Mediterranean Diet on a Budget: Healthy Eating for Less

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Mediterranean diet staples—brown rice, yogurt, tuna, broccoli, cherry tomatoes, and olive oil—arranged on a gray background.

The Mediterranean diet is known for being healthy, heart-friendly, and delicious. But many people assume it’s expensive. The good news: you can eat Mediterranean-style without overspending — if you focus on smart shopping, seasonal ingredients, and simple recipes.

Budget-Friendly Mediterranean Staples

Brown Rice (Bulk Bag)

  • Cheap, filling whole grain
  • Use as base for bowls and salads


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Dried Chickpeas & Lentils

  • High in fiber and protein
  • Very budget-friendly in bulk


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Canned Tuna or Salmon

  • Quick source of protein and omega-3s
  • Long shelf life and easy to store


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Frozen Vegetables

  • Cheaper than fresh when out of season
  • Just as nutritious as fresh


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Plain Greek Yogurt

  • High protein and calcium
  • Great for snacks or breakfast


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Extra Virgin Olive Oil

  • Healthy fat and flavor boost
  • Buy in bulk for best value


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Tips to Save Money

  • Buy seasonal produce and local deals
  • Shop store brands and buy in bulk
  • Cook at home and meal prep simple dishes
  • Use meat as a flavor accent, not the main focus

By planning ahead, buying smart, and cooking simple meals, you can enjoy all the health benefits of the Mediterranean diet on a tight budget.

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