How to Save Money on the Mediterranean Diet
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Your typical day eating the Mediterranean diet should include lots of fruits, vegetables, nuts and seeds, and high-quality protein. However, you may be worrying about how this is going to affect your grocery bill.
In this blog post, I’m sharing my top tips to save money on the Mediterranean diet.
I’ll be sharing:
How to choose which foods to buy fresh vs. frozen
Which foods you should buy in bulk
How to make the food you buy last longer
and more!
Let’s get started….
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How You Can Drastically Improve Your Health By Following the Mediterranean Diet
In 2018, I was struggling to make healthy food choices and experienced constant joint pain, brain fog, blood sugar highs and lows, and extreme fatigue every day. These were symptoms that had become a part of my every day and was something that I thought I would always have to live with.
However, I knew there had to be a way for me to feel better, so I started doing research on evidence-based ways of eating that supported long-term health. As one of the healthiest diets in the world, the Mediterranean diet showed up repeatedly in my searches. In 2020, I decided to make the shift toward eating a more Mediterranean-based diet to support my health.
I started applying what I learned by following a Mediterranean-based diet and immediately saw great results!
After implementing a Mediterranean-based diet, I quickly noticed my energy levels drastically improve, I was sleeping SO much better each night, and my skin had become clear and glowing (yay for no more “adult acne!”) and I did all of this in a healthy, balanced way. I was so ecstatic about my results that I put together all my recipes that I had used and developed at this time and started sharing them with others with the hopes that they would feel just as amazing as I was feeling.
Eating a Mediterranean diet restored my physical and mental health.
My goal for you is to experience these same incredible benefits. My 30-Day Mediterranean Meal Plan is the exact plan I used to improve my health and eat intuitively.
How to Save Money on the Mediterranean Diet
Tip #1: Buy Fruits and Vegetables That Are In Season
You can save a lot of money by buying fruits and vegetables that are in season as the demand is high and these foods are abundant. Fruits and vegetables that are in season can vary depending on where you live, but below is a general guideline of which produce to buy according to season.
Spring:
asparagus, avocados, broccoli, cabbage, carrots, celery, garlic, kale, mushrooms, onions, peas, radish, rhubarb, spinach, strawberries, swiss chard, turnips
Summer:
apples, apricots, bananas, beets, bell peppers, berries (blackberries, blueberries, raspberries), corn, cucumbers, eggplant, green beans, kale, melons (honeydew, cantaloupe, watermelon), lemons, lettuce, limes, mangos, okra, peaches, plums, pineapple, tomatoes, zucchini
Fall:
apples, bananas, beets, broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, cranberries, garlic, ginger, grapes, green beans, pears, potatoes, pumpkin, radishes, rutabagas, spinach, sweet potatoes, yams, turnips, winter squash
Winter:
apples, avocados, beets, Brussels sprouts, cabbage, carrots, grapefruit, kiwifruit, leeks, oranges, parsnips, pears, pineapple, potatoes, pumpkin, sweet potatoes, yams, Swiss chard, turnips, winter squash
Bonus Tip: Buy local fruits and vegetables by visiting the Farmer’s Market. Support local farmers and buy produce that is as fresh as it gets!
Tip #2: Buy Frozen Fruits and Vegetables When Not in Season
When the fruit and vegetables you love aren’t in season, buy them frozen! They don’t lose any of their nutritional value and are a great way to enjoy your favorites all year long. If you have the freezer space, you can also stock up on your favorites when they are in season and freeze them yourself.
I love to freeze blueberries, blackberries, and raspberries. Simply lay them out in a single layer on a baking sheet and place them in the freezer. Once they are frozen, transfer them to a gallon bag and pop them back in the freezer for storage. Freezing the berries on the sheet pan first helps prevent them from freezing together and makes it easy to remove just a handful when you want them for a snack or smoothie. You can do the same with chopped broccoli or cauliflower, peas, strips of bell peppers, the list goes on!
Tip #3: Buy Canned Fish
Fish is a major part of the Mediterranean diet as it provides your body with healthy omega-3 fatty acids, vitamin D, and many more vitamins and minerals. But fish can be expensive! Go for canned fish that is packed in water for a budget-friendly option.
Tuna isn’t the only fish that’s canned! The next time you are in the grocery store, look for canned salmon, mackerel, and sardines.
Bonus Tip: Look for canned fish that is packed in water and low in sodium.
Tip #4: Buy In Bulk When Possible
Buying in bulk has been one of my biggest money-saving hacks while eating the Mediterranean diet. Foods that are great to buy in bulk include dried or canned beans, grains, and legumes. Dried beans and legumes stay good for a long time when sealed in an air-tight container. You can buy bulk foods from local grocery stores or by doing a quick Google search for “bulk food online” or specific searches like “bulk quinoa.”
The best foods to buy in bulk include:
beans and legumes - dried or canned
canned chicken
canned tomatoes (diced, tomato sauce, tomato paste)
canned tuna
dried fruit
oats
quinoa
rice - brown, Jasmine, etc.
spices
Tip #5: Use Dried Beans
While not completely necessary, buying dried beans can save you even more money than just buying them in bulk in cans. While buying canned beans is a great option, and the beans are ready to eat right away, buying dried beans and legumes can save you even more money as they typically cost just a few dollars at the grocery store for a good size bag. Simply Recipes has a great article on how to cook dried beans.
Tip #6: Make Your Own Dressings and Sauces
Homemade salad dressings and sauces don’t get the attention they deserve (in my humble opinion). So often I see people attempt to make healthier choices, but they are covering their healthy and delicious salads with generic, store-bought dressings filled with sugar, artificial flavors, and preservatives.
Making your own salad dressings and other sauces takes healthy eating to a whole new level, and they are so easy to make! Check out my favorite avocado salad dressing recipe that I always have prepared and stored in my fridge. It takes just a few minutes to make and lasts for days in the fridge. For an extensive list of homemade salad dressings, check out my blog post 15 Homemade Salad Dressing Recipes for the Mediterranean Diet.
Bonus Tip: Buying “healthier” store-bought dressings are okay if you are short on time, but be aware they are usually more expensive simply for being labeled as “healthier.” When I do buy store-bought dressings and sauces, I go for Primal Kitchen’s products as they are Paleo and often Whole30 approved as well. You can find them online using the link I provided here or at your local grocery store.
Tip #7: Fall In Love with Eggs
I love eggs…. I could (and often do) eat them every single day and don’t believe I will ever get tired of them. Eggs are super affordable and incredibly versatile. They can be used for omelets, frittatas, egg bakes, wraps, stir-fries, and so much more! If you aren’t as big a fan of eggs as I am, try masking their flavor and texture with bold flavors from peppers, onions, feta, and goat cheese - all part of the Mediterranean diet!
Egg recipes from Beyond the Brambleberry:
Traditional Middle Eastern Shakshuka {Whole30, Paleo, Low Carb}
Mediterranean Spinach, Tomato & Feta Frittata
Sweet Potato & Red Onion Breakfast Skillet (Paleo & Whole30)
Tip #8: Portion Control Meat and Nuts
High-quality meat and nuts are a big part of the Mediterranean diet, but the prices of these foods continue to increase. Being mindful of your portion sizes will not only help your waistline but will also help your bank account.
For example, a serving size of nuts is 1/4 cup and is packed full of protein and healthy fats to help keep you full. Keep yourself accountable by measuring out your snack rather than mindlessly grabbing handfuls from the bag.
A serving size of meat is 3-4 oz. If you don’t have a digital food scale, you can estimate the portion size by keeping your servings of meat to the size of the palm of your hand.
Tip #9: Don’t Buy Fancy Mediterranean Foods or Pre-Packaged Meals
While it’s certainly fun to try new and delicious foods such as fancy cheeses and herbed butter while on the Mediterranean diet, it may not be the best choice for your wallet. Instead, stick with simple and delicious meals and treat yourself once in a while to a fancy cheese or other food product you might have your eye on. Get started with easy, delicious, affordable recipes today with my 30-Day Mediterranean Meal Plan.
Also, try to avoid pre-packaged meals as they tend to be more expensive (you are paying for the convenience.) Instead, learn the basics of meal prepping by visiting my post How to Meal Prep for the Mediterranean Diet.
Tip #10: Plan Ahead and Make Time for Meal Prep
Proper planning is key to being successful and saving money on the Mediterranean diet. Plan your meals ahead of time, write out your shopping list, and stick to it once you get there. Learn the basics of meal prepping by visiting my post How to Meal Prep for the Mediterranean Diet and get your copy of my complete 30-Day Mediterranean Meal Plan to set yourself up for success.
Start Eating Healthy with the Mediterranean Diet
If the Mediterranean diet is very different from how you have been eating, I HIGHLY recommend you follow a meal plan that has already been designed to help you be successful and quickly see results. The 30-Day Mediterranean Meal Plan I created includes everything you need to get started on the Mediterranean diet. It includes over 80 easy and delicious recipes for breakfast, lunch, dinner, and snacks that you can simply follow along to and enjoy all the delicious flavors that come with the Mediterranean diet.
Once I learned how to eat a balanced Mediterranean diet, I quickly saw great results! By having an understanding of what my own body needed each day, I was able to set myself up for success and have maintained this healthy lifestyle for almost 2 years.
I want this for you too! If you are ready to fully benefit from the Mediterranean diet, I urge you to get started with my 30-day meal plan now while it’s the lowest price it will ever be! Click here to get started.
Choosing the right foods makes all the difference in how you feel. Even if you’re not yet ready to go all in, I have something that will help you make a step towards eating healthy and reaping the benefits of a healthy, balanced diet. Download my Top 10 Must-Try Mediterranean Diet Recipes ebook by using the form below to get instant access to this valuable resource. I have also included a Mediterranean Diet Shopping List to help you get started.
Get Your FREE ebook: Top 10 Must-Try Mediterranean Diet Recipes + A Free Shopping List
I have also put together a resource library containing my top recommended books, kitchen must-haves, supplements to support your health, and more! Click here to check it out!
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