contribute to overspending. Lueke advises consolidating shopping into one trip per week, reducing the likelihood of impulsive purchases and saving time and energy. Similarly, conducting regular pantry checks can prevent buying duplicates of staples like flour or rice, as noted by food blogger Christina Musgrave.

Incorporating sales into meal planning can offer additional savings. Musgrave encourages shoppers to build their weekly menus around discounted items and to consider the freezer space available for stocking up on deals. Bulk buying, especially of meat and fish, can be an effective cost-cutting measure when planned properly, allowing the same protein to be repurposed across multiple meals.

Retailer loyalty programs and digital coupons can also help consumers save. Ravi Achanta, CEO of RSA America, advises checking for loyalty cards or apps that provide personalized deals, fuel rewards, and other discounts at the point of purchase.

Finally, minimizing food waste is crucial for lowering overall grocery expenses. The U.S. Department of Agriculture estimates that 30% to 40% of food in the country goes unused annually. Michael McAuliffe, president of Family Credit Management, stresses that carefully planning meals and consuming leftovers can significantly reduce waste and, in turn, grocery bills.

By adopting these practical strategies—ranging from better planning and resisting impulsive buys to leveraging loyalty programs and buying in bulk—shoppers may better navigate the pressures of rising grocery costs.