Healthy Eating 101 Budget Cooking Guide Thrifty I'm a Dietitian on a Budget & These Are My Favorite Mediterranean Diet Recipes By Jessica Ball, M.S., RD Jessica Ball, M.S., RD Instagram Jessica Ball, M.S., RD, has been with EatingWell for three years and works as the associate nutrition editor for the brand. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Published on April 10, 2022 Reviewed by Dietitian Victoria Seaver, M.S., RD Reviewed by Dietitian Victoria Seaver, M.S., RD Instagram Twitter Victoria Seaver is a registered dietitian and Associate Editorial Director for EatingWell.com. She completed her undergraduate degree in nutrition, dietetics and food science and her masters degree and dietetic internship at the University of Vermont. Victoria has been a part of the EatingWell.com team since 2015. EatingWell's Editorial Guidelines Share Tweet Pin Email Trending Videos The Mediterranean diet has been deemed the healthiest way to eat by U.S. News & World Report for five years running—and for good reason. Its full-body health benefits, including supporting heart and brain health, put it in a league of its own. While the diet emphasizes fruits, vegetables, whole grains, legumes, olive oil and lean protein sources like fish, chicken and eggs, all foods can be part of a healthy Mediterranean diet. It even makes space for a nightly glass of red wine—what more could you want? As a dietitian on a budget, there are a few things I wish I knew before starting the Mediterranean diet. One thing is that a little planning can go a long way, and another is that you can adapt recipes you already enjoy to be more Mediterranean-diet friendly, without feeling like you have to overhaul your whole diet. To help offer up some inspiration, here are some of the budget-friendly Mediterranean diet recipes I make the most. They lean on pantry staples like beans, canned fish and grains to create affordable meals that pack in flavor. For more accessible food and cooking tips, check out my weekly column Thrifty. 01 of 16 Easy Pea & Spinach Carbonara View Recipe Fresh pasta cooks up faster than dried, making it a must-have for fast weeknight dinners like this luscious yet healthy meal. Eggs are the base of the creamy sauce. They don't get fully cooked, so use pasteurized-in-the-shell eggs if you prefer. 02 of 16 Mozzarella, Basil & Zucchini Frittata View Recipe This vegetable-studded frittata recipe is one of the quickest meals you can make. Make it for breakfast, or serve for lunch or dinner with a tossed salad and a slice of olive oil-drizzled crusty baguette. 03 of 16 Slow-Cooker Mediterranean Diet Stew View Recipe With a focus on vegetables, fiber-rich legumes and healthy fats, this slow-cooker stew fits the bill for those following the Mediterranean diet. Swap out the chickpeas for white beans for a different twist, or try collards or spinach in place of the kale. A drizzle of olive oil to finish pulls together the flavors of this easy vegan crock-pot stew. 04 of 16 Sheet-Pan Salmon with Sweet Potatoes & Broccoli View Recipe The vibrant combo of cheese, cilantro, chili, and lime--inspired by Mexican street corn--makes this salmon sheet-pan dinner burst with flavor. 05 of 16 Vegan Lentil Soup View Recipe This vegan lentil soup recipe is packed with fresh ingredients and plenty of lentils that deliver a healthy dose of fiber in each bite. This vegan soup is the perfect cold-weather lunch or healthy dinner the whole family will love. 06 of 16 One-Skillet Salmon with Fennel & Sun-Dried Tomato Couscous View Recipe Sun-dried tomato pesto and lemon do double duty to season both the salmon and the couscous in this healthy one-pan dinner recipe. Serve the salmon with extra lemon wedges and a dollop of plain yogurt, if desired. 07 of 16 Baked Eggs, Tomatoes & Chiles (Shakshuka) View Recipe This popular Israeli breakfast or brunch skillet recipe features eggs cooked on a bed of roasted tomato sauce. Serve with warm crusty bread and hot sauce. 08 of 16 Easy Salmon Cakes View Recipe These healthy salmon cakes are a delicious way to boost your intake of omega-3s. It is also a great way to use convenient canned (or leftover) salmon. The tangy dill sauce provides a tart balance to these easy salmon patties. 09 of 16 Lentil Salad with Feta, Tomatoes, Cucumbers & Olives View Recipe Jennifer Causey This Mediterranean lentil salad, with chopped veggies, feta cheese and a light dressing, is perfect to have on hand for a quick lunch. 10 of 16 Greek Kale Salad with Quinoa & Chicken View Recipe Toss the cooked chicken into this healthy 5-ingredient salad recipe while it's still warm to lightly wilt the kale, making it softer and easier to eat. Using store-bought salad dressing saves time, but you could also make your own Mediterranean vinaigrette. 11 of 16 Spanakopita Scrambled Egg Pitas View Recipe This meatless dinner comes together in only 15 minutes, thanks to the convenience of frozen chopped spinach and crumbled feta. We've added a flavorful burst of sun-dried tomato tapenade to spread over the whole-wheat pita before nestling the scrambled eggs inside. If you can't find it, basil pesto or sun-dried tomato pesto also work well. 12 of 16 Mediterranean Chickpea Quinoa Bowl View Recipe Quinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein. Whip up a batch of these Mediterranean meals and pack in containers with lids to stash in the fridge for easy, healthy grab & go lunches all week long. 13 of 16 Chicken & White Bean Soup View Recipe Once again, rotisserie chickens can really relieve the dinner-rush pressure-especially in this Italian-inspired soup that cries out for a piece of crusty bread and a glass of red wine. 14 of 16 Creamy Fettuccine with Brussels Sprouts & Mushrooms View Recipe Sliced Brussels sprouts and mushrooms cook quickly and cling to the pasta in our fall version of pasta primavera. Look for presliced mushrooms to cut prep time. Serve with a tossed salad. 15 of 16 Sheet-Pan Caprese Pizza View Recipe This light and flavorful caprese pizza is ready when the tomatoes are just heated through and the mozzarella cheese is slightly melted. If you want a little more on this pizza, it'd be delicious with a few slices of prosciutto. Chef tip: let your dough come up to room temperature before you stretch it--it'll make it much easier to work with. 16 of 16 One-Pot Garlicky Shrimp & Spinach View Recipe Shrimp, spinach and garlic brown and cook quickly for a simple one-pot weeknight dinner. A fast pan sauce gets life from zesty lemon juice, warm crushed red pepper and herby parsley. Serve with a slice of whole-wheat baguette to swipe up every last drop of sauce. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit