Mediterranean Diet Shopping List
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1Mediterranean Diet Shopping List
GRAINS
NUTS AND SEEDS
Choose mostly whole grain choices. These contain the word “whole” as
Both are a source of protein, fiber, and healthy fats.
the first ingredient. Ex: “whole wheat.”
Stick to a handful a day because they are high in calories.
Pasta
Walnuts
Bread
Almonds
Rice
Peanuts
Polenta
Pine nuts
Cereals
Cashews
Oatmeal
Sunflower seeds
Crackers
Flax
Couscous
FRUITS
Bulgar
Fresh fruits are important for weight control and good health. Frozen
Pita
fruit and canned varieties without added sugars are also good choices.
Barley
Apples
SEAFOOD
Bananas
Grapes
Salmon and other oily fish contain healthy Omega-3s.
Oranges
Salmon
Cherries
Shrimp
Blueberries
Cod
Kiwis
Scallops
Strawberries
Clams
Pomegranate
Tilapia
Plums
Tuna
Peaches
Crab
Avocados
HEALTHY OILS/FATS
VEGETABLES
Store oils in a cool, dark place to make them last longer.
Fresh veggies are important for weight control and good health.
Olive (Extra-Virgin)
Frozen and low-sodium canned veggies are also good choices.
Avocado
Tomatoes (fresh, canned, and sauce)
Canola
Broccoli
Grape seed
Spinach
Carrots
HERBS AND SPICES
Red / Green Peppers
Fresh herbs and spices add flavor without adding fat or salt.
Mushrooms
Garlic
Green beans
Basil
Eggplant
Cilantro
Zucchini
Parsley
Squash
Mint
Olives
Cumin
Onions
Coriander
Peas
Oregano
MISCELLANEOUS
BEANS
Include other pantry essentials and home goods, like cleaning supplies,
Beans add fiber and protein to meal. Eat them in place of red meat at
so you don’t forget!
least once a week.
Chickpeas (Garbanzo)
Hummus
White (Cannellini)
Black
Pinto
Lentil
DAIRY/EGGS
Low-fat milk
Yogurt
Cheese
Eggs
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