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Mediterranean Diet Meal Plan

Learn how to enjoy the Mediterranean diet sustainably and affordably with plant-based ingredients, pantry staples, and smart meal prep techniques.
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Prep Time 30 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Budget Meal, Main Course
Cuisine: Mediterranean
Calories: 500
Ingredients Method Notes

Ingredients
  

Plant-Based Staples
  • 2 cups Lentils Dry or canned, they are budget-friendly.
  • 1 kg Potatoes A versatile and affordable staple.
  • 2 cups Seasonal Vegetables Choose what's in season for the best prices.
  • 2 cups Fruits Focus on in-season fruits.
Pantry Staples
  • 2 cups Dried Beans Affordable protein source.
  • 500 g Pasta A versatile base for many dishes.
  • 500 g Rice Long shelf life and filling.
  • 250 ml Olive Oil Use for cooking and dressing.
  • to taste Spices (e.g., basil, oregano) Essential for Mediterranean flavor.
Protein Sources
  • 2 cans Canned Fish A budget-friendly protein option.
  • 6 Eggs Versatile protein choice.

Method
 

Planning and Shopping
  1. Create a weekly menu based on seasonal produce and sales.
  2. Stock up on pantry staples to reduce the need for last-minute grocery trips.
Cooking and Preparing
  1. Prepare lentils and beans ahead of time for easy meal integration.
  2. Cook a large batch of grains like rice or pasta to use throughout the week.
  3. Incorporate seasonal vegetables into meals to maintain variety and nutritional value.
Meal Composition
  1. Assemble meals using a combination of grains, legumes, vegetables, and proteins.
  2. Utilize olive oil and spices to add flavor without excess cost.

Notes

Meal prep can help minimize waste and save money in the long run. Focus on utilizing a variety of plant-based ingredients to keep meals interesting and nutritious.