How to Eat Healthy on a Budget in South Africa
By Fly Fitness Team | 5 Min Read
One of the biggest myths in the fitness industry is that you need to buy expensive salmon, avocados, and imported quinoa to lose weight. In South Africa, where food prices are rising, this belief stops many people from starting their journey.
At Fly Fitness, we believe fitness should be accessible. Here is how you can build a lean body using everyday items from Shoprite, Checkers, or Pick n Pay.
1. Master the Staples
You don't need fancy carbs. South Africa has some of the best affordable energy sources:
- Oats: Buying a 1kg bag of Jungle Oats is far cheaper per serving than boxed cereals. It's low GI and keeps you full.
- Maize Meal: A small portion of pap is not the enemy. It's about portion control.
- Potatoes & Sweet Potatoes: Buy them loose in bulk bags, not the pre-packaged ones.
2. Affordable Protein Hacks
Protein is essential for the 7 Week Challenge, but meat is expensive. Try these swaps:
- Eggs: The cheapest superfood. Boiled eggs make perfect snacks.
- Tinned Pilchards/Tuna: High in protein and Omega-3. Look for house-brand versions (e.g., Checkers Housebrand).
- Chicken Livers: Extremely affordable, nutrient-dense, and delicious if cooked right with onions and mild spices.
- Beans & Lentils: Mix a tin of lentils into your mince to make it go further (and add fiber!).
3. Shop Seasonal & Frozen
Fresh cauliflower can cost R40 a head when out of season. Tip: Buy frozen mixed vegetables. They are often flash-frozen at peak freshness and are much cheaper per kilogram than fresh produce. Plus, no waste!
Want a plan done for you?
The Fly Fitness 7 Week Challenge includes a full meal plan designed for South African shoppers. We tell you exactly what to buy so you don't waste money.
View the Challenge →4. Water is Free (Mostly)
Cut out the fruit juices and sodas. They are expensive sugar bombs. Drinking 2-3 liters of water a day is the cheapest fat burner available.
Conclusion
Eating healthy doesn't have to be a luxury. It requires a bit of planning and smart shopping. By focusing on whole foods and local staples, you can reach your goals without breaking the bank.