Affordable and Easy Lunchbox Ideas for Aussie Tradies

Tradie life is demanding - long hours on-site mean you need meals that are quick, affordable, and packed with energy. Grabbing takeaway might seem convenient, but it quickly eats away at your wallet. Plus, unhealthy meals can leave you feeling sluggish and unfocused.

Here’s the solution: healthy, budget-friendly lunchbox ideas tailored for tradies. Not only will these options save you money, but they’ll also keep you fuelled and ready to tackle the toughest jobs.

Why Packing Your Own Lunch Matters

Packing your own lunch isn’t just about saving money - it has a range of benefits, including:

• Boosting Energy: Balanced meals provide sustained energy, keeping you focused and productive throughout the day.

• Supporting Better Health: Nutritious foods reduce the risk of fatigue and improve overall well-being.

• Saving Hundreds Each Month: Meal prepping at home can save you significant cash compared to eating out.

5 Affordable and Easy Lunchbox Ideas for Tradies

For more meal prep inspiration check out this video

1. Quick Wraps: Meat / Veggie

   Ingredients:

   - Wraps

   - Can of chickpeas ( can replace with black beans/kidney beans/ can of tuna)

   - Cabbage

   - Carrots

   - Kewpie Mayo

   
   

   How to:

   Rinse beans, chop cabbage thin and grate one carrot. Put everything in wrap with enough space to fold it, top with kewpie mayo.

   
   

   TIP: Wrap it in aluminium foil to last longer in lunch box.

   
   

   INSIGHT: Total estimated cost would be approximately $15.00 (Coles) $16.30 (Woolworths). With these ingredients, you can prepare 8 hearty wraps.

   This works out to:

   • Less than $2 per wrap at Coles prices.

   • Just over $2 per wrap at Woolworths prices.

2. Fried Rise with Chicken and Broccoli

   Ingredients for 4 lunch boxes:

   - 1 cup Rise

   - 1-2 Broccoli (s)

   - 1 Leek

   - 2 tablespoons olive oil

   - 500g chicken thighs

   - 2 tablespoons finely grated fresh ginger

   - 2 tablespoons Japanese soy sauce

   - 2 eggs

   - 2 tablespoons water

   
   

   Toppings:

   - lime

   - Fresh coriander

   - Peanuts

   
   

   How to:

   1. Cook the rice according to the instructions on the package and let it cool slightly.

   
   

   2. Chop he broccoli into small florets and peel and slice the stem. Chop, rinse, and roughly slice the leek. Heat 1 teaspoon (0.5 tbsp) of oil in a frying pan and sauté the broccoli and leek until softened and lightly golden. Remove from the pan and set aside.

   
   

   3. In the same pan, heat another teaspoon (0.5 tbsp) of oil and cook the chicken until fully browned. Add the ginger, then season with soy sauce (add chilli flakes or other herbs if desired). Add and stir in the cooked rice until evenly combined.

   
   

   4. Whisk the eggs with the water, then drizzle the mixture over the rice. Stir continuously as it cooks until the eggs are fully set. Add the broccoli and leek back into the pan, mixing everything together and heating it through.

   
   

   5. Serve the dish topped with peanuts and fresh coriander, accompanied by lime wedges on the side.

   
   
   
   

3. Fresh Summer Salad

   Ingredients 4 lunch boxes:

   - 1 cup Quinoa

   - 120g Spinach

   - 60g Rocket

   - 1 can (400g) Kidney beans

   - 1 Cucumber

   - 2 Tomatoes

   - 1,5 packages Feta cheese

   
   

   How to:

   1. Boil quinoa according to instructions on package

   2. Wash rocket and spinach, chop roughly

   3. Rinse kindey beans

   4. Chop cucumber and tomatoes

   5. Mix everything together and spread the feta cheese evenly over the salad

   
   
   
   

4. Lentil Stew

   Ingredients: 4 lunch boxes

   - 1 cup Rice

   - 1 1/4 cups Red lentils

   - Olive oil

   - 1 Brown onion

   - 2-3 Garlic cloves

   - 3 Celery’s

   - 3 Carrots

   - Paprika ground

   - Cumin

   - Salt & pepper

   - 3-4 tablespoons soy sauce

   - 300-500g spinach

   - 2 dices of Vegetable stock

   - A cup water

   - 2 cans of diced/crushed tomatoes

   - 1 can of coconut milk

   
   

   Topping:

   - Lime

   - Sour cream

   
   

   How to:

   1. Boil rice according to instructions on package, then put a side

   2. Wash lentils in a colander/strainer under water and put a side

   3. Chop onion, garlic, celery, carrots finely into small cubes and wash spinach a put a side

   4. Add olive oil to a pan, let it heat up on medium temperature - add garlic, and onion, when gained a nice golden colour add carrots and celery, add paprika ground, cumin, salt and pepper - stir for about 3-5 minutes.

   6. Add crushed tomatoes and coconut milk, stir and let simmer. Add stock, soy sauce and some water. Let is reduce and thicken.

   7. Lastly, add spinach. Stir and when carrots are soft and you are happy with flavours its done!

   8. Top with lime juice and sour cream

   
   
   
   

5. Greek salad with chicken and potatoes

Ingredients: 4 lunch boxes

- 1 Red onion

- 2 big (or 1 pack of cherry tomatoes) Tomatoes

- 1,5 Cucumber

- 1 packages Feta cheese

- Olive oil

- Salt and pepper

- 2-3 teaspoons Butter

- 500g - 1 kg Small firm potatoes

-500g -1kg chicken

- 5-6 tablespoons Soya sauce

- 2-4 garlic cloves

- 1-2 table spoons honey

- 3-4 tablespoons ketchup

- 2-3 teaspoons Gochujang paste

- 1 1/4 cups Greek yogurt

How to:

Greek salad:

Chop tomatoes, cucumber and red onion, mix in a bowl, drizzle olive oil and top with feta cheese

Potatoes:

1.Slice the potatoes thinly.

2. Heat butter in a large frying pan.

3. Place the potato slices in the pan and fry over medium heat for about 5 minutes without stirring.

4. Flip the potatoes and fry for another 5 minutes.

5. Reduce the heat and add finely grated garlic (if preferred). Continue frying the potatoes for another 10–15 minutes, or until they are tender.

6. Season with salt and freshly ground black pepper to taste.

Chicken:

- Use a big bowl to fit all the chicken. First, add soya sauce, chopped garlic, honey, gochujang and ketchup into the bowl and stir. Then slice chicken (if not already sliced) into smaller pieces. Mix chicken in marinade and let it sit for 5-10 minutes. Put chicken in oven (225 degrees Celsius) for 20-25 minutes.

Time-Saving Tips for Meal Prep

• Prepare the Night Before: Save time in the morning by prepping your lunch the evening prior.

• Invest in Good Containers: Raher than buying plastic containers, IKEA have good glass containers that will last you for ever.

• Cook in Bulk: Dedicate time on Sundays to cook meals for the entire week (CHOICE Australia).

How The Maintain App Helps You Focus on What Matters

Tradies know that time is money. While you’re busy managing jobs and clients, you might find meal prep slipping off the radar. That’s where The Maintain App (TMA) can help.

With TMA, you can:

• Streamline Workflows: Spend less time on admin and more time on things that matter—like your health and meals.

• Stay Organized: Keep job details, scheduling, and communication in one place.

• Reduce Stress: Free up mental space to focus on your work-life balance.

By simplifying your workload with TMA, you’ll find it easier to prioritise affordable and easy lunchbox ideas for tradies and maintain a healthier lifestyle.

So, why not give it a go? Try out one of these lunchbox tips this week and see the difference it makes.

Looking for more ways to simplify your workday and focus on what matters? Download The Maintain App today and manage your tradie life with ease!