If you want to embrace a healthier lifestyle and find lighter food choices, Mediterranean diet may be a way to achieve your nutrition and health goals this spring and summer.
The basis of a diet is a choice of lean protein, vegetables and healthy fats. This means consuming much less ultra-processed foods than most people consume.
“Mediterranean diets are heart-healthy eating patterns inspired by traditional diets in countries bordering the Mediterranean, including Greece, Italy and Spain,” the registered dietitian and chef at Virtual Education Kitchen in Saccasanna, New Jersey, told Fox News Digital Digital.
They store eggs but exchange five bad breakfast foods, nutritionist says
“It emphasizes minimal processed foods as a whole and is associated with many health benefits, including lower risk of heart disease, improved brain function, and improved weight management.”
Important ingredients in the Mediterranean diet include plant-based foods, healthy fats, moderate dairy consumption, limited lean meat and moderate fish and seafood, Lopez said.
Salmon, fruits, vegetables and whole grains are the staples of the Mediterranean diet. (istock)
How to eat a Mediterranean meal on a budget
Lopez said there is an affordable strategy to stay on a healthy truck for anyone who thinks that choosing healthier foods is expensive when your budget is already tight.
She said she prioritized affordable Mediterranean staples like legumes and beans, whole grains, fruits and vegetables, canned fish, regular yogurt, nuts and seeds.
10 Best Meals of 2025 Selected by Nutrition Experts
Legumes and beans. Rely on pantry staples such as protein, fiber, and very budget-friendly lentils, chickpeas and black beans. “Use them in soups, stews and salads,” Lopez told Fox News Digital.
Choose healthy picks like brown rice, barley, whole wheat pasta, oats and more to save money and use it in multiple meals.
Whole grains. Lopez recommends choosing large quantities of healthy picks like brown rice, barley, whole wheat pasta and oats to save money and use them in multiple meals.
Fruits and vegetables. Shop at your local farmers market or follow the sales of fresh ingredients to form the foundation for many meals. Seasonal fresh produce is often inexpensive, Lopez said.
Eating one type of fruit can reduce the risk of depression, says Study Show
Canned fish. Stock up canned tuna, sardines, mackerel and salmon. “They're a great, budget-friendly sauce for Omega 3s,” Lopez told Fox News Digital. “Select a variety packed in water or olive oil.”
plain yogurt. Lopez advised, buying a larger container instead of a single serving cup.
Nuts and seeds. Walnuts, almonds and sunflower seeds are wise choices, Lopez pointed out.
Almonds and walnuts are a wise choice for anyone considering a Mediterranean diet, the nutritionist told Fox News Digital. (istock)
Batch cooking It is also an effective way to save on food costs.
Natalie George Eva, a registered dietitian with JM nutrition in Canada, tends to be cheaper when buying large quantities of ingredients, and her diet tends to last longer.
How to plan your day
If you decide to try a Mediterranean diet, pause yourself, experts recommend.
Three soup recipes, like salads, as the chefs and authors share
“Making small manageable changes, creating simple daily habits and simple food swaps, helping you move towards a Mediterranean-style dietary pattern,” Lopez told Fox News Digital.
breakfast
Food swap: Lopez says that sweet cereals and pastries are replaced with whole grains such as oats and whole wheat toast.
Whole wheat bread avocado toast is a good breakfast exchange for those who are eating in the Mediterranean. (istock)
Consider other breakfast ideas from Lopez.
1. Oatmeal topped with nuts, seeds and fresh fruit
2. Whole grain toast with avocado and olive oil drizzle
Eating this breakfast food can help you live longer, study says
3. Greek yogurt with honey, walnuts, berries
4. Scrambled eggs with spinach, tomato and feta cheese
lunch
Food swap: Instead of a processed meat sandwich, try a salad with hummus and vegetable wrap or a bean and olive oil dressing, Lopez said.
The recommended lunch swap is a salad with beans and olive oil dressing. (istock)
There are other lunch ideas from Lopez.
1. Large salad with lush greens, chickpeas, olives and lemon olive oil dressing
2. Whole grain pita with hummus, cucumbers and feta
3. Whole Grain Bread Side Lentil Soup
4. Mediterranean grain bowl with quinoa, roasted vegetables and grilled chicken
dinner
Food swap: He dumped the frozen pizza and opted for a whole grain pita pizza with vegetables like tomato sauce, cheese, fine rotisserie chicken, onions, tomatoes and mushrooms, Georgieva said.
Click here to sign up for our Lifestyle Newsletter
Skip ramen with shrimp tempura – instead, replace it with a stir-fried dish made with shrimp, brown or wild rice, frozen mixed vegetables cooked in olive or avocado oil.
Stir-fried shrimp and mixed vegetables are the recommended food swap for dinner. (istock)
Rethink the pasta and meatballs.
Georgieva said this meal can be easily switched to whole grain pasta with extra-rian round turkey, tomato sauce and side salad, consisting of lettuce, tomato, cucumber, feta cheese, olive oil and vinegar.
If you don't want ground turkey, swap the meat for canned food, she advised.
For lifestyle articles, please visit www.foxnews.com/lifestyle
There are other dinner ideas from Lopez.
1. Grilled salmon with roasted vegetables and quinoa
2. Whole wheat pasta with tomato, spinach and olive oil
Click here to get the Fox News app
3. Grilled chicken with Mediterranean spices with lentil sides
4. Stir-filled with vegetables with olive oil and chickpeas
