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Shop once for lunch all week

Make your lunch fast and affordable. One smart shop buys you healthy, fuss-free meals for one, for five days.

Shopping list


  • 1 Lebanese cucumber
  • 1 punnet cherry tomatoes
  • 1 small red capsicum
  • 1 bunch fresh mint
  • 2 lemons
  • 1 avocado
  • 120g bag baby rocket and spinach leaves
  • 90g green beans or snow peas
  • carrots (plus extra for vege sticks, optional)
  • 2 celery stalks (plus extra for vege sticks, optional)


  • 1 tub hummus
  • 100g sliced deli-bought rare roast beef
  • 140g cooked skinless chicken breast


  • 1 packet wholemeal wraps
  • 420g can no-added-salt brown lentils in spring water
  • 250g vacuum pack baby beetroot or 450g can baby beetroot
  • 125g cup microwavable brown rice
  • 25g pumpkin seeds
  • black pepper
  • balsamic vinegar
  • olive oil
  • sweet chilli sauce

Total cost of shop = $52*

(*Shopping and per serve costs may vary as the latter is based on part portions.)

Lunchtime tips

  • Buy extra carrots, celery and cucumber to cut into sticks and dip into leftover hummus at snack time.
  • Freeze any leftover wraps for future lunches.
  • Keep vinegar, olive oil and other staples at work so you can always dress a salad.
  • Cook the week’s chicken breasts on Sunday night.

What’s for lunch?

Monday: Chicken, tomato and cucumber salad with hummus

Tuesday: Rare roast beef, tomato, rocket and brown rice salad

Wednesday: Chilli chicken, lentil and avocado wrap

Thursday: Rare roast beef, beetroot, cucumber and spinach wrap

Friday: Lentil, beetroot, mint and green bean salad

First published: Jun 2017