Among the many lauded health benefits of the Mediterranean diet are its associations with a longer life span, better cognitive function, and a lower risk of cardiovascular disease. You can obtain all the benefits of this diet without breaking the bank, even though it seems expensive at first. In order to follow the Mediterranean diet without going into debt, consider the following.

Plan Your Meals

1. Create a Weekly Meal Plan

• You may save money and make sure you eat all the ingredients you buy by planning your meals ahead of time. Incorporate a diverse range of fruits, vegetables, whole grains, and legumes into your plan to ensure a well-rounded and engaging diet.

2. Make a Shopping List

• Before you go grocery shopping, make a list of all the ingredients you will need for your meal plan. Keep to your budget to prevent wasteful spending. Pay attention to what’s in season, as it’s usually both cheaper and fresher.

Shop Smart

3. Buy in Bulk

• You can save money by purchasing items in bulk, such as nuts, beans, lentils, and whole grains (barley, oats, rice). These long-lasting mainstays form the backbone of the Mediterranean diet.

4. Choose Frozen and Canned Options

• Fruits and vegetables, whether frozen or fresh, are nutritionally equivalent and, in many cases, cheaper. Similarly, while making a variety of Mediterranean cuisines, canned beans and tomatoes are both economical and convenient.

5. Look for Sales and Discounts

• Use coupons, bargains, and discounts to your advantage. Produce and other necessities are often on sale once a week at several supermarkets. To cut costs, organize your meals around these sales.

Cook at Home

6. Prepare Simple Meals

• Many of the foods that make up the Mediterranean diet are easy to whip up in no time at all. Healthy and affordable options include vegetable soups, grain salads, and spaghetti with tomato sauce.

7. Cook in Batches

• You may save time and money by cooking in bulk and then freezing the extra food. The temptation to order in or dine out is lessened when you make nutritious meals in bulk and keep them on hand.

Focus on Affordable Ingredients

8. Use Inexpensive Protein Sources

• The Mediterranean diet is a great place to find inexpensive protein sources including eggs, beans, and lentils. Everything from omelets and stews to soups and salads can benefit from these.

9. Opt for Whole Grains

• Affordable and satisfying, healthy grains include quinoa, brown rice, and whole wheat pasta. Their necessary nutrients and fiber content make them a versatile base for many dishes.

10. Incorporate Seasonal and Local Produce

• Buying produce that is in season might save you money and enhance its flavor. Fresh, locally grown vegetables is usually reasonably priced at farmer’s markets and other such events.

Healthy Fats

11. Buy Olive Oil in Bulk

• An essential part of any Mediterranean diet is olive oil. To save money, wait for sales or buy in bulk. Use it carefully because a little is plenty.

12. Use Affordable Nuts and Seeds

• Peanuts and sunflower seeds are less costly alternatives to nuts that are nevertheless rich in protein and healthy fats.

Additional

• Prices tend to be higher for meat in general and red meat in particular. Minimalist meat consumption and an increase in plant-based meals are hallmarks of the Mediterranean diet. Meat should not be seen as the main course but as an accent.

Tips

13. Limit Meat Consumption

14. Grow Your Own Herbs

• Although they’re easy to cultivate in your own garden, fresh herbs can be pricey. A steady supply of fresh herbs like thyme, basil, parsley, and oregano may be yours with just a little herb garden.

15. Make Your Own Snacks

• Make your own snacks instead than purchasing pricey packaged munchies. Making your own granola, hummus, or roasted chickpeas is a great way to save money and time.

Sample Budget-Friendly Mediterranean Meal Plan

Breakfast:

• Overnight oats with fruits and nuts
• Whole grain toast with avocado and a boiled egg

Lunch:

• Lentil soup with a side salad
• Whole grain pasta with tomato sauce and a sprinkle of cheese

Dinner:

• Vegetable stir-fry with brown rice
• Baked fish with roasted vegetables and quinoa

Snacks:

• Fresh fruit
• Greek yogurt with honey
• Hummus with carrot sticks

Conclusion

Even on a tight budget, you may reap the benefits of a Mediterranean diet. You may reap the health advantages of this famous diet without breaking the bank if you put some preparation into your meals, purchase wisely, and prioritize inexpensive items. Maximizing the use of seasonal and local products and prioritizing whole, less processed foods are the keys. Eating healthily doesn’t have to sacrifice flavor or budget if you put some thought and effort into it.

References

• Mayo Clinic. “Mediterranean Diet: A Heart-Healthy Eating Plan.” Mayo Clinic
• Harvard T.H. Chan School of Public Health. “The Nutrition Source: Mediterranean Diet.” Harvard Health
• Oldways. “Mediterranean Diet on a Budget.” Oldways