The Mediterranean diet (Med diet) has long been known for being delicious and nutritious. However, one of the most common barriers to following it is the idea it may cost more. Since the Mediterranean diet is not a rigid diet but rather is flexible and includes all sorts of simple healthy foods, it can be altered to fit anyone’s budget, culture and style of eating. With a few tips, this way of eating can be followed without breaking the bank.
Benefits of the Mediterranean diet
According to Oldways Preservation and Exchange Trust, a trusted source of the Mediterranean diet, “it has been named the Best Overall Diet by U.S. News & World Report since 2018” and this year “was also ranked #1 Easiest Diet to Follow and #1 Best Diet for Diabetes, High Cholesterol, Gut Health, Mental Health, Inflammation and many other health conditions.” Oldways links to over 300 research studies on the Med diet’s health outcomes, which includes benefits to:
- Heart health
- Diabetes
- Cancer prevention
- Alzheimer’s disease
- Brain health
- Depression and mood
- Bone health
- Metabolic syndrome
- Inflammation
- Gut microbiome
Do Mediterranean diet foods cost more?
People assume the Mediterranean diet costs more money than a Western diet. However, food costs are complex and depend on many factors. Some studies have shown diets that rely less on animal foods, including the Med diet, can be lower cost compared to standard diets with more animal foods3. A new U.S. study found food costs did not change when people started a Mediterranean diet4. Even if a Med diet did cost a little more, other studies suggest it can lead to savings in healthcare costs. 3. The bottom line: with practice and planning, a healthful diet like the Med Diet can be just as affordable, or even cheaper, when focusing on lower-cost Mediterranean diet foods prepared at home.
Budget friendly Mediterranean diet foods
Historically, the Med diet included “peasant” foods – foods grown nearby, easy to access and affordable. It mainly includes plant-based foods like grains, fruits, vegetables, and plant-based proteins and fats. Animal foods and processed foods tended to be higher cost, so people ate them in smaller amounts. Many of these basic foods are still low-cost today. Here are examples of the lowest cost Mediterranean diet foods in each food group:
- Carbohydrates: White potatoes with skin on, oatmeal, popcorn, corn, brown rice, wholegrain or whole wheat bread, whole wheat pasta/noodles, whole wheat flour
- Protein: Beans (all types, canned or dried), lentils, tofu, peanut butter, canned seafood and fish (clams, tuna, salmon, sardines, etc.)
- Fruit: 100% juice (Apple and citrus), bananas, apples, melon, canned fruit*, raisins, applesauce*
- Vegetables: Lettuce, spinach, carrots, onions, cabbage, green beans, corn, tomatoes (fresh or canned), vegetable juice, canned/frozen vegetables
- Dairy: Milk, cheese
- Fats: Canola oil (has a similar fat profile to olive oil)
*With no added sugar
This is not a full list. There may be other low-cost Med diet foods depending on local factors. Many of the foods listed in the above table were included in a 2021 study showing the most cost-effective sources of under-consumed nutrients in the USA. So, no matter which style of diet is followed, these foods are a good ‘bang for your buck’!
Other diet styles with health and budget benefits
Mediterranean diet foods aren’t the only option for health benefits. Many different cultures use similar, low cost, healthful foods. For example, Asian, African, and other cultural diets use many of the same foods, only with slight tweaks in herbs, spices and recipes. For more budget friendly meal ideas, look to any traditional dishes that feature beans, seafood, fruits, vegetables, whole grains and unsaturated fats. A traditional African diet, for instance, can offer the same health benefits as the Med diet.
Low-cost Mediterranean diet recipes and meal ideas
One of the main ways to save money typical of the Mediterranean style is to use beans in place of meat. This could mean swapping beans for all the meat or just some of the meat in a meal. Since this technique may not come naturally to people switching from a Western diet, the Kroger.com recipe section is a lifesaver with over a hundred bean based, main course recipes. You can also filter Kroger.com recipes to show Mediterranean style recipes for even more meal ideas.
For more tips about eating well on a budget, read these helpful Vitacost articles: How to Eat Well on a Budget: 10 Tips for Affordable Nutrition and Meal Planning on a Budget: Nourishing Your Body Without Breaking the Bank.
Example low-cost Mediterranean diet foods and meals:
- Meatballs: made with lean ground turkey + lentils, served with tomato sauce over brown rice or whole wheat pasta with a side of green beans (cooked from frozen).
- Salmon burgers: made from canned salmon, served on a whole grain bun or pita with a side salad.
- Beans and rice: Seasoned beans or lentils sauteed with carrots, onions and brown rice.
- Toast: Sliced bananas over peanut butter and wholegrain toast.
- Manhattan style seafood chowder: Tomato based stew with canned seafood of choice, diced potatoes and vegetables.
- Oatmeal: made with skim milk and topped with stewed apples or diced canned peaches.
- Mediterranean pasta salad: whole wheat pasta, chickpeas or cannellini beans, chopped vegetables, olives, Italian dressing.
- Stir fry: Tofu and mixed vegetables served with brown rice.
- Tuscan Kale & White Bean Soup
With these cost-saving and meal planning tips, a kitchen full of Mediterranean diet foods is more achievable. Remember, it’s not a diet, it’s a lifestyle that can be adapted to any culture, budget and food personality. To get more personalized nutrition guidance, schedule a virtual nutrition counseling appointment with a Kroger Health Registered Dietitian, our nutrition experts.
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