Beans: Beans, such as chickpeas, lentils, and black beans, are inexpensive sources of protein, fiber, and essential nutrients.
Whole Grains: Whole grains like brown rice, quinoa, bulgur, and oats are affordable staples of the Mediterranean Diet.
Canned Fish: Canned fish, such as tuna, salmon, and sardines, are economical sources of omega-3 fatty acids and protein.
Eggs: Eggs are versatile, affordable sources of high-quality protein and essential nutrients like vitamin D and choline. They can be scrambled, boiled, poached, or used to make frittatas, omelets, and egg-based dishes.
Olive Oil: Olive oil is a key component of the Mediterranean Diet and can be purchased at a reasonable price.
Frozen Vegetables: Frozen vegetables, such as spinach, broccoli, peas, and mixed vegetables, are convenient and budget-friendly options that retain their nutrients.