Mediterranean diet on a budget: delivery healthy meals that won't break

Think the Mediterranean diet is all about expensive seafood, fancy olive oils, and gourmet cheeses? Think again!

The Mediterranean way of eating is not only one of the healthiest diets in the world, but it can also be incredibly affordable when you focus on simple, wholesome ingredients.

In this guide, we’ll show you how to enjoy budget-friendly Mediterranean meals without sacrificing taste, nutrition, or variety.

✔️ Heart-healthy & weight-friendly

✔️ Packed with flavor

✔️ Easy to make with everyday ingredients

✔️ Affordable on any budget

Let’s dive into 7 budget-friendly Mediterranean meals that taste amazing and won’t break the bank!

💰 Budget-Friendly Mediterranean Pantry Staples

Before we get into the recipes, here are some cheap Mediterranean staples to keep in your kitchen:

✔️ Legumes (chickpeas, lentils, black beans) – Super affordable protein source

✔️ Whole grains (brown rice, quinoa, oats, whole wheat pasta) – Filling & budget-friendly

✔️ Olive oil – A little goes a long way for flavor & health benefits

✔️ Seasonal vegetables (zucchini, tomatoes, bell peppers, onions, spinach) – Buy what’s on sale!

✔️ Eggs – High-protein and affordable

✔️ Canned fish (sardines, tuna) – Cheaper than fresh seafood but just as healthy

✔️ Nuts & seeds (almonds, sunflower seeds) – Buy in bulk to save money

✔️ Greek yogurt – Great for breakfast, snacks, and dressings

✔️ Herbs & spices (garlic, oregano, basil, paprika) – Adds Mediterranean flavor to any dish

🥗 7 Budget-Friendly Mediterranean Diet Meals

1. Chickpea & Spinach Stew (Cost: $1.50 per serving)

Ingredients:

1 can chickpeas ($1)

1 onion, chopped ($0.50)

2 cups spinach ($1)

1 can diced tomatoes ($1)

2 cloves garlic, minced ($0.30)

1 tsp olive oil ($0.20)

1 tsp paprika & cumin ($0.10)

Instructions:

1. Sauté onion and garlic in olive oil.

2. Add chickpeas, tomatoes, and spices. Simmer for 10 minutes.

3. Stir in spinach until wilted. Serve hot!

Why It’s Budget-Friendly: Chickpeas & canned tomatoes are super cheap but packed with protein & fiber!

2. Mediterranean Egg & Veggie Scramble (Cost: $1 per serving)

Ingredients:

2 eggs ($0.50)

½ cup chopped bell peppers & onions ($0.50)

½ tsp olive oil ($0.10)

Sprinkle of feta cheese (optional, $0.30)

½ tsp oregano & black pepper ($0.10)

Instructions:

1. Sauté veggies in olive oil until soft.

2. Add eggs, scramble until cooked.

3. Sprinkle feta cheese and season with oregano.

Why It’s Budget-Friendly: Eggs are cheap and full of protein, and seasonal veggies keep costs low!

3. Lentil & Brown Rice Bowl (Cost: $1.25 per serving)

Ingredients:

½ cup lentils ($0.50)

½ cup brown rice ($0.50)

1 tsp olive oil ($0.20)

1 clove garlic, minced ($0.10)

½ tsp cumin & black pepper ($0.10)

Instructions:

1. Cook lentils and rice separately according to package directions.

2. Sauté garlic in olive oil, add lentils & rice, and season with cumin & pepper.

Why It’s Budget-Friendly: Lentils & rice are some of the cheapest plant-based proteins you can buy!

4. Mediterranean Tuna & Bean Salad (Cost: $1.75 per serving)

Ingredients:

1 can tuna ($1)

½ can white beans ($0.75)

½ cup chopped tomatoes ($0.50)

1 tbsp olive oil & lemon juice ($0.30)

½ tsp dried oregano ($0.10)

Instructions:

1. Mix all ingredients in a bowl and serve cold.

Why It’s Budget-Friendly: Canned tuna & beans are high in protein and cost way less than fresh fish!

5. Simple Greek Yogurt & Oats Breakfast (Cost: $1 per serving)

Ingredients:

½ cup Greek yogurt ($0.75)

¼ cup oats ($0.25)

½ banana or handful of berries ($0.50)

1 tsp honey (optional, $0.10)

Instructions:

1. Mix all ingredients and enjoy!

Why It’s Budget-Friendly: Oats & Greek yogurt are filling, nutritious, and super cheap!

6. Budget-Friendly Mediterranean Pasta (Cost: $1.50 per serving)

Ingredients:

1 cup whole wheat pasta ($0.75)

½ can diced tomatoes ($0.50)

1 clove garlic, minced ($0.10)

1 tsp olive oil ($0.20)

½ tsp basil & oregano ($0.10)

Instructions:

1. Cook pasta, drain, and set aside.

2. Sauté garlic in olive oil, add tomatoes & herbs, and simmer for 5 minutes.

3. Toss with pasta and serve!

Why It’s Budget-Friendly: Whole wheat pasta is cheap, filling, and full of fiber!

7. Mediterranean Cucumber & Tomato Salad (Cost: $1 per serving)

Ingredients:

1 cucumber, diced ($0.75)

1 tomato, diced ($0.50)

1 tbsp olive oil & lemon juice ($0.30)

½ tsp oregano ($0.10)

Instructions:

1. Mix all ingredients and enjoy fresh!

Why It’s Budget-Friendly: Cucumbers & tomatoes are some of the cheapest veggies, yet so refreshing!

💰 Tips for Eating Mediterranean on a Budget

✔ ️ Buy in Bulk – Get grains, beans, and nuts in bulk to save money.

✔ ️ Shop Seasonal – Fresh produce is cheaper when in season.

✔️ Use Canned & Frozen Foods – They’re just as nutritious but way cheaper!

✔️ Cook at Home – Restaurants are pricey; making Mediterranean meals at home saves money.

✔️ Plan Ahead – Meal planning prevents food waste and unnecessary spending.

🔥 Final Thoughts: Mediterranean Diet on a Budget IS Possible!

You don’t need a luxury budget to enjoy the delicious, heart-healthy Mediterranean diet. By focusing on affordable staples and simple recipes, you can eat nutritious, flavorful meals without overspending.

Which budget-friendly meal will you try first? Let me know in the comments!