The 6 Best Mediterranean Diet Foods on a Budget, According to a Dietitian


Beans provide fiber, vitamins, and minerals including potassium, magnesium, and iron, which the Department of Health and Human Resources says many Americans don't get enough of. Beans' protein and fiber make them a filling plant-based supplement to any meal.  

Peanut Butter

Due to their high protein, fiber, and healthy fat content, nuts satisfy hunger and keep you full. Their unsaturated fats, which the Mediterranean diet recommends, boost heart, brain, and inflammatory health.


Lentils are loved for various reasons. A 1/3-cup portion of cooked lentils has 6 grams of protein, 5 grams of fiber, and 13% and 30% of your daily iron and folate needs, according to the USDA.


Why not love the humble spud? Potatoes, albeit boring, are a healthy, affordable vegetable in the Mediterranean diet. If you consume the skin, potatoes are high in fiber, potassium, and vitamin C, which boost immune and heart health.

Canned Fish

The Mediterranean diet encourages eating two servings of fish weekly due to the omega-3 fatty acids they contain. Opting for canned fish is a great way to up your intake. 

Canned Tomatoes

Canned tomatoes are picked at the peak of freshness, so their flavor and nutrients are preserved when canned. In fact, canned tomatoes even deliver greater levels of iron and the antioxidant lycopene than fresh tomatoes do.

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