As well as promoting weight loss and the avoidance of chronic diseases, the Mediterranean diet is beneficial to heart health. The emphasis is placed on whole meals, healthy fats, and plant-based foods. You won’t have to empty your bank account to take advantage of its perks.
The 12 Best Mediterranean Diet Foods on a Budget, According to a Dietitian
Dietitians advocate the twelve low-cost items that are included in the Mediterranean diet as a means of supporting you in maintaining a diet that is well-balanced. All of these foods are included in the diet.
1. Legume
Legumes underpin the Mediterranean diet. They are full and nutritious due to their protein, fiber, and necessary elements. Dried lentils and canned beans are cheap and flexible. They can replace meat in salads, soups, and other foods.
2. Whole Grains
Brown rice, quinoa, and whole wheat pasta are high in fiber and minerals. They are inexpensive and may be used to make several meals. Buy in quantity to save more. Use these grains in salads, grain bowls, and sides.
3. Frozen Vegetables
Frozen vegetables retain most of their nutrients and are cheaper than fresh produce. Consider spinach, broccoli, and mixed vegetables. Stir-fries, soups, and casseroles may be made with them, making meal prep easy and affordable.
4. Canned Tomatoes
Mediterranean cookery relies on canned tomatoes. They’re cheap, shelf-stable, and tasty. Make sauces, soups, and stews. Choose sugar-free or preservative-free choices for nutritious meals.
5. Olive Oil
The Mediterranean diet relies on olive oil, which is more expensive than other cooking oils. Save money by buying in bulk. For taste and health, add it to dressings, sauté veggies, or drizzle over foods.
6. Seasonal Fruits
Apples, oranges, and bananas are cheap and available year-round. Buying seasonal fruits saves money and provides vitamins and minerals. Eat them fresh, in smoothies, or as a natural sweetener.
7. Greek Yogurt
Greek yogurt is high in protein and probiotics. Shop for store brands or larger quantities to save. It can be eaten simple, blended, or used to base sauces and dressings. Select low-fat or plain types to reduce extra sugars.
8. Seeds and nuts
Buying in bulk or picking cheaper kinds helps reduce the cost of nuts and seeds. Nutrient-rich almonds, walnuts, and sunflower seeds can be utilized in salads, snacks, and yogurt and oatmeal toppings.
9. Cabbage, Kale
Cabbage and kale are cheap and healthy. You can use them in salads, soups, and sides. Their versatility and nutrients make them Mediterranean diet classics.
10. Fish
Canned sardines, tuna, and salmon provide omega-3 fatty acids at a lower cost than fresh fish. They add protein to salads, sandwiches, and pasta.
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11. Eggs
Eggs are affordable and nutritious. They give nutritious protein and vitamins. Use eggs in omelets, frittatas, or salads for a cheap, filling supper.
12. Spices and Herbs
Use herbs and spices to flavor dishes without adding fat or sugar. Oregano, basil, and thyme dried herbs are cheap and can enhance any dish. Their health benefits make them a good pantry addition.