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Yes, you can eat fresh, flavorful Mediterranean meals without spending a fortune.
Mediterranean food has a reputation for being wholesome and full of flavor—but some people assume it must also come with a high price tag. Good news: eating the Mediterranean way can be very affordable with a little strategy and creativity. In fact, the traditional Mediterranean diet is rooted in seasonal, humble ingredients like grains, beans, and vegetables.
Whether you’re meal prepping for the week or just trying to make your dollar stretch a little further, here’s how to enjoy this heart-healthy lifestyle on a budget.
Building a Mediterranean-inspired pantry starts with affordable staples that can be used in countless ways. Here are essentials that won’t break the bank:
Pantry Basics:
Refrigerated Staples:
Freezer-Friendly Picks:
These recipes are simple, affordable, and packed with nutrition.
A one-pot meal featuring canned chickpeas, onions, garlic, spinach, and crushed tomatoes. Serve over brown rice or couscous.
Hearty and filling, this soup uses brown or green lentils, carrots, celery, and a dash of red wine vinegar for a tangy finish.
Toss chopped zucchini, bell peppers, and red onion in olive oil, roast until tender, and serve over couscous with fresh herbs.
A budget version of a classic Mediterranean dish using in-season eggplant, garlic, canned tomatoes, and dried oregano over whole wheat pasta.
A quick lunch of plain Greek yogurt topped with olive oil, za’atar or sumac, sliced cucumber, and pita bread.
Day 1:
Day 2:
Day 3:
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