The 12 Best Mediterranean Diet Foods on a Budget, According to a Dietitian

“When it comes to eating healthy, flexibility is key to making new habits stick long-term. Part of the reason the Mediterranean diet is so highly regarded is because it’s flexible and easy to follow, unlike fad diets that often have rigid rules. The Mediterranean diet simply encourages you to eat more fruits, vegetables, whole grains, unsaturated fats and lean proteins, including plant-based protein. You get to choose exactly what foods to eat within those groups.

What’s more, you don’t need to break the bank to follow this eating pattern. There are ample nutritious, budget-friendly foods that can help you gain the health benefits of the Mediterranean diet in a way that works for your lifestyle. Add these 12 foods to your shopping cart to get a nutrient boost at a lower price point.

The 12 Best Mediterranean Diet Foods on a Budget, According to a Dietitian

1. Beans

Beans are a great source of fiber, vitamins and minerals like potassium, magnesium and iron—nutrients that many of us aren’t getting enough of

2. Peanut Butter

Nuts pack an impressive punch of protein, fiber and healthy fat, a combination that helps satisfy your hunger and keeps you full for longer.

3. Lentils

There are many reasons to love lentils. For starters, they’re super nutritious, with a 1/3-cup serving of cooked lentils boasting 6 grams of protein, 5 grams of fiber and 13% and 30% of your daily needs for iron and folate, respectively.

4. Potatoes

What’s not to love about the humble spud? The Mediterranean diet emphasizes eating more vegetables, and while not the most colorful of veggies (unless you eat purple potatoes), potatoes are a very nutritious and budget-friendly option.

5. Canned Fish

The Mediterranean diet encourages eating two servings of fatty fish weekly due to the omega-3 fatty acids they contain.

6. Canned Tomatoes

Canned tomatoes are picked at the peak of freshness, so their flavor and nutrients are preserved when canned.

7. Onions & Garlic

Onions and garlic are regularly used in many cuisines across the globe, including those in the Mediterranean region.

8. Rice

The Mediterranean diet encourages increasing your intake of whole grains to enjoy the health benefits they provide, like supporting heart health, healthy digestion and stable blood sugar levels.

9. Frozen Berries

Another key component of the Mediterranean diet is varying your fruits and veggies as much as possible.

10. Oats

Oats are another example of a fiber-rich whole grain that can be more accessible to those on a budget.

11. Frozen Greens

Leafy greens are one of the most nutrient-dense foods around, meaning they pack many vitamins, minerals and nutrients into a small serving.

12. Corn

Believe it or not, corn is a whole grain and one of the top grain sources in many cuisines across the globe, including Latin American cuisine.”