Dietitian Susie Burrell shares her five favourite budget-friendly lunches for under $5 each

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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 a drink every day at work to be healthy, and it is ‘really easy to strike a balance between your budget and nutrition with a few easy (and cheap) go-to lunches’.

The dietitian’s favourites include baked beans with either a jacket potato, toast or corn thins, soup and a crusty roll and salmon with rice. 

Susie Burrell (pictured), from Sydney, believes you don't have to spend $20 on a sandwich and a drink every day at work to be healthy; you can make lunches for under $5 a go

Susie Burrell (pictured), from Sydney, believes you don’t have to spend $20 on a sandwich and a drink every day at work to be healthy; you can make lunches for under $5 a go

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)

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 pre-prepare at home for just $4.45 is salmon with vegetables and rice.

Susie recommends opting for tinned salmon ($1.75 for 95 grams) instead of fresh to save valuable cash, and she also likes using brown rice ($1.50 for one serve) for an added dose of health.

While you can add any vegetables and sauce to the mix, Susie likes using frozen veggies ($1) – which pack as much of a nutritional punch as fresh – and soy or chilli sauce (20 cents) for flavour.

Mix it all together, taking time to flake your salmon through the rice – and you have a balanced lunch that contains a nutritious mixture of protein, complex carbohydrates and vegetables.

The second lunch Susie loves, particularly in the winter months, is baked beans, either with toast, corn thins or a jacket potato (pictured)

The second lunch Susie loves, particularly in the winter months, is baked beans, either with toast, corn thins or a jacket potato (pictured)

2. Baked beans with toast, jacket potato or corn thins = $3.35 – $4

The second lunch Susie loves, particularly in the winter months, is baked beans.

She serves them either on toast, with a jacket potato or with some corn thins for something lighter.

A 300 gram can of baked beans costs $3, while a jacket potato costs $1. If you switch this to four corn thins, you’ll pay just 35 cents.

Susie tops her dish with grated cheese ($1 for 40 grams).

For a delicious meal that works as well for breakfast as it does at lunchtime, Susie likes egg and mayonnaise wraps - which will set you back just $4.20 in total (stock image)

For a delicious meal that works as well for breakfast as it does at lunchtime, Susie likes egg and mayonnaise wraps – which will set you back just $4.20 in total (stock image)

3. Egg and mayonnaise wraps = $4.20

For a delicious meal that works as well for breakfast as it does at lunchtime, Susie likes egg and mayonnaise wraps – which will set you back just $4.20 in total.

To make your own 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 that's healthy, delicious and filling at lunch, and Susie likes to 'stuff' her avo with a variety of fillings (pictured)

Avocados are a great way to fill yourself up with something that’s healthy, delicious and filling at lunch, and Susie likes to ‘stuff’ 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 that’s healthy, delicious and filling at lunch.

Susie likes to ‘stuff’ her avo ($2-$3) with a tin of tuna ($1.50) and any herbs she might have lying around.

Alternative fillings include chicken and cheese, tomatoes and corn or scrambled egg.

5. Soup and a bread roll = $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.

Typically, a bowl of fresh soup will cost just $3, while a roll is $1. 

Finally, some spread could cost you as little as 10c, meaning the whole meal comes to just $4.10.



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