Mediterranean Diet On a Budget – Overview
Getting started with a Mediterranean diet on a budget isn’t that hard, and all you need is some 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 coming 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 bring upon weekly sales and discounts on seafood items. If you are about to start with a Mediterranean diet on a budget, pay attention to these offers and discounts.
Now, before you go ahead with the same, don’t fall prey to rotten and low-grade products while looking to save money.
Getting the highest quality seafood at the best price must be your main objective.
Don’t shy away from beans
Beans are your best friends while you look forward to practicing the Mediterranean diet on a budget. Coming at a low price, they also come over as a good source of proteins and fibers.
You can also couple them up with a range of legumes and other veggies with 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 scramble 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 fruits 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.
All you need to do is just stay mindful of a few things, and you can save a lot of money during grocery shopping for this diet plan.
Printable (PDF) Mediterranean diet on a budget
Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
---|---|---|---|---|---|---|---|
Breakfast | 1 serving of vegetable eggs scramble with 1 cup of greek yogurt | 2 servings of beaker’s barley vegetable soup with 1 orange | 1 serving of scrambled eggs with bell pepper and feta and 1 apple | 1 serving of scrambled eggs with cheddar cheese | 1 serving of cottage cheese omelet with 1 orange | 1 serving of basic egg white omelet with 2 oranges | 1 serving of tuna sandwich with 1 cup of blueberries |
Lunch | 1 serving of vegetable eggs scramble with 1 cup of greek yogurt | 2 servings of creamy Italian white bean soup | 1 serving of slow cooker chicken Marrakesh with 1 serving of roasted vegetables | 1 serving of roasted salmon with bell pepper mixed greens | 2 servings of mushroom and asparagus scramble | 1 serving of hardboiled eggs with 1 serving of fruits salad | 1 serving of southwestern eggs with 1 serving of cinnamon apple bites |
Dinner | 1 serving of Spanish Moroccan fish with veggies | 1 serving of egg and asparagus scramble with 1 slice of buttered toast with cinnamon | 1 serving of canned tuna with mixed greens and hummus | 1 serving of slow cooker vegetarian minestrone with elbow macaroni | 1 serving of broiled Spanish mackerel with sliced lemons and olive oil dressing | 1 serving of risotto alla Pavese with fried broccoli | 1 serving of grilled cheese in marinara sauce |
See Also
2000 Calorie Mediterranean Diet Plan
1800 calorie Mediterranean diet
How to lose weight on your own
Best high protein foods on a budget
Mediterranean Diet Lunch Ideas
Damla Sengul, a seasoned Food Editor at Dietsmealplan.com, boasts a 5-year worth of expertise as a digital editor, with a specific focus on authentic recipe content. Her expertise extends to various crucial aspects of the cookery world, including in-depth research on renowned chefs worldwide and innovative recipe development. Additionally, Damla is an enthusiastic baker who dedicates part of her time crafting delightful celebration cakes for her friends.