One of the Mediterranean diet’s greatest strengths is that it’s not super restrictive, making it adaptable to fit your dietary needs and preferences. Vegan, vegetarian, and gluten-free Mediterranean options are simple to find, since the diet is more of a ~lifestyle~ that emphasizes nutritious, whole foods without completely forbidding anything.
If you’re unfamiliar with the diet, though, that freedom makes grocery shopping pretty open-ended, which could be overwhelming when you’re staring at the produce in the grocery store. Luckily, for anyone who appreciates the structure of a checklist, you can opt to bring this Mediterranean diet shopping list to the store.
What Is the Mediterranean Diet?
Before you start skimming this Mediterranean diet food list, you should familiarize yourself with the fundamentals of the eating style. As the name suggests, it’s based on the eating style of people who live in the Mediterranean region, which includes a lot of fish, legumes, vegetables, and healthy fats such as olive oil. A common way to frame the diet is to think about it as a food pyramid. At the bottom are the foods you should eat the most, including fish, produce, and legumes. Next, in the middle are the foods you should eat moderately: whole grains, lean meat, dairy, wine, and healthy fats. Finally, the very top of the pyramid signifies foods you should eat sparingly: red meat as well as sugary, highly processed foods.
Sounds pretty reasonable, right? Yep, the Mediterranean diet is easy to stick with, and it’s constantly getting recognized by nutrition pros as one of the healthiest ways to eat, period, thanks to its emphasis on plant-based foods and seafood.
If you’re looking for recipe inspiration, consult this meal plan and create your Mediterranean diet food list from there. Otherwise, draw from the master Mediterranean diet shopping list below to prep for your upcoming grocery haul. Keep in mind that by nature the Mediterranean diet isn’t exclusionary, so just because a food is absent from this list doesn’t mean it’s off-limits. Just consider this Mediterranean diet food list a lineup of key players that are central to the eating style.
Mediterranean Diet Shopping List
Meat/Fish
- Anchovies
- Chicken
- Cod
- Lamb
- Lobster
- Mussels
- Salmon
- Sardines
- Shrimp
- Tuna
Grains
- Barley
- Brown rice
- Bulgur
- Couscous
- Farro
- Quinoa
- Whole grain bread
- Whole grain pasta
Legumes/Nuts
- Cannellini beans
- Chickpeas
- Kidney Beans
- Lentils
- Pistachios
- Walnuts
Fruits
- Apples
- Apricots
- Avocado
- Cantaloupe
- Dates
- Figs
- Grapefruit
- Grapes
- Lemons
- Oranges
- Tomatoes
- Watermelon
Vegetables
- Artichoke
- Arugula
- Cabbage
- Cauliflower
- Cucumbers
- Celery
- Eggplant
- Escarole
- Kale
- Mushrooms
- Olives
- Onions
- Peppers
- Romaine lettuce
- Spinach
- Zucchini
Eggs/Dairy
- Eggs
- Feta
- Goat cheese
- Parmesan
- Ricotta cheese
- Yogurt
Condiments/Herbs
- Balsamic vinegar
- Basil
- Dill
- Garlic
- Hummus
- Olive oil
- Oregano
- Parsley
- Pesto
- Red pepper flakes
- Red wine vinegar
- Rosemary
- Tahini
- Thyme
- Tomato sauce
