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Mediterranean diet grocery list (printable, by store aisle)
Everything you need to eat the Mediterranean way, sorted the way you walk the store: produce first, then seafood, dairy, grains, beans, nuts and the pantry. Use it as a master list, then pick what your meal plan needs each week.
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Download the free plan See the full 28-day planHow to use this list
You do not need everything on this list at once. Treat it as a master list. Each week, choose your meals first, then tick off only the items those meals use. The pantry staples near the end last for weeks, so once you have them, most weekly trips are just fresh produce, fish and dairy.
Print this page or save it to your phone. The aisle order matches most grocery stores, so you can shop top to bottom without doubling back.
The Mediterranean diet grocery list
Produce: vegetables
- Tomatoes and cherry tomatoes
- Cucumbers
- Bell peppers
- Spinach, kale or mixed greens
- Romaine lettuce
- Zucchini
- Eggplant
- Broccoli
- Carrots
- Red and yellow onions
- Garlic
Produce: fruit
- Lemons
- Berries (fresh or frozen)
- Oranges
- Apples
- Grapes
- Bananas
- Fresh figs, when in season
Fresh herbs
- Parsley
- Basil
- Dill
- Mint
Seafood and poultry
- Salmon fillets
- Shrimp
- Canned tuna
- Canned sardines
- Chicken breasts or thighs
Dairy and eggs
- Plain Greek yogurt
- Feta cheese
- Parmesan
- Eggs
- Milk of choice
Grains, bread and pasta
- Rolled oats
- Brown rice
- Quinoa
- Farro or bulgur
- Whole-wheat pasta
- Orzo
- Whole-grain pita or bread
Beans and lentils
- Chickpeas
- Cannellini beans
- Kidney beans
- Brown or green lentils (dry or canned)
Nuts, seeds and dried fruit
- Almonds
- Walnuts
- Pistachios
- Tahini
- Chia seeds
- Dried figs or dates
Oils, vinegars and jars
- Extra-virgin olive oil
- Red wine vinegar
- Balsamic vinegar
- Kalamata olives
- Capers
- Hummus
- Marinara sauce
- Low-sodium vegetable or chicken broth
Spices and dried herbs
- Dried oregano
- Ground cumin
- Smoked paprika
- Cinnamon
- Red pepper flakes
- Black pepper
What to buy less often
The traditional Mediterranean way of eating does not ban any food, but some show up much less often than others. Keep these as occasional buys rather than weekly staples:
- Red meat such as beef, pork and lamb
- Processed meats such as bacon, sausage, salami and deli meats
- Sweets, pastries and sugary drinks
- Refined white bread, crackers and snack foods
- Butter, used in place of olive oil for most cooking
A starter basket for two
Not sure where to begin? This basket covers a simple first week of breakfasts, packed lunches and dinners for two people. Adjust the amounts to your appetite and what you already have at home.
| Category | Buy this week |
|---|---|
| Produce | 2 lemons, 1 bag spinach, 4 tomatoes, 2 cucumbers, 2 bell peppers, 1 onion, 1 head garlic, berries, bananas |
| Protein | 2 salmon fillets, 1 lb chicken thighs, 2 cans tuna, 1 dozen eggs |
| Dairy | 1 large tub plain Greek yogurt, feta |
| Grains | Rolled oats, brown rice, whole-wheat pasta, whole-grain pita |
| Beans | 2 cans chickpeas, 1 can cannellini beans, 1 bag dry lentils |
| Pantry | Olive oil, red wine vinegar, canned tomatoes, olives, walnuts or almonds, dried oregano |
For a full week of meals that uses this kind of basket, with every recipe and an aisle-sorted list, see the free Mediterranean diet 7-day meal plan.
How to keep your Mediterranean grocery bill down
- Lean on canned and dry staples. Chickpeas, lentils, canned tomatoes, canned tuna and sardines cost little and keep for months.
- Buy frozen. Frozen spinach, broccoli and berries are picked ripe and cost less than fresh, with no waste.
- Shop the season. Build meals around whatever produce is cheapest that week.
- Buy grains and nuts in bulk if your store has bulk bins, and store nuts in the fridge or freezer so they stay fresh.
- Cook once, eat twice. A big pot of lentil soup or a tray of roasted vegetables covers dinner and the next day's lunch.
Pantry staples that last for weeks
Stock these once and you can make a Mediterranean meal on short notice: extra-virgin olive oil, vinegar, canned tomatoes, canned beans, dry lentils, brown rice, oats, whole-wheat pasta, canned fish, olives, nuts, tahini and dried herbs and spices. Add fresh lemons, garlic and onions, which keep for one to several weeks.
Common questions
What foods are on a Mediterranean diet grocery list?
Mostly vegetables, fruit, whole grains, beans and lentils, nuts and seeds, olive oil, fish and seafood, with moderate amounts of poultry, eggs, yogurt and cheese. Red meat, processed meats and sweets are bought less often.
Is the Mediterranean diet expensive?
It does not have to be. Canned beans, canned fish, dry lentils, oats, brown rice and frozen vegetables are some of the cheapest foods in the store, and they make up a large part of the list. Buying produce in season and choosing store-brand olive oil also keeps costs down.
Can I buy frozen and canned foods on the Mediterranean diet?
Yes. Frozen vegetables and berries, canned tomatoes, canned beans and canned fish are all convenient Mediterranean staples. Choose low-sodium or no-salt-added cans when you can, and rinse canned beans before using them.
What should a beginner buy first?
Start with the pantry staples that show up in almost every recipe: extra-virgin olive oil, lemons, garlic, canned chickpeas, canned tomatoes, a whole grain such as brown rice or oats, plain Greek yogurt and a few vegetables you already like. Add new foods one or two at a time.
Next: free Mediterranean diet 7-day meal plan · Week 2 sample meal plan · the full 28-day plan
This grocery list is for general educational purposes only and is not medical or nutritional advice. Talk with your doctor or a registered dietitian before changing your diet, especially if you are pregnant, have a medical condition, food allergies, or take medication. Check ingredient labels for allergens.