My grocery bill hit $187 for two people in Denver and I need help

So I live in Denver with my partner and we try to keep groceries under $100 a week. Last Friday we went to the store for what I thought was a normal trip (some chicken, veggies, pasta, coffee, that kind of thing) and the total came to $187. I just stood there looking at the receipt. I knew beef and coffee had gone up but I guess I wasn't really paying attention to the little stuff adding up. We're not buying fancy stuff either, mostly store brand. I think the problem is we buy a lot of fresh stuff and then half of it goes bad in the fridge before we cook it. I started writing down what we actually throw out and it was like $40 worth of food in one week, which is insane. So my question is, how do you all plan meals so you're not wasting food and still keeping it cheap? Do you shop once a week or more often? Any go to meals that stretch a dollar without being rice and beans every single night?