Allergy Friendly, Gluten Free Budget Meals & How to Save on Food

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How to Save Lots of Money on Groceries ASAP

I’m going to be clear and up front with you: there is no easy way to save lots of money on your groceries, and here’s why: you’ll pay with your time or your money. It’s easy to overlook the fact that time is money, but it is. If you don’t mind giving up lots of your time, the easy way to save money on groceries is to make everything at home including the basics such as bread.

You can also save money by skipping the grocery store, all convenient foods, and shopping at your local farmer’s market. Now, we all know that isn’t super duper practical for everyone living in modern times, so let’s look at how you can save money at the grocery store when following a gluten free diet, or when you’re managing food allergies.

Full Disclosure: Due to Medical Reasons, I Spend a Lot on Groceries

Here’s why that’s relevant: there may be other ways to save on gluten free groceries and allergy friendly groceries that I don’t know about. With my very limited diet, the few ingredients that I can purchase are incredibly expensive. On top of that, one of my kids with food allergies can’t do shared equipment, so that drives the price of anything packaged through the roof.

In fact, I often choose to pay with my time because it’s just “easier” that way.

One Non-Traditional Way I Reigned in the Budget

When my kids were really little, they were sick, all the time. The medical bills were pretty high, and I could tell you a lot of stories, however, I’m going to stay on track. After doing a lot of research for various reasons, I switched them over to clean eating, low/no sugar, as organic as possible.

Within three months, no one was sick anymore, all asthma had cleared up, they were sleeping better, and the list goes on. At first I thought… no, there’s no way. After about 8 months of this I though, clearly I’m on to something.

When it was time to renew the medical insurance, I had already slashed medical costs by 90%, and it was decided to decrease the insurance plan (which would save about $700 a month). You know what happened? Nothing. I kept the kids on a clean diet and they stayed incredibly healthy and almost never needed to go to the doctor after that.

Now, will this work for everyone? Nope. However, it’s something that’s easy to overlook. People have gotten so used to living in a sick society that they don’t realize the power and benefits that comes from healthy living. So, if your medical bills are sky high, explore root causes to medical ailments (if possible) and see if that’s a way you can save money.

Tips on Saving Money on Groceries with Inflation

For the past five years (wow it’s been a long time), we’ve seen a lot of inflation. Officially, we “haven’t” but that’s government math for you. The harsh reality is simple: life in pre-lockdowns was pretty affordable and life post-lockdowns just isn’t. I keep seeing post after post of people (without dietary restrictions) that are spending most of their paycheck on rent and groceries (where before that was closer to half of their check).

Here are my top tips for saving during these incredibly tough times:

If you don’t need to be brand loyal (shared equipment etc.), find the least expensive brand for the ingredient/product you’re purchasing.
Make as many novelty products at home as possible (ice cream, etc.)
Shop in bulk if possible (Costco, Sam’s Club, etc.)
Look online for discounts/coupons from brands you love (but don’t obsess and waste loads of time either).
Shop online at places like Thrive Market and Vitacost that have fantastic prices on free-from foods.
Visit your local farmer’s market, the prices are generally lower there.

In terms of brand loyalty, here’s an example I can give you. Shared equipment isn’t an option in my home for a range of products. One product that’s dairy free, made on dairy free equipment is 7x the cost of a similar product that’s dairy free, but made on shared equipment with milk. This example is multiplied over a range of products I need to purchase, and I’m sure you can see how that drives the cost up.

Through my years of work in the free-from community, I’ve estimated that about 30% of people with food allergies can’t have food made on shared equipment. If you’re in that group, make what you can at home, and grin and bear it for the rest.

Download the Free-From Budget Guide! If you need more tips and resources, this may be a handy resource for you.

Gluten Free Budget Recipes

Here are quite a few recipes that are gluten free and budget friendly. Many aren’t super difficult to make, and some are freezer friendly as well.

Dairy Free Honey Almond Meat Sauce (great with rice or noodles)
Sesame & Soy Free Pork Stir Fry (also great with rice or noodles)
Pressure Cooker Cabbage & Chicken Soup (great time saver as well as money saver)
Creamy Vegan Eggplant & Rice
Maple Banana Oat Squares (great for breakfast and snacks)
Dairy Free Creamy Avocado Pasta Sauce

Time vs Money: Pick Your Payment Method

As I mentioned earlier, you’re going to pay with your time, or your money. You need to pick which one you can afford. If you have 3 kids under 10, you’ll probably want to pay with your money. If your kids are over the age of 10 and don’t need to be driven around too much, paying with time might be the better choice.

Only you can determine which is the better route, just know, there’s no avoiding it. For those who choose to pay with their time, the top piece of advice I can give you is this: Batch Cook & Freeze like your life depends on it.

Here’s why batch cooking is the way to go: For each batch of something you double or triple, you’re saving future you 1 – 2 hours of time (sometimes more). You’re also saving on clean up time, cost to run your dishwasher, and so on. Over the course of a year, those savings really add up.

The second big tip: invest in a great freezer and backup battery. Yes, this will cost you money, however, the last thing you want is to have a low quality storage freezer ruin all your hard work and waste all the money you spent on free-from ingredients.

If you’re looking for budget friendly gluten free and allergy friendly recipes, RAISE has a whole section available. There’s also freezer-friendly recipes available as well to help with batch cooking.

Time Paying Tip: Rally Your Community

Paying with time can be a lot, especially if you have little kids. Now, free-from kids do need to learn how to cook and bake, keep a kitchen organized, and so on. However, little kids can slow down the process.

On days where you need to batch cook and have efficient production, get your community on board. Maybe someone can come over and keep your kids entertained whilst you cook and bake, or they can have your kids over so you have a quiet home to work in.

Maybe a family member can come over and provide help in the kitchen so you have someone on prep and someone on stove duty. Whatever community involvement looks like for you, be sure to tap into it, as it can really help save your sanity.

Keep in mind, if you have batch cooking folks in your area, or other free-from families, you can all band together and create a cooking community where everyone WINS. I can’t suggest this enough, because having safe food on hand is your version of fast food, and another layer of safety if you find yourself in an emergency situation.

Money Saving Tip: Shop the Perimeter of the Grocery Store

Many people don’t realize this, but you can save a lot of money on groceries by shopping the perimeter (outer border) of the store. This is where you’ll find produce, dairy, and other basic ingredients. These ingredients are generally well priced.

The center aisles is where you’ll find packaged, convenient, and novelty products, all of which will cost more. Now, there are some center aisle products that are basics such as dry pasta and cans of beans. Just be sure to really keep your eyes on the price tag when you’re in the center of the grocery store.

Money Saving Tip: Avoid Dollar Stores If You Can

On the surface, dollar store type stores seem like they have loads of cheap options. However, in recent years, several media outlets have done full programs to show that you’re not actually saving money at the Dollar Store and other cheap stores.

Here’s why: Shrinkflation. It’s a term that basically means you were paying $5 a box for 12 ounces of cookies and now you pay $5 a box for 9 ounces of cookies. The size of the physical box hasn’t changed and it seems like you’re still paying the same amount, when in reality you’ve lost 3 ounces of product.

Stores like the Dollar Store operate on shrinkflation, which is how they offer low prices. You pay $1 for 6 ounces of a product. Had you gone to the regular store it would have been $1.39 for 14 ounces. You think you saved 39 cents, but the Dollar Store price is really 0.166 per ounce and the regular store is 0.099 cents per ounce. In reality, you’re paying 0.067 more per ounce at the Dollar Store.

When we take this concept and apply it to your entire cart, you’ve paid $10 – $20 more at the Dollar Store. For those who can’t avoid these types of stores right now, I totally understand. Do what you can to save a little here and there so you can make purchases at a better store where your dollar will go further.

Don’t Underestimate the Value of Canned & Frozen Goods

Where you can, purchase frozen and canned goods. These ingredients are usually well priced, and offer a wide range of nutrients that can help build well rounded meals. Many wonder if the nutritional quality of frozen foods and canned foods compare to fresh, and the answer is YES.

Usually, ingredients are harvested at peak ripeness then processed/preserved quickly with a canning or freezing technique. The thing to look out for in my opinion would be added salt, added sugar, anti-caking agents, and other ingredients that aren’t necessary.

Personally, I tend to purchase organic frozen fruits and frozen vegetables alongside organic canned beans and glass jarred tomato products. For those who CAN do shared equipment with major allergens, Costco has a great range of canned and frozen produce (including organic) that are very well priced.

Allergy Friendly & Gluten Free Budget Meals & Ideas

Since we’re on the topic of canned and frozen goods, let’s look at a few more budget friendly, allergy friendly, gluten free meals and ideas.

Gluten & Dairy Free Creamy Apple Rice (this is an excellent oatmeal alternative for those who can’t have oats)
Chocolate Chip Blueberry Chia Pudding (great for breakfast and snacks)
Allium Free Beet Chili
Easy Beef & Broccoli Sheet Pan Dinner (saves time and money)
Easy Power Balls
Legume Free Vegan Potato Curry Stew

Money Saving Tip: Shop Farmer’s Markets and Bulk Stores

Speaking of Costco, without Costco, I wouldn’t be able to feed my kids the way that I do. A lot of their natural and organic products are priced up to 60% lower than standard grocery stores. If you have one (or several) in your area, check out what’s offered and see if you can start saving big time.

If you can’t do shared equipment, you can call Costco customer service with an item number and they have all of the allergen info available. RAISE has a Costco Product Guide where we let you know which Kirkland/Costco items are made on free-from equipment.

Farmer’s Markets are another great place to find safe food that’s well priced. You can usually talk with people who work on the farm to learn how the food is grown and processed which is great if you have a corn allergy, or are averse to purchasing products made with specific pesticides etc.

If you’re concerned about organic, a farmer’s market is really helpful in this area as well. It’s not uncommon for farmers to use organic methods without being certified organic. Certification is expensive and not all farms can cover that cost. Talk to the farmers and get to know their techniques. I’ve found many fantastic farms this way that can meet all of my needs.

Meal Planning: A Great Way to Save Money on Groceries

Meal planning can help you save money on groceries because if you have a plan, you know exactly what to shop for. You can also check your pantry before shopping ot make sure you aren’t purchasing something you already have.

Without a meal plan, many people go into the grocery store and purchase whatever looks good in the moment. Said items tend to be the more expensive, convenient products in the store, which means they’re spending a lot more than necessary.

If you’re new to meal planning, you can start by planning half your meals and see how that goes (some people find going from no planning to all planning to be too much to handle). Make meals at home for a few weeks, then add more meals to your plan. Over time, you’ll start saving quite a bit of money at the grocery store.

If you’re not sure where to start on allergy friendly and gluten free meal planning, RAISE has you covered. There’s have a whole section of resources on meal planning. Additionally, when you use the recipes on the website, you can generate your meal plan on the website, and then you can then generate an AUTOMATIC grocery list. This has a huge benefit for you as it can save you time and mental energy.

Save 25% on a RAISE Membership today! Use the code budget when checking out and you’ll save 25% on the lifetime of a Silver, Platinum, or Recipes Only Membership.

Allergy Friendly, Gluten Free, Budget Friendly Ingredients

As you go about thinking about menu planning and what to lean into when you’d like to save money, here are some ingredients that tend to be very affordable:

Beans
Rice
Frozen Veggies (broccoli, corn, peas, carrots, cauliflower, green beans, spinach)
Sweet Potato & Potato
In-Season Fresh Produce (out of season will always cost more)
Bacon Ends (this is an off cut of bacon that’s very economical)
Chicken Thigh (for meat eaters, a less popular cut can save money)
Canned/Jarred Tomatoes (and tomato products)
Gluten Free Rolled Oats (these are great for more than just breakfast)

For those who want a super economical option, look into dry beans instead of canned beans. They cost a lot less money, however, you’ll spend more time on preparation. The good news though is that it’s hands off preparation, but it is something you’ll need to plan for.

This list is just the beginning. Go through your favourite local grocery store and really examine prices. Determine what feels right for your wallet and take note so you can plan future menus with affordable ingredients.

Money Saving Tip: Look For Stores Like Grocery Outlet

Grocery outlet is not like the Dollar Store. I had heard about them for a while, but was skeptical. The first time I went, I saved over $200!! They had my very expensive truly corn free maple syrup at 50% off, along with several other free-from brands my kids love. When I asked how they’re able to do this, I was told that the buyers purchase opportunistically, and that nothing is guaranteed to be there when I return.

Grocery Outlet is a chain on the Pacific Coast. Check their website so you know what to look for where you live. My understanding is that there are stores like this all over the country.

HUGE Tip: If you do find a grocery outlet type of store in your area, check expiration dates before stocking up. One of the opportunities they tap into when purchasing food is getting products with a short sale date. I once saved 80% on an expensive snack because it was going to expire in 3 months, instead of the regular 12 – 15 months I’m used to.

Be sure to meal plan around items you purchase with a short expiration date to make sure you aren’t wasting food and money.

Save Money By Avoiding Novelty Items & Highly Processed Foods

Here are items that in my opinion break the bank:

Gluten Free Bread
Dairy Free Cheese
Dairy Free Ice Cream
Refined Sugar Free Ice Cream
Gluten Free Tortillas
Corn Free Chips
Organic & Natural Soda
Crab (and other high value seafood)
Pre-Washed Salad Greens
Gluten Free Granola
Pre-Made Fancy Salads
Expensive Cuts of Meat
Gluten Free Frozen Pizza
Organic Cold Pressed Green Juice
Misc Gluten Free Baked Goods
Vegan/Plant-Based “Meat”

Some of these products are easy to swap for something less expensive whilst others, you either buy it or you don’t. One way I brought down the grocery bill was to purchase a water carbonator for my kids, and organic water drops for them to add.

For ice cream, I have a really nice machine that was used exclusively for me. When I upgraded my ice cream machine, I started making their ice cream at home with my old machine and that was another way I started saving quite a bit of money.

Learn to Make Novelty Items at Home

I make a lot of the above listed expensive novelty items at home not just out of necessity (shared equipment etc.), but also because I refuse to pay a tonne of money for something I can easily do myself. In fact, that’s what I love about RAISE: you get the recipes so you can dodge the high prices.

Some novelty items will require you to invest in a special tool, such as an ice cream machine with the built in compressor, however it will be well worth it. You can control the individual ingredients, as well as the sugar content and flavours.

There will be times when you can’t make a novelty item at home. In those cases, limit how much you serve meals that include them. In my case, dairy free cheese is the perfect example. I’m not going to spend thousands on equipment, so I space out how often I serve cheesy meals. No one has an issue with this because I have delicious meals on rotation all the time.

Money Saving Tip: Skip Services Such as Instacart and Look for Services Such as Good Eggs

We’re living in a time like no other: we have self driving cars and groceries delivered in 60 minutes after tapping a few buttons. However, don’t be mislead into thinking delivery services are free. Instacart and similar services are something you pay for in addition to your regular grocery bill.

I saw someone once break down the difference between shopping with and without Instacart and I was shocked. In the example I saw, the bill was nearly 50% higher than it should have been because of the Instacart fee. The thing is, I totally understand it. They’re a third party company offering you a service, just make sure you’re prepared for the price.

On the other hand, services such as Good Eggs have the same prices as a standard grocery store. How? They’re basically a grocery store-warehouse. They purchase products wholesale, just like a grocery store, but the overhead is much lower since they don’t have a physical store that you shop. It’s a warehouse for receiving, people for picking and sorting, and the delivery drivers. This model enables them to offer food at the same prices as grocery stores, and sometimes a little less expensive.

The only thing to look out for is additional fees. After launching and building a customer base, Good Eggs increased the delivery cost, the minimum order amount, and added a “Good Jobs Fee” which is a percentage of your order. These charges can add up quickly if you’re not careful. What you’ll want to do is determine the value of gas + time to do the shopping yourself. As long as the fees are less than the cost to do it yourself, all is well.

Good Eggs is limited to CA for now (they’re shipping some items though), and services such as Market Wagon are available in the mid west. Check out the websites so you know what to look for in your area. You can also check Local Harvest for CSA subscriptions on produce that can save you money as well.

How to Save Money on Groceries With Coupons

We live in a time where everyone goes to Amazon and forgets to go to the manufacturer’s website. It’s not uncommon for food producers to offer sales or free shipping when shopping with them. Is it as convenient as adding everything to your Amazon cart? Not really. However, you can save quite a bit with this method.

Check a manufacturer’s social media account which sometimes has coupons, and sign up for their newsletters. Many send out coupon codes this way as well. Also know that as of late, Amazon charges considerably more for products when compared to the manufacturer (and that’s factoring in shipping costs).

If the manufacturers you love don’t offer coupons on their website or newsletter, check out rebate apps which sometimes feature gluten free and allergy friendly foods.

At the End of the Day, Do What’s Best for You

Ultimately, you’re the only one that has a deep understanding of your time budget and money budget. You’ll have to make choices that align with what you can afford on both fronts. Cut back where you can, let your hair down where you can, and keep plugging along.

Make sure you’re not stretching yourself so thin trying to save a dollar that it makes you ill (because then you’re looking at an additional medical cost). And to the same point, don’t spend so much time trying to save a few dollars that you’ve essentially spent hours that could have been better spent on something else (such as a side gig that pays you).

Answering Your Allergy Friendly & Gluten Free Budget Questions

What is a Good Budget for Groceries Each Month?

This isn’t something I can really answer. Each household is going to be different. I like to take a practical and frugal approach:. When you have a paycheck, try to put aside 10% right off the top. This is emergency cash. From there, pay tithe, rent, utilities, internet, phone, and electricity. You’ll also need to budget for gas and any other known monthly expenses. What’s left is food money.

Once you know your number, meal plan accordingly. If you’re finding that you fall short, determine how short you are. Maybe you can’t stash away the 10% yet. Perhaps you need to cut back elsewhere, or pick up a side gig. I know… it’s not an easy solution. Yet, if you need to pay with money, and not time, you’ll need to have quite a bit given the cost of convenience free-from foods.

Ideally, you’ll want to be able to purchase what you need, and have a little money leftover. If you find that you’re always falling short, look at eliminating novelty foods for a while and sticking with the basics.

How Can I Save $100 a Month on Groceries?

There are quite a few ways to save $100 on your groceries each month. It’s going to come down to saving $25 a week. Here are some ways to bring your bill down:

Determine if you can skip items on the grocery bill over $5.99. Removing a few of those each week saves big.
Are you able to make at least one novelty items at home? Over the month, that could be up to $25 in savings.
Reduce your monthly meat purchase by 10 – 15%.
Purchase half the dairy free cheese you normally buy and use a it less in each recipe.
Try making your own gluten free bread at home for a month.
Bake free-from cookies and graham crackers at home (this can add up quickly especially if you have kids).

These small tweaks are enough to shave money off your bill each week, which will add up substantially over the month. However, I hope you noticed that you had to pay with your time instead.

What’s the Most Cost Effective Way to Save Money on Groceries?

The most cost effective way to save money on groceries will be batch cooking and freezing. It requires you to purchase ingredients in bulk, and make quite a bit of food as well. Whilst this is a big investment of time and cash up front, the savings over the year is well into the thousands of dollars and hundreds of hours.

As someone who does this regularly, trust me when I say this: batch cooking and freezing is the best way to save time, money, and energy in the long run.

Can You Save Money by Ordering Groceries Online?

Sometimes yes, sometimes no. First, you’ll need to be ordering from a proper store, or a warehouse model like Good Eggs that I mentioned earlier. Services such as Instacart are essentially personal shoppers and their fees are an extra cost on your grocery bill. With that type of service, you save nothing.

In some areas, Amazon Fresh delivers, and that can be cost effective. To really know if you’re saving, grab your latest grocery receipt and compare the prices to the online options you’re considering. I like to do this every so often so I know who has the best price on the items I need the most. You can also price compare with Thrive Market and Vitacost.

Also, avoid buying things just because they’re on sale if you don’t need them. You’re not really saving $2 if you spent $3.99 you weren’t planning on spending in the first place. Stores are trying to entice you, so be sure to stick to your list and frugal mindset.

Is it possible to make nutritious and affordable meals at home?

Yes! It’s entirely possible for homemade, budget friendly meals to be both nutritious and delicious. In fact, I do this all the time with breakfast, lunch, dinner, dessert, snacks, and even desserts.

When making health meals at home, I start with seasonal fresh fruits and veggies and build meals from there. Let’s look at pasta and red sauce (as my kids like to call it). You can start with a jar of crushed tomatoes, tomato pasta, and tomato sauce. Add salt, a little raw honey, and a range of seasonings. You can also add diced mushrooms, diced onion (or shallot) chopped baby spinach, diced bell peppers, fresh herbs, and dried spices. Combined, all of these ingredients bring amazing nutrition to the table, and it tastes incredible.

If we were to look at a breakfast such as oatmeal, you can add chopped dates, organic cinnamon, and frozen wild blueberries to oatmeal to add texture and a range of nutrients.

There are lots of little ways you can boost the nutritional value of home-cooked meals, and it really starts with adding some fresh or frozen veggies to your recipes.

Allergy Friendly, Gluten Free Budget Meals & How to Save on Groceries