Mediterranean Diet on a Budget – Overview
Getting started with a Mediterranean diet on a budget isn’t that hard; all you need is mindful planning and execution in the same direction.
Although most of the food options within this diet plan come at a cost, you can manage the same within a budget by following a few handy tips.
Recommended tips for practicing a Mediterranean diet on a budget
Shopping in bulk
Most grocery stores run several offers and discounts on bulk buying all season long.
So, as you are looking to save some money while going by the Mediterranean diet on a budget, make the most of this deal.
Don’t run behind the big brand products and opt for generic food items with a cheaper price tag.
This way, you can save a lot of money that can then be spent to manage other expenses.
Look for discounts on seafood
Certain stores offer weekly sales and discounts on seafood. If you are about to start a Mediterranean diet on a budget, pay attention to these offers and discounts.
Before you proceed with the same, don’t fall prey to rotten and low-grade products while looking to save money.
Your main objective is to get the highest quality seafood at the best price.
Don’t shy away from beans
Beans are your best friend when you’re looking forward to practicing the Mediterranean diet on a budget. They’re cheap and a good source of proteins and fiber.
You can also combine them with a variety of legumes and other veggies and a mix of your favorite spices.
Opt for canned or frozen vegetables
Although seasonal vegetables must be preferred over frozen ones on any given day, you can still go with them while following a printable Mediterranean diet on a budget.
Don’t go by the myth that frozen food items are less nutritious.
Avoid food from outside
Cooking at home can save you some good money that was otherwise spent on food from hotels or takeaway restaurants outside.
Moreover, you can avoid harsh chemicals and preservatives (in processed or junk food) from going inside your gut.
General guidelines to follow during a Mediterranean diet on a budget
- Avoid processed, packaged and refined food items by every means.
- Opt for fresh and seasonal fruits and vegetables wherever possible.
- You can consume smaller amounts of wine during this diet plan.
- Don’t forget to drink enough water ( at least 3 liters a day) to keep your body hydrated.
Weekly planner for Mediterranean diet on a budget
Day 1.
Breakfast- 1 serving of vegetable eggs scrambled with 1 cup of Greek yogurt.
Lunch- 1 serving of canned tuna with sundried tomatoes and 1 cup of strawberries.
Dinner- 1 serving of Spanish Moroccan fish with veggies.
Day 2.
Breakfast- 2 servings of beaker’s barley vegetable soup with 1 orange.
Lunch- 2 servings of creamy Italian white bean soup.
Dinner- 1 serving of egg and asparagus scramble with 1 slice of buttered toast with cinnamon.
Day 3.
Breakfast- 1 serving of scrambled eggs with bell pepper and feta and 1 apple.
Lunch- 1 serving of slow cooker chicken Marrakesh with 1 serving of roasted vegetables.
Dinner- 1 serving of canned tuna with mixed greens and hummus.
Day 4.
Breakfast- 1 serving of scrambled eggs with cheddar cheese.
Lunch- 1 serving of roasted salmon with bell pepper mixed greens.
Dinner- 1 serving of slow cooker vegetarian minestrone with elbow macaroni.
Day 5.
Breakfast – 1 serving of cottage cheese omelet with 1 orange.
Lunch – 2 servings of mushroom and asparagus scramble.
Dinner – 1 serving of broiled Spanish mackerel with sliced lemons and olive oil dressing.
Day 6.
Mediterranean diet on a budget – Risotto alla Pavese
Breakfast – 1 serving of basic egg white omelet with 2 oranges.
Lunch – 1 serving of hardboiled eggs with 1 serving of fruit salad.
Dinner – 1 serving of risotto alla Pavese with fried broccoli.
Day 7.
Grilled cheese
Breakfast – 1 serving of tuna sandwich with 1 cup of blueberries.
Lunch – 1 serving of southwestern eggs with 1 serving of cinnamon apple bites.
Dinner – 1 serving of grilled cheese in marinara sauce.
The bottom line for the Mediterranean diet on a budget
Healthy food doesn’t always demand a high price, and this Mediterranean diet on a budget is no exception.
If you stay mindful of a few things, you can save a lot of money when grocery shopping for this diet plan.
Printable (PDF) Mediterranean diet on a budget
See Also
2000 Calorie Mediterranean Diet Plan
1800 calorie Mediterranean diet
How to lose weight on your own
