You can follow the Mediterranean diet on a budget by building meals around cheap staples, including dried or canned beans and lentils, oats, brown rice, whole-wheat pasta, seasonal and frozen vegetables, canned fish and eggs, and by using pricier foods like nuts, cheese and fresh fish as accents rather than the base. Cooking at home, planning a week of meals and using leftovers do the rest. In fact, the traditional Mediterranean diet grew out of simple, inexpensive peasant food.
The cheapest Mediterranean staples
| Staple | Why it is great value |
|---|---|
| Dried or canned lentils, chickpeas and beans | Very low cost per serving; protein and fiber |
| Oats | A cheap, filling whole-grain breakfast |
| Brown rice, bulgur, barley, whole-wheat pasta | Inexpensive whole grains, long shelf life |
| Canned tomatoes and passata | The base of many Mediterranean sauces |
| Onions, garlic, carrots, cabbage | Cheap all year and full of flavor |
| Frozen spinach, peas, broccoli and mixed vegetables | Nutritious, no waste |
| Canned sardines, mackerel, tuna and salmon | Affordable fish and omega-3s |
| Eggs | Low-cost, versatile protein |
| Seasonal fruit | Often cheapest when in season |
| Olive oil (larger tins) | Better value than small bottles |
12 money-saving tips
- Plan your week and shop from a list to avoid impulse buys and waste.
- Make legumes your main protein two to four times a week.
- Buy dried beans and lentils and cook in batches; freeze portions.
- Use frozen vegetables and fruit: just as nutritious and nothing goes off.
- Choose canned fish for at least one fish meal a week.
- Buy seasonal produce and shop markets near closing time.
- Use meat as a flavoring, not the centerpiece.
- Buy olive oil in larger tins and store it in a cool, dark place.
- Buy nuts and seeds in bulk and portion them.
- Choose strong cheeses like feta or parmesan; a little goes a long way.
- Grow herbs on a windowsill: basil, parsley, oregano and mint.
- Love your leftovers: soups, stews and grain salads taste better the next day.
A budget Mediterranean week: sample meals
- Breakfast: oats with banana and cinnamon; eggs on toast with tomatoes.
- Lunch: lentil soup; chickpea and tomato salad; leftover pasta e fagioli.
- Dinner: pasta with tomato, white beans and spinach; sardine and potato tray bake; vegetable and chickpea stew with brown rice; frittata with frozen vegetables.
- Snacks: seasonal fruit, carrot sticks with homemade hummus, popcorn.
Cheap Mediterranean recipes to try
- Pasta e fagioli: pasta and bean soup with tomato and herbs.
- Lentil soup: lentils, carrots, onion, garlic, cumin and lemon.
- Homemade hummus: canned chickpeas, garlic, lemon, olive oil and a little tahini or yogurt.
- Shakshuka: eggs in spiced tomato sauce.
- Fasolada: Greek white bean soup.
For more ideas see our weekly Mediterranean meal plan, best fish (including canned) and frozen vegetables on the Mediterranean diet.
Frequently asked questions
Is the Mediterranean diet expensive?
It does not have to be. Built around legumes, whole grains, eggs, canned fish and seasonal produce, a Mediterranean-style diet can cost about the same as, or less than, a diet based on meat and convenience foods.
Do I need extra virgin olive oil?
It is the best choice, but buying it in larger tins keeps the cost down. Use it daily; it is the heart of the diet.
Are frozen and canned foods really OK?
Yes. Frozen vegetables, canned legumes, canned tomatoes and canned fish are all practical, nutritious Mediterranean staples. Choose low-salt options where you can.
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