21-Day Cheap Mediterranean Diet Meal Plan

This article provides a comprehensive 21-day meal plan for the Mediterranean diet, focusing on budget-friendly ingredients and easy-to-make recipes. The meal plan is designed to be healthy, delicious, and affordable.

Principles of a Budget-Friendly Mediterranean Diet

The Mediterranean diet is a healthy eating pattern that emphasizes whole foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds. It also includes moderate amounts of fish and poultry, and limited amounts of red meat and dairy. Olive oil is the primary source of fat.

To follow the Mediterranean diet on a budget, focus on these key principles:

• Embrace plant-based proteins: Beans, lentils, and chickpeas are inexpensive and versatile sources of protein.
• Buy seasonal produce: Fruits and vegetables are cheapest and freshest when they are in season.
• Cook at home: Preparing your own meals is much cheaper than eating out or buying pre-packaged foods.
• Plan your meals: A meal plan helps you use up all your ingredients and avoid food waste.
• Use leftovers: Pack leftovers for lunch to save time and money.

21-Day Meal Plan

Here is a 21-day meal plan with breakfast, lunch, and dinner ideas. The plan is designed to be flexible, so feel free to swap meals based on your preferences and what you have on hand.

Week 1

Day	Breakfast	Lunch	Dinner
Day 1	Oatmeal with berries and nuts	Leftover Lentil Soup	Lentil Soup with a side of whole-wheat bread
Day 2	Oatmeal with berries and nuts	Leftover Lentil Soup	Chickpea Curry with brown rice
Day 3	Oatmeal with berries and nuts	Leftover Chickpea Curry	Baked Salmon with roasted vegetables (broccoli, carrots)
Day 4	Oatmeal with berries and nuts	Leftover Baked Salmon	Pasta Aglio e Olio with a side salad
Day 5	Oatmeal with berries and nuts	Leftover Pasta Aglio e Olio	Greek Chickpea Salad
Day 6	Oatmeal with berries and nuts	Leftover Greek Chickpea Salad	Homemade Pizza on whole-wheat pita with veggies and feta
Day 7	Oatmeal with berries and nuts	Leftover Pizza	Big batch of Lentil Soup for the week ahead

Week 2

Day	Breakfast	Lunch	Dinner
Day 8	Greek yogurt with honey and walnuts	Leftover Lentil Soup	Chicken and Vegetable Skewers with quinoa
Day 9	Greek yogurt with honey and walnuts	Leftover Chicken and Veg Skewers	Shakshuka with whole-wheat bread for dipping
Day 10	Greek yogurt with honey and walnuts	Leftover Shakshuka	Mediterranean Tuna Salad Sandwiches on whole-wheat bread
Day 11	Greek yogurt with honey and walnuts	Leftover Tuna Salad	One-Pot Lemon Herb Chicken and Rice
Day 12	Greek yogurt with honey and walnuts	Leftover Chicken and Rice	Black Bean Burgers on whole-wheat buns
Day 13	Greek yogurt with honey and walnuts	Leftover Black Bean Burgers	Pasta with Pesto and Cherry Tomatoes
Day 14	Greek yogurt with honey and walnuts	Leftover Pasta with Pesto	Big batch of Minestrone Soup for the week ahead

Week 3

Day	Breakfast	Lunch	Dinner
Day 15	Scrambled eggs with spinach and feta	Leftover Minestrone Soup	Shrimp Scampi with zucchini noodles
Day 16	Scrambled eggs with spinach and feta	Leftover Shrimp Scampi	Stuffed Bell Peppers with quinoa and black beans
Day 17	Scrambled eggs with spinach and feta	Leftover Stuffed Bell Peppers	Sheet Pan Lemon Herb Chicken with potatoes and green beans
Day 18	Scrambled eggs with spinach and feta	Leftover Chicken and Veggies	Mediterranean Quesadillas with hummus and veggies
Day 19	Scrambled eggs with spinach and feta	Leftover Quesadillas	Sweet Potato and Black Bean Tacos
Day 20	Scrambled eggs with spinach and feta	Leftover Tacos	Leftover Buffet – finish up any remaining leftovers
Day 21	Scrambled eggs with spinach and feta	Leftover Buffet	Plan and prep for the next week!

Recipes

Lentil Soup

This hearty and flavorful lentil soup is a Mediterranean diet staple. It’s easy to make, budget-friendly, and perfect for meal prep.

Ingredients:

• 1 tbsp olive oil
• 1 large onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 tsp dried oregano
• 1/2 tsp dried thyme
• 1/4 tsp red pepper flakes (optional)
• 1 cup brown or green lentils, rinsed
• 4 cups vegetable broth
• 1 (14.5 oz) can diced tomatoes, undrained
• 1 bay leaf
• Salt and black pepper to taste
• 1 tbsp lemon juice
• Fresh parsley, chopped (for garnish)

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery and cook until softened, about 5-7 minutes.
2. Add the garlic, oregano, thyme, and red pepper flakes and cook for another minute until fragrant.
3. Stir in the lentils, vegetable broth, diced tomatoes, and bay leaf. Bring to a boil, then reduce heat and simmer for 45-50 minutes, or until the lentils are tender.
4. Remove the bay leaf and season with salt and pepper to taste. Stir in the lemon juice.
5. Garnish with fresh parsley before serving.
   _**

Chickpea Curry

This quick and easy chickpea curry is packed with flavor and comes together in under 30 minutes. It’s a perfect weeknight meal that’s both healthy and budget-friendly.

Ingredients:

• 1 tbsp olive oil
• 1 large onion, chopped
• 2 cloves garlic, minced
• 1 tbsp curry powder
• 1/2 tsp turmeric
• 1 (15 oz) can chickpeas, rinsed and drained
• 1 (14.5 oz) can diced tomatoes, undrained
• 1 (13.5 oz) can coconut milk
• 1 cup spinach
• Salt and black pepper to taste
• Cooked brown rice, for serving

Instructions:

1. Heat the olive oil in a large skillet or pot over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Add the garlic, curry powder, and turmeric and cook for another minute until fragrant.
3. Stir in the chickpeas, diced tomatoes, and coconut milk. Bring to a simmer and cook for 10-15 minutes, or until the sauce has thickened slightly.
4. Stir in the spinach and cook until wilted, about 2-3 minutes.
5. Season with salt and pepper to taste.
6. Serve over brown rice.

Baked Salmon

This simple baked salmon is a quick and healthy dinner option. The lemon and herbs give it a fresh, Mediterranean flavor.

Ingredients:

• 2 (6 oz) salmon fillets
• 1 tbsp olive oil
• 1 lemon, sliced
• 2 sprigs fresh dill (or 1/2 tsp dried dill)
• Salt and black pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Place the salmon fillets on a baking sheet lined with parchment paper.
3. Drizzle with olive oil and season with salt and pepper.
4. Top each fillet with lemon slices and a sprig of dill.
5. Bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
6. Serve with roasted vegetables.

Pasta Aglio e Olio

This classic Italian dish is the epitome of simple, budget-friendly cooking. It requires just a few pantry staples and can be on the table in the time it takes to cook the pasta.

Ingredients:

• 1 lb spaghetti
• 1/2 cup olive oil
• 6 cloves garlic, thinly sliced
• 1/4 tsp red pepper flakes
• Salt and black pepper to taste
• 1/4 cup fresh parsley, chopped

Instructions:

1. Cook the spaghetti according to package directions.
2. While the pasta is cooking, heat the olive oil in a large skillet over medium-low heat. Add the garlic and red pepper flakes and cook until the garlic is golden and fragrant, about 3-5 minutes. Be careful not to burn the garlic.
3. Drain the pasta, reserving about 1 cup of the pasta water.
4. Add the cooked pasta to the skillet with the garlic and oil. Toss to combine, adding a little of the reserved pasta water if the pasta seems dry.
5. Season with salt and pepper to taste and stir in the fresh parsley.
6. Serve immediately.

Greek Chickpea Salad

This refreshing and protein-packed salad is perfect for a light lunch or a side dish. It’s easy to throw together and can be made ahead of time.

Ingredients:

• 2 (15 oz) cans chickpeas, rinsed and drained
• 1 cucumber, chopped
• 1 pint cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/2 cup Kalamata olives, halved
• 1/2 cup crumbled feta cheese
• 1/4 cup fresh parsley, chopped

For the dressing:

• 1/4 cup olive oil
• 2 tbsp red wine vinegar
• 1 tsp dried oregano
• Salt and black pepper to taste

Instructions:

1. In a large bowl, combine the chickpeas, cucumber, cherry tomatoes, red onion, olives, feta cheese, and parsley.
2. In a small bowl, whisk together the olive oil, red wine vinegar, oregano, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Serve immediately or refrigerate for later.

Chicken and Vegetable Skewers

These colorful and flavorful skewers are perfect for a healthy and easy weeknight dinner. The Mediterranean-inspired marinade makes the chicken incredibly juicy and delicious.

Ingredients:

• 1 lb boneless, skinless chicken breasts, cut into 1-inch cubes
• 1 red bell pepper, cut into 1-inch pieces
• 1 green bell pepper, cut into 1-inch pieces
• 1 red onion, cut into 1-inch pieces
• 1 zucchini, sliced into 1/2-inch rounds
• 1/4 cup olive oil
• 1/4 cup lemon juice
• 2 cloves garlic, minced
• 1 tsp dried oregano
• Salt and black pepper to taste
• Wooden or metal skewers

Instructions:

1. If using wooden skewers, soak them in water for at least 30 minutes to prevent them from burning.
2. In a large bowl, whisk together the olive oil, lemon juice, garlic, oregano, salt, and pepper.
3. Add the chicken to the bowl and toss to coat. Marinate for at least 30 minutes, or up to 4 hours in the refrigerator.
4. Preheat your grill or grill pan to medium-high heat.
5. Thread the chicken and vegetables onto the skewers, alternating between the different ingredients.
6. Grill the skewers for 10-15 minutes, turning occasionally, or until the chicken is cooked through and the vegetables are tender.
7. Serve with quinoa or a side salad.

Shakshuka

Shakshuka is a popular Mediterranean and Middle Eastern dish of eggs poached in a flavorful tomato sauce. It’s a one-skillet meal that’s perfect for breakfast, lunch, or dinner.

Ingredients:

• 1 tbsp olive oil
• 1 large onion, chopped
• 1 red bell pepper, chopped
• 2 cloves garlic, minced
• 1 tsp cumin
• 1/2 tsp paprika
• 1/4 tsp red pepper flakes (optional)
• 1 (28 oz) can crushed tomatoes
• 4-6 large eggs
• Salt and black pepper to taste
• Fresh cilantro or parsley, chopped (for garnish)
• Crusty bread, for serving

Instructions:

1. Heat the olive oil in a large skillet over medium heat. Add the onion and bell pepper and cook until softened, about 5-7 minutes.
2. Add the garlic, cumin, paprika, and red pepper flakes and cook for another minute until fragrant.
3. Pour in the crushed tomatoes and season with salt and pepper. Bring to a simmer and cook for 10-15 minutes, or until the sauce has thickened slightly.
4. Using a spoon, make small wells in the sauce. Crack an egg into each well.
5. Cover the skillet and cook for 5-8 minutes, or until the egg whites are set but the yolks are still runny.
6. Garnish with fresh cilantro or parsley and serve with crusty bread for dipping.

Mediterranean Tuna Salad

This no-mayo tuna salad is a light and refreshing alternative to the classic. It’s packed with fresh vegetables and a zesty lemon dressing.

Ingredients:

• 2 (5 oz) cans tuna in water, drained
• 1/2 cup chopped cucumber
• 1/4 cup chopped red onion
• 1/4 cup chopped fresh parsley
• 2 tbsp olive oil
• 2 tbsp lemon juice
• 1 tbsp capers, drained
• Salt and black pepper to taste

Instructions:

1. In a medium bowl, flake the tuna with a fork.
2. Add the cucumber, red onion, parsley, and capers to the bowl and stir to combine.
3. In a small bowl, whisk together the olive oil and lemon juice. Pour the dressing over the tuna salad and toss to coat.
4. Season with salt and pepper to taste.
5. Serve on whole-wheat bread or with crackers.

One-Pot Lemon Herb Chicken and Rice

This one-pot meal is a lifesaver on busy weeknights. The chicken and rice cook together in a flavorful lemon-herb broth, making for a delicious and easy cleanup.

Ingredients:

• 1 tbsp olive oil
• 1 lb boneless, skinless chicken breasts, cut into 1-inch cubes
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 cup long-grain white rice
• 2 cups chicken broth
• 1/4 cup lemon juice
• 1 tsp dried oregano
• 1/2 tsp dried thyme
• Salt and black pepper to taste
• Fresh parsley, chopped (for garnish)

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium-high heat. Add the chicken and cook until browned on all sides. Remove the chicken from the pot and set aside.
2. Add the onion to the pot and cook until softened, about 5 minutes.
3. Add the garlic and rice and cook for another minute until fragrant.
4. Stir in the chicken broth, lemon juice, oregano, and thyme. Season with salt and pepper.
5. Bring to a boil, then reduce heat and add the chicken back to the pot. Cover and simmer for 15-20 minutes, or until the rice is cooked and the liquid has been absorbed.
6. Garnish with fresh parsley before serving.
   _**

Black Bean Burgers

These homemade black bean burgers are a healthy and satisfying vegetarian alternative to traditional burgers. They are easy to make and full of flavor.

Ingredients:

• 1 (15 oz) can black beans, rinsed and drained
• 1/2 cup breadcrumbs
• 1/4 cup chopped onion
• 1 clove garlic, minced
• 1 tsp cumin
• 1/2 tsp smoked paprika
• Salt and black pepper to taste
• 1 tbsp olive oil
• 4 whole-wheat burger buns
• Your favorite burger toppings (lettuce, tomato, onion, etc.)

Instructions:

1. In a medium bowl, mash the black beans with a fork until they are partially broken down but still have some texture.
2. Add the breadcrumbs, onion, garlic, cumin, smoked paprika, salt, and pepper to the bowl and mix until well combined.
3. Form the mixture into 4 patties.
4. Heat the olive oil in a large skillet over medium-high heat. Cook the burgers for 4-5 minutes per side, or until heated through and crispy on the outside.
5. Serve on whole-wheat buns with your favorite toppings.

Pasta with Pesto and Cherry Tomatoes

This simple and elegant pasta dish is perfect for a quick weeknight meal. The sweetness of the cherry tomatoes complements the freshness of the pesto for a burst of Mediterranean flavor.

Ingredients:

• 1 lb pasta of your choice
• 1 pint cherry tomatoes, halved
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 1/2 cup prepared pesto
• Salt and black pepper to taste
• Fresh basil, for garnish

Instructions:

1. Cook the pasta according to package directions.
2. While the pasta is cooking, heat the olive oil in a large skillet over medium heat. Add the garlic and cook until fragrant, about 1 minute.
3. Add the cherry tomatoes to the skillet and cook until they start to soften and burst, about 5-7 minutes.
4. Drain the pasta, reserving about 1/2 cup of the pasta water.
5. Add the cooked pasta and pesto to the skillet with the tomatoes. Toss to combine, adding a little of the reserved pasta water if the sauce is too thick.
6. Season with salt and pepper to taste.
7. Garnish with fresh basil before serving.

Minestrone Soup

This classic Italian soup is a hearty and healthy meal that’s packed with vegetables, beans, and pasta. It’s a perfect way to use up any vegetables you have on hand.

Ingredients:

• 1 tbsp olive oil
• 1 large onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 (28 oz) can crushed tomatoes
• 4 cups vegetable broth
• 1 (15 oz) can kidney beans, rinsed and drained
• 1 (15 oz) can cannellini beans, rinsed and drained
• 1 tsp dried oregano
• 1/2 tsp dried thyme
• 1 bay leaf
• 1 cup small pasta (like ditalini or elbow macaroni)
• 2 cups chopped spinach or kale
• Salt and black pepper to taste
• Grated Parmesan cheese, for serving

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery and cook until softened, about 5-7 minutes.
2. Add the garlic and cook for another minute until fragrant.
3. Stir in the crushed tomatoes, vegetable broth, kidney beans, cannellini beans, oregano, thyme, and bay leaf. Bring to a boil, then reduce heat and simmer for 20 minutes.
4. Stir in the pasta and cook for 8-10 minutes, or until the pasta is al dente.
5. Stir in the spinach or kale and cook until wilted, about 2-3 minutes.
6. Remove the bay leaf and season with salt and pepper to taste.
7. Serve hot, topped with grated Parmesan cheese.

Shrimp Scampi with Zucchini Noodles

This lighter version of shrimp scampi uses zucchini noodles instead of pasta for a low-carb and veggie-packed meal. It’s a quick and elegant dish that’s perfect for a weeknight dinner.

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 4 medium zucchinis, spiralized into noodles
• 2 tbsp olive oil
• 4 cloves garlic, minced
• 1/4 cup dry white wine or vegetable broth
• 2 tbsp lemon juice
• 2 tbsp chopped fresh parsley
• 1/4 tsp red pepper flakes (optional)
• Salt and black pepper to taste

Instructions:

1. Pat the shrimp dry with a paper towel and season with salt and pepper.
2. Heat the olive oil in a large skillet over medium-high heat. Add the shrimp and cook for 1-2 minutes per side, until pink and cooked through. Remove the shrimp from the skillet and set aside.
3. Add the garlic to the skillet and cook until fragrant, about 30 seconds.
4. Pour in the white wine or vegetable broth and lemon juice. Bring to a simmer and cook for 2-3 minutes, scraping up any browned bits from the bottom of the skillet.
5. Add the zucchini noodles to the skillet and toss to coat in the sauce. Cook for 2-3 minutes, or until the zucchini noodles are tender-crisp.
6. Return the shrimp to the skillet and add the parsley and red pepper flakes. Toss to combine and heat through.
7. Serve immediately.
   _**

Stuffed Bell Peppers with Quinoa and Black Beans

These vegetarian stuffed peppers are a complete and satisfying meal. The filling is a flavorful mix of quinoa, black beans, and spices, all baked inside a sweet bell pepper.

Ingredients:

• 4 large bell peppers, any color
• 1 cup cooked quinoa
• 1 (15 oz) can black beans, rinsed and drained
• 1 cup corn kernels (fresh, frozen, or canned)
• 1/2 cup salsa
• 1 tsp chili powder
• 1/2 tsp cumin
• Salt and black pepper to taste
• 1/2 cup shredded cheddar or Monterey Jack cheese (optional)

Instructions:

1. Preheat oven to 375°F (190°C).
2. Cut the bell peppers in half lengthwise and remove the seeds and membranes.
3. In a medium bowl, combine the cooked quinoa, black beans, corn, salsa, chili powder, and cumin. Season with salt and pepper.
4. Spoon the filling into the bell pepper halves.
5. Place the stuffed peppers in a baking dish and add a little water to the bottom of the dish to prevent them from sticking.
6. Bake for 25-30 minutes, or until the peppers are tender.
7. If using cheese, sprinkle it on top of the peppers during the last 5 minutes of baking.
8. Serve hot.

Sheet Pan Lemon Herb Chicken with Potatoes and Green Beans

This one-pan meal is a weeknight dinner dream. The chicken, potatoes, and green beans all roast together on a single sheet pan, making for easy cleanup and a delicious, complete meal.

Ingredients:

• 1.5 lbs boneless, skinless chicken breasts, cut into 1-inch cubes
• 1 lb baby potatoes, halved
• 1 lb green beans, trimmed
• 1/4 cup olive oil
• 1/4 cup lemon juice
• 2 cloves garlic, minced
• 1 tsp dried oregano
• 1/2 tsp dried thyme
• Salt and black pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a large bowl, toss the potatoes with 1 tablespoon of olive oil and a pinch of salt and pepper. Spread the potatoes on a large baking sheet and roast for 15 minutes.
3. While the potatoes are roasting, whisk together the remaining olive oil, lemon juice, garlic, oregano, and thyme in a small bowl.
4. In the same large bowl you used for the potatoes, combine the chicken and green beans. Pour the lemon-herb mixture over the chicken and green beans and toss to coat.
5. After the potatoes have roasted for 15 minutes, add the chicken and green beans to the baking sheet. Spread everything out in an even layer.
6. Roast for another 15-20 minutes, or until the chicken is cooked through and the potatoes are tender.
7. Serve hot.
   

Mediterranean Quesadillas with Hummus and Veggies

These quesadillas are a fun and easy way to enjoy Mediterranean flavors. They are filled with hummus, fresh vegetables, and feta cheese for a satisfying and healthy meal.

Ingredients:

• 4 large whole-wheat tortillas
• 1 cup hummus
• 1 cup chopped spinach
• 1/2 cup chopped roasted red peppers
• 1/4 cup chopped red onion
• 1/4 cup crumbled feta cheese
• 1 tbsp olive oil

Instructions:

1. Spread a layer of hummus on one half of each tortilla.
2. Top the hummus with spinach, roasted red peppers, red onion, and feta cheese.
3. Fold the other half of the tortilla over the filling.
4. Heat the olive oil in a large skillet over medium heat. Cook the quesadillas for 2-3 minutes per side, or until golden brown and heated through.
5. Cut into wedges and serve immediately.

Sweet Potato and Black Bean Tacos

These tacos are a delicious and filling vegetarian meal. The sweetness of the sweet potatoes pairs perfectly with the savory black beans and spices.

Ingredients:

• 2 medium sweet potatoes, peeled and diced
• 1 tbsp olive oil
• 1 tsp chili powder
• 1/2 tsp cumin
• Salt and black pepper to taste
• 1 (15 oz) can black beans, rinsed and drained
• 8-10 small corn or whole-wheat tortillas
• Your favorite taco toppings (avocado, salsa, cilantro, etc.)

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a large baking sheet, toss the sweet potatoes with olive oil, chili powder, cumin, salt, and pepper.
3. Roast for 20-25 minutes, or until the sweet potatoes are tender and slightly crispy.
4. While the sweet potatoes are roasting, warm the black beans in a small saucepan over medium heat.
5. Warm the tortillas in a dry skillet or in the microwave.
6. To assemble the tacos, spoon some of the roasted sweet potatoes and black beans into each tortilla. Top with your favorite toppings and serve immediately.

Scrambled Eggs with Spinach and Feta

This quick and easy breakfast is a great way to start your day with a boost of protein and vegetables. The combination of spinach, feta, and eggs is a classic Mediterranean flavor pairing.

Ingredients:

• 2 large eggs
• 1 cup fresh spinach
• 1/4 cup crumbled feta cheese
• 1 tsp olive oil
• Salt and black pepper to taste

Instructions:

1. In a small bowl, whisk the eggs with a pinch of salt and pepper.
2. Heat the olive oil in a small non-stick skillet over medium heat. Add the spinach and cook until wilted, about 2-3 minutes.
3. Pour the eggs over the spinach and cook, stirring gently, until the eggs are cooked to your liking.
4. Stir in the feta cheese and serve immediately.

Greek Yogurt with Honey and Walnuts

This simple and satisfying breakfast is a great way to get a dose of protein and healthy fats. It’s a quick and easy option for busy mornings.

Ingredients:

• 1 cup plain Greek yogurt
• 1 tbsp honey
• 1/4 cup chopped walnuts

Instructions:

1. Spoon the Greek yogurt into a bowl.
2. Drizzle with honey and top with chopped walnuts.
3. Serve immediately.

Oatmeal with Berries and Nuts

This classic breakfast is a healthy and filling way to start your day. It’s a great source of fiber and can be customized with your favorite toppings.

Ingredients:

• 1/2 cup rolled oats
• 1 cup water or milk of your choice
• 1/2 cup mixed berries (fresh or frozen)
• 1/4 cup chopped nuts (almonds, walnuts, or pecans)
• 1 tbsp honey or maple syrup (optional)

Instructions:

1. In a small saucepan, bring the water or milk to a boil. Stir in the oats and reduce the heat to low. Simmer for 5-7 minutes, or until the oats are cooked through and have absorbed most of the liquid.
2. Top with berries, nuts, and a drizzle of honey or maple syrup, if desired.
3. Serve immediately.

Enjoy Your Mediterranean Journey!

This 21-day meal plan is a guide to help you explore the delicious and healthy world of the Mediterranean diet on a budget. Feel free to mix and match recipes, try new ingredients, and adjust the plan to fit your lifestyle and preferences. The key is to focus on whole, unprocessed foods and enjoy the process of cooking and eating healthy, the Mediterranean way.