The Ultimate Mediterranean Diet Shopping List

Say hello to fresh and vibrant ingredients as you embark on your journey into the world of the Mediterranean Diet! This comprehensive guide includes a printable PDF that offers a selection of nourishing, wholesome options, all conveniently listed here. This is the only shopping list you need to start eating the Mediterranean Diet!

Jump to:

• Mediterranean Diet Shopping List
• How To Eat Mediterranean?
• Vegetables
• Fruits
• Proteins
• Dairy and Eggs
• Oils and Fats
• Grains and Pulses
• Pantry Staples
• Fresh Herbs
• Nuts and Seeds
• Specialty Items

Mediterranean Diet Shopping List

I often get asked about how to start eating Mediterranean because year after year, the Mediterranean Diet has been ranked #1 as the best diet for overall longevity.

If you are new to the Mediterranean Diet and are looking for an easy way to start eating Mediterranean, this printable Mediterranean shopping list is the perfect way to start!

How To Eat Mediterranean?

Eating the Mediterranean diet is all about incorporating fresh, wholesome ingredients. Such as fresh vegetables, lean proteins such as fish and chicken and seasonings that are full of bold and vibrant spices.

The Mediterranean Diet encompasses a rich array of flavors and traditions that spans the diverse regions bordering the Mediterranean Sea. Mediterranean cuisine expands far past the more well known Italian and Greek cuisines, but also includes Turkey, Lebanon, Morocco and Spain, just to name a few.

Below is a complete list of ingredients to add to your Mediterranean shopping list, with ingredients broken down by each category.

Vegetables

• Arugula
• Beets (with beet greens): Save the beet greens and saute as you would spinach.
• Bell Peppers
• Broccoli , broccolini , broccoli rabe
• Cauliflower
• Chard (Rainbow and Swiss Chard): Save the beautiful chard stems and chop them up and saute them in this orechiette pasta recipe.
• Cucumber (Persian): If you can't find Persian cucumbes, look for English cucumbers.
• Eggplant
• Fennel
• Garlic
• Green Beans
• Lacinato kale
• Onions, shallots
• Potatoes (Yukon and Sweet)
• Spinach
• Summer squash
• Winter Squash (Acorn, butternut, kabocha)
• Zucchini

Fruits

• Berries (Blueberries, strawberries, raspberries)
• Citrus (lemons, orange,)
• Figs
• Tomatoes (cherry, heirloom, roma)
• Stone fruit (nectarines, peaches, plums)
• Melons (cantaloupe, honeydew, watermelon)
• Pomegranate

Proteins

• Branzino (also called sea bass)
• Chicken (thighs, breast, and/or boneless/skinless)
• Clams
• Lamb (cubed, ground)
• Mussels
• Wild Salmon
• Shrimp

Dairy and Eggs

• Eggs (Free range or local, if possible)
• Feta cheese, in brine
• Halloumi cheese
• Labneh
• Mozzarella
• Parmigiano Reggiano: Save the rinds and add them to tomato sauces and pasta fagioli soup).
• Sheep’s milk cheese (Manchego, pecorino)
• Low fat yogurt (Greek and regular)

Oils and Fats

• Avocado oil
• Extra Virgin Olive Oil
• Ghee
• Grape seed oil

Grains and Pulses

• Beans (Garbanzo, white beans, gigande beans)
• Basmati Rice
• Couscous
• Farro
• Jasmine Rice
• Orzo
• Pasta (linguini, bucatini, penne rigate or your favorite shape)
• Pearl couscous
• Quinoa
• Lentils (Red, green and black)

Pantry Staples

• Canned tomatoes (diced, puréed, whole)
• Capers
• Low sodium stock (chicken, vegetable)
• Olives (castalveltrano, kalamata)
• Tahini: Fantastic for tahini dip and as a salad dressing.
• Tomato Paste
• Vinegar (apple cider, balsamic, red wine)

Fresh Herbs

• Cilantro
• Dill
• Mint
• Green Onions
• Oregano
• Parsley
• Rosemary
• Thyme

Nuts and Seeds

*Tip: Store the nuts and seeds in the freezer to last longer!

• Almonds (whole, sliced, slivered)
• Hazelnuts
• Pine Nuts
• Pistachios
• Sesame seeds
• Walnuts

Specialty Items

• Aged balsamic
• Harissa
• Orange blossom water
• Persian dried limes
• Pomegranate molasses
• Preserved lemons
• Rose water
• Saffron

More Mediterranean Diet Resources

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Comments

1. Blake says April 30, 2024 at 3:45 pm

We have followed Chef Samantha for a while and have compiled most of these Mediterranean necessities But now we have a printable shopping list. Thank you Chef Samantha.

This is Wonderful. We are going shopping today and will make sure our Pantry is Mediterranean. I already ordered some spices like Saffron, Dried limes and rose water. Pretty sure everything else is at the Mediterranean store and Ralphs.

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Hi, I'm Samantha! I started this blog for my love of world cuisine and cultural flavors! You’ll find everything here from Jewish recipes, Middle Eastern, Italian and more!