🥔 Very cheap staples
- Potatoes
- Rice
- Pasta
- Bulgur
- Oats
- Bread / pita
- Cornmeal
- Couscous
🫘 Cheap protein
- Lentils
- Chickpeas
- Beans
- Peas
- Eggs
- Plain yogurt
- Labneh
- Canned sardines
- Canned tuna when on sale
- Peanut butter
🥕 Affordable vegetables
- Cabbage
- Carrots
- Onions
- Garlic
- Potatoes
- Tomatoes
- Cucumbers
- Eggplant
- Zucchini
- Frozen mixed vegetables
🍎 Budget fruits
Choose what's in season, rather than buying whatever fruit looks attractive:
- Apples
- Bananas
- Oranges
- Mandarins
- Melons
- Watermelon
- Seasonal grapes
- Seasonal figs
🫒 Cheap ways to add flavor
You don't need expensive sauces and specialty ingredients:
- Olive oil
- Lemon
- Garlic
- Zaatar
- Salt + pepper
- Vinegar
- Paprika
- Cumin
- Chili
- Dried herbs
🍲 Extremely economical meals
1. Mujaddara
Lentils + rice/bulgur + onions + olive oil.
2. Potato & egg
Boiled or roasted potatoes + eggs + salad.
3. Chickpea salad
Chickpeas + tomato + cucumber + onion + lemon + olive oil.
4. Lentil soup
Lentils + onion + carrot + garlic + cumin.
5. Pasta aglio e olio
Pasta + garlic + olive oil + chili. Very cheap and surprisingly satisfying.
6. Labneh plate
Labneh + bread + tomato + cucumber + zaatar + olive oil.
7. Bean bowl
Beans + rice/bulgur + onion + tomato + spices.
8. Eggplant & tomato
Eggplant + tomatoes + garlic + olive oil + bread.
9. Potato salad
Potatoes + onion + parsley + lemon + olive oil—or mayonnaise if you want it creamy.
10. Oatmeal
Oats + banana/apple + milk or yogurt + cinnamon.
💰 The biggest money-saving principle
Buy ingredients, not assembled foods.
A bag of lentils can become soup, mujaddara, salad, or a side dish. A sack of potatoes can become roasted potatoes, potato salad, soup, mashed potatoes, or an omelet.
And don't underestimate frozen vegetables, dried legumes, seasonal produce, eggs, potatoes, onions, and grains. Those are some of the best foundations for eating well on a tight budget.
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