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.

Image of the Mediterranean Diet shopping list, including vegetables, nuts and seeds, healthy oils and fats, dairy, fruits, beans and legumes, seafood, grains, and herbs and spices.

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.

Where to find best olive oils and other ingredients for Mediterranean cooking

We'd love to help you stock your pantry with the best Mediterranean ingredients! Visit our shop here to browse our spices, olive oils, and more!

Image of the Mediterranean Diet starter kit, including olive oil, spices, and tahini.

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*This article is meant for informational use and is not meant as medical advice. Please consult your physician or healthcare professional for all medical and diet-related advice.

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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. Gani says:

    I want to focus on meditarenea diet, I will be very happy if I can get lost of things to shop, thanks

  2. Brenda Williams says:

    I really, enjoyed the read, a lot of helpful tools and tips. I look forward to trying the recipes.

  3. Karyn S. says:

    Curious about substitutions. I have allergies and intolerances to the most absurd things: bell peppers (I can have the tiniest bit of red or orange, no green at all), beets, raw citrus (fixable by microwaving), cooked tomatoes (GERD, genetics), a few others. How simple is it to just substitute for things that I know I can have? What would not be recommended for a straight swap?

    1. TMD Team says:

      Hi, Karyn. It's usually not too hard, but is always going to depend on the specific recipe. When it comes time to plan and cook something you see here on our site, please reach out to us at for some suggestions for ingredient substitutions.

  4. Katia says:

    Interested in learning to cook mediterranean

    1. TMD Team says:

      You have come to the right place, Katia! If you ever have any questions about the recipes you find here on the site, please don't hesitate to reach out!

  5. Ashley Carbajal says:

    Is there a complete shopping list for the sample week menu?

    1. TMD Team says:

      Hi, Ashley. We don't have a specific shopping list just for the sample week menu, but that's a great idea! We'll have to look into adding that.

  6. Andrew says:

    I am already committed to a healthy lifestyle and spending quality time with friends and family, eating wholesome and delicious food, and being active. The Mediterranean lifestyle suits me perfectly and I cooking is my zen. I look forward to preparing and enjoying all of your wonderful recipes.

    1. TMD Team says:

      That's wonderful, Andrew! Welcome to The Mediterranean Dish!

  7. Janet Maffei says:

    Been trying to lose weight for a long time and need a new way of cooking and eating

    1. TMD Team says:

      Welcome to The Mediterranean Dish, Janet! Hope you find lots of great recipes to help you one this journey!