Mediterranean budget meal plan Credit: Carolyn A. Hodges, R.D.
Mediterranean budget meal plan Credit: Carolyn A. Hodges, R.D.
Mediterranean budget meal plan Credit: Carolyn A. Hodges, R.D.
Mediterranean budget meal plan
Credit: Carolyn A. Hodges, R.D.
In this 30-day Mediterranean meal plan on a budget, we map out an entire month of nutritious recipes, so you can enjoy the health benefits of this healthy eating lifestyle without spending a ton of money at the grocery store. Speaking of health benefits—research shows that people who follow the Mediterranean diet are more likely to maintain a healthy weight, plus a decreased risk of heart disease and diabetes. The typical Mediterranean diet menu focuses on plenty of fruits and vegetables, budget-friendly beans and lentils as well as nuts, seeds, fish and whole grains, like quinoa, oatmeal and brown rice.
We capped the calories at 1,500 calories a day, which is a calorie level most people will lose weight following, plus included modifications for 1,200 and 2,000 calories a day, depending on your calorie needs. It’s important to note that healthy weight loss is gradual weight loss (about 1 to 2 pounds per week), so if you’re feeling hungry at 1,500 calories, bump it up till you feel satisfied and slowly taper down to fewer calories over the next few months.
How to Shop for the Mediterranean Diet on a Budget:
budget mediterranean planning Credit: Carolyn A. Hodges, R.D.
Shop with a List: Make a grocery list and try to stick to it - shopping without a list tends to lead to more impulse buying, which means more unnecessary items and higher cost.Plan Ahead: Plan your meals ahead of time and make the shopping list based off your meal plan. This saves money and reduces food waste because there’s a plan for every item we buy. The average American wastes nearly 240 pounds of food a year!Buy in Bulk: The Mediterranean diet lends itself to buying food in bulk—which means saving money on packaging. Nuts, whole grains, dried beans and spices are all easily found in the bulk section of most grocery stores.Shop the Sales: When you hit a sale, stock up if you’re able. Items like canned and dried beans, whole grains and nuts are shelf-stable. Fish often goes on sale and freezes well so be sure to stock up if find a good price. Frozen fruit and vegetables are great options as well - especially when they’re not in season.Consider a CSA: CSA’s (Community Supported Agriculture) are a great option if you’re following the Mediterranean diet since the plan includes a large amount of fruits and vegetables. It cuts the middleman by providing fresh produce directly to the consumer (you!) and not the grocery store. As a result - it’s often cheaper plus the food is freshly harvested which means it often tastes better. Read More: How to Get the Most Out of Your CSAPrep Food at Home: Although they’re convenient, pre-chopped fruits and vegetables tend to be significantly more expensive. If you have the time, skip items like cut-up fruit, shredded carrots and other prepared items and opt for unprocessed produce that you chop, shred or slice at home.
WEEK 1
week
How to Meal-Prep Your Week of Meals:
Make Parmesan & Vegetable Muffin-Tin Omelets to have for breakfast on days 2, 3 and 5 then freeze the remaining servings for Days 15, 17 and 18.Prepare Brussels Sprouts Salad with Crunchy Chickpeas to have for lunch on Days 2 through 5.
Day 1
Breakfast (287 calories)
1 serving Muesli with Raspberries
A.M. Snack (206 calories)
1/4 cup dry-roasted unsalted almonds
Lunch (360 calories)
1 serving White Bean & Veggie Salad
P.M. Snack (131 calories)
1 large pear
Dinner (522 calories)
1 serving Garlic Butter-Roasted Salmon with Potatoes & Asparagus
Daily Totals: 1,507 calories, 65 g protein, 150 g carbohydrates, 41 g fiber, 82 g fat, 802 mg sodium
To Make it 1,200 Calories: Change the A.M. snack to 1 clementine and change the P.M. snack to 1/4 cup sliced cucumbers.
To Make it 2,000 Calories: Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 1/4 cup dried walnut halves to P.M. snack.
Day 2
Breakfast (346 calories)
1 serving Parmesan & Vegetable Muffin-Tin Omelets1 large pear
A.M. Snack (182 calories)
1 cup low-fat plain Greek yogurt1/4 cup raspberries
Lunch (337 calories)
1 serving Brussels Sprouts Salad with Crunchy Chickpeas
P.M. Snack (206 calories)
1 /4 cup dry-roasted unsalted almonds
Dinner (411 calories)
1 serving Greek Cauliflower Rice Bowls with Grilled Chicken
Daily Totals: 1,482 calories, 87 g protein, 100 g carbohydrates, 30 g fiber, 86 g fat, 1,510 mg sodium
To Make it 1,200 Calories: Omit the yogurt at the A.M. snack and reduce the P.M. snack to 10 dry-roasted unsalted almonds.
To Make it 2,000 Calories: Add 1/4 cup dry-roasted unsalted almonds to A.M. snack, increase to 1/3 cup almonds at P.M. snack and add 1 serving Guacamole Chopped Salad to dinner.
Day 3
A.M. Snack (62 calories)
1 medium orange
P.M. Snack (305 calories)
1 medium apple2 Tbsp. natural peanut butter
Dinner (440 calories)
1 serving Baked Eggs in Tomato Sauce with Kale1-oz. slice whole-wheat baguette
Daily Totals: 1,489 calories, 61 g protein, 159 g carbohydrates, 37 g fiber, 73 g fat, 1,778 mg sodium
To Make it 1,200 Calories: Substitute 1 medium orange for the pear at breakfast and omit the peanut butter at the P.M. snack.
To Make it 2,000 Calories: Add 1/3 cup dry-roasted unsalted almonds to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner.
Day 4
A.M. Snack (258 calories)
1 medium apple1/4 cup dried walnut halves
P.M. Snack (109 calories)
2/3 cup plain low-fat Greek yogurt
Dinner
1 serving Strawberry-Balsamic Spinach Salad with Chicken1-oz. slice whole-wheat baguette
Daily Totals: 1,477 calories, 77 g protein, 154 g carbohydrates, 37 g fiber, 70 g fat, 1,230 mg sodium
To Make it 1,200 Calories: Omit the walnuts at the A.M. snack and switch to 1/4 cup sliced cucumbers at the P.M. snack.
To Make it 2,000 Calories: Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 1/4 cup dry-roasted unsalted almonds to P.M. snack.
Day 5
1/2 cup blueberries1/4 cup dried walnut halves
P.M. Snack (130 calories)
Dinner (480 calories)
1 serving Greek Turkey Burgers with Spinach, Feta & Tzatziki2 cups mixed greens1 serving Classic Dijon Vinaigrette
Daily Totals: 1,500 Calories, 65 g protein, 152 g carbohydrates, 39 g fiber, 79 g fat, 1,665 mg sodium
To Make it 1,200 Calories: Omit the pear at breakfast and the walnuts at the A.M. snack.
To Make it 2,000 Calories: Add 1 cup low-fat plain Greek yogurt to A.M. snack and 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to P.M. snack.
Day 6
P.M. Snack (216 calories)
1/3 cup dried walnut halves
Dinner (460 calories)
1 serving Farfelle with Tuna, Lemon, and Fennel2 cups mixed greens1 serving Classic Dijon Vinaigrette
Daily Totals: 1,506 calories, 70 g protein, 145 g carbohydrates, 42 g fiber, 81 g fat, 1,043 mg sodium
To Make it 1,200 Calories: Omit the yogurt at the A.M. snack and change the P.M. snack to 1 medium apple.
To Make it 2,000 Calories: Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 1 large pear to P.M.
Day 7
A.M. Snack (187 calories)
1 cup low-fat plain Greek yogurt1/4 cup blueberries
P.M. Snack (193 calories)
25 dry-roasted unsalted almonds
Dinner (483 calories)
1 serving Whole-Grain Spaghetti with Italian Turkey Sausage, Arugula & Balsamic Tomato Sauce
Daily Totals: 1,511 calories, 77 g protein, 157 g carbohydrates, 41 g fiber, 74 g fat, 1,143 mg sodium
To Make it 1,200 Calories: Omit the yogurt at A.M. snack and change the P.M. snack to 1 medium orange.
To Make it 2,000 Calories: Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 3 Tbsp. chopped walnuts to A.M. snack.
WEEK 2
budget lentils beans Credit: Carolyn A. Hodges, R.D.
Prepare Berry Chia Pudding to have for breakfast on Days 9 & 10.Make Spinach & Strawberry Meal-Prep Salad to have for lunch on Days 9 through 12.
Day 8
Breakfast (325 calories)
1 cup low-fat plain Greek yogurt1/4 cup raspberries3 Tbsp. chopped walnuts
A.M. Snack (224 calories)
1/2 cup blackberries25 dry-roasted unsalted almonds
Lunch (410 calories)
1 serving Veggie Sandwich1 medium apple
Dinner (395 calories)
1 serving Roasted Salmon Caprese1 serving Basic Quinoa
Daily Totals: 1,485 calories, 77 g protein, 161 g carbohydrates, 38 g fiber, 67 g fat, 864 mg sodium
To Make it 1,200 Calories: Omit the almonds at the A.M. snack and switch the P.M. snack to 1 clementine.
To Make it 2,000 Calories: Add 1 whole-wheat English muffin and 2 Tbsp. natural peanut butter to A.M. snack and 1/4 cup dried walnut halves to P.M. snack.
Day 9
Breakfast (343 calories)
1 serving Berry Chia Pudding
A.M. Snack (248 calories)
1/2 cup blueberries1/4 cup dry-roasted unsalted almonds
Lunch (374 calories)
1 serving Spinach & Strawberry Meal-Prep Salad
P.M. Snack (95 calories)
1 medium apple
Dinner (446 calories)
1 serving Spiced Grilled Chicken with Cauliflower “Rice” Tabbouleh
Daily Totals: 1,506 calories, 78 g protein, 109 g carbohydrates, 35 g fiber, 89 g fat, 1,360 mg sodium
To Make it 1,200 Calories: Omit the almonds at the A.M. snack and switch the P.M. snack to 1/4 cup sliced cucumbers.
To Make it 2,000 Calories: Add 1 large pear to breakfast and add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to A.M. snack.
Day 10
A.M. Snack (131 calories)
P.M. Snack (241 calories)
1/4 cup dry-roasted unsalted almonds1 clementine
Dinner (413 calories)
1 serving Lentil Bowls with Fried Eggs & Greens2 cups mixed greens1 serving Classic Dijon Vinaigrette
Daily Totals: 1,503 calories, 64 g protein, 132 g carbohydrates, 43 g fiber, 85 g fat, 1,514 mg sodium
To Make it 1,200 Calories: Change the A.M. snack to 1/4 cup sliced cucumbers and omit the almonds at the P.M. snack.
To Make it 2,000 Calories: Add 30 dry-roasted unsalted almonds to A.M. snack and add 1 medium apple with 1 1/2 Tbsp. natural peanut butter to lunch.
Day 11
P.M. Snack (268 calories)
1 cup blackberries1/4 cup dry-roasted unsalted almonds
Dinner (385 calories)
1 serving Cherry Tomato & Garlic Pasta
Daily Totals: 1,484 calories, 78 g protein, 135 g carbohydrates, 33 g fiber, 77 g fat, 1,231 mg sodium
To Make it 1,200 Calories: Change the A.M. snack to 1 medium orange and omit the almonds a the P.M. snack.
To Make it 2,000 Calories: Add 1/3 cup dried walnut halves to A.M. snack, increase to 1/3 cup almonds at the P.M. snack and add 1 serving Guacamole Chopped Salad to dinner.
Day 12
A.M. Snack (252 calories)
3/4 cup blackberries1/4 cup dry-roasted unsalted almonds
Dinner (464 calories)
1 serving Kale & Avocado Salad with Blueberries & Edamame1-oz. slice whole-wheat baguette
Meal-Prep Tip: Prepare Berry Chia Pudding to have for breakfast on days 13 & 14
Daily Totals: 1,511 calories, 75 g protein, 115 g carbohydrates, 31 g fiber, 91 g fat, 1,499 mg sodium
To Make it 1,200 Calories: Omit the almonds at the A.M. snack and reduce the blackberries to 1/4 cup plus change the P.M. snack to 1/4 cup blueberries.
To Make it 2,000 Calories: Add 1 cup low-fat plain Greek yogurt to A.M. snack and add 3 Tbsp. natural peanut butter to P.M. snack.
Day 13
A.M. Snack (193 calories)
1 cup low-fat plain Greek yogurt1/3 cup blueberries
Lunch (315 calories)
1 serving Veggie Sandwich
Dinner (448 calories)
1 serving Black Beans & Corn with Poached Eggs1-oz. slice whole wheat baguette2 cups mixed greens1 serving Classic Dijon Vinaigrette
Daily Totals: 1,516 calories, 71 g protein, 150 g carbohydrates, 41 g fiber, 75 g fat, 1,444 mg sodium
To Make it 1,200 Calories: Omit the the yogurt at the A.M. snack and change the P.M. snack to 1 medium orange.
To Make it 2,000 Calories: Add 1/3 cup dry-roasted unsalted almonds to A.M. snack, add 1 medium orange to lunch and add 1 large pear to P.M. snack.
Day 14
1/3 cup dried walnuts
Dinner (429 calories)
1 serving Charred Shrimp & Pesto Buddha Bowls
Daily Totals: 1,497 calories, 69 g protein, 138 g carbohydrate, 38 g fiber, 74 g fat, 1,145 mg sodium
WEEK 3
budget frozen produce Credit: Carolyn A. Hodges, R.D.
Prepare Vegan Superfood Buddha Bowls to have for lunch on Days 16 through 19.
Day 15
A.M. Snack (95 calories)
1 serving Green Salad with Pita Bread & Hummus
P.M. Snack (158 calories)
1/2 cup blueberries15 dry-roasted unsalted almonds
Daily Totals: 1,494 calories, 69 g protein, 159 g carbohydrates, 31 g fiber, 72 g fat, 1,595 mg sodium
To Make it 1,200 Calories: Omit the pear at breakfast, change the A.M. snack to 1 medium orange and omit the almonds at the P.M. snack.
To Make it 2,000 Calories: Add 3 tablespoons natural peanut butter to A.M. snack, 1 clementine to lunch and increase the almonds to 1/3 cup at P.M. snack.
Day 16
1 serving Really Green Smoothie
Lunch (381 calories)
1 serving Vegan Superfood Buddha Bowls
10 dried walnut halves
Dinner (494 calories)
1 serving Grilled Greek Chicken & Vegetable Salad1-oz. slice whole wheat baguette
Daily Totals: 1,479 calories, 74 g protein, 173 g carbohydrates, 39 g fiber, 62 g fat, 1,193 mg sodium
To Make it 1,200 Calories: Change the A.M. snack to 1 medium orange, change the P.M. snack to 1 clementine and omit the baguette at dinner.
To Make it 2,000 Calories: Add 1/3 cup dry-roasted unsalted almonds to A.M. snack, add 1 medium orange to lunch and increase to 1/3 cup walnuts plus add 1 medium apple to P.M. snack.
Day 17
Dinner (471 calories)
1 serving Classic Niçoise Salad
Daily Totals: 1,499 calories, 59 g protein, 146 g carbohydrates, 37 g fiber, 83 g fat, 1,103 mg sodium
To Make it 1,200 Calories: Omit the pear at breakfast and change the P.M. snack to 1 clementine.
To Make it 2,000 Calories: Add 3 Tbsp. natural peanut butter to A.M. snack and increase the almonds to 1/3 cup plus add 1 large pear to the P.M. snack.
Day 18
1serving Vegan Superfood Buddha Bowls
Dinner (458 calories)
1 serving Mexican Quinoa Salad
Daily Totals: 1,498 calories, 70 g protein, 178 g carbohydrates, 40 g fiber, 65 g fat, 1,144 mg sodium
To Make it 1,200 Calories: Omit the yogurt at the A.M. snack and change the P.M. snack to 1/4 cup sliced cucumbers.
To Make it 2,000 Calories: Add 1/3 cup dry-roasted unsalted almonds to A.M. snack and add 1/3 cup dried walnut halves to P.M. snack.
Day 19
Breakfast (293 calories)
1 serving Apple & Peanut Butter Toast
P.M. Snack (174 calories)
1/3 cup hummus1 medium bell pepper, sliced
Daily Totals: 1,515 calories, 60 g protein, 137 g carbohydrates, 40 g fiber, 86 g fat, 1,273 mg sodium
To Make it 1,200 Calories: Change the A.M. snack to 1 clementine and omit the hummus at the P.M. snack.
To Make it 2,000 Calories: Increase to 2 servings Apple & Peanut Butter Toast at breakfast, add 1 medium apple to A.M. snack, 1 medium orange to lunch and 1 clementine to P.M. snack.
Day 20
P.M. Snack (166 calories)
1 cup low-fat plain Greek yogurt
Dinner (422 calories)
1 serving Sheet-Pan Sesame Chicken & Broccoli with Scallion-Ginger Sauce
Daily Totals: 1,510 calories, 86 g protein, 132 g carbohydrates, 30 g fiber, 79 g fat, 1,753 mg sodium
To Make it 2,000 Calories: Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 1/4 cup blueberries plus 3 Tbsp. chopped walnuts to P.M. snack.
Day 21
P.M. Snack (62 calories)
Dinner (558 calories)
1 serving Sweet Potato-Black Bean Burgers2 cups mixed greens1 serving Classic Dijon Vinaigrette
Daily Totals: 1,523 calories, 57 g protein, 195 g carbohydrates, 38 g fiber, 65 g fat, 1,651 mg sodium
To Make it 1,200 Calories: Change breakfast to 1 serving Green Smoothie, omit the yogurt at the A.M. snack and switch the P.M. snack to 1 clementine.
To Make it 2,000 Calories: Add 1/4 cup dried walnut halves to A.M. snack, 1 clementine to lunch and 1/3 cup dry-roasted unsalted almonds to P.M. snack.
WEEK 4
mediterranean budget plan prep Credit: Carolyn A. Hodges, R.D.
Prepare Chicken Caprese Pasta Salad Bowls to have for lunch on Days 23 through 26.
Day 22
Lunch (325 calories)
1 serving Veggie & Hummus Sandwich
1/4 cup dry-roasted unsalted almonds1 medium orange
Dinner (459 calories)
1 serving Herby Mediterranean Fish with Wilted Greens & Mushrooms1 serving Guacamole Chopped Salad
Daily Totals: 1,508 calories, 69 g protein, 138 g carbohydrate, 41 g fiber, 85 g fat, 1,272 mg sodium
To Make it 1,200 Calories: Change the A.M. snack to 1 clementine and omit the almonds at the P.M. snack.
To Make it 2,000 Calories: Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 1/4 cup dried walnut halves to A.M. snack.
Day 23
Lunch (514 calories)
1 serving Chicken Caprese Pasta Salad Bowls
Daily Totals: 1,518 calories, 68 g protein, 149 g carbohydrates, 30 g fiber, 73 g fat, 1,377 mg sodium
To Make it 1,200 Calories: Change breakfast to 1 serving Green Smoothie, change A.M. snack to 1/4 cup sliced cucumbers and change the P.M. snack to 1 clementine.
To Make it 2,000 Calories: Add 20 dry-roasted unsalted almonds to A.M. snack and add 1 whole avocado, sliced, to dinner.
Day 24
A.M. Snack (195 calories)
1 cup raspberries10 dried walnut halves
1 cup blackberries
Daily Totals: 1,475 calories, 82 g protein, 111 g carbohydrates, 31 g fiber, 78 g fat, 1,137 mg sodium
To Make it 1,200 Calories: Change breakfast to 1 serving Green Smoothie, omit the walnuts at the A.M. snack and change the P.M. snack to 1/4 cup sliced cucumbers.
To Make it 2,000 Calories: Increase the walnuts to 1/3 cup at the A.M. snack, add 1 medium apple to lunch and add 1 whole wheat English Muffin with 2 Tbsp. natural peanut butter to breakfast.
Day 25
P.M. Snack (105 calories)
8 dried walnut halves
Dinner (415 calories)
1 serving Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil
Daily Totals: 1,490 calories, 77 g protein, 146 g carbohydrates, 33 g fiber, 72 g fat, 944 mg sodium
To Make it 1,200 Calories: Omit the chopped walnuts at breakfast, change the A.M. snack to 1 clementine and change the P.M. snack to 1 medium orange.
To Make it 2,000 Calories: Increase the chopped walnuts to 1/4 cup at breakfast, add 1 whole wheat English muffin with 2 Tbsp. natural peanut butter to A.M. snack and increase the walnuts to 1/3 cup at P.M. snack.
Day 26
Dinner (462 calories)
1 serving Vegetarian Niçoise Salad1-oz. slice whole wheat baguette
Daily Totals: 1,495 calories, 81 g protein, 157 g carbohydrates, 31 g fiber, 63 g fat, 1,248 mg sodium
To Make it 1,200 Calories: Omit the chopped walnuts at breakfast, change the A.M. snack to 1 clementine and reduce the blackberries to 1/4 cup at the P.M. snack.
To Make it 2,000 Calories: Add 1/3 cup dried walnut halves to A.M. snack and add 1/3 cup dry-roasted unsalted almonds to P.M. snack.
Day 27
A.M. Snack (330 calories)
1 cup low-fat plain Greek yogurt1/2 cup blueberries3 Tbsp. chopped walnuts
Dinner (406 calories)
1 serving Baked Halibut with Brussels Sprouts & Quinoa
Meal-Prep Tip: gather ingredients for the Slow-Cooker Mediterranean Chicken & Chickpea Soup so it’s ready to go tomorrow morning. Be sure to soak the dried chickpeas overnight.
Daily Totals: 1,486 calories, 80 g protein, 149 g carbohydrates, 34 g fiber, 68 g fat, 1,252 mg sodium
To Make it 1,200 Calories: Omit the walnuts and reduce the yogurt to 1/2 cup at the A.M. snack plus change the P.M. snack to 1 medium orange.
To Make it 2,000 Calories: Add 1 serving Green Smoothie to breakfast, add 1 medium orange to lunch and add 1 serving Guacamole Chopped Salad to dinner.
Day 28
A.M. Snack (234 calories)
1 cup low-fat plain Greek yogurt1/2 cup blueberries1 Tbsp. chopped walnuts
1 serving Slow-Cooker Mediterranean Chicken & Chickpea Soup
Meal-Prep Tip: reserve 2 servings Slow-Cooker Mediterranean Chicken & Chickpea Soup to have for lunch on days 29 & 30
Daily Totals: 1,506 calories, 88 g protein, 126 g carbohydrates, 34 g fiber, 74 g fat, 1,452 mg sodium
To Make it 1,200 Calories: Omit the walnuts and reduce the yogurt to 1/2 cup at the A.M. snack plus change the P.M. snack to 1 clementine.
To Make it 2,000 Calories: Add 1 serving Really Green Smoothie to breakfast and add 1 large pear to lunch.
WEEK 5
Day 29
A.M. Snack (172 calories)
2/3 cup blackberries10 dried walnut halves
Lunch (446 calories)
1 serving Slow-Cooker Mediterranean Chicken & Chickpea Soup
Dinner (484 calories)
1 serving Greek Salmon Bowl
Daily Totals: 1,522 calories, 95 g protein, 124 g carbohydrates, 30 g fiber, 76 g fat, 1,420 mg sodium
To Make it 1,200 Calories: Omit the walnuts at breakfast and at the A.M. snack plus change the P.M. snack to 1 medium orange.
To Make it 2,000 Calories: Increase the yogurt to 1 1/4 cup and the walnuts to 1/4 cup at breakfast, increase the walnuts to 1/3 cup at the A.M. snack plus add 3 Tbsp. natural peanut butter to P.M. snack.
Day 30
Dinner (540 calories)
1 serving Spiced Grilled Chicken with Cauliflower “Rice” Tabbouleh1 serving Cucumber & Avocado Salad
Daily Totals: 1,506 calories, 76 g protein, 143 g carbohydrates, 35 g fiber, 72 g fat, 1,790 mg sodium
To Make it 1,200 Calories: Change the A.M. snack to 1 clementine and omit the Cucumber & Avocado Salad at dinner.
To Make it 2,000 Calories: Add 1 serving Green Smoothie to breakfast and add 2 1/2 Tbsp. natural peanut butter to P.M. snack.
budget mediterranean planning Credit: Carolyn A. Hodges, R.D.
budget mediterranean planning
week
week
budget lentils beans Credit: Carolyn A. Hodges, R.D.
budget lentils beans
budget frozen produce Credit: Carolyn A. Hodges, R.D.
budget frozen produce
mediterranean budget plan prep Credit: Carolyn A. Hodges, R.D.
mediterranean budget plan prep
- 1 serving Slow-Cooker Mediterranean Chicken & Chickpea Soup
