10 healthy grocery items under R100: Meal prep tips

Trying to meal prep without breaking the bank? Recent data has shown that the average cost of a household food basket (source) in South Africa has increased by 7.3%. This has made it difficult for South Africans to shop for nutritious and healthier food items. Don’t worry – you don’t have to give up on your fitness goals. Here are a few affordable healthy grocery items to add to your meal prep list.

10 HEALTHY GROCERY ITEMS UNDER R100 EACH

Healthy grocery items for meal prep don’t have to be expensive. Instead of expensive health brands, focus on incorporating nutritious groceries tath keep you full. This includes lean protein, non-starchy vegetables, fruits, and healthy fats. You can also add lower-calorie items if your goal is weight loss.

BROWN RICE

Complex carbohydrates and fibre help to keep you fuller for longer. You can get 2kg of whole grain long grain brown rice under R50. Brown rice can last you a few weeks, depending on how many people you are meal-prepping for. Brown rice also lasts 3-4 days in the fridge, making it a versatile option for meal prep meals.

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QUINOA

Quinoa contains protein, and essential amino acids and is another good source of fibre and complex carbohydrates. Similar to rice, it is cooked in water and can be used for many dishes and meals. Small bags of Quinoa can be found under R100 and can last for weeks depending on how much you use.

LENTILS

Lentils are a good way to add protein and iron to your diet. A can of lentils can cost as little as R11 or you can buy a pack of whole ground lentils for under R50. Lentils are also versatile as they can be used for soups, stews and salads.

TOFU

Tofu is also a good protein source that you can find under R100. A 100g serving of tofu can provide you with up to 8g of protein. You can bake, stir-fry or grill tofu – just remember to store it in an airtight container if you are going to freeze tofu for your meal prep.

EGGS

You cannot have meal prep without some healthy eggs. Eggs are a great source of protein and vitamins. The 18-pack is currently under R50 in South Africa, however, this depends on where you shop. Boiled, scrambled, or fried eggs as healthy meal options throughout the week.

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FROZEN VEGETABLES

Frozen vegetables are a great alternative if you don’t have the time or budget to shop for fresh vegetables often. A 1kg bag of mixed vegetables costs under R100 or you can opt for bags of carrots, cut green beans, roasting vegetables or sweet corn. Add these to rice with a source of protein for a complete meal.

BERRIES

Berries are low-calorie and an affordable treat to add to your breakfast meal prep. Packs of fresh strawberries and blueberries cost under R100. You can also purchase bags of frozen berries which last longer than fresher berries, but this may cost a bit more.

OATS

Oats is another delicious breakfast option packed with fibre and vitamins. You can add fruit, nuts, and seeds to oats to make it even tastier. 1kg of oats costs less than R100, however, the type of oats you purchase might affect the cost. Instant oats for example are often more expensive than regular oats.

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PEANUT BUTTER

Peanut butter is an affordable option for meal prep. It tends to be higher calorie but a serving size is about two teaspoons and contains healthy fat and protein. You can add peanut butter to sandwiches, dry crackers or breakfast bowls.

SPICES AND HERBS

Spices and herbs are underrated healthy grocery items. Apart from being affordable, they can add flavour to your food without drastically increasing calories. Spices and herbs are also good options for those looking to reduce or substitute salt.

Remember to shop around for the best prices for your budget. If you are ordering grocery items from shopping apps, always factor in the price for delivery and tip beforehand. Keep this list of healthy grocery items in hand for your next meal prep shopping list!

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