Mediterranean diet, meager budget. Can you dupe the world's healthiest meal plans?
But eating healthy doesn't have to mean blowing an entire paycheck at a specialty grocery store. There are plenty of ways to recreate the benefits of these celebrated eating plans while watching your budget. By focusing on clever swaps, smart shopping and versatile, budget-friendly staples, you can enjoy all the perks of the Mediterranean, DASH and Whole30 diets while keeping your savings intact. Here's how to make it happen.
The Mediterranean diet
What is it?
This diet isn't really a diet — it's more of a lifestyle inspired by the traditional eating habits of countries bordering the Mediterranean Sea, especially Greece, Italy and Spain. The Mediterranean diet emphasizes eating whole foods like fruits, vegetables, whole grains, healthy fats (especially olive oil), legumes, nuts, fish and some dairy. It also allows for moderate wine consumption and encourages physical activity and communal dining.
What it's known for
The Mediterranean diet is lauded for its heart-health benefits, thanks to having omega-3-rich fish, nuts and olive oil on the menu. Studies have shown that following a Mediterranean-style diet may help reduce the risk of cardiovascular diseases, lower cholesterol and even improve brain health. It's also considered a great way to maintain a balanced diet without strict calorie counting.
Affordable swaps to stock in your pantry and fridge
Want to follow a Mediterranean diet without feeling a serious pinch in your wallet? The key is focusing on versatile staples and looking for budget-friendly swaps.
Fish: While fresh fish often headlines Mediterranean meal plans, canned tuna, salmon and sardines are excellent, cost-effective alternatives. They're rich in omega-3s and can easily be thrown into salads or pasta. Frozen fish can be a great option too.
Olive oil: Look for olive oil during sales to save money, or purchase store brands, which often have similar quality to premium options but at a lower cost. Also, make sure the bottle is opaque since this protects the oil from light, which can degrade its quality.
Legumes: Chickpeas, lentils and beans are nutrient-dense and incredibly affordable. Buy dried beans in bulk or opt for budget-friendly canned options. Just be sure to rinse your canned beans to remove as much salt as possible.
Vegetables: When opting for fresh vegetables, stick with seasonal produce for more affordable choices. But don't assume you have to only eat fresh produce. Frozen vegetables can be just as nutritious as fresh ones, often picked and frozen at peak ripeness to lock in nutrients. They're also an excellent option for those on a budget, as they typically come at a more affordable price point. Consider stocking up on frozen asparagus, spinach and artichokes. Jarred vegetables, such as roasted red peppers or artichoke hearts, are convenient and flavorful pantry staples, too.
Whole grains: Store-brand brown rice, barley and quinoa are all wallet-friendly staples. Buy these in bulk for the most bang for your buck.
Herbs and spices: Basil, oregano and parsley are key players here. Save money by purchasing dried versions, or even better, start a small herb garden at home.
Wine (optional): If your budget allows, look for affordable reds for an occasional sip. Or skip the wine altogether, and say cheers with a glass of 100% pomegranate or grape juice for antioxidants.
The DASH diet
What is it?
The DASH diet, which stands for 'dietary approaches to stop hypertension,' primarily aims to lower blood pressure. It emphasizes fruits, vegetables, whole grains, lean protein and low-fat dairy, while reducing sodium intake. It's less about fads and more about balance and moderation.
What it's known for
Much like the Mediterranean diet, the DASH diet is heart-health-focused and is renowned for its ability to combat high blood pressure. It's also been linked to reducing the risk of type 2 diabetes and improving bone health, thanks to its higher intake of potassium and calcium.
Affordable swaps to stock in your pantry and fridge
Following the DASH Diet on a budget is doable with careful planning and some savvy swaps:
Low-sodium alternatives: Look for low-sodium or no-sodium-added canned goods, such as beans and tomatoes. Create homemade spice blends to replace store-bought ones, which may contain hidden sodium, or go for salt-free seasonings instead.
Fruits and vegetables: Opt for cheaper options like apples, bananas, carrots and cabbage. Frozen fruit is also great for stretching your dollar while reducing food waste.
Lean proteins: Instead of pricier cuts of poultry or fish, go for chicken thighs, eggs or plant-based proteins like tofu. Canned beans and lentils are also excellent sources of protein. When choosing lean meat, look for sales or bulk packages, and consider freezing portions to maximize value and reduce waste.
Low-fat dairy: Store-brand low-fat yogurt, milk and cheese are a perfect way to meet your calcium needs without spending too much. Dairy foods are a natural source of calcium, magnesium and potassium – three nutrients emphasized on the DASH diet.
Whole grains: Oats and brown rice are typically versatile and inexpensive staples. Skip specialty grains like farro unless it fits into your budget.
Snacks: Instead of buying expensive low-sodium snack packs, make your own! Air-popped popcorn and raw nuts bought in bulk are DASH-compliant and budget-friendly. Dried fruits are OK as long as they aren't made with added sugar, and you are being mindful of portion sizes.
Whole30
What is it?
Whole30 is a 30-day elimination diet designed to 'reset' your body and help identify food sensitivities. It avoids sugar, grains, dairy, legumes, alcohol, soy and processed foods, focusing instead on whole foods like meat, seafood, eggs, vegetables, fruits, nuts and seeds.
What it's known for
The Whole30 diet is praised for its ability to kickstart healthier eating habits, boost energy and identify food intolerances. But it's important to point out that this isn't a long-term eating plan — instead, Whole30 is a structured approach to understanding how different foods impact your body.
Affordable swaps to stock in your pantry and fridge
Whole30 can feel expensive, but with a few tweaks, you can cut down on costs while sticking to the rules:
Meat and protein: Grass-fed, organic everything is ideal… but not always realistic on a budget. Look for sales on chicken thighs, ground pork or canned tuna. Rotate in eggs, which give you a great bang for your buck. Frozen options, like frozen shrimp, can be a great addition too.
Vegetables: Focus on affordable, nonstarchy vegetables like zucchini, carrots and broccoli. Frozen veggies are a great option as well.
Fruits: Bananas, apples and other inexpensive fruits will keep you stocked up. Buy in-season to save even more. And don't underestimate the nutritional value of frozen veggies. While organic fruits are great to choose, you still get many key nutrients from conventionally grown options as well. Regardless of how your produce is grown, be sure to wash it well.
Oils and fats: Coconut oil and olive oil are staples. Purchase store brands or keep an eye out for deals.
Nuts and seeds: Instead of splurging on single-serve raw almonds or cashews, buy in bulk and limit portions. Sunflower seeds are a cheaper alternative for snacks or salad toppers.
Herbs and spices: These play a big part in keeping Whole30 meals flavorful. You don't need fancy blends; dried basil, paprika and garlic powder will do just fine.
Lauren Manaker is a dietitian and author.
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