Simple Mediterranean Diet Meal Plan for Someone On a Budget?

Eating Well on a Budget

Budget Eating · One Person

Eating Well on a Budget

When on a budget, the key is flexibility — build your week around whatever is on sale at your grocery store, not the other way around.

Your Weekly Shopping List

● Vegetables — 5 to 7 pounds or bunches of whatever looks good and is priced well this week.
● Fruit — 7 to 10 servings. Apples and plums are easy and affordable; berries or anything else on a good deal works perfectly.
● Whole grains — oats, brown rice, wheat, barley, buckwheat, or quinoa. Avoid white or pearled varieties. One cup dry yields about 4 servings. Whole grain bread or whole wheat flour for homemade pitas are also great options.
● Fatty fish — 2 servings per week. Salmon, canned sardines, or anchovies packed in olive oil (not in salt).
● Beans, lentils, or chickpeas — 1 can equals 2 servings; 1 cup dry equals 4 to 6 servings.
● Other proteins — eggs, plain yogurt, nuts, poultry, seafood, or cheese. Choose whatever is at a good price that week. One pound of poultry is about 4 servings.
● Extra virgin olive oil — your main cooking and dressing fat. The large Trader Joe's green bottle (around $8) is a great value if you have one nearby.

Build Every Meal the Same Way

At each meal, aim for 1 serving of grains, 1 serving of protein, and 1 to 3 servings of vegetables or fruit — plus a source of fat. Use olive oil as your primary cooking and dressing oil.

Simple Cooking Principles

Cook grains in water, or in broth when you have it for extra depth of flavour.
Sauté or roast vegetables in olive oil with your favourite herbs and spices.
Keep proteins simple: bake, roast, boil, or pan-fry depending on what you have.
Look for recipe inspiration in food communities — people regularly share delicious, budget-friendly meals that are easy to prepare.