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:
- Tomatoes
- Cucumbers
- Bell peppers (red, green, or yellow)
- Onions (red or white)
- Garlic
- Spinach or kale
- Zucchini
- Eggplant
- Broccoli
- Cauliflower
- Carrots
- Artichokes
- Avocado
- Lemons
- Oranges
- Strawberries
- Berries (blueberries, raspberries)
- Grapes
Proteins:
- Extra lean cuts of poultry (chicken or turkey breast)
- Fatty fish (salmon, mackerel, sardines)
- Legumes (chickpeas, lentils, black beans)
- Tofu or tempeh (for plant-based options)
- Eggs
Grains and Starches:
- Whole-grain bread or pita
- Whole-grain pasta
- Brown rice
- Quinoa
- Bulgur
- Whole-grain couscous
Dairy and Dairy Alternatives:
- Greek yogurt (plain, low-fat, or non-fat)
- Feta cheese
- Olive oil (extra virgin)
- Almonds or walnuts
- Hummus
Herbs, Spices, and Condiments:
- Fresh basil
- Fresh oregano
- Fresh parsley
- Dried thyme
- Ground cumin
- Ground coriander
- Paprika
- Red pepper flakes
- Balsamic vinegar
- Red wine vinegar
- Dijon mustard
Pantry Staples:
- Canned diced tomatoes
- Tomato paste
- Kalamata olives
- Green olives
- Capers
- Honey (for drizzling on yogurt and fruits)
- Low-sodium vegetable or chicken broth
- Whole-grain cereal
- Oats
- Nut butter (almond or peanut)
- Herbs de Provence (for seasoning)
- Pureed garlic (if you prefer pre-made)
Beverages:
- Red wine (in moderation, if desired)
- Green tea
- Sparkling water or mineral water
Miscellaneous:
- Mason jars (for making homemade salad dressings)
- Reusable shopping bags
- 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.
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All information presented and written within westchasefitness.com 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.