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A Mediterranean Diet Food List To Make Grocery Shopping Easier

October 12, 2023

The Mediterranean diet is known for its numerous health benefits and the incredible flavors it offers. If you’re following this way of eating or looking to incorporate more Mediterranean-inspired meals into your routine, having a comprehensive Mediterranean diet food list can make grocery shopping a breeze.

Remember, this is just a starting point for your Mediterranean diet food list. Feel free to customize it based on your preferences, dietary needs, and seasonal availability of ingredients. Happy shopping and enjoy the delicious and nutritious meals that a Mediterranean diet has to offer!

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Fruits and vegetables

berries in a bowl with granola for breakfast


  • Tomatoes: These juicy and vibrant fruits are rich in antioxidants and vitamins.
  • Spinach: Packed with iron and nutrients, spinach is a versatile leafy green that can be used in salads, soups, and stir-fries.
  • Broccoli: Known for its high fiber content and cancer-fighting properties, broccoli is a must-have on your shopping list.
  • Oranges: Bursting with vitamin C, oranges are not only delicious but also great for boosting your immune system.
  • Berries: Whether it’s blueberries, strawberries, or raspberries, these colorful fruits are packed with antioxidants and add a sweet touch to your meals.

Related: 5 Anti-Inflammatory Fruits To Stock Up On

Whole grains

orange chicken in a rice bowl with veggies


  • Whole wheat bread: Opt for whole wheat bread over refined white bread to get more fiber and nutrients.
  • Brown rice: Rich in fiber and essential minerals, brown rice is a healthier alternative to white rice.
  • Quinoa: This versatile grain is a complete protein, making it an excellent choice for vegetarian or vegan Mediterranean meals.
  • Oats: Start your day with a hearty bowl of oats to keep you full and energized throughout the morning.

Related: 7 Healthy Oatmeal Recipes Perfect for Busy Mornings

Legumes and nuts

roasted chickpea snack in a bowl


  • Chickpeas: These legumes are a staple in Mediterranean cuisine, providing a good source of protein and fiber.
  • Lentils: Packed with protein, lentils are not only nutritious but also easy to cook and incorporate into various dishes.
  • Almonds: A great source of healthy fats and vitamin E, almonds make for a satisfying and nutritious snack.
  • Walnuts: Add a handful of walnuts to your meals or enjoy them as a snack for a boost of omega-3 fatty acids.

Related: 10 Incredibly Delicious Ways To Turn a Can of Chickpeas Into Dinner

Healthy fats

avocado toast sprinkling sesame seeds on top


  • Olive oil: The cornerstone of the Mediterranean diet, olive oil is rich in monounsaturated fats and antioxidants.
  • Avocado: Creamy and delicious, avocados are not only a source of healthy fats but also provide essential vitamins and minerals.
  • Olives: Whether you enjoy them on their own or as a topping in salads and dishes, olives add a burst of flavor and healthy fats to your meals.

Lean proteins

salmon fillet with lemon and thyme


  • Fish: Incorporate fatty fish like salmon, tuna, and sardines into your diet for a good dose of omega-3 fatty acids and lean protein.
  • Chicken: Opt for skinless chicken breast as a lean protein option that can be grilled, baked, or added to salads.
  • Turkey: A lean and versatile meat, turkey is a great option for sandwiches, stir-fries, or roasted dishes.
  • Eggs: Enjoy eggs cooked in various ways, such as scrambled, poached, or boiled, for a protein-packed breakfast or meal.

Related: 6 Fatty Fish Recipes To Get More Omega-3’s in Your Diet

Dairy and dairy alternatives

greek salad


  • Greek yogurt: Creamy and rich in protein, Greek yogurt can be enjoyed on its own, as a topping, or in smoothies and dips.
  • Feta cheese: This tangy and crumbly cheese adds a distinctive flavor to Mediterranean dishes and salads.
  • Almond milk: For those who are lactose intolerant or prefer a plant-based option, almond milk is a great dairy alternative that can be used in smoothies, cereal, or baking.

Herbs and spices

cook cutting fresh herbs in an apron


  • Basil: This aromatic herb adds freshness to your meals and is a staple in Mediterranean cooking.
  • Rosemary: Known for its earthy flavor, rosemary pairs well with roasted vegetables, meats, and bread.
  • Garlic: Enhance the flavors of your dishes with garlic, which not only adds a delicious taste but also offers potential health benefits.
  • Cinnamon: Sprinkle cinnamon on your oatmeal, yogurt, or fruit for a warm and comforting flavor.
  • Turmeric: With its vibrant color and potential health benefits, turmeric is a popular spice in Mediterranean cuisine.

Read next: A 7-Day Mediterranean Diet Meal Plan For a Healthier Week

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