Milly Gaines
The Mediterranean diet is widely regarded as one of the healthiest diets in the world, emphasising plant-based foods, healthy fats, whole grains, fruits, and vegetables. While some may assume that adopting this diet is expensive, there are numerous ways to make it affordable. This includes opting for budget-friendly grains like rice, choosing canned fish, buying in bulk, and reducing impulse purchases by planning meals ahead of time. Additionally, potatoes are a nutritious and affordable option, and growing your own produce or purchasing from local farmers' markets can also help reduce costs.
| Characteristics | Values |
|---|---|
| Fat content | 25-40% of calories |
| Type of fat | Unsaturated, especially olive oil |
| Whole grains | Corn, barley, quinoa, oats, bulgur, teff, rice |
| Fruits and vegetables | Colourful veggies, crunchy seeds, berries, grapes, potatoes, sweet potatoes, tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, turnips |
| Plant-based proteins | Pulses, lentils, buckwheat, sunflower seeds |
| Lean proteins | Fish, eggs |
| Dairy | Moderate intake |
| Alcohol | Low to moderate intake of red wine |
| Drinks | Water, coffee, tea |
| Desserts | Cakes, cookies, pies, candy, ice cream |
| Shopping | Buy in bulk, use a shopping list, plan meals, shop store brands, shop seasonal produce, shop at farmers markets |
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What You'll Learn
Buy budget-friendly grains like rice and potatoes
The Mediterranean diet emphasizes eating more vegetables, fruits, and whole grains. While specialty grains like corn, barley, quinoa, oats, bulgur, and teff are nutritious, they can be expensive and less available.
Rice is a great budget-friendly alternative that is widely available. Any type of rice can be part of a healthy eating pattern, but brown rice is a healthier option as it is higher in fiber and protein. This versatile grain can be a great side dish or added to a variety of dishes, like crispy fish taco bowls.
Another budget-friendly option is potatoes. They are a nutritious source of fiber, especially if you eat the skin, as well as potassium and vitamin C. They also contain protein, with a medium-sized baked potato delivering 4 grams. Potatoes are tasty in dishes like crispy lemon-herb roasted potatoes, German potato pancakes, and potato frittata.
In addition to these grains, corn is another budget-friendly whole grain. It costs less than $1 per ear or $2 per 16-ounce bag. Corn is packed with fiber, vitamins, and antioxidants, and can be enjoyed in many dishes, including tortillas and hot honey corn salad.
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Opt for canned fish
Canned fish is a great option for those looking to adopt a Mediterranean diet on a budget. Firstly, it is a much cheaper alternative to fresh fish, and it requires minimal to no cooking time.
Secondly, it is a healthy option. Canned fish is rich in essential fatty acids and omega-3s, which are recommended as part of the Mediterranean diet. The Mediterranean diet emphasizes eating more vegetables, fruits, whole grains, and healthy fats, and canned fish is a great way to get your recommended two servings of fish per week.
Thirdly, it is versatile. Canned fish can be added to other foods or enjoyed as a side dish. For example, you can serve canned sardines or anchovies with vegetables as the main course, or add a few drops of vinegar or lemon and some oregano. You can also heat them with tomato and onion and a bit of olive oil, or serve them on toast with arugula and pepper. Canned fish can also be added to pasta or rice dishes.
Finally, it is shelf-stable and convenient, lasting longer than fresh fish and requiring no preparation. This makes it a great option for those who don't like cooking fish at home or don't have access to fresh fish.
Some popular types of canned fish include salmon, sardines, mackerel, anchovies, and tuna. However, be mindful of the sodium and mercury content in canned fish, and always check the label.
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Buy in bulk
Buying in bulk is a great way to save money when adopting the Mediterranean diet. This is a highly nutritious way of eating, focusing on plant-based foods, healthy fats, whole grains, fruits and vegetables.
The Mediterranean diet is often associated with gourmet meals and expensive ingredients, but this needn't be the case. Buying non-perishable foods in bulk is a great way to save money. Items like grains, legumes, nuts and seeds are often cheaper when bought in larger quantities. For example, dried beans and legumes will stay good for a long time when stored in an airtight container. Grains like brown rice, barley, oats and whole wheat pasta are also good bulk buys.
You can also buy bulk olives, which are a staple of the Mediterranean diet, but can be expensive. Look for wholesale deals on canned tomatoes, which are nutritious and versatile, and add them to curries, pasta sauces and stews. Canned fish, such as salmon, sardines, mackerel and tuna, is another great bulk buy, packed with omega-3s and much cheaper than fresh seafood.
Buying in bulk can also help you stick to a meal plan. Cooking in batches and freezing meals for later is a good way to save money and always have a nutritious meal to hand. It's also a good idea to plan meals with similar ingredients to make the most of bulk purchases and reduce waste.
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Limit treats and sugary drinks
The Mediterranean diet is a way of eating that emphasizes plant-based foods and healthy fats, with a focus on overall eating patterns rather than strict rules. It is flexible and easy to follow, and there are many nutritious, budget-friendly foods that can help you gain its health benefits.
To make the Mediterranean diet more affordable, it is recommended to limit treats and sugary drinks. This includes reducing the purchase and consumption of cakes, cookies, pies, candy, and ice cream, and serving them only on special occasions. Instead of buying single-serve coffee and tea, purchase them in larger amounts. Making your own fruited water, coffee, and iced tea can also help reduce sugar intake.
If you drink alcohol, it is recommended to limit wine consumption to 5 ounces per day for women and 10 ounces per day for men. It is also important to limit sugary drinks such as soda, sweet teas, sports drinks, energy drinks, mixed alcoholic drinks, and flavored coffee drinks. These drinks are often high in added sugars and can contribute to increased calorie intake.
The Mediterranean diet emphasizes eating more vegetables, and potatoes are a very nutritious and budget-friendly option. They are a great source of fiber, potassium, and vitamin C, and provide some protein. Canned fish is another affordable option to include healthy fats and omega-3 fatty acids in your diet.
By limiting treats and sugary drinks, you can make the Mediterranean diet more affordable and also support healthy blood sugar levels, one of the key benefits of this dietary pattern.
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Shop with a list
Shopping with a list is a great way to ensure you stay on track and avoid unnecessary purchases. Here are some tips to make the most of your shopping list:
Plan your meals
Before heading to the store, take inventory of what you already have and make a list of the ingredients you need. Planning your meals in advance will help you create a comprehensive shopping list and reduce the temptation to order takeout on busy weeknights. Consider the ingredients you already have and build your meals around them to reduce food waste. There are many free resources available online to help with meal planning and creating a shopping list, such as pre-made templates and mobile applications.
Be flexible
While meal planning is essential, it's also important to remain flexible. Keep an eye out for You may want to see also The Mediterranean diet is a way of eating that emphasizes plant-based foods and healthy fats. It is flexible and easy to follow, and there are many nutritious, budget-friendly foods that can help you gain its health benefits. Here are some tips to make it more affordable: - Buy food in bulk, such as nuts, whole grains, dried beans, and spices. - Purchase fresh produce in season at local farmers' markets, farm stands, and community-supported agriculture (CSA). - Opt for canned fish, a shelf-stable and more affordable alternative to fresh or frozen fish. - Choose budget-friendly grains like rice, which is widely available and can be added to a variety of dishes. Here are some affordable and nutritious foods to include: - Vegetables: potatoes, tomatoes, broccoli, spinach, onions, carrots, and more. - Fruits: grapes, berries, citrus fruits, and seasonal produce. - Whole grains: rice, corn, barley, quinoa, oats, and bulgur. - Healthy fats: extra virgin olive oil, nuts, seeds, and avocados. - Plant-based proteins: beans, lentils, and chickpeas. Here are some shopping tips to save money: - Make a grocery list and stick to it to avoid impulse buying. - Plan your meals ahead of time and create a shopping list based on your meal plan to reduce food waste. - Compare prices and shop for store brands. - Limit the purchase of processed foods, sweets, and sugary drinks, which are less healthy and often more expensive. - Buy tea and coffee in larger amounts, and make your own infused water to reduce sugar intake.Joe Rogan's Diet: Carnivore, Coffee, and Workout Fuel
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