Mediterranean Diet On a Budget

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 of the 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 the 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.

Mediterranean diet on a budget - canned tuna

Mediterranean diet on a budget – canned tuna

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.

Mediterranean diet on a budget - Italian white bean soup

Mediterranean diet on a budget – Italian white bean soup

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.

Mediterranean diet on a budget - roasted vegetables 

Mediterranean diet on a budget – roasted vegetables

 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.

Mediterranean diet on a budget - scrambled eggs

Mediterranean diet on a budget – scrambled eggs

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.

Mediterranean diet on a budget - orange

Mediterranean diet on a budget – orange

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

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.

Mediterranean diet on a budget - grilled cheese

Mediterranean diet on a budget – 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 

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 the 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 

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