How to get free food: the ultimate guide

How to get free food now

Some assistance programs are meant to help you through short-term crises and others provide long-term, ongoing support. There are programs designed specifically for seniors, children, or disaster victims.

"For immediate help, you should try finding your closest food pantry or food bank," says Propel's Dave Guarino. "For more ongoing help, there are a number of government programs that can provide you with help buying food, including SNAP (which is also known as food stamps), WIC (for pregnant women, babies, and young children), and the free and reduced price school lunch program for kids in school."

To learn more about some of these options, visit the U.S. Department of Agriculture's Food and Nutrition Service website or keep reading for a deeper dive.

Government food assistance programs

SNAP, WIC, and Summer EBT (SUN Bucks) help millions of families buy groceries each month:

The Supplemental Nutrition Assistance Program (SNAP or food stamps):  This federal program is designed to provide food benefits for low-income families on a sliding scale based on income and household size. SNAP helps both individuals and families supplement their grocery budgets.

"SNAP is the most effective anti-hunger program in the United States," says Mitch Steichen, senior communications and media relations manager at Feeding America. "In 2022, the federal program helped an estimated 40 million people put food on the table during tough times. For every meal the Feeding America network of more than 200 food banks provides, SNAP provides 9."

SNAP benefits are delivered monthly through electronic benefits transfer (EBT) cards which can be used to purchase groceries at retailers nationwide. Each state runs its own SNAP program with specific eligibility rules, like income limits and work requirements.

Women, Infants and Children (WIC): The WIC program is another nutrition program that's federally funded and administered differently in each state. The program helps pregnant people, new parents, and kids under 5. WIC benefits cover specific foods that are important for pregnancy and early childhood development like fruits, vegetables, whole grains, and infant formula. You'll also get breastfeeding support from experienced parents, nutrition education, and healthcare referrals.

"A large body of research shows that WIC is a profoundly important program with well-documented benefits for infants, children, pregnant women, and their families," says Crystal FitzSimons, interim president of the Food Research & Action Center (FRAC).

Summer Grocery Benefits for Kids (SUN Bucks or Summer EBT): A newer program offered by the U.S. Department of Agriculture, SUN Bucks works with other benefits like SNAP and WIC to support school-age kids during the summer. The program provides $120 per child to buy groceries when school is out.

"The Summer Electronic Benefit Transfer Program, known as Summer EBT or SUN Bucks, provides grocery benefits to families during summer, directly combating summer hunger and ensuring children return to school nourished and ready to learn," says FitzSimons.

Governors and legislators from each state decide whether or not to participate in SUN Bucks each year. In 2024, SUN Bucks was not available in Alabama, Alaska, Florida, Georgia, Idaho, Iowa, Oklahoma, Mississippi, South Carolina, South Dakota, Texas, Utah, and Wyoming. These states may choose to participate in future years.

Finding free food in your community

Food banks and pantries near you can help right away—no application needed.

"Food banks and food pantries are local, charitable spaces," says Anore Horton, the executive director of Hunger Free Vermont. "These are places that are open a certain amount of hours each week where folks can stop in and take what they need. They are often run out of local churches or other community spaces."

The Hunger Free America food assistance locator helps people find nearby food resources by entering their address. The accessible interface lets users filter by service type (including soup kitchens, food pantries, SNAP and WIC offices, farmer's markets, and grocery delivery) and specific needs (like "Open Today," Spanish-speaking services, EBT eligible, or dietary requirements like kosher, halal, and vegetarian).

For even more results, search "food banks near me" or "food pantries near me" online or visit Feeding America's interactive portal for locations and hours for food banks in your area. You can also call 2-1-1 to speak with a live representative about local food resources.

Getting free food from restaurants and cafes

Many restaurant chains give you free food when you download their app or join their rewards program.

Rewards programs & special loyalty deals

McDonald's offers a free Big Mac when you download the app with a $1 purchase. For every $1 you spend, you earn 100 points that can be redeemed for food. The Wendy's app gives you free 10-piece nuggets with a purchase. Burger King provides free meals through Royal Rewards. Subway also offers a free birthday meal and points for food. At Chili's, you can get a free kids meal with an adult entree when you sign up to receive emails and texts. The Baskin-Robbins ice cream chain offers one free scoop of ice cream to those who download and install their app.

Fans of Quiznos can get $5 off your first order in their app, plus points for every $1 you spend. You can trade points for free subs and combos, and get a free sub on your birthday.

Using technology to get free food

Supermarkets and grocery stores often have rewards program and special in-app discounts as well. These deals can stretch your grocery budget and turn your regular spending into free food.

The Vons chain, for instance, gives its rewards program members a free item every month. Vons has locations across 35 states and in Washington, D.C. Similarly, New England-based Star Market grocery stores offers digital coupons for monthly free items to rewards members and will take $5 off your first $25 purchase when signing up. Albertsons shoppers can also get $5 off a $25 purchase when joining their rewards program. Food delivery apps like DoorDash and Uber Eats often give free meals to new users.

Other ways to get free food

Buying seeds or purchasing small plants from a local nursery to grow produce and herbs on your own can also help grocery costs. According to the USDA website, SNAP benefits can be used to purchase "seeds, plants, and trees that produce food" or spices for cooking.

If you're new to gardening, do some research on the easiest or hardiest plants to grow. Lettuce, for instance, is an especially easy vegetable for beginners and can be ready to harvest in just one month. Potatoes are also quick and easy to grow. Tomato plants are ideal for container gardening if you don't have outdoor space.

No space at home? Join a community garden where you can grow food in a shared space nearby. Search "community gardens near me" to find one in your area or check out the American Community Garden Association's interactive map of local community gardens.

From federally and state-administered support to local food pantries and non-profit assistance, free food resources exist for both immediate needs and long-term support. Visit propel.app/blog to learn more about benefits that can help you buy groceries.

Frequently asked questions (FAQs)

How can I get free food?

Need food right now? Find a local food bank at feedingamerica.org or findfood.hungerfreeamerica.org. For ongoing help, apply for SNAP or WIC benefits.

What public food assistance programs are available?

The most widely known government food programs are SNAP, WIC, and SUN Bucks (Summer EBT). Check with your local human services agency for other programs and emergency assistance.

What apps give you free food?

Many restaurant chains offer free food through their apps. Get a free Big Mac at McDonald's with a $1 purchase, or free nuggets at Wendy's with your first order. Check your favorite restaurant's app to find their rewards.