Salmon and rice, stuffed avocado and egg, and mayonnaise wraps are three of the best budget-friendly lunches you can choose to save money and be healthy, a dietitian has claimed.
Susie Burrell, from Sydney, believes you don’t have to spend $20 on a sandwich and drink at work every day to be healthy, and it’s very easy to balance your budget and nutrition with a few easy (and cheap) go-to lunches’.
Dietitian favorites include baked beans with a baked potato, toast or corn drink, soup and crusty roll, and salmon with rice.
Susie Burrell (pictured), from Sydney, believes you don’t have to spend $20 every day on a sandwich and drink at work to be healthy; you can make lunches for under $5 at a time
Salmon and rice, stuffed avocado and egg and mayonnaise wraps are three of the best budget-friendly lunches you can choose to save money and be healthy (pictured)
1. Salmon and Rice = $4.45
The first option you can prepare at home for just $4.45 is salmon with vegetables and rice.
Susie recommends choosing canned salmon ($1.75 for 95 grams) rather than fresh to save valuable money, and she also likes to use brown rice ($1.50 for one serving) for an extra dose of health.
While you can add any veggies and sauce to the mix, Susie likes to use frozen veggies ($1)—which have just as much nutritional value as fresh—and soy or chili sauce (20 cents) for flavor.
Mix everything together and take the time to flake your salmon through the rice – and you’ve got a well-balanced lunch that contains a nutritious mix of protein, complex carbohydrates and vegetables.
The second lunch Susie loves, especially in the winter months, is baked beans, either with toast, corn or a baked potato (pictured)
2. Baked beans with toast, baked potato, or corn drink = $3.35 – $4 –
The second lunch Susie loves, especially in the winter months, is baked beans.
She serves them either on toast, with a baked potato or with some corn for something a little lighter.
A 300 gram can of baked beans costs $3, while a baked potato costs $1. If you switch this to four corn drinks, you only pay 35 cents.
Susie tops her dish with shredded cheese ($1 for 40 grams).
For a delicious meal that works just as well for breakfast as it does for lunch, Susie loves egg and mayonnaise wraps—which will set you back just $4.20 in total (stock image)
3. Wraps with egg and mayonnaise = $4.20
For a delicious meal that works just as well for breakfast as it does for lunch, Susie loves egg and mayonnaise wraps—which will set you back just $4.20 in total.
To make it at home, use two eggs ($1), two slices of mountain bread ($2), a tablespoon of mayonnaise (20c), and a bag of mixed salad ($2).
Avocados are a great way to fill yourself up with something healthy, delicious and filling for lunch, and Susie likes to “fill” her avo with a variety of fillings (pictured)
4. Stuffed Avocado = $3.50 – $4.50
Avocados are a great way to fill yourself up with something healthy, delicious, and filling for lunch.
Susie likes to ‘fill’ her avo ($2-$3) with a can of tuna ($1.50) and any herbs she has left.
Alternative fillings include chicken and cheese, tomatoes and corn or scrambled eggs.
5. Soup and a sandwich = $4.10
Finally, a humble bowl of soup with a crusty bread roll will give you all the nutrition you need and keep you full for several hours.
Usually, a bowl of fresh soup costs only $3, while a sandwich costs $1.
Finally, a little spread can cost you as little as 10 cents, meaning the entire meal will cost just $4.10.