Mediterranean Diet Essentials
Mediterranean food has its origins in the sunny countries surrounding the Mediterranean Sea where Europe, Africa and Asia meet. Often considered one of the healthiest diets, Mediterranean cuisine has a strong emphasis on fresh, plant-based foods, healthy fats such as olive oil and white meats such as fish and chicken. Legumes, whole grains, fruits and vegetables are also main components of Mediterranean recipes. The benefits of a Mediterranean diet are no secret—olive oil as the main fat source is one of the reasons why. We’ve compiled this shopping list featuring Mediterranean diet must-haves to save you time and organize your Mediterranean meal plan. Whether it’s delicious Italian antipasti or tasty Spanish tapas, Mediterranean fare makes for a well-diversified diet that can do wonders for your health. Armed with our shopping list, you’ll be whipping up Mediterranean meals in no time, from Mediterranean chicken to cucumber-tomato salad, or even a Mediterranean diet breakfast of fresh fruits and exotic delights.
Mediterranean Diet Grocery List
Shopping List for Mediterranean Diet Essentials
Fresh Produce
- Leafy Greens: Spinach, arugula, romaine, kale
- Vegetables: Tomatoes, cucumbers, bell peppers, zucchini, eggplant, onions, garlic, artichokes, carrots, fennel, green beans
- Root Vegetables: Potatoes, sweet potatoes, beets
- Fruits: Oranges, lemons, apples, grapes, berries (strawberries, blueberries), figs, dates, melons, pears, avocados
- Herbs: Basil, oregano, thyme, rosemary, parsley, mint, dill
Whole Grains
- Grains: Brown rice, quinoa, bulgur, farro, barley, couscous, whole wheat
- Bread: Whole grain bread, pita bread, whole wheat wraps
- Pasta: Whole wheat pasta, orzo, couscous
Protein Sources
- Fish and Seafood: Salmon, sardines, mackerel, tuna, cod, shrimp, mussels, clams
- Poultry: Chicken breast, turkey breast
- Legumes: Lentils, chickpeas, black beans, white beans, fava beans
- Eggs: Free-range eggs
Dairy
- Cheese: Feta cheese, goat cheese, mozzarella, Parmesan, ricotta
- Yogurt: Greek yogurt, plain yogurt
Healthy Fats
- Oils: Extra virgin olive oil, avocado oil
- Nuts and Seeds: Almonds, walnuts, pistachios, pine nuts, sunflower seeds, sesame seeds, flaxseeds
- Nut Butters: Almond butter, tahini (sesame seed paste)
Snacks
- Hummus: Traditional, roasted red pepper, or other preferred flavors
- Olives: Kalamata, green, stuffed
- Dried Fruits: Figs, dates, apricots, raisins
- Whole Grain Crackers: Whole wheat, rye, seed-based crackers
Spices and Seasonings
- Spices: Cumin, coriander, paprika, cinnamon, turmeric, sumac
- Seasonings: Sea salt, black pepper, chili flakes
- Vinegars: Red wine vinegar, balsamic vinegar, apple cider vinegar, white wine vinegar
Condiments and Extras
- Condiments: Mustard, capers, sun-dried tomatoes, pickled vegetables
- Honey: For sweetening and marinades
- Broths: Vegetable broth, chicken broth
Beverages
- Tea: Green tea, herbal teas, black tea
- Coffee: Regular or decaf
- Red Wine: In moderation (if desired)
Frozen Foods
- Vegetables: Peas, spinach, artichokes
- Fruits: Berries, cherries
Pantry Staples
- Canned Goods: Tomatoes, tomato paste, chickpeas, black beans, white beans, lentils, olives
- Jarred Goods: Artichoke hearts, roasted red peppers, sun-dried tomatoes
- Whole Grains: Oats, polenta
This list provides a variety of options to enjoy the diverse and flavorful meals typical of the Mediterranean diet. Adjust as needed based on your preferences and dietary needs!
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