Eating the Mediterranean way has never been easier! First, we have a bank of easy, bold Mediterranean diet recipes here. This handy, free Mediterranean diet shopping list. Plus, the best EVOO and all-natural spices for Mediterranean cooking here.

Download Or Print Mediterranean Diet Shopping List

A shopping list for the Mediterranean diet



Download Or Print Mediterranean Diet Shopping List

The Mediterranean diet (lifestyle) has been around for many years, and it is still considered one of the top most effective diets in the world today.

What is the Mediterranean diet? Very simply put the Mediterranean diet is a way of eating based on the traditional foods and eating patterns of the people and countries surrounding the Mediterranean Sea.

What makes the Mediterranean diet effective for obtaining and maintaining health—and even for weight loss—is that it is a whole-foods diet that is more plant heavy, but is also high on good fats, fresh herbs, and great flavor!

If you’ve been eating the Mediterranean way for a time, you already know that there are no hard “Nos” in the Mediterranean diet. That doesn’t mean we have no guidelines. The Mediterranean diet pyramid reflects the general pattern in which we should be eating our meals over days or weeks--a longer-term path to better health.

The Mediterranean Food Pyramid. Photo credit: Oldways
Photo courtesy Oldways

The Mediterranean Diet Shopping List

Earlier, I wrote 7 ways to follow the Mediterranean diet. And we all know it starts with stocking your pantry with Mediterranean staples.

To make things easy, I’ve put together a handy Mediterranean Diet shopping list.

My advice: Click here to print this free Mediterranean diet shopping list. Keep it handy, maybe on your pantry door or fridge, so you can keep track as you run out of items. And use it when you make your weekly meal plans.

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*The Mediterranean Dish is a personal blog and recipes website dedicated to modern Mediterranean cooking.  Readers assume full responsibility for consulting a qualified health professional regarding health conditions or concerns before starting a health program, new way of eating, or diet.

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I'm Suzy; born and bred right on the shores of the Mediterranean. I'm all about easy, healthy recipes with big Mediterranean flavors. Three values guide my cooking: eat with the seasons; use whole foods; and above all, share! So happy you're here...
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  1. I’m looking at this diet to help my partner who has angina but he is vegetarian, can I use quorn as a meat substitute?
    Many thanks in advance!

  2. Dear Suzy,
    I live in Munic/Germany and I love your recipes. I like to cook "the Spanish Rice and Beans, but here in Germany I can't buy "Fire roasted tomatoes". I fone around since days but no luck. What else can I take instead? Thanks so much for your super great recipes. I love them so does my whole family.
    Please help!
    Best regards from Munic.

    Gabrielle Hackenberg

    1. Hi, Gabrielle! You can simply use a can of regular diced tomatoes here in a pinch. If you'd like to mimic the flavor of the fire roasted tomatoes a bit, you can add an extra pinch of smoked paprika and sugar. Enjoy!

      1. Thank#s so much. Now I tried to make these oven roastd tomatoes. My family is crazy about it. But the skin of these tomatoes was a little too hard - wrong tomatoes or my mistake? Best Regards from Germany

  3. I'm so excited to begin preparing dishes and eating the Mediterranean Way! You make it look and sound so easy and delicious. Now to stock my pantry!

    1. Thanks, Katie! That is our goal! Welcome to The Mediterranean Dish... we're so glad to have you here!

  4. Hi. I was recently diagnosed with A-fib and CHF. Everything I've read says mediterranean diet is the way to go. I see there are alot of meals and snacks that uses eggs. I have an intolerance to eggs, especially the whites, plus I don't like eggs, period. What substitution could I use instead of eggs?

    1. Hi, Kathy. That would totally depend on the recipe. In my research, I've seen people recommend applesauce, ground flax seed + water, and aquafaba (the liquid that’s found in canned chickpeas or bean). There are probably more ideas out there. If you ever need help with an egg substitution in one of our specific recipes, don't hesitate to email us at

  5. I have been diagnosed with high cholesterol and need to lose weight in order to feel better and live longer. I also have to have total knee replacement surgery this year and have to lose a minimum of 20lbs. before I can have the surgery. My doctor recommended that I begin a Mediterranean diet a while back and I never did. I figured that this would be a good place to start. I am looking forward to getting my energy back and forming positive eating habits for myself and my family in the weeks and months ahead.

  6. Hi! I have been recommended to do the Mediterranean diet by my doctor and upon research found your page where I have learned a lot about the diet. I did notice cauliflower is not listed on many Mediterranean food list. Could cauliflower be eating on a Mediterranean diet? And if so, could it be eating on a regular basis or in moderation?

    1. Hello! Welcome to The Mediterranean Dish! Veggies are an important part of the Mediterranean way of eating, and that includes cauliflower :). It can definitely be eaten on a regular basis. Here is another great article you can check out for more info.

  7. I need to learn a better and cleaner way of eating (turning 68 on 1/24), and have heard about the many benefits of this diet. I would like to incorporate a diet into my life that I can stick with.

    1. You have come to the right place :). Welcome to The Mediterranean Dish, Denise. We are honored to be part of your health journey!

    1. Hi, Sue. Thanks for the feedback. This list is not exhaustive... there are certainly great veggies like potatoes and sweet potatoes you can include if would like.