Budget meal plan for mediterranean diet
Experience the benefits of the Mediterranean diet without spending too much with our Budget meal plan for Mediterranean diet. This plan offers delicious Mediterranean-inspired meals that are both healthy and affordable. Perfect for anyone looking to enjoy this renowned eating pattern on a budget. Enjoy flavorful dishes that support your health and wallet.
Meal plan grocery list
Olive oil
Chicken breasts
Salmon fillets
Canned tuna
Greek yogurt
Feta cheese
Eggs
Chickpeas
Lentils
Quinoa
Brown rice
Whole wheat bread
Spinach
Kale
Tomatoes
Cucumbers
Red bell peppers
Zucchini
Eggplant
Onions
Garlic
Lemons
Oranges
Apples
Berries
Almonds
Walnuts
Avocados
Oats
Honey
Balsamic vinegar
Hummus
Dark chocolate
Meal plan overview
The budget meal plan for mediterranean diet focuses on affordable and nutritious meals inspired by Mediterranean cuisine. This plan includes plenty of fresh vegetables, legumes, and whole grains, combined with smaller portions of fish and poultry. You’ll enjoy simple dishes like lentil soups, vegetable stews, and grain salads that won't break the bank.
Perfect for those who love flavorful, healthy food without spending a fortune, this plan emphasizes the use of seasonal and locally sourced ingredients. It's an excellent way to enjoy the benefits of the Mediterranean diet on a budget.
Foods to eat
- Kid-Friendly Fruits: Apples, bananas, and grapes for easy, healthy snacks.
- Whole Grain Options: Whole wheat bread, tortillas, and pasta for balanced meals.
- Protein Choices: Chicken tenders, cheese sticks, and yogurt for family-friendly protein sources.
- Healthy Snacks: Hummus with carrot sticks, and whole grain crackers with cheese.
- Hydrating Foods: Watermelon and cucumber slices for staying hydrated and refreshed.
✅ Tip
Foods not to eat
- Sugary Snacks: Candy, cookies, and sugary cereals that provide little nutrition.
- High-Sodium Foods: Packaged snacks like chips and salted nuts that can lead to dehydration.
- Soda and Sugary Drinks: Opt for water or natural fruit juices instead.
- Processed Meats: Hot dogs and deli meats with added preservatives and unhealthy fats.
- Fragile Foods: Avoid foods that can spoil or get crushed easily, like berries and tomatoes.
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Main benefits
Camping meal plan for family fosters togetherness by involving everyone in meal preparation, making it a fun group activity. It ensures that everyone's dietary needs are met, leading to happier and healthier family members. Additionally, it can be cost-effective by minimizing the need for dining out.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
To maintain a Mediterranean diet on a budget, consider these cost-effective substitutions:
- For a protein source, canned sardines can replace salmon fillets, offering a similar omega-3 boost at a lower cost.
- To diversify grains, whole wheat couscous can replace quinoa, providing a quick-cooking and budget-friendly alternative.
- For a different vegetable, cabbage can replace kale, offering a versatile and nutrient-rich option at a lower price.
- To save on fruits, grapes can replace berries, offering a refreshing and cost-effective alternative.
- For a sweet treat, dark chocolate chips can replace whole dark chocolate, providing the same antioxidant benefits in a more budget-friendly form.
How to budget on this meal plan
To follow a Mediterranean diet on a budget, rely on affordable staples like beans, lentils, and whole grains. Buy seasonal produce and use olive oil sparingly to control costs. Incorporate canned fish as a cheaper protein source. Avoid expensive specialty items by preparing your own meals. Shopping at local markets and buying in bulk can further reduce costs. Focus on simple, fresh ingredients for satisfying meals.
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Extra tips
Any healthy snack ideas?
Here are some healthy snack ideas for a budget meal plan for a Mediterranean diet:
- Olives and feta cheese
- Cherry tomatoes with mozzarella
- Hummus with pita bread
- Greek yogurt with honey and walnuts
- Mixed nuts and dried apricots
- Sliced cucumbers with tzatziki
- Stuffed grape leaves
What should I drink on this meal plan?
On a budget meal plan for a Mediterranean diet, drink water, herbal teas, and moderate amounts of red wine if desired. Include homemade smoothies with fruits and vegetables. Avoid sugary and processed drinks. Use water with lemon, mint, or cucumber for a refreshing and budget-friendly beverage that aligns with Mediterranean principles.
How to get even more nutrients?
A budget meal plan for a Mediterranean diet should include affordable protein sources like beans, lentils, and canned fish. Use a variety of vegetables and fruits such as tomatoes, spinach, and oranges for fiber, vitamins, and minerals. Healthy fats from olive oil, nuts, and seeds are crucial. Incorporate whole grains like barley and brown rice to round out meals.
Meal plan suggestion
Budget Meal Plan for Mediterranean Diet
Day 1
- Breakfast: Greek yogurt with berries, topped with almonds
- Lunch: Mediterranean chickpea salad with tomatoes, cucumbers, feta cheese, and balsamic vinegar dressing
- Dinner: Baked salmon with quinoa and sautéed spinach
- Snack: Whole wheat bread with hummus
Calories: 1600 Fat: 60g Carbs: 180g Protein: 110g
Day 2
- Breakfast: Oatmeal with sliced apples, walnuts, and honey
- Lunch: Greek salad with lettuce, tomatoes, cucumbers, feta cheese, olives, and olive oil dressing
- Dinner: Chicken stir-fry with zucchini, bell peppers, onions, and garlic, served over brown rice
- Snack: Greek yogurt with a drizzle of honey
Calories: 1550 Fat: 65g Carbs: 140g Protein: 120g
Day 3
- Breakfast: Scrambled eggs with spinach, tomatoes, and whole wheat toast
- Lunch: Lentil soup with a side of mixed greens salad, dressed with olive oil and lemon juice
- Dinner: Eggplant and chickpea stew served with quinoa
- Snack: Apple slices with almond butter
Calories: 1500 Fat: 50g Carbs: 180g Protein: 90g
Day 4
- Breakfast: Avocado toast on whole wheat bread, topped with sliced tomatoes and a sprinkle of feta cheese
- Lunch: Tuna salad with mixed greens, cucumbers, and lemon-balsamic vinaigrette
- Dinner: Baked chicken breast with roasted vegetables (zucchini, bell peppers, onions) and brown rice
- Snack: Orange segments with a few almonds
Calories: 1650 Fat: 70g Carbs: 150g Protein: 130g
Day 5
- Breakfast: Smoothie bowl made with Greek yogurt, mixed berries, and a sprinkle of oats
- Lunch: Quinoa and kale salad with chickpeas, tomatoes, and a lemon-tahini dressing
- Dinner: Grilled salmon with sautéed spinach and quinoa pilaf
- Snack: Dark chocolate square with a handful of walnuts
Calories: 1550 Fat: 60g Carbs: 160g Protein: 120g
Day 6
- Breakfast: Scrambled eggs with sautéed spinach and a slice of whole wheat toast
- Lunch: Mediterranean-style stuffed peppers with quinoa, tomatoes, onions, and feta cheese
- Dinner: Lentil curry with brown rice and a side of steamed broccoli
- Snack: Greek yogurt with honey and a sprinkle of almonds
Calories: 1600 Fat: 55g Carbs: 170g Protein: 110g
Day 7
- Breakfast: Overnight oats with sliced almonds, diced apples, and a drizzle of honey
- Lunch: Chickpea and vegetable stir-fry with a lemon-garlic sauce, served over brown rice
- Dinner: Baked eggplant with Greek yogurt sauce, served alongside a mixed greens salad
- Snack: Sliced cucumber with hummus
Calories: 1520 Fat: 65g Carbs: 150g Protein: 100g
These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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⚠️ Keep in mind
Article reviewed
- Written by Zuzanna Kędziora
- Published on Jul 2, 2024
- Updated on Oct 1, 2024