Mediterranean Diet | What I Eat in a Day on a Budget

This is what I eat on a typical day of eating the traditional Mediterranean Diet on a budget. Since I'm focusing on cheap eating, I attempt to make a whole day of Mediterranean Diet meals with quality ingredients for under $10 or 1000 pennies.
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Recipes:
Greek Omelette with Zucchini - www.mediterraneanliving.com/g...
Mediterranean Bowl with Hummus and Feta -
www.mediterraneanliving.com/m...
Tuscan White Bean and Sausage Soup -
www.mediterraneanliving.com/t...
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*This content is strictly the opinion of William Bradley, R.D., and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither William Bradley, R.D. nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
#cheapeating #mediterraneandiet #mediterraneanliving

[@nfyoutube]

Thank you. I loved your video. And thank you for being so real n not having brand new pots or utensils. Using what you have and not trying to impress us but teach us with such simplicity. It's so down to earth and real. I prefer this type of video because i don't feel like i need expensive pot to make my food. Me gusto! ♥

[@patriciajames1168]

Great comment, I was thinking the same thing.

[@veronicatellez596]

That was amazing. My cardiologist suggested I eat Mediterranean Diet. It’s heart healthy! If only I had a chef.

[@veronicatellez596]

Ok so I just need to plan ahead and make the meals. How about a healthy Mediterranean sandwich for lunch?

[@barbaranapravnik6364]

Can you eat any kind of olives? I like the canned black ripe olives. I don’t care for kalamata or green olives! I joined the 30 days that starts tomorrow!

[@LilithLi13]

Your videos are charming and authentic and so very healthy, such fun to see. I understand that people who don’t have access to the land, farmers markets, able to grow their own goodies or have the time to do much cooking would likely struggle on this diet. But thankfully pots of soup are generally quite inexpensive and nowadays with hot pots or Insta pots or whatever the effing pots we have, it seems like a lot more people are cooking healthy and enjoying it. Cheers to you, so happy I’ve discovered your channel!

[@gabriellea.lowery6824]

After just a week eating Mediterranean, I feel great. So much better than processed everything that only creates tons of inflammation. Back to my Mediterranean roots. I'm definitely making that soup! I'm a big soup person. Thank you so much for this!

[@karil6461]

Please show us how to do a healthy diet on food from the food bank.

[@angeladyson7367]

Lovely Bill, thank you...and to the lovely Christine. Look at all those delicious strawberries 😍 I do love this time of year. My husband and I are currently enjoying freshly harvested strawberries from our garden every day, home harvested mint tea and other herbs with our food and I am seeing how our home grown cucumber and tomato plants are growing nicely. I have recently planted the courgettes (summer squash) as well as lots of other salad etc. We are about to enjoy for lunch now my version of what you have created here only we have some left overs so instead of hummus we have tzatziki. I love your channel and am so excited to see this video as I have missed seeing your videos. You, your family and the Mediterraneans are a great inspiration. I never get bored with food these days. 😁

[@aknudsen93]

My sister-in-law is from Spain and I've learned so much about cooking and the Mediterranean diet. I love the food. Another good cheese is manchego, if you can find it. Thank you for this video. I have more good things to cook now!

[@raewise6345]

Thank you! That was awesome. I build my shopping list while I watch your videos 😍❤️

[@Michele.3142]

This looks amazing!!

[@bbolivia]

This video definitely put things into perspective on my idea of cost. Thank you

[@mcanultymichelle]

I like on a budget. For my budget breakfast l have home grown tomatoes and eggs fried and served over rice.the rice is brought in bulk so my breakfast 15cents .30cents if you include the chicken feed for the chickens Now that’s cheep and organic.But that lunch look amazing.

[@deefee701]

This was so inspiring. Simple, easy, delicious. I've subscribed!

[@pamelayoung2783]

Me 2

[@jjmjam2749]

Thanks, for the healthy diet tips

[@mmps18]

So aspirational!

[@nneichan9353]

That soup was my favorite! Looks o simple and yet delicious!

[@Mediterraneanliving]

It is super easy and delicious!

[@denisebarker9288]

I love your budget❤️

[@grumpynold]

thank you. you make it look doable. switching gradually.

[@garlicgirl3149]

Gardening will be a must in the future.

[@Mediterraneanliving]

Yes!

[@Angie-ci1lp]

Speechless 🤤🤤🤤🤤🤤 Great meals.

[@kikihowe4799]

Looks delicious 👏🏻👏🏻

[@cynthiachengmintz672]

I love eating Mediterranean style but am having trouble getting my husband on board. Let’s just say he isn’t as big a fan of veggies and legumes as I am. ☹️

[@denicemurray3652]

Yes, Same! My husband grew up with more Hispanic influences (Texas) plus meat and potatoes, and it's been hard to get him to try the things I enjoy.

[@georgezikoseats2441]

Using a lot of good quality extra virgin olive oil in your cooking will help make the veggies and legumes taste more delicious! When you think you’ve used enough olive oil, add some more 😃

[@Josephine_777]

Start him off with beans he loves… pork n beans, red beans and rice, with bits of chicken in it. Burritos with refried beans cheese onions etc. It doesn’t have to be perfect for a start, but it is a start! We Americans have been so used to unclean food. Good Luck! I understand..

[@cincin4515]

I can't blame him. Legumes are awful.

[@cincin4515]

@@Josephine_777 or just leave him alone. Men aren't dogs you know? Nothing more sickening than a woman meddling with her poor husband's food.

[@claudiaclark1973]

Just discovered your videos. Thank you for the helpful as well as entertaining info! Bon appetít

[@donnajustbeingreal6607]

I love the 🍲 soup. I must try.

[@Mediterraneanliving]

It is easy and delicious!

[@danf4447]

the dressing looks great

[@michellegower1259]

Re budget on $10 not everyone can afford that. I sometimes have that for the week after bills! I have no garden either like you have to help keep cost down. Sometimes I may have £20 to live on the week. (I'm in UK).

[@teambtm]

I agree. $10 a day for one person, with the last meal of $3 being enough for a family, is $24 a day for my family of 3, without snacks. That's $168 a week. I'm assuming that's USD, so in New Zealand dollars where I am, that's $272. $272 for a week of food, without snacks or non-food groceries. I have approx $90 a week to spend on all groceries. This is so far out of my league. Food looks delicious though. Just wish I could afford this "budget day".

[@Amandahugginkizz]

Not everyone can afford 20 dollars a week, not everyone can afford 50 a week so shld nobody ever make another video showing suggestions again? Because YOU can't afford it doesnt mean nobody else can lol ego as fk

[@julie-katekunich1912]

In some countries, the organic produce is more expensive. For instance, California

[@jocelyneallaire1034]

Brilliant!

[@elon2159]

For dessert you could have had a few dried dates and walnuts and cashews. The first time I ever bit into a dried date my mind was blown, it really is Nature's candy.

[@user-ll2xf2wv4s]

I have such a hard time wrapping my head around the cheese and olive oil being “good” I am loving this way of eating though 🤞🏼for bloood work results!

[@nuhamiley3128]

at our local store once or twice a yr they have an incredible sale on cans of beans I usually buy it then for the next sale black,garbanzo,chilli,kidney and white beans sometimes they are 25 cents each or 49 cents each on s&W. I have always made my humos so it is a staple in my house and I buy a lot of garbanzo bean cans

[@dorkaramadork]

Yes! I stock up too when the beans go on sale. Great budget tip!

[@nuhamiley3128]

@@dorkaramadork I also put the expiration date on it and keep an eye to make sure I don’t waste

[@violetgaribyan-jg9ll]

Ilove olive oil, used to my lid that when we was young using on salad 🫒🍇

[@addyandbabypollyaddy6926]

Please also share how can you make feta at home? Can you buy goats milk in America etc

[@RocEProductions]

You're video Is so wholesome. You have a new subscriber

[@shetaz905]

Great ideas! I want that wooden spoon!

[@Mediterraneanliving]

Probably got it at a tag sale!

[@opencurtin]

Very nice I’d have put the cheese inside the omelette to melt it through ! Goats cheese with spinach is nice too !!!

[@opencurtin]

I’m going to eat more Mediterranean diet now as well !!!!

[@gerryleblanc]

Everything looks so delicious! I love how your kitchen has come along!

[@dorkaramadork]

Thanks to Tim the Builder!

[@JudyCurtis818]

Could someone recommend the best tracker for someone on the Mediterranean diet.

[@elisefelenchak8507]

How much cream did you use for first Recipie thanks

[@georgezikoseats2441]

The omelet looks absolutely amazing. Something I would eat here in the village in Crete. Nice color on that omelet too!

[@Xbot4Life]

That dressing you made, how long does it stay fresh in the fridge? Thanks!

[@bellamylittlegirl1029]

Thank you for this great video. I have just started the Mediterranean. One issue I am having is it definitely is cleaning out my system. Is this normal and will it level off soon. Thank you

[@marydavidson4816]

New subbie here. Thank you for some very good ideas! Trying to cook heart healthy after my husbands bypass surgery and found your channel.

[@Mediterraneanliving]

The Mediterranean Diet is one of the best for heart health. Glad you found us!

[@chrissybackes1942]

Can you use coconut oil for your body or only Olive oil?

[@lcheinz]

It all looks yummy. Where is that garlic press from?

[@nomos6508]

i love your videos, even if sometimes i disagree

[@Mediterraneanliving]

Thank you. It is fine to sometimes disagree!

[@everydayhomelife8697]

New here and enjoying the videos! What are your thoughts on California olive ranch brand of EVOO global blend? I was buying cheap great value brand olive oil and realized some are fakes. Switched to California olive ranch but now wondering if there global blend(Argentina, chili, California) is fake also...? Trader Joe's stopped carrying their brand and Costco isn't nearby us. We use a lot of it.

[@bobchevallier8456]

WALMART! I get it there.

[@erinlikesacornishpasty4703]

That California olive ranch one is great, you just might want to opt for thier single source option. It's a tiny bit more expensive. It says right on the bottle it only uses olives from California. Btw, the blend isn't "fake", it just might not be as high quality as the single source one. That company is pretty reputable and I think you can trust it. I get mine at Walmart and it's pretty affordable that way. I usually get my olive oil from Costco, just the Kirkland EVOO and it's great. The thing to worry about with "fake" olive oils is when they list that they have like 10% olive oil and the rest is canola oil or another heavily processed one. And that should be right on the bottle somewhere, you just have to read the fine print.

[@DigitalMoneyMichelle]

Yummmm 😋

[@Release-the-resistance]

Is the Olive Oil included in this estimated cost? Am pretty sure the oil consumption is the most expensive part of this diet. It’s likely they find it easier in the med because I’m guessing the oil is cheaper for them to buy. I’m guessing you would need about 5 litres for the month based on some of these recipes.

[@violetgaribyan-jg9ll]

Wow i’m watching for learning in budget USA we spending so much for grocery couple hundred dollars

[@shaymus737]

Damn I’ve never had a soup I liked but I’m definitely making that soup. Also what do you mean by inflammation from processed food?

[@askhollyhall]

i love feta but i cant eat dairy...advice?

[@alisatester8375]

Would the Medditeranean diet be OK for T2 Diabetics? Seems like a lot of oil is consumed. Thank you!

[@FranciscoCamino]

Olive oil is fine for diabetics.

[@megjillm]

I’ve been researching the Mediterranean diet and eggs and dairy are on the do not eat, or eat in very small amounts very rarely so I’m not confident that omelettes are really “Mediterranean”. Z(Same with the feta on account of the dairy).

[@M-hc9xm]

Excellent video! Who says eating healthy is more expensive than fast food? Get some staples and you are set. It's just about soup season here in the US Midwest, can't wait to add this one to the rotation. I have found the most inexpensive dry legumes of all types at a local Indian grocer, which has saved me a lot of money over time.

[@adamzapple67]

I agree! Lentils, pasta, chickpeas and rice are my staples. I'm not buying ice cream microwave meals, diet coke or sugar-laden cereals, so with the money I'm not spending on that poison I can buy fresh fruit & veg to go with my staples.

[@OriginalMariAnnaWolf]

Egg meainbrain.. however u spell.. have best anti cholesterol with egg white. Also eggshells are all calcium so.. yea.. but I think I say no to eggshells for now, until I need calcium 😅🙃

[@goldielockks8421]

Im allergic to eggs, can someone help me with alternatives?

[@AonyjsViolmlar05]

Thank you for this wonderful budget friendly meal.. can you please make a budget friendly meal for average person that consume 2000 calories per day? thanks

[@cincin4515]

The whole idea of Mediterranean is so NOT to count calories, or carbs or fat. It's a real food diet designed for humans not calorie accountant's.

[@AonyjsViolmlar05]

@@cincin4515 I need to count my calories so i don't gain weight unintentional or else i can't lift myself and will hinder my bodyweight workout progression.

[@christinawilliams8846]

What would you do in this diet if you can not eat beans? 😞

[@hippiegirl5167]

What kind of bread is it???

[@dawnuranga6997]

Do you not have to count calories?

[@darrellkottal]

where are your newer videos?

[@marciaghee5029]

Please help. My cholesterol is very high. I don't want to take statin medication. I don't like eggs. Where can I get a tasty evoo and easy recipes?

[@KingBravo-lo3vc]

I am having a hard time figuring out how the Mediterenan diet is different than the American diet other than using olive oil instead of seed oil. Pizza is Mediterenan. I eat eggs for breakfast and veggie omelettes anyway. My toast has butter.

[@marcusoshea6081]

Pizza in Italy is a) sold by the small slice, not a whole pizza and b) uses much much healthier ingredients. It's also not eaten very often in general and almost never eaten in the healthiest areas of Italy.

[@findsharon]

The Mediterranean diet has a lot less meat (especially red meat), and sugar.

[@KingBravo-lo3vc]

@@findsharon I found out yesterday that people who live in Crete have 200 days per year they cannot eat meat for religious reasons. And at least on Tuesday and Thursday they cannot have oil, wine, eggs, cheese, meat or fish unless there is some kind of religious celebration that falls on that day. Before I found that I though at least I could drown the veggies in olive oil. And every day of March has no dairy, eggs, or fish. And every weekday except the 9th which is tomorrow you cannot have meat, oil, or wine. So it is a LOT less meat.

[@yellowbird5411]

Whole foods, whether it is on a Mediterranean diet or not, will keep your food prices way down. Ten dollars a day is actually very expensive, in my book. I eat whole foods and keep it around $5 a day.

[@scorpiogirl3098]

I wish I had the prices where you lived where I live just the sausage alone is like $9

[@cincin4515]

Australia. Our vegetables are more expensive than some meat. Salad is now a luxury. We had a rumble in the local grocery last week when they put tomatoes out for $2.50 per kg. Cheep cheep!

[@nunyabidnezz313]

Where does he shop?? I would like to see what he is spending the money on 🧐

[@BeReelPictures]

Quinoa though is from South America, so not Mediterranean. Substitute some bulgur wheat, and you’d have it.

[@catobie1948]

It's frustrating when everyone says eat in season and it's winter in michigan. Eat grass, snow, kale maybe. The people who talk about this are always from warm climates. $10 a day isn't cheap for average people

[@elon2159]

DATES!!!! Haven't you ever had a date before? Dates have been consumed around the Mediterranean for thousands of years, dates are very much part of the Mediterranean diet. Seriously have you ever had a dried date before? Dates can very much be eaten as dessert. Dates are super healthy too. I love dried dates but I only eat a few a day.

[@brendagoodrich6706]

Gorgeous food! In my world goat cheese makes everything better (so creamy!) but feta gives a bit more flavor.

[@cathystanley1781]

so i sausage not considered to be processed meat?

[@BeReelPictures]

It is, but if you can get it without nitrates, it would be better. Though, if you were really eating a Mediterranean diet, you would not eat meat except at Sunday dinner. A bit of fish would be more common for a weeknight meal.

[@joycejohnson1396]

Everything looks great but for a person who is has to watch sugar and carbs this is very hard.

[@Starfish2145]

BTW never never by tahini at Trader Joe’s …it’s bitter

[@Cynthia-iz5qp]

This sounds good and all, but....not realistic. Besides all my other commitments i live in Alaska which is not conducive to growing gardens. Not cost effective & time consuming resulting little for large expenditure of work & time. But it is less expensive because of your healrh. I am a retired military personnel and instead of finding ways to get disability paychecks (though i use full spectrum cbd 3 times daily for pain)i spend a good portion on my health. This may just cut it down by 50% and feel better. Thats the real cost savings.

[@danf4447]

that is good but for a family of say five.. we are looking at 50. a day or 1500 a month or 18000 / years sooooooo...not so good.

[@hannaht4683]

I love you bill, but $10 a day isn’t cheap. There’s six people in my family. $10 x 6P = $60. $60 a day x 30days/month = $1800 a month in groceries. That is outrageous.

[@bobchevallier8456]

Cut feta, make cheaper hummus no tahini, cut down on some items in recipe.

[@CheeMagnus]

I was thinking the same thing

[@cincin4515]

You can do much better than this. There's other budget channels out there. Try Spain on a fork. He has incredible Mediterranean Spanish dishes that are much more family friendly.

[@sunrae7680]

@@cincin4515 Thanks. I'll try Spain on a fork.

[@dancingchildren]

Eggs alone are $4.00. Organic Feta is $ 6-8

[@violetgaribyan-jg9ll]

🍉🍋🍍🥦🍳

[@mr2981]

Clearly this was made pre egg apocalypse.

[@jakevikifan8228]

How could it be Mediterranean with no wine?

[@TheASMRlogs]

The real challenge would be the poverty budget of $4. per day.

[@Starfish2145]

Never cook eggs on high heat.

[@BTobias84]

Pretty disheartening 🥺 $10 a day is $300 a month or $1500/mo for a family of 5 to convert. That's more then my rent and car insurance combined.

[@carolbarnett3912]

leave ou sausage

[@jannmint3709]

Love your video, but I dont think Mediterraneans eat eggs for breakfast. Its american style.

[@Mediterraneanliving]

Actually, eggs are eaten all over the Mediterranean. These egg recipes are from the Greek island of Crete.

[@maljhhalo1258]

You’re going to tell the Mediterranean guy with the channel called Mediterranean living how Mediterraneans eat?

[@genny9026]

@@Mediterraneanliving I went to Crete four times, three weeks each visit, years ago. Often had eggs for breakfast - omelettes of all sorts, fried eggs, etc. Lots of people kept chickens. 👍🏻

[@cincin4515]

Eggs are eaten all over the world. Please stop assuming the Americans created or invented everything. It's so insulting.

[@BeReelPictures]

Yes, I think it would be more common to eat bread and olives and cheese for breakfast with the occasional egg. But this omelette looks like it could be a typical entrée for dinner or lunch.

[@justinstilson7701]

$10 a day is very expensive for 1 person.

[@Mediterraneanliving]

It is actually below average for the current cost of groceries and remember, I shopped for everything at once at an expensive store and everything was organic. Usually, I would take advantage of sales, buy in bulk, take advantage of things I froze, etc.. I would also have made my own chicken broth.

[@mymail1938]

@@Mediterraneanliving Could you maybe do another video, on a real tight budget? Cheapest possible and still healthy?

[@charityjackson176]

Many people spend 5-6 dollars a day just on specialty coffee drinks. He's also making quality, fresh, and healthy food. Sure, if you bought a costco size box of cheap, frozen processed chicken nuggets, you could definitely live off of that on less than 10 dollars a day per person, but eating healthy and having variety on a budget does require more planning and will usually cost somewhat more than unhealthy, processed food. With today's inflation, 10 dollars a day for healthy eating is pretty good. I was out and about yesterday and wanted something light and healthy for lunch so I got a medium smoothie and it cost me almost 8 dollars.

[@robertmills9829]

that is $300/ month for one person? Tooo much $$$. That would be $600 for my husband and I. We could never afford that!

[@camillecali2]

HAHA!! $70 a week for food. Yeah no. This is not a budget. I spend $20 on a mediterranean diet. Just so out of touch with how the common man lives. That is $280 a month for one person to eat for a month. OMG how can you possibly think this is a budget meal. I would suggest you check out some real budget videos.

[@cincin4515]

Yes. I could eat better than that for 1/3 of the cost.

[@laurac-ss1cp]

That's 300 dollars a month a third of my income

[@Mediterraneanliving]

Breakfasts and lunches would be much less and many dinners would be less expensive as well.

[@trishlane9356]

Mediterranean diet, diet of peasants, eat sausage?

[@OkayOlivia402]

Totally unrealistic. The sausage itself will cost $3. Plus everyone is not growing their own vegs. How about a real video with actual costs.

[@camillecali22]

OMG I laughed so hard. $10 a day that is $300 a month that is not on a budget unless you are Bezos. A budget is $100 a month. Also being Italian and French Almond milk is not traditional maybe goat milk if not cow's milk.. This way if eating can be done on $25 a week and that is a budget even with todays food prices as long as you buy traditional and not organic etc. 75 percent of the people in the US are struggling and were struggling when you made this video. So disappointing that you were so out of touch with reality

[@renzo6490]

Hold on! Is sleeping in a hammock all night good for the back? And…. The reason men cover their face with soapy water before shaving is to remove natural oils that coat the beard hair. With the oils gone, water can be absorbed by the hair thus making it easier to cut with a razor. Yeah, sure…I’ll just go across the street to get my eggs from the neighbor! That might have been feasible when the population was one quarter what it is now. These days there ARE no neighborhood chicken farms. Chicken and eggs come from horrific animal factories hundreds of miles away. Breakfast cost 2.52 cents? How can he be so exact? What do the two slices of feta cost? Is he factoring in the free home grown vegetables? And, in January 2023, the price of eggs has gone through the roof!

[@cincin4515]

Every grocery store has free range eggs but youd just disrespect the chickens by complaining about the price. You also hate the cheaper ones. You're just hating on life.

[@renzo6490]

@@cincin4515 Amazing how naive to think just because a product is marked 'natural or 'organic' or 'free range' you can trust that these things are true. Do you think those claims are ever really checked? Have you seen videos of chicken factories? kzbin.info/www/bejne/q3u7hIyDndmqrLc