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. Love your website and recipes! I think we should stop calling this a diet. The negativity associated with “diet” does a disservice to this philosophy of food/nutrition choice. I don’t know what word could replace “diet” though! I what do you think?

    1. We try to use "way of eating" when we can. Unfortunately, the word "diet" has become so attached. It's hard to rid ourselves of it, although I do agree with you!!

    2. The word 'diet' actually has another meaning: the kinds of food a person habitually eats, so it is perfectly fine to call it a Mediterranean diet.

  2. I literally just came home from my husband's cardiologist appointment, and the cardiologist wants him on the Mediterranean Diet immediately. So, here I am reading your recipes to get ready for the change to our diets! Thank you for posting so many wonderful dishes for us to try!

    1. Thank you, Bonnie! Hope you find some recipes you love here. I also recommend joining our email list and finding us on Facebook and Instagram for even more great info!

  3. Starting this week end by purchasing the foods for the Mediterranean Diet. I have 3 adult daughters and my oldest daughter told me about your web site and recipes. I can't wait to start cooking your recipes. My doctor had told me that she thought the best diet for me would be the Mediterranean Diet and I am looking forward to enjoying your recipes and also losing a few pounds. Thank you. Lettie Alatorre

  4. I was looking at the 5-pack of spices, and although they are not made with ingredients that include gluten, they may be made in a facility that also uses wheat, and cross contamination is possible. Can you clear this up for me?

    1. Hi Chris. That just means while the spices are naturally gluten free on their own, the facility where they are bottled is not certified gluten free, so there is a small chance that the spices could come into contact (directly or indirectly) with gluten particles. If you have any other questions about our products, feel free to contact our shop team:

  5. I been Suggested this diet from my doctor because i just Diagnosed with Cholesterol and type two diabetes , this going to help me with what I can’t have and have at the same time

    1. Best of luck on your journey to better health, Sonya! I hope you find lots of useful information and recipes here!

  6. Thank you for sharing your knowledge on the Mediterranean Diet. I want to improve my current health and I know it starts with what I eat. With your grocery list and recipes, I know I have a shot (Day 1 begins today). So keep it up. It is much appreciated.

  7. I am SO glad I found this blog. Mt husband was recently diagnosed with a mild case of fatty liver disease and his gastro recommended the Mediterranean diet as the best one for him to follow. I've been looking all over the place for recipes and ideas for groceries, and now my search is finally over! I can't thank you enough for this post, the thought of having to wing it based on my previous research was rather daunting.

  8. Hi Suzy,

    I am a registered nurse and work in Cardiac Education. I work with patients who have had heart attacks and heart surgery. I just wanted to let you know I love your recipes and have been recommending them and your website to my patients. It’s a great way for them to see how delicious and healthy the Mediterranean Diet really is, which is what we recommend for them all to follow.


  9. Thanks so much for your shopping list! The only thing missing are the SPICES! Would it be possible to make a list of these too? heather 🙂

  10. Do you have a recipe for Falafal using dried mix. I have a pkt of Hemp Spicy Falafel in dried form. It smells fantastic & I am keen to try it. I presume I would just add water to the mixture. Thanking you Athene Thompson.

  11. Hi Suzy,

    I've notice that most of the Mediterranean recipes are high in carbs? I've grown up on low carbs are best? Could you explain the difference.

    1. Hi Beverly, Thank you for your question. I'm not sure which paricular Mediterranean recipes you are pointing to here, but as you know, not all carbs are created equal. For example, a wholesome ingredient like chickpeas does have carbs.

    2. Hi Beverly,
      What Suzy said is absolutely correct: not all carbs are equal. There are simple carbs (white flour, white sugar, starches, to name a few), and then there are complex carbs (fresh vegetables, whole grains, fresh whole fruits, etc.). The more whole a food is, the more close it is to its natural form, the more complex it is and the more calories you burn breaking it down, releasing its energy more slowly, and giving you even bursts of energy, which in turn reduces the hunger associated with an imbalance of nutrients. With simple carbs, they are so depleted of nutrients that the body screams for more because it is still hungry for nutrition. The excess simple sugars are converted to fat. Rarely does one overeat on complex carbs, so complex carbs don't produce the fat that simple ones do. That's the skinny on the difference between complex and simple carbs. The Mediterranean diet is stellar when it comes to good carbs that most likely will help you reach and maintain your desired healthy body.

  12. What's your opinion on Keri diet and metirerran diet. I have biopolar under medication high blood pressure and some what elevated cholesterol about 25 lbs over weight. I usually stick to a Mediterranean diet . I am 56 not very active but want to join a gym.

    1. Hello, Stuart. I so appreciate your question, but I am not as familiar with Keri diet. It is best to check with your healthcare provider or a professional dietitian who can review your specific needs and advice you appropriately.

  13. Dear Suzy,

    Thank you for this list, but I also wanted to say a special thank you for the great recipes and your hard work in helping people eat healthier ... I really appreciate all you do.

    Happy 2019 to you and your family.

  14. Sounds great but being retired
    Is there affordable meals for my husband and I in our 70 flight cancer doing awesome
    Thank you and God Bless
    Melody Beatd

    1. Melody, I am glad to hear from you! Eating the Mediterranean way can be very affordable. Think of lentils, chickpeas and other plant-based items that we turn into full meals with just the right spices and a drizzle of good olive oil. There are plenty of such budget recipes here on the blog. Please feel free to browse our recipes here:

  15. I was looking for an interesting way to cook some cod filets when I came across your recipe for Greek style cod. Wow! That was so good. The whole family loved it. I’m looking forward to trying more of your recipes. Thanks

    1. Andy, I am so glad to have you here! And happy you tried this recipe. Can't wait to hear which you try next!