Mediterranean Diet Shopping List

The Mediterranean diet is an evidence-based eating pattern that focuses on whole foods like fruits, vegetables, whole grains, legumes, lean proteins, and healthy fats.

This flexible and delicious approach to eating has been shown to reduce the risk of chronic diseases, improve energy levels, and support a healthy weight.

This sample shopping list is a helpful tool to guide you at the grocery store. It’s designed to help you stock up on balanced, nourishing ingredients that support your health and make everyday meals easier to prepare.

Make It Your Own

Feel free to expand on this list by choosing seasonal produce, exploring new grains or legumes, and picking foods that match your taste and what’s available locally.

“I want to eat healthier, but I don’t know what to buy.”

One of the biggest barriers to healthy eating is decision fatigue at the grocery store.

This Mediterranean Diet shopping list takes out the guesswork and gives you a curated foundation of real, whole foods you can trust.

From leafy greens and lean proteins to fiber-rich grains and flavorful extras like olive oil and feta, this list keeps your cart focused and your meals on track.

Mediterranean Diet Shopping List

1. Vegetables (fresh or frozen)

 2. Fruits (fresh or frozen)

3. Pantry Staples

4. Dairy (Choose minimally processed)

5. Protein Sources

6. Nuts & Seeds

7. Breads & Wraps

Shopping Tips:

Dietitian's Salad Meal Prep Tips for Success

• Use pre-cooked proteins (like rotisserie chicken, canned tuna, hard-boiled eggs, or cooked lentils) to save time.

  
  

• Store greens separately from wet ingredients to prevent wilting.

  
  

• Keep dressings in a small container and toss right before eating.

  
  

• Make 2–3 servings at a time so lunch is already done for the next day.

How to Build a Balanced Mediterranean Diet Meal?

Here’s a quick framework to follow:

1. Protein (¼ of your plate)

   Choose fish (like salmon), chicken, legumes, or eggs to support satiety and muscle maintenance.

2. Fiber-rich veggies (½ of your plate)

   Go for leafy greens, tomatoes, cucumbers, peppers, zucchini — raw or roasted.

3. Healthy fats (a small handful)

   Think olives, nuts, seeds, extra virgin olive oil, or avocado.

4. Complex carbs (optional, depending on hunger)

   Whole grains like farro, quinoa, or barley, or a slice of sourdough bread on the side.

5. Flavor with purpose

   Use herbs, spices, citrus, vinegar, and fermented ingredients to elevate taste without added sugars.

Want More Mediterranean Diet Resources and Recipes?

Stay tuned for more easy and delicious meal ideas. Don’t forget to share your creations with me on Instagram @mayazbites