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The Mediterranean Diet On A Budget – 15 Health Tips

The Mediterranean diet has long been considered one of the healthiest. It is high in vegetables, fruits, legumes, nuts, beans, cereals, grains, fish, and unsaturated fats like olive oil, with a low intake of meat and dairy products. The only drawback to all that delicious fresh food is that it can be expensive. Eating healthy and delicious foods while adhering to the Mediterranean diet does not have to be difficult or costly. If you’ve been worried about recent food price increases or if the Mediterranean diet is viable, you’ve come to the right place. We hope these budgeting suggestions and our Hot Voucher Codes UK help you feel more confident that the Mediterranean diet is viable. 

Know about a real Mediterranean diet

According to the numerous articles and books on the Mediterranean diet, a Mediterranean diet should include some type of meat or fish daily, as well as specific fruits and vegetables and exotic grains. This is not at all the case. The Mediterranean diet is fairly simple. Dinners would consist of once a week chicken, once a week pasta, three times a week vegetable casserole, twice a week beans, and once a week meat or fish. So, stick to an authentic Mediterranean diet instead of falling for those fancy menu plans. 

Build meals around whole grains

Although pasta is the mainstay of many Mediterranean dishes, get to know other grains, particularly whole grains such as farro, bulgur, wheat berries, freekeh, spelt, and millet. These grains can be found in the bulk section of supermarkets and are frequently less expensive than boxed grains. Look for whole-grain pasta, which is usually priced like as regular pasta. The foundation of the Mediterranean diet is whole grains and other plant-based foods, which comprise the majority of the bottom section of the Mediterranean Diet Pyramid.

Get frozen food

Because frozen foods are frozen at peak readiness, we love using them in our recipes. According to research, when frozen fruits and vegetables were compared to fresh goods, the frozen goods did not have significantly different nutrient compositions in most cases. In some cases, frozen foods have more nutrients than fresh produce. Buying frozen produce is a great way to ensure you always have some healthy ingredients on hand while also ensuring they don’t go bad or waste, saving you money in the long run. Furthermore, frozen produce is frequently less expensive than fresh produce.

Use online ordering to find deals

Some grocery stores have begun to integrate online ordering platforms, allowing you to pick up your bagged order simply. This is an excellent way to search the site, sort by price, and find great Hot UK Deals on your favourite products. You can adjust your weekly meal plan and budget by adding everything to your online cart and reviewing your weekly meal plan. The Mediterranean diet is adaptable, allowing each family to tailor their meals to their specific needs. 

Purchase canned foods

Canned foods are a quick and easy way to add variety to a meal. Are you making a salad for lunch? To add protein and fibre, toss in some chickpeas. Are you making spaghetti for dinner? For antioxidants and minerals like magnesium, add a can of green peas. Canned vegetables are easy to rinse and incorporate into your favourite dishes. Choose low-sodium canned goods with no added sugars or artificial ingredients. Store or generic brands are frequently less expensive than speciality brands. Because canned foods are shelf-stable, they are a low-cost way to keep veggies at home and avoid food waste.

Use one cooking oil

Rather than wasting money on multiple cooking oils, buy one bottle and use it for everything. Extra virgin olive oil is the primary fat source in the Mediterranean diet, and this versatile oil can be used in all aspects of home cooking, from salad dressings to frying and roasting. Make certain it is a high-quality oil, such as Morocco Gold extra virgin olive oil.

Change with the seasons

Aligning your choices with the seasons is a cost-effective way to stock up on fresh produce. According to Brynn, buying fruits and vegetables in season saves you money on groceries while also enjoying the added benefit of enhanced flavour. Asparagus, for example, can cost twice as much in the fall as it does in the spring. Keeping up with seasonal offerings saves money and ensures tastier, more cost-effective options.

Make your own dressing

Most likely, if you adhere to a Mediterranean diet, you have purchased some high-quality olive oil. All you’ll need for the basic dressing is vinegar and olive oil. Use your own rather than paying for bottled salad dressings. You won’t only pay more, but you won’t gain anything from it either. The compounds in olive oil, which have antioxidant properties, are very sensitive to water, so those bottled salad dressings that may include extra virgin olive oil will have very little, if any, of these protective substances. This is because you don’t know what type of olive oil is being used (extra virgin offers the greatest benefits).

Purchase bulk foods

Dried goods are typically self-serve in the bulk section of grocery stores. This allows you to scoop the ingredient in any quantity you desire and is frequently less expensive than pre-portioned products. If you can access your own containers, buying ingredients in bulk is another excellent way to reduce packaging waste. Buying products in bulk using Hot Voucher Codes UK is especially economical if you use them frequently. Foods that are consumed frequently will cost less over the year, saving you more money, and if you eat them more frequently, you won’t run the risk of the food going bad in your pantry.

Always plan ahead

Meal planning is essential for saving money on groceries. This not only saves food but also cuts your grocery bill. If you only use a portion of an ingredient, make another dish with the remainder. In addition, when planning your meals, take advantage of weekly sale ads and discounts. Take advantage of double coupon days and money-saving apps like Ibotta. Even small savings add up over time and assist you in developing cost-effective habits.

Chop your own leafy greens

According to Oldways, leafy greens are a staple of the Mediterranean diet. Families gather wild greens on hills and fields throughout Greece, including Crete, where Mediterranean diet studies began. We may not all be able to pick our own wild greens, but buying whole bunches rather than packaged salad kits and pre-cut greens in plastic bags will save you money at the supermarket. Look for chard, chicory, mustard greens, escarole, and other deeply coloured greens in addition to spinach and kale.

Go easy on the nuts

Yes, nuts are part of the Mediterranean diet, but don’t eat too many of them. They can be costly. Traditionally, Greeks would have walnut and almond trees in their homes, which they would harvest seasonally. They were usually used in sweets but were also saved for guests because they were considered valuable. They did not consume them on a daily basis. You can eat them three times per week.

Breakfast for dinner

We always plan a breakfast for dinner night when we are nearing the end of our weekly groceries or when money is tight. Pancakes and frozen green smoothies, scrambled eggs or omelettes, and a leafy green salad on the side are typical. Breakfast ingredients are relatively inexpensive and frequently a family favourite. Omelettes are a great way to use up any leftover vegetables you may have. Spinach, tomato, and avocado are one of our favourites. So, filling without going broke.

Buy whole poultry

While meat is important in a Mediterranean diet, poultry is more frequently recommended than red meat (although still in moderate portions along with dairy and eggs). Purchase a whole chicken rather than packages of cut pieces using Discount Codes UK to save money. Purchasing a whole chicken rather than pieces saves about half the price per pound. She suggests cooking a whole chicken or turkey and freezing the leftovers for later use or simmering some of the underutilised cuts in a spicy stew with vegetables and beans.

Embrace canned fish

When looking for Mediterranean diet menus, you will almost always come across a salmon recipe. Salmon is somewhat pricey and is not a Mediterranean fish, but it is fine to eat if you can afford it. You can also get your fish fix by eating canned fish, such as sardines or anchovies, which are common fish in the Mediterranean diet. Check out my canned fish post for ideas on incorporating it into your diet.

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