Mediterranean Diet Budget Recipes

One of the many misconceptions regarding the Mediterranean diet is that it is expensive to follow. Well I am here to say that this is not true.

I recall reading in the US News and World Report Best Diets, that the Mediterranean diet is moderately pricey. They made suggestions such as: “Can’t spring for the $50 bottle of wine? Grab one for $15 instead” or “snag whatever veggies are on sale that day, rather than the $3-a-piece artichokes”.

And they post these same suggestions every year. While I understand that a person who has never followed a Mediterranean diet may think that they have to buy “special” ingredients, the panel of experts should know better than to give out this misguided advice.

Low Carb Mediterranean Diet Dinner Recipes

I’ve said this before, and I’ll say it again: theMediterranean Diet was based on the diet people were following in the Mediterranean in the 60’s.These people were poor. Let’s think about that for a moment: they did not drink expensive wine or feast on expensive non-local fish such as salmon. They did not spend 50$ on wine (or 5$ for that matter), and they ate artichokes only when they were in season. The experts above have also failed to mention that one of the main sources of protein were beans such as lentils, which we all know are pretty cheap plus they hardly ate meat, which is also a money saver.

Research has shown that following a Mediterranean diet not only improves your health but also saves you money. The key to saving money is knowing what a real Mediterranean diet is and not falling in the trap of the so-called Mediterranean diet menus that are often presented online and in books, that are full of expensive fish, ready to eat processed foods and recipes with numerous ingredients. I’ve done the calculations and the average Mediterranean-Greek meal costs about 2-3$ per person.

Based on the many articles and books on the Mediterranean diet you would think that a Mediterranean diet includes some sort of meat or fish every day, specific fruit and vegetables, exotic grains. This is not the case at all. The Mediterranean diet is pretty straightforward and simple: A typical week of dinners would be once a week chicken, once a week pasta, 3 times a week a vegetable casserole, twice a week beans and once a week meat or fish. So, don’t fall for those fancy menu plans follow an authentic Mediterranean diet.

The Most Popular Mediterranean Diet Air Fryer Cookbook

Yes, this common knowledge, but I feel it is important to stress this even more with the Mediterranean diet. No, you don’t have to get “$3-a-piece artichokes”, you buy whatever is in season and local or grown closest to you. It is cheaper and it tastes better. Avoid the mentality of thinking that you have to buy “Mediterranean” fruit and vegetables.

Here in Greece there are hardly any canned beans available (except some imported brands), we use dry beans, which are very cheap. Some do not need overnight soaking (black-eyed peas and lentils) and the boiling process is very simple.

It is very frustrating to see snacks, ready to consume salad dressings, rice mixes all being promoted as healthy. Not only are they not, they are also pricey, and they save you only a bit of time.

Budget Friendly Mediterranean Diet Recipes

If you are having a hard time getting fresh vegetables, use frozen. Nobody is expecting you to go the farmer’s market everyday or grow your own vegetables (if you can that’s great, but if not no worries). I always have on hand bags of peas, green beans and okra and use them to make the vegetable casseroles. To save time I also freeze herbs such as parsley and dill and I chop onions and also freeze them, so they are ready when I need them.

It is a common tip, but so useful. The majority of Greek dishes can freeze very well including vegetable casseroles and savory pies (e.g. spanakopita). I often make these pies and separate them in servings and freeze them.

As I have mentioned, in the Mediterranean, eggs are not typically consumed as breakfast but more so for dinner. A nice omelet along with a salad makes a good and balanced meal.

Vegetarian Mediterranean Recipes

If you are following a Mediterranean diet, chances are you have bought some good olive oil. The basic dressing you will need is just olive oil and vinegar, use your own and don’t spend your money on bottled salad dressings, not only will it cost you more, it will not provide you any benefits either. First you don’t know that type of olive oil is being used (for the most benefits you want extra virgin), secondly and most importantly, the olive oil compounds which have antioxidant properties are very sensitive to water, so those bottled salad dressings that may contain extra virgin olive oil will have very little -if any- of these protective substances.

Anything packaged would not exist in the Mediterranean diet anyway. Just because some crackers, rice mix, pasta, chicken, pizza, chips etc. has oregano, garlic or feta in it, doesn’t mean it is “Mediterranean”. You already have oregano, garlic and feta in your kitchen-just add them yourself.

The popular chicken breast is quite expensive and honestly has very little taste. The whole chicken or even chicken legs are cheaper and tastier. Remove the skin before eating and you are set.

Easy Mediterranean Diet Recipes For Beginners

Typically, when looking for Mediterranean diet menus you will always find a salmon recipe. Salmon is somewhat pricey and is not a Mediterranean fish, but if you can afford it is fine to eat it, just know that it is not necessary. You can also get your fish intake by consuming canned fish such as sardines or anchovies which are actually the typical fish consumed within the Mediterranean diet. For ideas on how to add them to your diet, check out my post on canned fish.

Yes, nuts are a part of the Mediterranean diet, but don’t overdo it, they can get expensive. Traditionally Greeks would have walnut and almond trees at home and would have them seasonally. They typically used them in sweets and also saved them for guests as they were considered precious. They did not eat them every day. You are fine consuming them 3 times a week.

Elena Paravantes, RDN is a Registered Dietitian Nutritionist, Writer and consultant specializing in the Mediterranean Diet and Cuisine. She has been active as a clinician, consultant and lecturer for 20 years, both in the U.S. and Greece. An expert on the Greek Mediterranean Diet, her interviews and articles have been published in many publications including CNN, U.S. News and World Report, Prevention, NPR, and Shape. Elena has collaborated with a number of organizations including Loyola University, Yale University, University of Missouri, Louisiana State University, and the American College of Greece.

Mediterranean Diet On A Budget For Beginners: 1000 Easy, Fresh Recipes On The Mediterranean Diet For Staying Healthy, Eating Well, And Losing Weight: Marsen, Tinda: 9781803800301: Amazon.com: Books