So you want to start the Mediterranean Diet but you’re worried it will be too expensive. Believe it or not, it can be a very affordable diet and one of the cheapest ways to eat. In this article you’ll find lots of useful tips and ideas for making the best nutritious, cheap Mediterranean meals.
1. Understand the basics of the Mediterranean Diet
So, how to start a budget-friendly Mediterranean diet? It is entirely possible to enjoy the Mediterranean diet’s nutritious meals on a budget. But first you need to understand the basics of the diet…
The Mediterranean diet is based on the Oldways Pyramid (see below). Familiarising yourself with this diagram is useful to understand the basic principles.
As you can see the main bulk of the diet (towards the bottom of the pyramid) consists of simple, affordable foods that are staples in many cultures, such as beans, lentils, whole grains, fruits, vegetables, herbs and spices. These items should be the basis of all your meals.
Olive oil is in this section too. It is definitely worth buying the best that you can afford as research has shown that olive oil has many health benefits.
Yes, it is more pricey than other types of oil, but this is the only essential ingredient needed for this way of eating that would be considered expensive.
By following the rest of my money saving tips in this article you should be able to invest in a good quality cold pressed extra virgin olive oil, and experience the positive effects on your health.
2. Bulk Buy Staple Items
Foods are often cheaper if you buy them in bulk or in larger packs, and many Mediterranean diet staple foods can be bought in bulk and stored safely as they have a relatively long shelf life.
If you can, try buying these items in larger packs to save money in the long run:
- whole grains like brown rice, quinoa, bulgur wheat, and whole grain pasta
- dried beans, lentils, and chickpeas
- Tinned tomatoes
- Dried herbs and spices e.g. oregano, thyme, rosemary, paprika, chilli powder, cinnamon
- Tinned fish such as sardines, mackerel and tuna
- Olive oil as it will be cheaper per litre
3. Use Frozen Fruit and Veg
Frozen fruit and vegetables are a cheaper and more convenient alternative to fresh as they don’t spoil quickly and can be stored for long periods. This saves you money, minimises waste and means you always have nutritious options on hand.
Frozen fruits and vegetables are often picked and frozen at peak ripeness, which means they can retain a high level of nutrients. This makes them a very healthy option. You can use them in a variety of ways:
- Mixed frozen veg: add to chunky soups
- Frozen peas and sweetcorn: defrost and toss into wholegrain salads
- Frozen broccoli, onions or peppers: add to stir-fries
- Frozen spinach: use in pasta or egg dishes
- Frozen fruits: blend into smoothies or add to yoghurt or porridge (oatmeal)
4. Use Canned Foods for inexpensive meals
Similarly, canned foods can be incorporated into the Mediterranean diet to save you money while still creating cheap nutritious meals. Here are some great compliant canned options:
- Canned tomatoes: Canned tomatoes are a staple ingredient in many Mediterranean dishes. You can use them to make sauces for pasta, soups, stews, and casseroles.
- Canned Beans, lentils and Chickpeas: Beans are a rich source of protein and fibre, making them a key component of the Mediterranean diet.
Stock up on chickpeas, lentils, black beans, red kidney beans, and cannellini beans, and use them in salads, soups, and dips like my sweet potato hummus. - Canned Fish: Canned oily fish such as tuna, salmon, and sardines are excellent sources of omega-3 fatty acids and protein.
You can add them to salads, sandwiches, salad or pasta dishes. Or try my delicious Sardines and Avocado on Toast. - Canned vegetables: these are a convenient and affordable store cupboard item. They have a long shelf life, retain a significant amount of their nutrients and are incredibly convenient as they are already cleaned, chopped, and cooked.
Try keeping a stock of canned vegetables such as sweetcorn, green beans, carrots or broad beans in your pantry.
When using canned vegetables be mindful of added salt and preservatives. Look for low-sodium or no-salt-added varieties and rinse the vegetables under cold water before using them to reduce the sodium content further. - Canned Fruit: Some fruits taste great after canning. Try tinned pineapple, peaches, pears, apricots, grapefruit and prunes. Try making my delicious chia seed yoghurt bowl with tinned pineapple.
5. Meal Plan for cheap Mediterranean diet recipes
Learning the art of meal planning is a fantastic way to stick to a budget and save lots of money. It also reduces stress, reduces waste and, in the long run, saves you time.
It’s such a great feeling knowing that you have all your meals planned for the week – no more stressful last minute takeaway purchases or impulse buys at the supermarket.
Here are some resources if you need help with your meal planning:
Mediterranean Diet Shopping List
7-day Mediterranean Diet Meal Plan
6. Eating Frugal – Learn How to Use Your Leftovers
In the UK we waste so much food with households throwing millions of tonnes of food in the bin each year. Making use of leftovers is a great skill to save money and reduce food waste.
By using up your leftovers you can create a cheap and satisfying meals with very little effort. Here are some leftover meal ideas:
Grain Bowls: use leftover grains like quinoa, bulgur wheat, or brown rice as a base for grain bowls. Top them with leftover roasted vegetables, roasted chickpeas or beans, sliced avocado, and a drizzle of olive oil.
Salads: add leftover protein such as grilled chicken or fish into salads. Combine them with fresh greens, chopped vegetables, olives, feta cheese, and a homemade vinaigrette for a refreshing and satisfying meal.
Soup and Stews: Repurpose leftover vegetables, grains, and protein into hearty soups and stews. Simply simmer them with vegetable or chicken broth, canned tomatoes, and Mediterranean herbs and spices for a budget friendly and nutritious meal.
Pasta Dishes: Use leftover cooked pasta as a base for pasta salads or quick pasta dishes. Toss it with leftover roasted vegetables, canned tomatoes, garlic, olive oil, and herbs.
Sandwiches and Wraps: Transform leftovers into whole wheat sandwiches or wraps. Use leftover grilled vegetables, cooked meats, cheese, and hummus or tzatziki sauce wrapped in garlic and herb flatbreads or tortillas.
Frittatas and Omelettes: add leftover vegetables, meats, and cheeses to frittatas or omelettes for a delicious protein-rich breakfast or brunch.
Pizza: Use leftover cooked vegetables, meats, and cheese as toppings for homemade pizzas. Spread tomato sauce or pesto on a whole wheat pizza crust, sprinkle with leftovers, and bake until the crust is crispy and the cheese is melted.
Freezing: If you have leftover soups, stews, or sauces, consider freezing them in portion-sized containers for future use. They can be handy for quick and easy meals on busy days.
7. Batch Cook: a cheap easy way to eat healthy
Batch cooking is a fantastic way to save money on groceries while ensuring you have delicious and nutritious meals readily available throughout the week. Freeze what you don’t need that day in portions for future meals.
Buying larger quantities of ingredients can significantly reduce the cost per serving. You also save money on your energy bills as you’re only cooking once but making several meals.
Just make sure you label and date everything that goes in the freezer (unless you like a lucky dip dinner!)
8. Have Meat Free Days
Incorporating meat-free days into your Mediterranean diet is not only beneficial for your wallet but also for the environment and your health. Meat is often one of the most expensive items in a grocery budget.
By cutting back on meat consumption you can save money on your grocery bill while still enjoying delicious and nutritious meals. Make sure to replace the meat with another source of protein such as eggs, beans, lentils, chickpeas, peas or nuts.
9. Embrace Eggs for cheap Mediterranean meals
Eggs are a very affordable and versatile ingredient on the Mediterranean diet. Eggs are nutrient-dense and packed with essential nutrients such as protein, vitamins, minerals, and healthy fats. They provide a good balance of amino acids, making them a complete protein source.
It was once thought that eggs contributed significantly to your risk of heart disease by raising your blood cholesterol levels, and that you should not have more than 4 a week. However, the evidence is not as strong as previously thought.
In the UK there is now no recommended limit on how many eggs people should eat, as long as you eat a varied diet, and keep your saturated fat intake low.
Try these cheap but healthy meal ideas using eggs. They are fantastic make-ahead breakfast recipes:
Egg Muffins with Broccoli and Cheddar
Frittata Muffins with Feta, Peas and Parsley
10. Buy Local Seasonal Fruit and Veg
Fruit and vegetables are cheaper when they are in season due to reduced transportation and storage costs. Out of season produce will be more expensive and less nutritious having travelled further.
Check out your local fruit and veg market stall, if you have one. They often sell locally sourced produce for less than the big supermarkets.
There may also be a community project in your area that delivers fresh local fruit and veg to your door for a reduced rate subscription.
11. Grow Your Own Herbs and Veg
Growing your own herbs and vegetables at home is not only a rewarding and enjoyable hobby but can also save you money on groceries.
Fresh herbs from the supermarket can be expensive and don’t last very long. Homegrown veg will be tastier and fresher than anything you find in the shops.
Some of the easiest herbs and vegetables to start growing include bay, rosemary, mint, courgettes, green beans and potatoes. Give it a try. You may discover you have green fingers!
12. Fill up on dark leafy greens
Incorporating plenty of dark leafy greens into your Mediterranean diet is a nutritious and cost-effective way to support your health while enjoying delicious meals.
Cheap greens such as kale, spinach, chard and collard greens are packed with vitamins, minerals and fibre and can be added generously to soups, salads, casseroles and stir-fries. They also last longer than most other fresh vegetables.
13. Don’t Buy Highly Processed Ready-Made Foods
It can be tempting to take shortcuts on this diet and buy items such as ready made dressings, packaged snack bars, ready cooked rice or grain packets.
These products will be much more expensive than making your own and will probably have additives and preservatives that you want to avoid on the Mediterranean diet. They often have high levels of salt too.
Overall, avoiding these processed items and focusing on whole, unprocessed foods can lead to significant savings on your grocery bill.
14. Choose Cheaper Cuts of Meat
Choosing cheaper cuts of meat is a smart strategy for making cheap Mediterranean meals:
- Consider buying a whole chicken or larger cuts of meat. You can portion them out yourself and use the leftovers for multiple meals throughout the week, reducing waste and saving money.
- Buying meat on the bone is often cheaper, especially for chicken. Opt for chicken thighs, wings or drumsticks on the bone instead of boneless chicken breast.
- Invest in a slow cooker and consider making dishes like slow-cooked chicken casserole, braised meats, pot roasts, or pulled pork using affordable cuts like beef brisket, pork shoulder, or lamb shank. These dishes are not only budget-friendly but also perfect for batch cooking and meal prep.
- You could also save money by using less meat and replacing it with a plant-based protein such as beans, lentils or chickpeas. These ingredients can add bulk, texture, and nutritional value to dishes while reducing the amount of meat needed.
15. Try Practising Mindful Eating
My final tip for cheap Mediterranean meals is to slow down and really enjoy your food. Appreciate the flavours, textures, and aromas of the food while you’re eating.
By practicing mindful eating, you can become more attuned to your hunger and fullness cues, which can help prevent overeating and reduce food waste.
Pay attention to portion sizes, use smaller plates and bowls, and avoid distractions like TV or screens while eating to fully enjoy and appreciate your meals. This mindful approach to eating can help you make the most of your food budget while promoting a healthier relationship with food.
Thank you for breaking down complex concepts so clearly. This blogpost answered a lot of questions I had. Excellent post with lots of actionable advice! Fantastic job covering this topic in such depth! Thank you for breaking down complex concepts so clearly. I enjoyed reading this and learned something new.
Hi, thanks for your comment. Glad you enjoyed the post.