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The 7 Best Mediterranean Diet Foods on a Budget, According to a Dietitian

Olive Oil: Rich in heart-healthy fats, olive oil is a cornerstone of the Mediterranean diet. Drizzle it over salads, use it for cooking, or dip bread for a flavorful boost.

Legumes: Beans, lentils, and chickpeas are affordable protein sources packed with fiber, vitamins, and minerals. Incorporate them into soups, salads, or stews for a nutritious meal.

Whole Grains: Opt for budget-friendly options like brown rice, quinoa, or bulgur. These complex carbohydrates provide sustained energy and are versatile ingredients in Mediterranean-inspired dishes.

Canned Fish: Stock up on canned sardines, tuna, or salmon for a budget-friendly source of omega-3 fatty acids. Add them to salads, pasta, or sandwiches for a quick and nutritious meal.

Fresh Produce: Load up on seasonal fruits and vegetables for a budget-friendly way to add color and nutrients to your meals. Choose local and in-season options to keep costs low.

Greek Yogurt: Packed with protein and probiotics, Greek yogurt is a budget-friendly staple in the Mediterranean diet. Enjoy it as a snack, in smoothies, or as a creamy topping for dishes.

Herbs and Spices: Elevate your meals with budget-friendly herbs and spices like basil, oregano, and garlic. They add flavor and depth to dishes without breaking the bank.

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