The Mediterranean Diet shopping list
By Elizabeth Magee, LRD
Just over a week ago, my brother had a heart attack. The one everyone fears. The widow maker, 90% blocked. Thanks to fast-acting paramedics and hospital staff, he lives to tell. Side note: CPR really does save lives.
After 4 days in the hospital, he’s home recovering. Needless to say, he's making a lot of life changes. He texted me last night, saying he’s experimenting with ancient grains and had made farro and lemon shrimp, and followed up to say it was really good! This is not a meal that had been in his rotation before.
So it got me thinking about how I could help if I were asked. Side note #2: no one has asked 😊 but I’m ready!
The Mediterranean Diet! Nothing new. Been around forever and ever. Won’t require special orders, special stores, a special bank account. It’s all things most of us have access to at our grocery store, farmers' market, garden, etc
Here's a simple Mediterranean Diet Shopping List organized by category:
Vegetables
- Spinach/Kale/ Mixed greens
- Tomatoes/Bell Peppers/Cucumbers/Broccoli/Cauliflower
- Zucchini/ Eggplant
- Carrots
- Onions
- Garlic
- Mushrooms
- Avocados
Fruits
- Apples
- Oranges
- Lemons
- Berries (strawberries, blueberries, raspberries)
- Grapes
- Pears
- Peaches
- Bananas
- Pomegranates
- Dried figs or dates
Whole Grains: oatmeal, brown rice, quinoa, barley, whole grain bread/pasta/crackers
Legumes: any beans of your liking – chick peas, lentils, hummus, black beans
🐟 Protein
- Salmon
- Tuna
- Sardines
- Shrimp
- Chicken breast
- Turkey
- Eggs
Nuts & Seeds
- Almonds
- Walnuts
- Pistachios
- Cashews
- Chia seeds
- Flaxseeds
- Pumpkin seeds
Dairy
- Greek yogurt
- Feta cheese
- Parmesan cheese
- Cottage cheese
🫒 Fats
- Extra-virgin olive oil
- Olives
- Tahini
🌿 Herbs, Spices & Flavorings
- Basil
- Oregano
- Parsley
- Cilantro
- Rosemary
- Thyme
- Cinnamon
- Paprika
- Black pepper
- Red pepper flakes
- Balsamic vinegar
- Red wine vinegar
Mediterranean Diet Staples to Always Keep on Hand
- Extra-virgin olive oil
- Canned chickpeas and beans
- Canned tuna or sardines
- Quinoa or brown rice
- Whole-grain bread
This list supports easy Mediterranean meals like Greek salads, salmon with vegetables, hummus wraps, grain bowls, lentil soup, and yogurt with fruit and nuts.
It doesn’t need to be overcomplicated! Pick things you know you like and incorporate new ones. Try adapting one meal a day, or a week if that’s where you’re at. These little changes will add up for you and your health.
Elizabeth Magee is a licensed registered dietitian. Her posts appear monthly on OYT.
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