A $22 salad here, a $15 pack of sushi there: every office worker knows buying lunch is a habit that can quickly, and quietly, blow a hole in the ol’ budget.
Those of us who work near a supermarket at least have a shot at a more wallet-friendly and healthy lunch than what you tend to find at cafés, fast food joints and bakeries – but nailing both categories can still be tricky.
Buying work lunches can eat away at your budget. iStock
I’ve lost count of the times I’ve dashed in store to grab my go-to combo – tin of tuna, cup of microwave rice, baby spinach, maybe cherry tomatoes – to throw together in the office kitchen when I haven’t brought lunch from home.
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?
Time to call in the experts!
Below, three accredited practising dietitians – Danielle Shine, Claire Burum and Brooke Harcourt – share their suggestions for supermarket lunches that are good for you with a budget of $10(…ish).
Meat-based
If you’re an office omnivore, our expert panel says you’ve got some great grab-’n-go options at the supermarket.
Elevated fish bowls
Yes, people have all sorts of opinions about tinned fish in the office, but there’s no denying it’s a healthy, affordable option.
Shine has created a salmon bowl meal using three Coles buys totalling $8.20 – with some product left over. Just grab a John West Salmon Bowl With Sweet Soy Veg & Black Rice ($5), an avocado ($2.20) and a pack of seaweed ($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.
This $5 buy will do most of the heavy lifting for you. John West
This combination gets healthy points from protein, wholegrain carbohydrates from the black rice, and vegetables.
“Salmon 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,” Shine explains.
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.
Burum, a Doctify-verified dietician, is also on board with the fish bowl idea, suggesting one that includes legumes and salad.
Your shopping list is as follows: 1 x Edgell’s 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).
This lunch is rich in omega-3 fatty acids, protein, fibre and promotes fullness between meals, she says.
Ready-to-eat meat
Harcourt highlights Moira Mac’s cooked chicken and turkey breast slices ($6 at Woolies; Coles and Aldi sell similar items) as a great base for a quick lunch.
Ready-to-eat sliced chicken or turkey is a great healthy lunch base. Moira Mac’s
“It 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,” she says.
You could also grab a bag of mixed salad leaves to throw in.
Wrap it up
Never underestimate a wrap as a tasty workday lunch.
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.
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.
You can easily wrap up your ingredients once you get back to the office. iStock
Vegetarian options
No meat? No worries.
Keep your eyes peeled for these on your next lunch break dash. Ruffie
Fuss-free frittatas
Harcout is a fan of the Ruffie Zucchini Frittata 2 pack, which comes in at $8 per serve and can be easily paired with some salad ingredients.
The verdict: “They are a filling, veggie and protein-filled option. We [dietitians] love them because they’re crust-free and friendly for our gluten-free friends.”
Soupy options
Harcourt also suggests teaming a small tin of edamame beans ($5.50 for four) with an instant cup of rice noodles and some chilli crisp, a combo that will “have your office colleagues jealous”.
Don’t skip the microwave soup aisle, either. “Find one with beans or protein for something warm, and pair with a small roll or some corn or rice thins to fill you up,” she says.
On a roll
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.
Your ingredients list, per Woolies pricing: 1 multigrain roll ($0.50), ½ can chickpeas, drained ($1), 1-2 tbsp Chipotle mayonnaise (or substitute plain) ($2.80), handful baby spinach ($2.20), ¼ Lebanese cucumber, sliced ($1.60), 1 tomato, sliced ($0.76).
Whether on a roll or in a salad, chickpeas are a great budget-friendly lunch ingredient. iStock
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.
Shine says chickpeas are not only affordable, but provide plant-based protein and dietary fibre, among other nutrients: “The combination of protein and fibre can help support feelings of fullness.”
Elsewhere, the roll gives you wholegrain carbohydrates, while the salad ingredients add fibre, vitamins, minerals and beneficial plant compounds.
“The chipotle mayonnaise adds flavour and creaminess, and because it’s made primarily with canola oil, contains mostly unsaturated fats, which are recommended in place of saturated fats to support cardiovascular health.”
Vegan-friendly
For those seeking out vegan options, Shine has two tasty suggestions.
Three-ingredient wrap
This one, using Woolies buys, comes in at $10.20 with some leftovers. Spread 2-3 tbsp of hummus ($2.50) over one wholegrain wrap ($2.20), and then use a Simply Wholesome Pantry Instant Nourish Bowl Quinoa With Peas Carrot & Corn ($5.50) as the filling and enjoy any remaining mix on the side.
Shine says this is a “balanced, satisfying” lunch combining high-fibre wholegrains and vitamin- and mineral-rich veggies.
“Choosing wholegrains instead of refined grains is encouraged by the Australian Dietary Guidelines, as they’re 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,” she adds.
You can turn this ‘nourish bowl’ into a wrap. Simply Wholesome Pantry
“The hummus provides protein, fibre and mostly unsaturated fats from chickpeas and tahini.”
Soup with a boost
A few steps can make a ready-to-eat supermarket soup even better for you. It’ll cost you $9.12, using Aldi pricing – and with some leftover ingredients. Note: this one requires a microwave in the work kitchen.
Heat up this Tomato Vegetable & Lentil Soup ($3.69), drain and rinse half a tin of four bean mix ($0.95) and stir it in, sprinkle in a small handful of pumpkin ‘pepita’ seeds ($1.79) and serve with a wholemeal roll ($2.69).
You don’t have to be in the comfort of your own home to have soup for lunch. iStock
“Ready-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,” Shine said.
Meanwhile, the roll adds wholegrain carbohydrates – “wholegrain foods are associated with better health outcomes, including a reduced risk of chronic disease” – and the pumpkin seeds contain mostly unsaturated fats, protein, fibre and minerals including magnesium.
Staples for your desk drawer
If you’re looking for some non-perishable grocery items to keep at work that can help you quickly pull a lunch together – or jazz up what you’ve brought from home – Harcourt has some suggestions.
Condiments-wise, she recommends chilli crisp oil, sesame oil, furikake shakers (like this one) and Mingle flavour shakers.
Instant rice is another winner: “[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.”
These soy protein crisps, meanwhile, can be a great addition to a tub of yoghurt for a quick lunch or snack. “These add around 20g protein per small serve and are easier to stomach than the protein loaded yoghurts for some,” Harcourt said.