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The 6 Best Mediterranean Diet Foods on a Budget


Beans are a great source of fiber, vitamins and minerals like potassium, magnesium and iron—nutrients that many Americans aren't getting enough of, per the Department of Health and Human Resources. Plus, beans are rich in protein and fiber, making them a super-satisfying plant-based addition to any meal. 

Peanut Butter

Nuts pack an impressive punch of protein, fiber and healthy fat, a combination that helps satisfy your hunger and keeps you full for longer after a meal. The specific type of fat they contain—unsaturated fats—is favored in the Mediterranean diet and has been shown to help support heart health, lower inflammation and improve brain health.


There are many reasons to love lentils. For starters, they're super nutritious, with a 1/3-cup serving of cooked lentils boasting 6 grams of protein, 5 grams of fiber, and 13% and 30% of your daily needs for iron and folate, respectively.


The Mediterranean diet emphasizes eating more vegetables, and while not the most colorful of veg, potatoes are a very nutritious and budget-friendly option. Potatoes are a great source of fiber (especially if you eat the skin), as well as potassium and vitamin C

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. This shelf-stable alternative is much less expensive than its fresh 

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. 

Sheet-Pan Shrimp Fajitas

These come together faster than ever, using quick-cooking shrimp and veggies all on one sheet pan so you can focus on family rather than cleanup.