How to save money on groceries: unit prices, coupons and SNAP

Know what a grocery budget looks like

USDA’s Thrifty Food Plan prices a healthy diet made at home on a tight budget. For September 2026, it put the cost for a family of four (two adults and two school-age children) at $1,024.00 a month, or $236.30 a week. USDA suggests adding 20% for a one-person household and 10% for two people (USDA). Use it as a yardstick.

Shop with a plan

• Plan meals around what you have. Check the fridge and pantry, plan a few dinners and shop from a list.
• Read the unit price. NIST says a unit price label shows how much you pay per unit, such as per ounce, liter or gram, so you can compare similar products. It also helps you spot “shrinkflation,” when a package gets smaller but the price stays the same (NIST). Bigger isn’t always cheaper, so check.
• Try the store brand and compare its unit price with the name brand.
• Use the store’s app or loyalty card for digital coupons, and stock up on staples when they’re on sale.

Waste less food

USDA estimates that 30% of the food supply is lost or wasted at the retail and consumer levels, partly because people toss good food over confusing date labels (USDA FSIS). What the labels mean:

• “Best if Used By” is when a product will taste best. It isn’t a purchase or safety date (USDA FSIS).
• “Sell-By” is for the store’s inventory, not safety (USDA FSIS).
• “Use-By” is the last recommended date for peak quality. It isn’t a safety date, except on infant formula. Don’t buy or use formula after its Use-By date (USDA FSIS).
• Food past its date should still be safe if handled properly, until it develops an off odor, flavor or texture (USDA FSIS).
• Dates don’t make up for mishandling. USDA says a cold dish like chicken salad left above 40 degrees F for more than two hours, or one hour at 90 degrees F or higher, shouldn’t be eaten (USDA FSIS).

Clip the Sunday coupons

Paper coupons still come in the Sunday paper. The Chicago Tribune’s home delivery offer page lists money-saving coupons in the Sunday paper (offer page). Compare the cost with what you’d save. See our Chicago Tribune home delivery guide for the plans and fine print.

Get help paying for food in Illinois

• SNAP (Link). SNAP helps people with low income buy food. In Illinois, benefits go on the Link card, and the amount depends on household size, income and deductions such as rent (IDHS). Apply online through ABE.
• How fast it works. USDA says most applicants get a decision within 30 days, and some households with very little income or cash can get benefits within 7 days (USDA). Illinois also offers emergency SNAP that is ready in 5 days or less for people who qualify (IDHS).
• Resource limits. For Oct. 1, 2026 to Sept. 30, 2027, USDA lists a $3,000 limit on countable resources, or $4,750 if someone in the household is 60 or older or disabled. Check Illinois rules too (USDA).
• Rule changes. USDA says a 2025 law changed SNAP work requirements and some non-citizen eligibility (USDA).
• Shop online with SNAP at participating stores in all 50 states (USDA).
• WIC. If you’re pregnant, recently had a baby or have a child under 5 and meet the income guidelines, WIC can help with healthy foods (IDHS).
• Food pantries. The Greater Chicago Food Depository lists pantries in Chicago and Cook County and offers free SNAP application help (Greater Chicago Food Depository).

Trimming other bills too? See our subscriptions and bills guide, our water bill guide and heating bill help in Illinois.