This Mediterranean Diet Shopping List Will Have You Excited for Your Next Grocery Run

New to the Mediterranean diet? Use this Mediterranean diet food list on your next grocery haul.

vegetables at a grocery store
Photo: Cindy Rodriguez/Eye Em/Getty Images

One of the Mediterranean diet's greatest strengths is that it's not super restrictive. While some diets call for sticking to a list of food that's depressingly short, the Mediterranean diet is more of a ~lifestyle~ that emphasizes nutritious, whole foods without completely forbidding anything. If you're unfamiliar with the diet, though, that freedom makes grocery shopping pretty open-ended, which could be overwhelming when you're staring at the produce in the grocery store.

Luckily, for anyone who appreciates the structure of a checklist, you can opt to bring this Mediterranean diet shopping list to the store. (

Mediterranean Diet Basics

Before you start skimming this Mediterranean diet food list, you should familiarize yourself with the fundamentals of the eating style. As the name suggests, it's based on the eating style of people who live in the Mediterranean region, which includes a lot of fish, legumes, vegetables, and healthy fats like olive oil. A common way to frame the diet is thinking about it as a food pyramid. At the bottom are the foods you should eat the most of: fish, produce, and legumes. Next, in the middle are the foods you should eat moderately: whole grains, lean meat, dairy, wine, and healthy fats. Finally, the very top of the pyramid signifies foods you should eat sparingly: red meat as well as sugary, highly processed foods.

Sounds pretty reasonable right? Yep, not only is the Mediterranean diet easy to stick with, it's constantly getting recognized by nutrition pros as one of the healthiest ways to eat, period, thanks to its emphasis on plant-based foods and seafood.

Now that you're refreshed on the basics of the eating style, putting together a Mediterranean diet shopping list will be a piece of cake. If you're looking for recipe inspiration, consult this meal plan and create your Mediterranean diet food list from there. Otherwise, draw from the master Mediterranean diet shopping list below to prep for your upcoming grocery haul. Keep in mind that by nature the Mediterranean diet isn't exclusionary, so just because a food is absent from this list doesn't mean it's off-limits. Just consider this Mediterranean diet food list a lineup of key players that are central to the eating style. (

Mediterranean Diet Shopping List


  • Anchovies
  • Chicken
  • Cod
  • Lamb
  • Lobster
  • Mussels
  • Salmon
  • Sardines
  • Shrimp
  • Tuna


  • Barley
  • Brown rice
  • Bulgur
  • Couscous
  • Farro
  • Quinoa
  • Whole grain bread
  • Whole grain pasta


  • Cannellini beans
  • Chickpeas
  • Kidney Beans
  • Lentils
  • Pistachios
  • Walnuts


  • Apples
  • Apricots
  • Avocado
  • Cantaloupe
  • Dates
  • Grapefruit
  • Grapes
  • Lemons
  • Oranges
  • Watermelon


  • Artichoke
  • Arugula
  • Cabbage
  • Cauliflower
  • Cucumbers
  • Celery
  • Eggplant
  • Escarole
  • Figs
  • Kale
  • Mushrooms
  • Olives
  • Onions
  • Peppers
  • Romaine lettuce
  • Spinach
  • Tomatoes
  • Zucchini


  • Eggs
  • Feta cheese
  • Goat cheese
  • Parmesan cheese
  • Ricotta cheese
  • Yogurt


  • Balsamic vinegar
  • Basil
  • Dill
  • Garlic
  • Hummus
  • Olive oil
  • Oregano
  • Parsley
  • Pesto
  • Red pepper flakes
  • Red wine vinegar
  • Rosemary
  • Tahini
  • Thyme
  • Tomato sauce
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