Smart ways to cut your grocery costs without starving yourself

With many South African households still keeping a close eye on food costs, saving at the supermarket does not have to mean surviving on instant noodles.

In fact, the latest Stats SA figures show that food and non-alcoholic beverage inflation eased to 1.6% in June 2026, with several staples, including rice, maize meal, samp and porridge, cheaper than a year earlier.

Here’s how you can cut your grocery costs without starving yourself.

Also see: The ultimate IT girl grocery list

Plan before you shop

One of the easiest ways to reduce your grocery costs is to shop with a plan. Check your cupboards and fridge first, then build meals around what you already have. Write a shopping list and avoid buying simply because something is on promotion.

Planning also helps you use ingredients across several meals. A roast chicken, for example, can become sandwiches, a salad topping or a filling for wraps the following day.

Choose filling, affordable staples

You do not need expensive ‘health’ foods to eat well. Beans, lentils, eggs, oats, maize meal, samp, rice, potatoes and seasonal vegetables can form the basis of nutritious, satisfying meals. UNICEF South Africa also recommends affordable staples such as grains, spinach, cabbage and butternut.

Where possible, compare the price per kilogram rather than simply choosing the cheapest-looking packet. A larger pack is only a saving if you will actually use it before it expires.

Also see: VAT 101: What the increase means for your grocery spending

Make specials work for you

Specials can save money when they are for foods you already eat. Look for discounts on versatile ingredients such as chicken, mince, vegetables and pantry staples. Consider supermarket loyalty programmes, but do not let promotions persuade you to buy unnecessary extras.

Seasonality can also work in your favour. Stats SA reported that fruit and vegetable prices were lower year-on-year in May 2026.

Waste less, save more

Food thrown away is money thrown away. Store leftovers properly, freeze surplus bread or cooked meals, and use vegetables before they spoil. A little creativity can turn yesterday’s dinner into today’s lunch.

The goal is not to eat less—it is to spend smarter while still eating satisfying, nutritious food.

Also see: Is your weekly grocery shop adding to your carbon footprint?

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