Packing a lunch every day doesn’t have to be boring – or expensive. Whether you're feeding school kids or taking a packed lunch to work, a smart lunchbox strategy can help you save money, reduce waste, and keep your diet nutritious.

You can save even more if you build lunches around South Africa’s list of VAT-free staple foods like mielie meal, brown bread, dried beans and pulses, fresh fruit and vegetables, and meat. These are all great ingredients for your lunchbox, although some need more preparation and cooking time than others.

Here are 9 budget-friendly lunch ideas using VAT-free or more affordable ingredients – plus a few tips to help you spend less while eating better.

1. Lentil, egg and mayo sarmies

Sarmies wrapped in wax paper are a South African lunchbox tradition. Swap out pricey cold meats for a protein-packed filling made with mashed cooked lentils and chopped hard-boiled eggs. Mix with a dollop of mayonnaise and spread on brown bread. Lentils are VAT-free and packed with fibre and protein, making them a wholesome, filling option.

2. Veggie rice salad jars

Use leftover rice to make colourful lunch salads. Layer rice with tinned or fresh veggies like peas, carrots, or sweetcorn. Add a dash of oil, salad dressing, mayo, lemon juice or vinaigrette, and season to taste. Serve in reusable containers or jars to avoid buying single-use plastics. Add beans, chopped viennas, or leftover meat for an extra protein boost.

3. Pilchard fishcakes

Tinned pilchards are a nutritional powerhouse and easy on the wallet. Mash a tin with some mashed potatoes or mielie meal, add an egg and some herbs, then shape into patties and pan-fry. These freeze well as patties, making them perfect for batch-prepping. Serve with veggie sticks and a yoghurt dip.

4. Mielie meal muffins

A great way to revive leftover pap! Mix cooked mielie meal with a bit of milk, an egg, and grated vegetables like carrots or baby marrows – any veg you have on hand will work well here. Tinned or frozen sweetcorn kernels will also add delicious pops of texture and flavour. Pour the mixture into muffin trays and bake until golden. These are perfect for lunchboxes and snacks. They freeze well, so you can also make a batch in advance and have them on hand for those busy days.

5. DIY snack packs

Ditch the sugar-packed, processed snacks and build your own mini snack packs instead. Use compartmentalised lunchboxes to hold a combo of:

• fresh fruit slices or whole fruit,
• cucumber or carrot sticks,
• a boiled egg or a handful of roasted nuts, and
• a small dip like hummus or cottage cheese.

Buying fresh, seasonal produce saves you money, and using reusable containers cuts down on plastic and foil use.

6. Samp and bean bowls

Cook up a big batch of samp and beans using dried pulses – they’re both VAT-free and inexpensive. Add chopped tomatoes, onion, and a drizzle of vegetable oil or stock for extra flavour. Keep it in the fridge and add a bowl to your lunchbox every day – you can enjoy it warm or cold. It’s filling, nutrient-dense, and budget-smart.

7. Bone broth and veg soup thermos

Got leftover bones from chicken or meat? Don’t toss them out – bake them in an oven till they’re nice and brown, then boil them in water with a splash of vinegar, chopped onion and crushed garlic, to make a nourishing bone broth. Add tinned or fresh vegetables and soaked soup-mix pulses for a simple lunchbox soup. Pour it into a small thermos to keep it warm till lunchtime.

8. Cultured milk smoothies

Instead of buying expensive individual yoghurt tubs, buy larger bottles of VAT-free cultured milk or dairy blends. Blend with frozen banana, cooked maize rice, and a spoon of peanut butter for a creamy, lunch-friendly smoothie. Pour into reusable bottles for a waste-free, on-the-go drink that’s both tasty and nourishing. 

9. Baked bean pasta bake

Cook up a can of baked beans with chopped onion and tomato (fresh or tinned is fine). Add some dried herbs and your favourite spices. When the onions and tomato go soft, mix the beans into some cooked pasta and pop the dish into the oven for 10 minutes. You can sprinkle cheese on top to make the meal a bit more decadent. This dish is great because it can be made the night before. You can even make a large batch for dinner and take the leftovers for lunch.

More ways to save while you prep

• Buy staples like flour, rice, mielie meal, dried beans, and canned goods in bulk. They’re affordable, filling and versatile, and you can store them uncooked for ages in sealed containers.
  
  
• Use freezer-friendly options like the pilchard fishcakes or mielie meal muffins to prep ahead for the week.
  
  
• Invest once in reusable lunchboxes and juice bottles. This saves money and reduces waste in the long run. Check out some great deals on Avo SuperShop.
  
  
• Plan your meals and make a shopping list to avoid impulse buys or overpriced, highly processed foods.

Small swaps equal big savings

Simple changes in how you plan and pack lunch can help you cut costs and eat better. Want to take your budgeting to the next level? Use the Money app to track food expenses and budget better with MyPocket.