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. 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. 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.

    1. 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!

    1. 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.

  2. 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.

  3. Great information, my cardiologist stayed and I needed to get on the Mediterranean diet. I eat about 70% Mediterranean

    1. You have come to the right place for tons of great info, Jayne Ann! If you haven't already, definitely sign up for our free weekly emails to stay up to date on all our latest recipes!

  4. I just bought your cookbook which I am excited about trying out recipes from. I have one question regarding your recipes using flour, why do you use All Purpose Flour? For sometime I have used Whole Wheat or White Whole Wheat flours for all my baking. Will it work for me to substitute?

    1. Hi, Sharon. It's really just personal preference. Substituting with whole wheat or white whole wheat flour may work, it would just depend on the recipe.

  5. I m new to this diet. I am very interested in the healthy foods you prepare. I’m looking forward to cooking Mediterranean.

    1. Welcome to The Mediterranean Dish, Patricia! Be sure to click here and signup for our weekly emails to stay of top of all the new recipes we add.

  6. 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!

  7. 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

  8. 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!

  9. 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

  10. 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.

  11. 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.

  12. 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.