The Mediterranean Diet focuses on eating affordable foods with lower energy density, including extra virgin olive oil as an indulgence from time to time.
Legumes are another staple, available both canned and dried for more cost-effective consumption. Packed full of protein, fiber and heart-healthy fats that reduce chronic disease risk while supporting mental clarity, legumes are an essential food item.
Plan Your Meals
The Mediterranean diet emphasizes nourishment-rich ingredients like vegetables, whole grains, beans and nuts as well as lean protein sources, healthy fats and wine in moderation.
This meal plan offers nutritious yet budget-conscious recipes to meet all of your nutritional needs at an affordable price. Relying on staple pantry items such as olive oil and dried fruit add flavor, while choosing seasonal locally grown vegetables keeps costs under control while canned fish provides convenient omega-3 sources – before making any major dietary changes, be sure to consult with a healthcare provider or registered dietitian first.
Buy Seasonal Produce
Although fruits and vegetables are available year-round, eating seasonally allows you to take advantage of produce at its optimal ripeness while supporting local farmers while reducing long-distance shipping’s impact on the environment.
Eating seasonally is also an effective way to cut costs at the grocery store, with seasonal foods like berries and corn often much cheaper than their frozen equivalents.
Your body craves variety! By including seasonal fruits and veggies in your diet, you can experience different flavors and textures throughout the year. Making the change is easier than you think even without access to farmers markets or CSA programs!
Buy Canned Fish
Canned fish is an affordable way to get omega-3s into your diet, making it one of the staples of Mediterranean cuisine and budget-conscious dining alike. Options like sardines, tilapia and salmon as well as more expensive varieties like tuna packed in olive oil make up this budget staple. When shopping canned fish on a budget it’s key to store it away in your pantry and use it in meals that stretch it further – try this quick sardine tomato pasta that serves the whole family in under 20 minutes!
Shop the Frozen Aisle
The Mediterranean diet is both delicious and budget-friendly. Unlike fad diets, its emphasis on heart-healthy staples such as beans, whole grains and unsaturated fats such as olive oil and nuts makes it accessible and delectable.
The Mediterranean diet recommends including two servings of fish every week. Although fresh seafood can be expensive, canned is an affordable way to get protein and omega-3 fatty acids into your diet – try it in recipes like our Skillet Tuna Noodle Casserole or Easy Spicy Salmon Cakes for maximum benefit.
Potatoes may seem like just another starch, but they’re actually packed full of fiber and potassium that makes them an economical source for delicious dishes like Roasted Lemon-Herb Potatoes and German Potato Pancakes.
Go Meatless
A Mediterranean diet composed of healthy yet cost-effective staples like beans and whole grains is the key to meeting fitness goals without breaking the bank. Enjoy nutritious fruits and vegetables, olive oil, fish, eggs, legumes, nuts as well as affordable proteins from eggs, legumes and nuts for balanced meals – then treat yourself occasionally to red meat and sweets in moderation for best results.
Beans are an inexpensive and nutritious addition to the Mediterranean diet, providing both fiber, vitamins, and minerals like potassium, magnesium, and iron. Make homemade hummus and enjoy it alongside whole-grain crackers or crunchy, hearty vegetables for an exciting dish.
Get Creative with Leftovers
Diets that prioritize fruits, vegetables, beans, whole grains and healthy fats like olive oil feature fruits, vegetables, beans and whole grains as pillars; while including fish, lean meats, nuts and healthy fats like olive oil as essential components. It also allows for occasional servings of sweets or red meat in moderation each week.
Stacey advises planning ahead and using all that you have available to reduce food waste. For instance, if you find yourself with leftover spinach at the end of a week’s end, stir it into Friday Night Soup or make Spicy Broccoli Quinoa Casserole as a way to utilize it all up!
Purchase items like nuts, seeds and dried or canned beans in bulk when purchasing long-shelf-life items to save on packaging and usually offer better pricing per ounce. This will save money and provide greater savings over time.
Check for Discounts and Coupons
Buy Mediterranean ingredients at discount stores can save money and time. Typically these stores sell bulk food items that last a long time like whole grains and olive oil – this will help save on costs.
The Mediterranean diet includes fruits, vegetables, whole grains, beans, nuts and healthy fats such as olive oil. Although meat may be consumed regularly on this plan, other lean protein sources like chickpeas or tofu may provide adequate lean protein content for many budget-minded consumers. This diet offers budget-conscious recipes and strategies which make this an appealing solution.
