According to the Canada Food Price Report, the average family of four is expected to spend more than $17,571.79 annually on food, making groceries one of the largest household expenses after housing and transportation. 

The good news is that you don’t need to make drastic lifestyle changes to reduce your grocery bill. Small changes to how you shop, plan meals, and take advantage of discounts can add up to hundreds – or even thousands – of dollars in savings each year.

Whether you’re trying to stretch your budget, pay down debt, or simply get more value from your weekly shop, these practical grocery-saving tips can help.

Quick ways to save money on groceries

If you’re looking for the fastest ways to reduce your grocery bill, start with:

• Planning meals before shopping
• Buying items that are on sale
• Using cashback apps
• Joining loyalty programs
• Reducing food waste
• Tracking your grocery spending

Why are groceries so expensive in Canada?

Food prices have risen significantly in recent years due to inflation, supply chain disruptions, labour shortages, and increased transportation costs. New data from Statistics Canada shows that food prices rose by 3.5% year-over-year in April 2026, although many grocery staples saw their prices increase by significantly more than that.

For many Canadians, groceries now represent one of the largest monthly household expenses after housing and transportation. According to a 2024 Leger survey, nearly half of Canadians report living paycheque to paycheque, making everyday savings opportunities more important than ever.

While some price increases are outside your control, how you shop can make a meaningful difference to your overall spending.

1. Plan your meals before you shop

One of the simplest ways to save money on groceries is to plan your meals before heading to the store.

Meal planning helps you:

• Buy only what you need
• Reduce impulse purchases
• Avoid food waste
• Use ingredients more efficiently

Before shopping, check what you already have in your fridge, freezer, and pantry and build your meal plan around those items. 

Meal planning can also reduce food waste and limit expensive last-minute takeout orders. Even planning just four or five dinners in advance can help reduce unnecessary spending throughout the week.

2. Build your grocery list around flyer specials

Instead of deciding what you want to eat and then shopping for ingredients, start with the sales.

Apps such as Flipp allow you to compare grocery flyers from multiple stores in one place.

If chicken is on sale this week, consider building meals around chicken. If seasonal produce is heavily discounted, adjust your menu accordingly.

Shopping based on sales can significantly reduce your grocery costs over time.

3. Use cashback apps

Cashback apps provide money back on items you’re already purchasing.

Popular Canadian options include:

• Checkout 51
• Caddle
• Eclipsa
• Rakuten Canada

While individual savings may seem small, they can add up over the course of a year.

4. Join grocery store loyalty programs

Many Canadian grocery chains offer loyalty programs that provide discounts, rewards, and personalized offers.

Popular programs include:

• PC Optimum
• Scene+
• Air Miles

These programs can help reduce your grocery costs while rewarding purchases you would have made anyway.

5. Try couponing

Couponing in Canada may not be as extreme as what you see on television, but it can still provide meaningful savings.

Digital coupons, cashback offers, store promotions, and manufacturer discounts can often be combined with existing sales.

Even saving just $20 per week through loyalty programs, coupons, cashback apps, and shopping sales can add up to more than $1,000 per year.

6. Compare unit prices

Larger packages aren’t always cheaper.

Compare the price per 100g, kilogram, litre, or item to determine which product offers the best value.

Many stores display unit pricing directly on shelf labels, making comparisons easier.

7. Reduce food waste

Throwing away food is essentially throwing away money. According to the National Zero Waste Council, $49 billion worth of food is sent to landfill or composted each year in Canada.

Simple ways to reduce food waste include:

• Freezing leftovers
• Properly storing produce
• Planning meals around ingredients you already own
• Using older items before buying new ones

Reducing food waste can have a surprisingly large impact on your grocery budget.

8. Buy generic or store brands

Many store-brand products offer similar quality to national brands at a lower price.

Products such as pasta, canned goods, dairy products, frozen vegetables, and pantry staples are often significantly cheaper when purchased under a store brand.

9. Take advantage of price matching

Some Canadian retailers allow customers to match competitors’ advertised prices.

Price matching can help you access the lowest prices without visiting multiple stores.

Before shopping, check your store’s current policy and keep flyers or screenshots readily available.

10. Track your grocery spending

You can’t improve what you don’t measure.

Tracking your grocery spending helps you:

• Identify spending patterns
• Set realistic grocery budgets
• Measure progress over time
• Spot opportunities to save

Using our free Groceries Budget Tracker can also help you determine whether your spending is increasing faster than expected.

A real client story: small changes can add up

When Mia went on maternity leave, her household income dropped significantly. Like many Canadians, she found herself looking for ways to reduce spending without sacrificing the things that mattered most.

One of her biggest expenses was regular nights out with friends. After speaking with a counsellor at Spergel, Mia and her friends swapped expensive restaurant outings for affordable dinners and gatherings at home. The change helped reduce costs while allowing everyone to stay connected.

Mia’s experience highlights an important lesson: small changes to everyday spending habits can add up over time and create more room in your budget.

Read Mia’s full story.

When saving on groceries isn’t enough

Finding ways to reduce your grocery bill can provide valuable financial relief, but sometimes the challenge goes beyond budgeting.

If you’re:

• Using credit cards to buy groceries
• Falling behind on bills
• Struggling with debt payments
• Receiving collection calls
• Living paycheque to paycheque

it may be time to explore additional support.

At Spergel, our Licensed Insolvency Trustees have helped more than 100,000 Canadians understand their options, reduce overwhelming debt, and regain financial stability.

Frequently Asked Questions

How much should a Canadian spend on groceries each month?

The answer depends on household size, location, and dietary needs. However, groceries are one of the largest household expenses for many Canadians, making budgeting and meal planning increasingly important.

What is the easiest way to save money on groceries?

Meal planning, shopping sales, using loyalty programs, and reducing food waste are among the simplest and most effective ways to lower grocery costs.

Is couponing worth it in Canada?

Yes. While Canadian couponing opportunities are more limited than in the United States, coupons, cashback apps, and loyalty programs can still generate meaningful savings over time.

What are the best grocery savings apps in Canada?

Popular options include Flipp, Checkout 51, Caddle, Rakuten Canada, and store-specific loyalty apps such as PC Optimum and Scene+.

How can I cut my grocery bill in half?

While cutting your grocery bill in half may not be realistic for every household, strategies such as meal planning, reducing food waste, shopping sales, buying store brands, and using loyalty programs can significantly lower costs.

What is the cheapest grocery store in Canada?

Prices vary by location, but discount chains such as No Frills, FreshCo, Food Basics, and Giant Tiger are often considered among the most affordable grocery retailers in Canada.

Final thoughts

Learning how to save money on groceries in Canada isn’t about deprivation – it’s about shopping more strategically.

By combining meal planning, flyer shopping, loyalty programs, cashback apps, and smarter spending habits, you can reduce your grocery bill and free up room in your budget for the things that matter most.And if rising grocery costs are only part of a larger financial challenge, Spergel is here to help. Book a free consultation today to explore your options and take the next step toward financial stability.

What to read next

• How to budget money on a low income
• How to reduce your current bills: tips to save money
• How to live frugally in Canada: 10 practical tips for saving money
• Increasing cost of living: how to tackle rising prices
• Job loss: How to stay out of debt

Current surplus income limits – monthly thresholds (2026)

When will the 2027 surplus income limits be released?

How surplus income limits have changed in recent years

Surplus income limits: key facts

• • Surplus income is based on household net income after taxes.
  • Payments equal 50% of income above the threshold.
  • Calculations are based on average monthly income during bankruptcy.
  • Higher surplus income can extend the length of bankruptcy.

What is surplus income in bankruptcy?

Surplus income formula

Example: How surplus income is calculated

How surplus income affects the length of bankruptcy

Why surplus income limits increase each year

• • Inflation
  • Changes in average Canadian income
  • Rising living costs

What if your income changes during bankruptcy?

• • Self-employed
  • Commission-based
  • Receiving bonuses or overtime
  • Working irregular hours

Why surplus income can make bankruptcy more expensive

Consumer proposal vs bankruptcy: why surplus income matters

• • Your payment amount is negotiated upfront with creditors
  • Increases in income do not increase your monthly payment
  • Your payment schedule does not extend due to income increases

How to estimate your bankruptcy payment

1. Determine your household size
2. Calculate your average monthly net income
3. Subtract the OSB surplus income threshold
4. Divide the result by two

Struggling with bankruptcy payments or surplus income?

What to read next

• • What happens after you file bankruptcy?
  • Does bankruptcy clear CRA debt?
  • Payday loans and bankruptcy: everything you need to know
  • How much does a consumer proposal cost?
  • Filing bankruptcy a second time

FAQs

• Childcare expenses
• Medical costs
• Court-ordered support payments

This means that Spergel is legally authorized to help Canadians reduce or eliminate debt through formal solutions like consumer proposals and bankruptcies – and is required to follow strict federal rules designed to protect you. If you’re asking this question, you’re not alone. When it comes to your finances, taking time to check who you can trust is not only normal – it’s the right thing to do.

Why people ask “Is Spergel legit?”

Searching for phrases like “is this company legit” is often part of making a careful, informed decision.

That’s especially true in the debt space, where:

• Some companies charge high fees without delivering real solutions
• Others are not licensed or regulated
• The process can feel overwhelming or unfamiliar

Being cautious doesn’t mean something is wrong. It simply means you’re protecting yourself.

What makes Spergel a legitimate debt help provider?

Spergel is a Licensed Insolvency Trustee (LIT) firm.

Licensed Insolvency Trustees are the only professionals in Canada legally authorised to administer consumer proposals and bankruptcies.

Spergel is regulated by the Office of the Superintendent of Bankruptcy Canada (OSB), which oversees all insolvency proceedings in the country.

This means:

• We are licensed and monitored by the federal government of Canada
• We must follow strict legal and ethical standards
• We are required to act in your best interest
• Our fees are regulated and built into formal programs

For more than 35 years, Spergel has helped over 100,000 Canadians navigate debt safely, with clear, structured solutions designed to give people a fresh financial start.

Expert support you can trust

At Spergel, you’ll be supported by experienced Licensed Insolvency Trustees who are recognised leaders in their field.

• Alan Spergel, Founder and Licensed Insolvency Trustee, has over 30 years of experience and has helped shape the industry as a former Chair of the Canadian Association of Insolvency and Restructuring Professionals (CAIRP) and member of the Superintendent of Bankruptcy’s advisory board.
• Gillian Goldblatt, Licensed Insolvency Trustee and Partner, is an award-winning industry leader and a trusted media voice, featured in outlets including BNN Bloomberg and The Globe and Mail.

“Our role is to provide clear, honest advice so people can move forward with confidence.”
— Alan Spergel, Licensed Insolvency Trustee

Learn more about our team and their experience.

Licensed Insolvency Trustee vs debt consultant: what’s the difference?

Not all debt help services are the same – and this is where many people get caught out.

If a company isn’t a Licensed Insolvency Trustee, they cannot legally provide the solutions many people are actually looking for.

How to tell if a debt company is legit

Before working with any debt help provider, it’s important to ask the right questions.

Look for:

• Are they a Licensed Insolvency Trustee?

• Are they regulated by the Canadian government?

• • Are fees clearly explained? A legitimate provider will always be transparent about how fees work. With a Licensed Insolvency Trustee, fees are regulated by the Canadian government and built into formal solutions like consumer proposals – meaning no large upfront costs and no hidden charges. If anything feels unclear – especially around fees – it’s always worth asking for a full explanation before moving forward.

• Do they offer a free consultation? 

Watch out for:

• Pressure to sign quickly
• Large upfront fees
• Vague or unclear explanations
• Claims that sound too good to be true

A legitimate provider will always:

• Be transparent
• Take time to explain your options
• Give you space to make the right decision

What real clients say about Spergel

Spergel has helped thousands of Canadians navigate debt with confidence – and that’s reflected in the feedback we receive every day.

• 4,000+ reviews across platforms including Google and Trustpilot
• Real client success stories from people across Canada
• A long track record of helping individuals and families regain financial stability

“I would like to express my sincere thanks to the Spergel team for their excellent service, professionalism, and strong ethical standards throughout the process.”

Read real client stories and experiences.

What you can expect from Spergel

At Spergel, the approach is simple:

• No judgment
• No pressure
• Clear, honest advice

We take the time to understand your situation and walk you through your options so you can make the right decision for you.

Still unsure? That’s completely okay

You don’t need to have all the answers before reaching out.

Spergel offers a free, confidential consultation where you can:

• Ask questions
• Understand your options
• Get clarity without obligation

You’re in control the entire time.

Book your free consultation today

FAQs

No. Spergel is a private firm, but it is licensed and regulated by the federal government.

Yes, we’re proudly Canadian owned and operated.

Yes – these fees are regulated by the Canadian government and built into all formal debt solutions, such as consumer proposals.

This means:

• There are no hidden upfront charges
• Fees are standardized and controlled by law
• Payments are included in one affordable monthly amount

You’ll always know exactly what to expect before making any decision.

Yes, insolvency solutions can impact your credit score. If, however, you’re already struggling with debt, your credit may already be affected. Working with a Licensed Insolvency Trustee can provide a structured path to reduce your debt, stop further damage, and begin rebuilding your financial future.

Yes – consumer proposals are a legal, government-regulated process designed to help Canadians reduce debt and avoid bankruptcy where possible.