Mediterranean Diet Shopping List

If you’re thinking of starting the Mediterranean Diet then you’ll need to stock up on a few items for the kitchen pantry and fridge. Below is a handy printable Mediterranean Diet shopping list to help you plan your weekly meals.

Download and Print the Mediterranean Diet Shopping List

The history of the Mediterranean diet is rooted in the culinary traditions of the countries surrounding the Mediterranean Sea, reflecting a lifestyle that has endured for centuries.

Originating in the 1960s, the term “Mediterranean diet” gained prominence when researchers observed very low rates of cardiovascular diseases in the region.

The shopping list is designed as a simple tool to guide you in the right direction. It is not an exhaustive list.

For example, it doesn’t include every single fruit, vegetable, spice or herb available to buy, or the list would go on and on.

You can customise the list to suit your culture or heritage as long as you stick to the basic principles of the diet, which are:

Enjoy plenty of the core foods – wholegrains, vegetables, fruit, beans, spices, herbs, nuts and healthy fats such as olive oil
Have at least 2 portions of fish per week and try to include oily fish (e.g. salmon, sardines, mackerel)
Include dairy, eggs and poultry in moderation
Include red meat but have it less often than poultry
Try to avoid sugary foods and processed foods as much as possible

Here’s the Oldways pyramid showing you what to eat more of and what to eat less often…