The 12 Best Mediterranean Diet Foods on a Budget


Canned beans are a cost-effective option, but if you have the time, dried beans are even less expensive and last for years in your pantry.

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 after a meal. 


Another positive feature of this plant-based protein source is its price point, with most varieties clocking in at less than 10 cents per serving. 


The Mediterranean diet emphasizes eating more vegetables, and while not the most colorful of veg, potatoes are a very nutritious and budget-friendly option. 

Canned Fish

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

Canned Tomatoes

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

Onions & Garlic

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


Nutritious whole grains include corn, barley, quinoa, oats, bulgur and teff, to name a few. 

Frozen Berries

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


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

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. 


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

Easy Mediterranean Diet Meal Plan for Beginners