{"id":778309,"date":"2026-07-04T10:07:14","date_gmt":"2026-07-04T10:07:14","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/778309\/"},"modified":"2026-07-04T10:07:14","modified_gmt":"2026-07-04T10:07:14","slug":"healthy-cheap-work-lunches-dietitians-share-nutritious-options-from-the-supermarket-for-10-and-under","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/778309\/","title":{"rendered":"Healthy cheap work lunches: Dietitians share nutritious options from the supermarket for $10 and under"},"content":{"rendered":"

A $22 salad here, a $15 pack of sushi there: every office worker<\/a> knows buying lunch is a habit that can quickly, and quietly, blow a hole in the ol\u2019 budget.<\/p>\n

Those of us who work near a supermarket<\/a> at least have a shot at a more wallet-friendly and healthy lunch than what you tend to find at caf\u00e9s, fast food joints and bakeries<\/a> \u2013 but nailing both categories can still be tricky.<\/p>\n

\"Stock<\/p>\n

Buying work lunches can eat away at your budget.\u00a0iStock<\/p>\n

I\u2019ve lost count of the times I\u2019ve dashed in store to grab my go-to combo \u2013 tin of tuna, cup of microwave rice, baby spinach, maybe cherry tomatoes \u2013 to throw together in the office kitchen when I haven\u2019t brought lunch from home<\/a>. <\/p>\n

Is that really the best I can do for a quick lunch-break bite, or is there another, even more nutritious (and tasty) option hiding in the aisles at a decent price point?<\/p>\n

Time to call in the experts!<\/p>\n

Below, three accredited practising dietitians \u2013 Danielle Shine<\/a>, Claire Burum<\/a> and Brooke Harcourt<\/a> \u2013 share their suggestions for supermarket lunches that are good for you with a budget of $10(…ish).<\/p>\n

Meat-based<\/p>\n

If you\u2019re an office omnivore, our expert panel says you\u2019ve got some great grab-\u2019n-go options at the supermarket.<\/p>\n

Elevated fish bowls<\/p>\n

Yes, people have all sorts of opinions about tinned fish in the office, but there\u2019s no denying it\u2019s a healthy, affordable option.<\/p>\n

Shine has created a salmon bowl meal using three Coles buys totalling $8.20 \u2013 with some product left over. Just grab a John West Salmon Bowl With Sweet Soy Veg & Black Rice<\/a> ($5), an avocado<\/a> ($2.20) and a pack of seaweed<\/a> ($1). Add half the avocado, sliced, to the bowl, then either crumble in some seaweed or use the sheets whole as a vehicle for spoonfuls of the meal, sushi-style.<\/p>\n

\"John<\/p>\n

This $5 buy will do most of the heavy lifting for you.\u00a0John West<\/p>\n

This combination gets healthy points from protein, wholegrain carbohydrates from the black rice, and vegetables.<\/p>\n

\u201cSalmon is one of the richest food sources of the long-chain omega-3 fats EPA and DHA, which support heart health and are important for normal brain function,\u201d Shine explains.<\/p>\n

Avocado provides mostly unsaturated fats and some fibre, while wholegrains are associated with better health outcomes than refined grains. As for the seaweed, Shine says it provides a small amount of iodine, which is required for normal thyroid function.<\/p>\n

Burum, a\u00a0Doctify<\/a>-verified dietician, is also on board with the fish bowl idea, suggesting one that includes legumes and salad. <\/p>\n

Your shopping list is as follows: 1 x Edgell\u2019s 70g chickpea or four-bean mix tin, 1 x tin salmon or mackerel in olive oil, 1 x small salad mix or a combination of cherry tomatoes and cucumber or carrot (to cut or grate back in the office kitchen).<\/p>\n

This lunch is rich in omega-3 fatty acids, protein, fibre and promotes fullness between meals, she says.<\/p>\n

Ready-to-eat meat<\/p>\n

Harcourt highlights Moira Mac\u2019s cooked chicken<\/a> and turkey breast slices<\/a> ($6 at Woolies; Coles and Aldi sell similar items) as a great base for a quick lunch.<\/p>\n

\"Moira<\/p>\n

Ready-to-eat sliced chicken or turkey is a great healthy lunch base.\u00a0Moira Mac’s<\/p>\n

\u201cIt can be paired with instant rice, ready-to-eat grains, added to soup mix or even with some instant noodles to boost in some protein. The labels say three serves, but 150g is an appropriate single-use lunch serve,\u201d she says.<\/p>\n

You could also grab a bag of mixed salad leaves to throw in.<\/p>\n

Wrap it up<\/p>\n

Never underestimate a wrap as a tasty workday lunch. <\/p>\n

Burum suggests grabbing some rye or high-protein wraps (or wholemeal Lebanese bread), pre-cooked shredded chicken breast, a small salad or spinach mix, and some hommus if you like.<\/p>\n

This option is high in protein and fibre, provides high-quality complex carbohydrates, is low GI and will keep you feeling fuller for longer, she says.<\/p>\n

\"Stock<\/p>\n

You can easily wrap up your ingredients once you get back to the office.\u00a0iStock<\/p>\n

Vegetarian options<\/p>\n

No meat? No worries.<\/p>\n

\"Ruffie<\/p>\n

Keep your eyes peeled for these on your next lunch break dash.\u00a0Ruffie<\/p>\n

Fuss-free frittatas<\/p>\n

Harcout is a fan of the Ruffie Zucchini Frittata 2 pack<\/a>, which comes in at $8 per serve and can be easily paired with some salad ingredients. <\/p>\n

The verdict: \u201cThey are a filling, veggie and protein-filled option. We [dietitians] love them because they\u2019re crust-free and friendly for our gluten-free friends.\u201d<\/p>\n

Soupy options<\/p>\n

Harcourt also suggests teaming a small tin of edamame beans<\/a> ($5.50 for four) with an instant cup of rice noodles and some chilli crisp, a combo that will \u201chave your office colleagues jealous\u201d.<\/p>\n

Don\u2019t skip the microwave soup aisle, either. \u201cFind one with beans or protein for something warm, and pair with a small roll or some corn or rice thins to fill you up,\u201d she says.<\/p>\n

On a roll<\/p>\n

Shine has done the hard yards to create a Chipotle chickpea salad roll that comes in at $8.86 per serve and leaves you with leftovers. <\/p>\n

Your ingredients list, per Woolies pricing: 1 multigrain roll<\/a> ($0.50), \u00bd can chickpeas<\/a>, drained ($1), 1-2 tbsp Chipotle mayonnaise<\/a> (or substitute plain) ($2.80), handful baby spinach<\/a> ($2.20), \u00bc Lebanese cucumber<\/a>, sliced ($1.60), 1 tomato<\/a>, sliced ($0.76).<\/p>\n

\"Chickpea<\/p>\n

Whether on a roll or in a salad, chickpeas are a great budget-friendly lunch ingredient.\u00a0iStock<\/p>\n

Back in the office, mash the drained chickpeas in a bowl with a fork before stirring through the mayonnaise. Then, fill the roll with this mix and your salad ingredients.<\/p>\n

Shine says chickpeas are not only affordable, but provide plant-based protein and dietary fibre, among other nutrients: \u201cThe combination of protein and fibre can help support feelings of fullness.\u201d<\/p>\n

Elsewhere, the roll gives you wholegrain carbohydrates, while the salad ingredients add fibre, vitamins, minerals and beneficial plant compounds.<\/p>\n

\u201cThe chipotle mayonnaise adds flavour and creaminess, and because it\u2019s made primarily with canola oil, contains mostly unsaturated fats, which are recommended in place of saturated fats to support cardiovascular health.\u201d<\/p>\n

Vegan-friendly<\/p>\n

For those seeking out vegan options, Shine has two tasty suggestions.<\/p>\n

Three-ingredient wrap<\/p>\n

This one, using Woolies buys, comes in at $10.20 with some leftovers. Spread 2-3 tbsp of hummus<\/a> ($2.50) over one wholegrain wrap<\/a> ($2.20), and then use a Simply Wholesome Pantry Instant Nourish Bowl Quinoa With Peas Carrot & Corn<\/a> ($5.50) as the filling and enjoy any remaining mix on the side.<\/p>\n

Shine says this is a \u201cbalanced, satisfying\u201d lunch combining high-fibre wholegrains and vitamin- and mineral-rich veggies.<\/p>\n

\u201cChoosing wholegrains instead of refined grains is encouraged by the Australian Dietary Guidelines, as they\u2019re associated with better health outcomes, including improved cholesterol levels, bowel health and an overall reduced risk of chronic disease, when consumed as part of a well-balanced dietary pattern,\u201d she adds. <\/p>\n

\"Simply<\/p>\n

You can turn this ‘nourish bowl’ into a wrap.\u00a0Simply Wholesome Pantry<\/p>\n

\u201cThe hummus provides protein, fibre and mostly unsaturated fats from chickpeas and tahini.\u201d<\/p>\n

Soup with a boost<\/p>\n

A few steps can make a ready-to-eat supermarket soup even better for you. It\u2019ll cost you $9.12, using Aldi pricing \u2013 and with some leftover ingredients. Note: this one requires a microwave in the work kitchen.<\/p>\n

Heat up this Tomato Vegetable & Lentil Soup<\/a> ($3.69), drain and rinse half a tin of four bean mix<\/a> ($0.95) and stir it in, sprinkle in a small handful of pumpkin \u2018pepita\u2019 seeds<\/a> ($1.79) and serve with a wholemeal roll<\/a> ($2.69).<\/p>\n

\"Stock<\/p>\n

You don’t have to be in the comfort of your own home to have soup for lunch.\u00a0iStock<\/p>\n

\u201cReady-made vegetable soups are a convenient way to increase vegetable intake, but many are relatively low in protein. Adding beans boosts both protein and fibre, which can help support feelings of fullness,\u201d Shine said. <\/p>\n

Meanwhile, the roll adds wholegrain carbohydrates \u2013 \u201cwholegrain foods are associated with better health outcomes, including a reduced risk of chronic disease\u201d \u2013 and the pumpkin seeds contain mostly unsaturated fats, protein, fibre and minerals including magnesium.<\/p>\n

Staples for your desk drawer<\/p>\n

If you\u2019re looking for some non-perishable grocery items to keep at work that can help you quickly pull a lunch together \u2013 or jazz up what you\u2019ve brought from home \u2013 Harcourt has some suggestions.<\/p>\n

Condiments-wise, she recommends chilli crisp oil, sesame oil, furikake shakers (like this one<\/a>) and Mingle flavour shakers.<\/p>\n

Instant rice is another winner: \u201c[It has] upped its game with more flavours (sushi rice, butter and salt, chicken or fried rice), paired with a protein (beans, chicken\/turkey, tuna, smoked salmon) it remains a great classical option.\u201d<\/p>\n

These soy protein crisps<\/a>, meanwhile, can be a great addition to a tub of yoghurt for a quick lunch or snack. \u201cThese add around 20g protein per small serve and are easier to stomach than the protein loaded yoghurts for some,\u201d Harcourt said.<\/p>\n