Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT
Credit: Getty Images. EatingWell design.
Key Points
Mediterranean diet staples can be found at discount stores for budget-friendly meals.
Beans, oats, canned fish, nuts, frozen produce and olive oil are available at many locations.
Following the Mediterranean diet is possible on almost any budget.
There is a perception that eating healthy often means spending big money on groceries, especially when following the Mediterranean diet, which emphasizes some pricier items like fresh produce, lean proteins, fish and extra-virgin olive oil. Considering this diet is linked to better heart, brain and metabolic health, you may be wondering if it’s possible to follow it while on a strict budget.
Fortunately, discount stores like Dollar General and Dollar Tree offer great value on foods that fit well into this eating pattern, meaning you don’t have to choose between following this healthy diet and sticking to your grocery budget.
“I always remind people that the Mediterranean diet does not have to mean specialty grocery stores or expensive products,” says Johannah Katz, M.A., RD. “Rather than a ‘diet’, the Mediterranean diet is a pattern built around simple foods like beans, lentils, vegetables, fruit, whole grains, nuts, olive oil and fish, which people can often find at discount retailers like Dollar Tree or Dollar General.”
Next time you’re at one of these discount stores, consider adding these Mediterranean diet staples to your cart.
1. Legumes
“The number one Mediterranean diet food available at these stores is legumes,” says Brianne Okuszka, M.P.P.D., RDN. “This could be black beans, kidney beans, chickpeas, pinto beans, lentils and more.”
“They are packed with fiber and protein which can help you stay full longer to avoid overeating,” Okuszka continues. “Legumes are also good for your heart and can aid in blood sugar control. They also provide vitamins like iron, zinc and B vitamins.”,,
Both stores often carry a variety of canned beans from brands like Goya as well as generic store brands. These cans typically cost about $1 to $2, but dried beans are often an even better value.
“Swapping in beans in recipes will allow you to reduce the amount of more expensive meat or poultry in a dish,” says Joan Salge Blake, Ed.D., RDN, LDN, FAND, a dietitian that teaches courses on the Mediterranean diet. “You can add beans and legumes to soups, chili and stews to reduce the amount of beef or poultry needed in a recipe, which will not only improve the nutrient quality, but also, the cost of the meal.”
Katz and Okuszka also suggest adding legumes to salads and dips (like hummus or bean dip), or roasting them for a crunchy snack.
2. Canned Fish
You can often find canned or packaged fish like tuna, sardines and even salmon at most Dollar Trees and Dollar Generals.
Canned fish is an excellent source of lean protein and provides important nutrients like omega-3 fatty acids and vitamin D, explains Gage Blottenberger, RDN, LDN. “Omega-3 fatty acids play important roles in brain, heart and eye health. Omega-3s also help support healthy inflammatory responses in the body. Vitamin D supports bone health, immune function and may also contribute to the regulation of inflammation.”,
Along with its nutritional benefits, canned fish is also quite versatile, says Katz. “These can be mixed into a white bean salad, or added to a quick bowl with brown rice, canned tomatoes, olives and frozen vegetables.”
3. Olive Oil
Olive oil is a staple of the Mediterranean diet, especially extra-virgin olive oil, but it’s also known for its high price. Fortunately, it’s now available at many discount stores, including Dollar Tree and Dollar General.
“I reach for extra virgin olive oil whenever I can; pricier bottles offer more distinct flavor, but the foundational heart-healthy monounsaturated fats and antioxidants come standard even on budget options,” says Madison Reeder, RD.
“Monounsaturated fats can help support cardiovascular health when they replace saturated fats in the diet,” adds Blottenberger. Olive oil is also rich in antioxidants like vitamin E and polyphenols, helping to protect cells from oxidative damage.
The good news is that you can get an 8.5-ounce bottle often for around $5 at most locations.
4. Fruits and Vegetables
A wide assortment of fruits and vegetables is foundational to the Mediterranean diet. While you may not find fresh produce at all discount stores, canned and frozen varieties are excellent options and available at many locations.
Reeder says she relies on frozen produce thanks to its longer shelf life: “Frozen spinach and berries are flash-frozen at peak ripeness, locking in vitamins and antioxidants just as well as (and sometimes better than) fresh produce that has spent days in transit. They won’t wilt in your crisper drawer and turn into wasted money, which is everything if you live a busy life.”
“Green Giant offers an assortment of canned vegetables including green beans, corn, carrots and mixed vegetables,” says Valentina Steverlynck, M.S., RYT, RD, LDN. “Del Monte is another brand with canned vegetable options including sliced beets and whole kernel corn, which are delicious in a salad.”
Steverlynck also points to their versatility: “Throw together a variety of vegetables, dried lentils and spices for a delicious lentil vegetable soup or curry.
5. Oats
Oats are a great source of fiber and a staple for a hearty, satisfying breakfast. “Dollar Tree sells Sunbest whole grain quick oats, which are a fantastic source of fiber, and contain iron and protein,” says Steverlynck.
“Oats contain a soluble fiber called beta-glucan, which slows digestion and can help reduce the rate at which glucose is absorbed into the bloodstream,” says Blottenberger. “This may help support blood sugar management, making oats a beneficial food choice for people with diabetes when incorporated into a balanced diet.”
They’re also easy to add to your diet. Try making overnight oats, oatmeal, muffins or homemade granola.
6. Nuts and Seeds
“Nuts are an overlooked super food,” says Okuszka. They’re a rich source of heart-healthy fats, protein and fiber, along with vitamins, minerals and antioxidants, such as vitamin E and phenolic compounds.
From peanuts and pistachios to almonds and sunflower seeds, there are plenty of options available at discount stores. That said, to align with the Mediterranean diet, it’s best to choose unsalted varieties and options that aren’t coated in sugar.
“They can be eaten alone as a snack or to top off salads, stir fry, yogurt or ice cream,” notes Okuszka. You could combine them with some other foods on this list, such as making overnight oats with frozen berries and topping them with chopped mixed nuts.
Our Expert Take
The Mediterranean diet is popular for its focus on healthy fats, lean proteins, vegetables, fruits and grains. Fortunately, you don’t need to spend a lot of money to make this eating pattern work for you. Instead, turn to discount stores like Dollar General and Dollar Tree for dietitian-approved picks like rolled oats, canned and dried legumes, frozen fruits and vegetables, nuts, seeds and extra-virgin olive oil.
With some strategic shopping, it’s entirely possible to follow the Mediterranean diet on almost any budget.
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