Mediterranean Diet Grocery & Pantry List

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A simple, realistic way to stock your kitchen for balanced, nourishing meals

One of the reasons the Mediterranean diet is so approachable — and sustainable — is that it’s built on real food. There are no specialty products you have to buy, no rigid rules, and no “all or nothing” mindset. Instead, it’s about filling your kitchen with ingredients that make it easier to eat well most of the time.

If you’ve ever felt overwhelmed by trying to “eat healthier,” this list is meant to simplify things. Think of it as a foundation — a starting point you can build on over time.

You don’t need everything on this list at once. Start where you are, add what feels doable, and let your kitchen evolve with you.

 
 



Fresh Produce

Vegetables and fruits are the backbone of Mediterranean-style eating. Aim for variety and color — fresh, frozen, or even jarred all count.

Vegetables

  • Leafy greens (spinach, arugula, kale, romaine)

  • Bell peppers (all colors)

  • Zucchini

  • Eggplant

  • Broccoli

  • Cauliflower

  • Brussels sprouts

  • Cucumbers

  • Tomatoes (fresh, cherry, or grape)

  • Red and yellow onions

  • Garlic

  • Carrots

  • Sweet potatoes

  • Mushrooms

  • Asparagus

  • Green beans

Fruits

  • Apples

  • Oranges

  • Lemons

  • Berries (fresh or frozen)

  • Grapes

  • Figs or dates

  • Peaches or nectarines

  • Pomegranates (or arils)

  • Bananas



Proteins (Plant-Forward with Flexible Options)

Protein supports satiety, muscle health, and blood sugar balance — and the Mediterranean diet offers plenty of options.

Seafood

  • Salmon (fresh or frozen)

  • Sardines (canned)

  • Tuna (canned in water or olive oil)

  • Shrimp

  • Cod or white fish

Poultry & Eggs

  • Chicken breast or thighs

  • Ground turkey

  • Eggs

Plant-Based Proteins

  • Chickpeas

  • Lentils

  • White beans (cannellini)

  • Black beans

  • Edamame

  • Tofu or tempeh (optional)



Dairy (Used Mindfully)

Dairy is included in moderation and often adds flavor and satisfaction rather than being the main focus.

  • Greek yogurt (plain)

  • Cottage cheese

  • Feta cheese

  • Goat cheese

  • Mozzarella

  • Parmesan or Parmigiano Reggiano

  • Ricotta



Whole Grains & Starches

Choose grains that are hearty, satisfying, and minimally processed.

  • Quinoa

  • Farro

  • Brown rice

  • Wild rice

  • Orzo or whole wheat pasta

  • Steel-cut or rolled oats

  • Whole grain or sourdough bread

  • Couscous

→ Check out our Amazon Grocery List for easy options to add to your cart



 
 



Healthy Fats & Oils

Healthy fats are a cornerstone of the Mediterranean lifestyle — supporting heart health, satiety, and flavor.

  • Extra virgin olive oil

  • Olives (especially Kalamata)

  • Avocados

  • Nuts: almonds, walnuts, pistachios, cashews

  • Seeds: chia, flax, hemp, sunflower, pumpkin

  • Nut butters (almond, walnut)



Pantry Staples

These items make it easy to throw together meals without overthinking.

  • Canned tomatoes

  • Tomato paste

  • Coconut aminos or tamari

  • Balsamic vinegar

  • Red wine vinegar

  • Apple cider vinegar

  • Dijon mustard

  • Hummus

  • Tahini

  • Honey or maple syrup

  • Bone broth or vegetable broth



Herbs & Spices (Essential for Flavor)

Mediterranean cooking shines because of simple, bold seasoning — not heavy sauces.

Dried Spices

  • Oregano

  • Basil

  • Thyme

  • Rosemary

  • Cumin

  • Paprika

  • Smoked paprika

  • Cinnamon

  • Turmeric

  • Garlic powder

  • Onion powder

  • Red pepper flakes

  • Black pepper

  • Sea salt

Fresh Herbs (when available)

  • Basil

  • Parsley

  • Dill

  • Cilantro

  • Mint



Gentle Tips for Getting Started

You don’t need to overhaul your kitchen overnight. In fact, that often leads to burnout.

  • You don’t need everything at once. This list is a guide, not a checklist.

  • Take inventory first. Look through your fridge, freezer, and pantry so you don’t double up.

  • Start with a few staples. Olive oil, a protein you enjoy, a grain, and a few veggies can go a long way.

  • Try one Mediterranean-style meal per day. There’s no rule that says it has to be all or nothing. Start small and work your way up if need be.

  • Build over time. Keep a running wish list and add items gradually as you shop.

The Mediterranean diet isn’t about perfection — it’s about progress, pleasure, and nourishment. Let your grocery list support that, not stress you out.

→ To help you out, we started an amazon list with Mediterranean Diet Staples to make it easy!


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