Dietitian Recommends 12 Budget Mediterranean Foods, With Peanut Butter at About $3 a Jar
Updated
Updated · EatingWell · Aug 9
Dietitian Recommends 12 Budget Mediterranean Foods, With Peanut Butter at About $3 a Jar
3 articles · Updated · EatingWell · Aug 9
Summary
A dietitian highlighted 12 low-cost staples that can fit a Mediterranean diet, including beans, lentils, potatoes, canned fish, oats and frozen produce.
The list aims to make the eating pattern more accessible by emphasizing flexible, plant-forward foods that deliver fiber, protein, whole grains and unsaturated fats without high grocery costs.
Price examples include peanut butter at about $3 for a 16-ounce jar, canned salmon at roughly $2 for 5 ounces versus at least $4 fresh, and corn at under $1 an ear.
Shelf-stable and freezer items such as canned tomatoes, rice, frozen berries and frozen greens were singled out as practical ways to cut waste while keeping nutritious ingredients on hand.
The broader message is that the Mediterranean diet can be adapted to different cuisines and budgets, making long-term healthy eating easier to sustain.