Money-Saving Mediterranean Diet Essentials

Because fish has omega-3 fatty acids, the Mediterranean diet suggests eating two meals of fish a week. 

Canned Fish

Choosing canned fish is a great way to get more of it. This option that can be kept for a long time is much cheaper than fresh or frozen options. 

Tomatoes that are canned are picked when they are at their freshest, so their taste and nutrients stay the same. 

Canned Tomatoes

It's even true that dried tomatoes have more iron and the antioxidant lycopene than fresh tomatoes. 

Many dishes around the world, including those in the Mediterranean, use onions and garlic all the time.

Onions & Garlic

These common cooking smells are very good for you. For example, both onions and garlic contain prebiotic fiber, which is a type of fiber that feeds the good bacteria in our gut microbiome.

There are times, though, when specific grains cost more or are harder to find where you shop. 


You can serve this grain as a side dish or add it to a main dish like our Easy Fried Rice or Crispy Fish Taco Bowls to make them more filling.

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