The Mediterranean Diet Grocery List

It’s not very often that we come across a diet shopping list that includes cheese and wine! And that is why we were particularly excited upon reading Maria Loi’s Mediterranean diet article. The Mediterranean diet is more a lifestyle than a diet specifically, and celebrates the joy in eating healthy whole foods, including lots of fresh vegetables, fruit, nuts and grains.

This is all about the importance of moderation and not depriving oneself of any of life’s indulgences. As Loi said “ Enjoy a cup of coffee with breakfast and a glass of wine with dinner, and please, eat dessert!” This definitely sounds like a diet we can get live with. Peruse the shopping list below.

The Mediterranean Diet Shopping List

High-quality extra-virgin olive oil (the investment is worth it!)

Greek yogurt, preferably plain with 2% or full fat

Any fresh and frozen vegetables (broccoli, spinach, kale, cauliflower, tomatoes, eggplant, carrots, lettuce, sweet potatoes, etc.)

Canned and/or dried beans (chickpeas, lentils, white beans, black beans, kidney beans, etc.)

Any fresh whole fruit (apples, pears, strawberries, raspberries, bananas, grapes, oranges, grapefruit, peaches, plums, etc.)

Dried herbs and spices (oregano, thyme, basil, cumin, rosemary, cayenne, ginger, cinnamon, nutmeg, sea salt, etc.)

Fresh or frozen seafood (salmon, sardines, cod, striped bass, trout, tuna (fresh or canned), shrimp, scallops, etc.)

Lemons (to flavor plain water and for preparing salads and seafood)

High-quality balsamic vinegar (for salads and cooking)

Onions, shallots, or leeks (imperative for cooking anything!)

Whole grains for cooking (oatmeal, wheat berries, barley, quinoa, farro, brown rice, etc.)

Whole-grain pasta

Whole-grain bread (100 percent whole wheat, whole oat, whole rye, whole pumpernickel)

Roasted or raw nuts (almonds, cashews, peanuts, walnuts, pecans)

100 percent nut butters, without added sugar

Whole-grain flour (whole wheat, spelt, cornmeal, oat, etc.)

Eggs, preferably organic and free-range (the more orange the yolk, the better!)

Chicken, preferably organic

Coffee, preferably caffeinated

Black or herbal tea

Wine (red or white)


Organic milk (for coffee, tea, and yogurt making)

Feta and ricotta cheeses (for cooking)

For Maria Loi’s full article on the Mediterranean Diet, click here. Also see Laura Miller’s Guide to the Raw Diet