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Mediterranean diet grocery list
Olive oil, fish, beans, whole grains and lots of vegetables, organized by store section.
This Mediterranean diet grocery list is for anyone who wants to start cooking the way people do around the Mediterranean Sea. The diet is built on olive oil, vegetables, beans, whole grains and fish, with meat and sweets as smaller extras. The list below turns that into a simple weekly cart you can fill at any regular supermarket.
Mediterranean diet grocery list
From chompshopper.com/shopping-lists/mediterranean
What is the Mediterranean diet?
The Mediterranean diet is a flexible, plant-forward way of eating. There's no counting: you just shift most of your cart toward vegetables, beans, grains, olive oil and seafood.
Foods to buy more of
- Vegetables and fruit
- Beans, lentils and chickpeas
- Whole grains like farro, bulgur and whole-wheat pasta
- Fish and seafood
- Extra-virgin olive oil, nuts and seeds
Foods to skip or limit
- Red and processed meat (small amounts only)
- Sugary drinks and sweets
- Refined snacks like chips and crackers
- Butter as an everyday cooking fat (olive oil takes its place)
Why people choose it: It has no strict rules, uses familiar ingredients, and works well for families who don't want separate meals for everyone.
Sample Mediterranean grocery list for one week
This list covers about 7 days for 2 adults. It's groceries only: pick your own meals from what's here.
Produce
- Cherry tomatoes2 pints
- Cucumbers2
- Baby spinach1 bag (5 oz)
- Zucchini2
- Eggplant1
- Bell peppers3
- Red onions2
- Garlic1 head
- Lemons4
- Fresh parsley1 bunch
- Oranges4
- Grapes1 lb
- Hummus10 oz
Meat & Seafood
- Salmon fillets1 lb
- Chicken thighs2 lbs
Dairy & Eggs
- Plain Greek yogurt32 oz
- Feta cheese6 oz
- Eggs1 dozen
Pantry & Spices
- Whole-wheat pasta1 lb
- Farro or bulgur1 lb
- Extra-virgin olive oil1 bottle (if you're low)
- Lentils1 lb
- Unsalted almonds8 oz
Bakery
- Whole-wheat pita1 pack
Frozen
- Frozen shrimp1 lb bag
Canned & Jarred
- Canned chickpeas2 cans
- Canned white beans1 can
- Crushed tomatoes1 can (28 oz)
- Kalamata olives1 jar
Mediterranean pantry staples
Pantry & Spices
- Extra-virgin olive oil: the main cooking fat; buy a large bottle
- Red wine vinegar: for dressings and marinades
- Dried or canned lentils: cook fast, no soaking needed
- Whole-wheat pasta
- Farro or bulgur: chewy grains for bowls and salads
- Brown rice or couscous
- Canned tuna or sardines in olive oil
- Almonds or walnuts: unsalted, for snacking and toppings
- Tahini: sesame paste for sauces and dressings
- Dried oregano, cumin and red pepper flakes
- Za'atar spice blend: international aisle or online
Canned & Jarred
- Canned chickpeas: for salads, roasting and hummus
- Canned white beans: cannellini or great northern
- Canned tomatoes: crushed and diced
- Kalamata olives
- Jarred roasted red peppers
Fresh and everyday foods to buy
Produce
- Tomatoes: cherry tomatoes keep longest
- Cucumbers
- Spinach or mixed greens
- Zucchini and eggplant: for roasting and grilling
- Bell peppers
- Red onions and garlic
- Lemons: used in almost every dressing
- Fresh parsley or basil
- Seasonal fruit: oranges, grapes, apples or berries
- Hummus
Meat & Seafood
- Salmon fillets: fresh or frozen
- Shrimp: frozen bags are cheaper and thaw fast
- Chicken breasts or thighs
Dairy & Eggs
- Plain Greek yogurt: for breakfasts and tzatziki-style sauces
- Feta cheese: a little adds a lot of flavor
- Eggs
Bakery
- Whole-wheat pita: bread aisle or bakery
Shopping tips for the Mediterranean diet
Buy a big bottle of extra-virgin olive oil.
You'll use it for cooking, roasting and dressings, and larger bottles cost less per ounce.
Stock up on canned beans and tomatoes.
They're cheap, last for months and turn into a meal with a few fresh vegetables.
Buy seafood frozen.
Frozen salmon and shrimp are usually cheaper than the fish counter and just as easy to cook.
Shop produce by season.
In-season fruit and vegetables cost less. Swap in whatever looks good and is on sale.
Use strong flavors in small amounts.
Feta, olives and fresh herbs go a long way, so small packages are usually enough for a week.
Pick whole grains you'll actually cook.
Start with one or two, like whole-wheat pasta and farro, before trying every grain in the aisle.
Beginner mistakes to avoid
Thinking it means eating out of a restaurant menu.
Pizza and big pasta plates aren't the core of it. Beans, vegetables, fish and olive oil are.
Skipping beans and lentils.
They're a main protein in this style of eating. Put at least two kinds in your cart each week.
Buying "light" olive oil for everything.
"Light" only means lighter flavor. Extra-virgin is the everyday pick for dressings and most cooking.
Letting fresh herbs go to waste.
Buy one bunch at a time, keep it in a glass of water in the fridge, and use it in the first few days.
Make your own Mediterranean grocery list
We'll fill in this week's list for you. Remove anything you already have, add your own recipes, and get one list sorted by store section.
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