The 6 Best Mediterranean Diet Foods On A Budget, According To A Dietitian

Beans: Beans, such as chickpeas, lentils, and black beans, are inexpensive sources of protein, fiber, and essential nutrients.  

Whole Grains: Whole grains like brown rice, quinoa, bulgur, and oats are affordable staples of the Mediterranean Diet. 

Canned Fish: Canned fish, such as tuna, salmon, and sardines, are economical sources of omega-3 fatty acids and protein.  

Eggs: Eggs are versatile, affordable sources of high-quality protein and essential nutrients like vitamin D and choline. They can be scrambled, boiled, poached, or used to make frittatas, omelets, and egg-based dishes. 

Olive Oil: Olive oil is a key component of the Mediterranean Diet and can be purchased at a reasonable price.  

Frozen Vegetables: Frozen vegetables, such as spinach, broccoli, peas, and mixed vegetables, are convenient and budget-friendly options that retain their nutrients.  




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