• If your grocery bill has felt a little heavier lately, you’re not imagining it. Meat prices in South Africa are still putting pressure on household budgets – and while food inflation has started to slow, the cost of meat remains stubbornly high.

    According to FNB Agribusiness senior economist Paul Makube, food inflation eased to 5.2% year-on-year in August 2025, helped by small price drops in cereals, fruit, vegetables, dairy and meat. But meat inflation, which reached a worrying 11.3% earlier this year, continues to be one of the biggest drivers of food costs.

    Disruptions in livestock supply – from foot-and-mouth disease outbreaks to lower poultry imports from Brazil – have kept meat prices unpredictable. While there’s been some relief thanks to improved slaughter rates and export restrictions boosting local supply, intermittent disease outbreaks continue to unsettle prices.

    The good news? There are ways to stretch your grocery budget without sacrificing nutrition or flavour.

    The rise of the protein swap

    As meat prices climb, more households are turning to smart protein swaps — and not just for savings. Alternatives like beans, lentils, and eggs are affordable, versatile, and packed with nutrients.

    Beans and lentils, for example, can easily replace meat in dishes like curries, stews, or salads. They’re filling, high in protein, and often cost a fraction of what you’d spend on beef or lamb. Combining them with smaller portions of meat can also help extend meals while maintaining the same hearty texture and taste.

    Eggs are another budget-friendly protein source. Whether you’re making an omelette, adding a poached egg to a bowl of grains, or using boiled eggs as a snack, they deliver quality protein at a lower cost.

    Stretching your meat budget

    If you’re not ready to go fully plant-based, there are still practical ways to save. Bulk buying and portioning meat helps reduce waste, while slow-cooking tougher (and often cheaper) cuts turns them tender and flavourful.

    Chicken remains one of the most affordable meat options and can go a long way when cooked creatively — think shredded chicken in wraps, soups, or stir-fries.

    Keep the flavour, spend less

    Even traditional favourites like a Sunday roast or family braai can be adjusted. Swap expensive cuts for more affordable ones, add beans or lentils to side dishes, and focus on balance rather than abundance.

    These small shifts can make a big difference – easing the strain on your grocery bill while keeping your meals wholesome and satisfying.

    As food prices remain unpredictable, being flexible and creative in the kitchen is key. Whether it’s swapping mince for lentils in your spaghetti bolognese or enjoying more egg-based dishes during the week, every smart protein choice helps you save without compromising on taste.

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