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Five Low-cost Options For A Mediterranean Diet

by Robert j.Matthews

Canned tomatoes are picked when they are very fresh, so their flavor and nutrients are kept when they are canned. 

Canned Tomatoes

Canned tomatoes have more iron and lycopene than fresh tomatoes. 

Onions and garlic are commonly used in many cuisines worldwide, including Mediterranean dishes.

Onions & Garlic

Onions and garlic are not just for flavoring food, they are also nutritious.

The Mediterranean diet suggests eating more whole grains for better heart health, digestion, and blood sugar levels. 


Healthy whole grains include corn, barley, quinoa, oats, bulgur, and teff, among others. 

Another important part of the Mediterranean diet is to eat a wide variety of fruits and vegetables.

Frozen Berries

Adding more color to your plate means more nutrients. Berries taste great, have lots of nutrients, and are good for you.

Oats are a cheap and fiber-rich whole-grain option. Also, dried oats can last for up to two years if stored correctly.


A big container of Quaker Oats costs $5.50, which is less than 19 cents per ounce.

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