Skillstalk

Quick, healthy lunch meals you can find at the supermarket for less than $8

By Yvette McKenzie

Healthy lunch meals don’t need to break the bank, and fuelling yourself with hearty, nutritious food can make the difference between a 3 o’clock energy slump or being able to power through your day.

Harvard Health says that, “researchers have observed that the circadian rhythms of people who don’t eat lunch typically show a more pronounced afternoon slump.” Research also suggests that you should keep your meals at lunch on the smaller side, but that the ingredients you choose should still pack an energy punch. This means a good balance of protein, carbs and vegetables, eaten in the right portions.

Try to get into a routine at lunch at work

Often when we work 8 or more hours a day, the option to have a healthy, balanced lunch can seem like a challenge. Better Health has some great pointers on how to get into a routine at lunch, and gives many tips on making life easier, such as finishing your lunch with a small, healthy treat, and making sure you have enough containers.

Shockingly, research has found that Australians spend $8.3b a year on buying lunch at work; the survey also found on average, Australians spend $129 per month just on buying lunch. That’s actually less than $6.50 per day; so if you spend more than that, your bill is likely to be much higher. If (like many of us) you spend $12 a day on lunch, that works out to be $60 per week, or $2800 a year on lunch!

Bringing your own lunch saves you money

A great way to save a few dollars in to stock up on healthy food you can find at your local supermarket. All the food items below come from some of Australia’s top supermarkets and shops; Woolworths, Coles, Aldi, IGA and Bakers Delight – but honestly, you could find many or even most of these products just about anywhere; so shop around and find the best bargains. Fruit and veg is also seasonal, so buy what’s in season to get the best deals. Avocados might be cheap today, but might blow your budget tomorrow.

At SkillsTalk, we have tried to come up with a week of meals for you; including vegan, vegetarian, gluten free and meat options. We’d love to hear your ideas as well, so please let us know what you’re having for lunch by heading to the comments section at the end of this article. Also check out 10 brain foods to help you boost your productivity.

Please note: All prices and links are correct at time of publication, but check your local retailers for most accurate prices and availability. These meals are intended as inspiration only.

Your 5-day $8 healthy lunch meal plan

Monday: Deluxe ham and avocado roll.
Tuesday: Chicken, bean and capsicum salad (with a snack cheese chaser).
Wednesday: (Vegan) Tofu, broccoli and corn salad with brazil nuts.
Thursday: (Vegetarian and gluten free) Rocket salad with cream cheese and goji berries on gluten free bread.
Friday: Asian tuna salad with cheese and crackers.

Let's go through the week, from Monday to Friday, and see what we can put together from your local supermarket. If you're vegan, veggo or even gluten free, you should be able to simply substitute one or two ingredients to make something that suits your needs.