A Mayo Clinic Expert Lists 6 Budget-Friendly Foods To Follow the Mediterranean Diet

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Shop seasonal and frozen produce

Buying fruits and veggies in season at farmers’ markets (or opting for frozen) locks in peak nutrition at a fraction of the cost. Frozen berries, spinach, and mixed veggies are just as nutrient-rich as fresh and won’t go bad before you use them.

But be careful, warns Schmidt. Always choose plain frozen vegetables and fruits—and avoid those with added sauces, salt, sugar, or preservatives, as these can negate the health benefits and add unnecessary cost.

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Lean on beans, lentils, and canned fish

Dried beans and lentils are comparatively cheap, packed with protein and fiber, and have a long shelf life. Canned varieties are particularly budget-friendly—just be sure to rinse them to reduce sodium. These foods are the backbone of many traditional Mediterranean meals, replacing more expensive meat, says Schmidt.

Similarly, canned tuna, sardines, and salmon deliver valuable Omega-3s—often under $1 per serving. You can elevate tuna with white beans, lemon juice, extra virgin olive oil, and chopped red onion for a refreshing meal, suggests Schmidt.

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Plan meatless meals weekly

Designate one or two “flexitarian” nights each week, recommends Schmidt. Think hearty lentil soup, black bean tacos, chickpea and vegetable stews, or a simple bean salad with a dash of olive oil and herbs.

At the beginning of the week, cook a large batch of dried beans (such as chickpeas or cannellini beans). You can then use them in various dishes: add to salads, mash for hummus, or incorporate into pasta sauces.

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Embrace whole grains and modest healthy fats

Stock up on cost-effective whole grains such as oats, brown rice, or barley—and use olive oil sparingly (a little goes a long way).

Schmidt also suggests making grains a centerpiece of your meals. A large batch of brown rice can be used for rice bowls throughout the week, topped with beans, roasted vegetables, or canned fish.

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