If rising grocery prices are changing how you shop, you’re not alone.
In a June Omnisend survey of 1,075 consumers, 30% of respondents said they used a credit card to pay for essentials, such as groceries, knowing they might not pay off their bill.
Additionally, nearly 1 in 5 adults paid for groceries with savings, and nearly 1 in 20 bought groceries with cash from a payday advance loan, according to the Urban Institute Well-Being and Basic Needs Survey for 2025, which came out in July.
With everyone feeling the pinch, we asked experts for some practical, reality-based solutions to the bad habits that can increase your grocery bill. Avoid these mistakes and you may see big savings at the checkout line.
struggling to make ends meet
1. Going in without a plan
This is something every expert we spoke with mentioned as a problem for anyone sticking to a budget. Basically, it’s the top mistake people make: heading into a store without a plan for shopping and a list in hand, be it written or on your phone. Take the extra step of evaluating what’s on hand, how many meals need to be made, and what's realistic is critical to reducing your extra spending, explained Jenn Lueke, author of "Don't Think About Dinner."
"Sitting down and making a plan, plus writing out the corresponding grocery list, allows you to choose meals with overlapping ingredients so the list is shorter and to make sure you’re not shopping for an ingredient you already have in the back of the fridge," said Lueke.
Even having a loose plan for your week will reduce the amount of random items you add to your cart.
"Beyond that, having a plan and an efficient list will also prevent food waste, which is another way to save money," Lueke added.
2. Shopping when you're stressed, tired or hungry
All three of these, plus feeling under-the-weather, are what Dr. Lily Kaufmann, a licensed clinical psychologist, calls vulnerability factors. And she says to be careful about shopping when those factors are high.
"When vulnerability factors are high, we're also less able to access executive functioning skills, such as planning, organizing, and impulse control," Kaufmann said.
And lack of planning and impulse control, Kaufmann said, "can easily lead to overspending, buying things you don't need, abandoning health goals, or other shopping impulses you might regret later."
Shoppers can easily overspend, buy things they don't need or abandon health goals when their planning and organization skills are compromised, explained Kaufmann.
Steer clear of shopping whenever you’re run down.
"While it could be helpful to get a treat to self-soothe, being tired or stressed makes it harder to consider your options and arrive at an intentional, thought-out decision," Kaufman said.
3. Making impulse buys
Most of us know the feeling of making a list and ending up at the register with a cart full of goodies that we probably don’t need and definitely increased the bill. Prisca Benson, Money Coach at Our Green Life, said the solution is to send someone else (this also works if you’re tired or stressed).
"Grocery pickup is a great option, but not everyone likes that due to increased cost, and being unsure of quality. A great alternative is creating the list and having someone else do the shopping who isn't tempted to grab things off the list. Personally, I send my husband to Costco and it has saved us so much money," said Benson.
4. Buying pre-cut or pre-made items
We love convenience, but convenience will cost you money at the grocery store, where pre-chopped, pre-cooked or even pre-portioned items will increase your grocery spend.
Lueke said she’s all for doing what you need to save energy, so if buying pre-cut or pre-made items is the thing that will prevent a mid-week takeout order, do what you need to do.
However, she said, a little extra effort goes a long way.
"If you’re really focusing on cutting costs, buy whole fruits and vegetables, avoid pre-made sauces and marinades, and don’t pick up pre-portioned snacks. Instead, take some time right when you get back from the grocery store to do that preparation," she said.
5. Making daily grocery store stops
Emergencies come up, of course, but ask yourself if you really need to run to the store for an item, or can you make a swap?
Lueke said that the more times you enter a grocery store during the week, the more money you are going to spend.
"If you can limit your grocery shopping to just once a week, you’re less likely to spend money on extras while you’re shopping," she said.
Make a list, have a meal plan, and you can get everything you need for the entire week in one shop.
"Not only will you save money, but you’ll also save time and energy too," Lueke said.
6. Skipping a pantry sweep before you shop
Ever go to the market, buy a pantry staple like flour or rice wine vinegar, only to get home and realize you had some stashed at the back of a cupboard?
You’re not alone, but it’s a money waster, according to Christina Musgrave, cookbook author and food blogger.
"Check your pantry for hidden grains such as rice, pasta, quinoa or baking items like chia seeds, vanilla or flours. We often buy these items and they get hidden, resulting in an unnecessary purchase," Musgrave said.
7. Ignoring grocery store sales when planning
You’ve checked your pantry, come up with an outline of meal plans, and put together a list, but what many of us forget is to check for sales while making a list. Letting those sales inform your shopping can make a big difference, Musgrave said.
"See if there are any sales you can work into your weekly meal plan, and check your freezer space to see if there’s anything you can take advantage of stocking up on!" she said.
8. Thinking small when it comes to proteins
Buying in bulk differs depending on your family size, but buying meat and fish in large quantities is often a great way to cut back on spending.
"I love buying whole filets of salmon and making multiple meals. I can make baked Greek salmon, salmon and avocado rice bowls, and a BLT salmon salad, that’s three different meals with the same protein," Musgrave said.
Buying a whole bird, like chicken or turkey, can also easily make two meals and even a delicious bone broth.
9. Opting out of loyalty programs
Beyond shopping sales, many grocers big and small offer either a loyalty card or an app with a loyalty program.
When you’re checking out, ask your local grocer if they have a loyalty or rewards program and whether they offer personalized deals through their mobile app or in-store kiosks, said Ravi Achanta, CEO of RSA America. Also, depending on where you shop, your grocer may offer fuel rewards, which will help you save at the gas pump.
"Before you check out, take a minute to check your store’s mobile app, loyalty account or kiosk for digital coupons and personalized offers you may need to activate," said Achanta.
10. Leaving behind leftovers
This one goes back to planning, of course.
The U.S. Department of Agriculture reports that Americans waste 30% to 40% of their food every year, said Michael McAuliffe, president and founder of Family Credit Management.
"If you think about how often you buy food you don’t use or don’t eat leftovers you have, you’ll start to see how so much food gets wasted. Think about just how much money you could save every month if you ate all the food you paid for," said McAuliffe.
Before you make your next trip to the grocery store, be sure to plan carefully, avoid overshopping and eat your leftovers!
This article originally appeared on USA TODAY: 10 little habits inflating your grocery bill — and how to fix them
