Mediterranean Grocery List

Creating a Mediterranean diet based grocery list is a great way to stock your kitchen with nutritious and delicious ingredients that are commonly found in Mediterranean cuisine. This eating style is known for its heart-healthy benefits and emphasis on fresh, whole foods. Here’s a starter Mediterranean healthy grocery list:

Fruits and Vegetables:

  1. Tomatoes
  2. Cucumbers
  3. Bell peppers (red, green, or yellow)
  4. Onions (red or white)
  5. Garlic
  6. Spinach or kale
  7. Zucchini
  8. Eggplant
  9. Broccoli
  10. Cauliflower
  11. Carrots
  12. Artichokes
  13. Avocado
  14. Lemons
  15. Oranges
  16. Strawberries
  17. Berries (blueberries, raspberries)
  18. Grapes


  1. Extra lean cuts of poultry (chicken or turkey breast)
  2. Fatty fish (salmon, mackerel, sardines)
  3. Legumes (chickpeas, lentils, black beans)
  4. Tofu or tempeh (for plant-based options)
  5. Eggs

Grains and Starches:

  1. Whole-grain bread or pita
  2. Whole-grain pasta
  3. Brown rice
  4. Quinoa
  5. Bulgur
  6. Whole-grain couscous

Dairy and Dairy Alternatives:

  1. Greek yogurt (plain, low-fat, or non-fat)
  2. Feta cheese
  3. Olive oil (extra virgin)
  4. Almonds or walnuts
  5. Hummus

Herbs, Spices, and Condiments:

  1. Fresh basil
  2. Fresh oregano
  3. Fresh parsley
  4. Dried thyme
  5. Ground cumin
  6. Ground coriander
  7. Paprika
  8. Red pepper flakes
  9. Balsamic vinegar
  10. Red wine vinegar
  11. Dijon mustard

Pantry Staples:

  1. Canned diced tomatoes
  2. Tomato paste
  3. Kalamata olives
  4. Green olives
  5. Capers
  6. Honey (for drizzling on yogurt and fruits)
  7. Low-sodium vegetable or chicken broth
  8. Whole-grain cereal
  9. Oats
  10. Nut butter (almond or peanut)
  11. Herbs de Provence (for seasoning)
  12. Pureed garlic (if you prefer pre-made)


  1. Red wine (in moderation, if desired)
  2. Green tea
  3. Sparkling water or mineral water


  1. Mason jars (for making homemade salad dressings)
  2. Reusable shopping bags
  3. Glass or BPA-free food storage containers

Remember that a Mediterranean diet emphasizes fresh and minimally processed foods, so try to avoid highly processed and sugary items as much as possible. This grocery list will serve as a foundation for creating healthy and delicious Mediterranean-inspired meals at home.


All information presented and written within is intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.