Mediterranean Diet, Mediterranean Diet 101, Nutrition, Nutrition Tips

The Complete Mediterranean Diet Food And Shopping List

July 23, 2018

Explore the wonderful Mediterranean Diet. Print this free complete Mediterranean Diet Food List that is based on the authentic Mediterranean Diet. By Mediterranean Diet Expert and Registered Dietitian Nutritionist Elena Paravantes RDN.


Mediterranean Diet Food List #Diet #Mediterranean #foods #shopping

The Mediterranean diet generally is not based on rare or exotic foods, nor is it about complex recipes. Most ingredients are easy to find. The original version, particularly the Greek diet which was the prototype of this now popular eating pattern, is based on simplicity. This is a plant based diet with the key components being vegetables and olive oil. Many of you have requested this Mediterranean Diet food list and here I present you with a free downloadable list (scroll down) with all the foods that can help you follow an authentic Mediterranean diet.

The list is based on a traditional Greek Mediterranean diet mostly which is the prototype of the Mediterranean Diet. Some unique aspects include the consumption of greens (horta), mainly small fish, and of course the importance of herbs not only for cooking, but for drinking. Herbal drinks are consumed very often and there has been ongoing research on the benefits of drinking these beverages.

It is important to note that a Mediterranean diet is also a sustainable diet, that means low on meat and going local and seasonal as much as possible. I am quite surprised when I see so-called Mediterranean recipes and almost all of them are composed of some sort of meat with vegetables on the side. That is not a typical Mediterranean meal, a typical Mediterranean meal is mainly vegetables and in most cases no meat, except for celebratory meals. Low on meat means good for the earth.

Another important aspect is the local and seasonal aspect. Try and consume vegetables, fruit and fish that are produced or grown as close to you as possible.

Below,  I go through all the food groups followed by a downloadable Mediterranean Diet Food List:

This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases, which means that I’ll earn a small commission if you purchase through these links (at no cost to you).


The key here is to be seasonal and as local as possible. No need to buy imported artichokes for example. What is more important is the method they are cooked and how they are consumed: cooked in olive oil and tomato usually, and consumed as a main course. I do recommend having on hand some frozen vegetables such as peas, spinach (for a quick spanakopita) and green beans when you cannot access fresh produce.


Same concept, local and seasonal. It should be noted that Greeks consume more citrus in the winter which are an important source of antioxidants.


Main sources of dairy is cheese and yogurt. I did not include milk in this list, but if you consume it add it to your list. It should be noted that dairy consumed within a Mediterranean diet is not low fat.

Meat and Poultry

Red meat is generally consumed once a week and chicken once a week. Meat is not the main attraction in any meal, unless it is a holiday or celebration. Common meat dishes include beef patties with herbs, chicken cooked in tomato, roasted chicken or roasted lamb.


 Eggs play such an important role in the Greek diet. As the diet had very little meat, eggs were a good form of protein and were consumed as a main meal.  Eggs are generally consumed as an evening meal or even for lunch accompanied with a salad. Usually as an omelette and sometimes fried in olive oil.

Fish and Seafood

The fish is mainly small and fatty. But remember even in Greece in the mountainous areas, fish was not necessarily consumed fresh, but mostly in a cured form. So you can go ahead and use canned sardines and anchovies.

Grains and Bread

The Greek-Mediterranean diet is not a high carbohydrate diet, in fact nutrition analysis show that only 40% of calories come from carbs. They most common carb is bread. Bread accompanies all the vegetable dishes. Once a week there will be a dish with pasta, and rice is often mixed with vegetables such as in spinach rice or leek rice.

Fats and nuts

As noted olive oil is your main source of fat, you use it for cooking, baking and sautéing. Try and find the freshest extra virgin olive oil you can get your hands on. Get some tips here for buying olive oil.


Beans play an important role in the Mediterranean diet. We eat them about twice a week. In Greece we use mostly dry, but canned can work for convenience.

Pantry Items

Items that are not on the other list will go here. One of my most used pantry items are canned tomatoes that I use when making all those vegetable dishes on the winter.

Herbs and Spices

Greek cuisine is mostly a cuisine of herbs, and there a few spices that are used such as cinnamon sticks, all spice and occasionally cumin. Herbs are also used in beverages, and play an important in the health benefits of the diet.


This is another aspect of the diet that is important nutritionally. Try and include various greens in your diet. In Greece we lightly boil them and serve them with olive oil and lemon. Or you can make a pita (hortopita) with them.



A Mediterranean Menu Plan

Now that you have everything you need, check out the Greek-Mediterranean Diet Menu plan that you can see by clicking on the photo below:

Mediterranean Diet Meal Plan #Mediterranean #Diet #Plan #meal #menu


Welcome! You have arrived to the most credible source for the Real Mediterranean Diet. If you are looking for tried and trusted information, you’re at the right place. Learn more about OliveTomato browse all our recipes or check our lifestyle and nutrition tips.

Mediterranean Diet Food and Shopping List


Photos by Elena Paravantes, © 2018 All Rights Reserved

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  • Reply Richard Putz September 16, 2018 at 2:31 pm

    I truly enjoy this website. The shopping list is something I take with me on my trips to Whole foods and Kroger.
    This is the only true Greek Mediterranean lifestyle website. Thank you!

  • Reply How to Start a Mediterranean Diet in 5 Steps September 21, 2018 at 12:34 pm

    […] You can start with one of these and try it out for a week or so and then add the next. Than you can checkout my 5 Day  Mediterranean Diet Menu Plan as well as the Mediterranean Diet Shopping List. […]

    • Reply Pat Haas May 20, 2019 at 12:36 pm

      I really need to start eating this way. Do you send out weekly articles/recipes, or is there a good book for beginners? I am 68 1/2 years old. I have diabetes (on oral medication) moderate exercise but have a huge amount of belly fat and I’m sure visceral fat. I’m female also

  • Reply The Authentic Mediterranean Diet Meal Plan and Menu October 22, 2018 at 7:57 am

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  • Reply Betty December 15, 2018 at 7:50 pm

    Excellent site! Very informative and not overwhelming,

    • Reply Elena Paravantes RDN December 20, 2018 at 9:57 am

      Thank you Betty!

    • Reply Wanda Gibson May 24, 2019 at 1:10 am

      Recently diagnosed with high cholesterol 302 Dr. suggested Mediterranean diet please help feeling I just lost my best friend aka red meat! I have 6 mos to lower cholesterol and absolutely do not want to take the meds to lower! Is oatmeal acceptable on the diet? As I know it aids in lowering cholesterol! Help

      • Reply Elena Paravantes RDN August 8, 2019 at 8:39 am

        Hi Wanda. Thank you for reaching out. There are plenty foods in the Mediterranean Diet that can aid in lowering cholesterol: Beans, peas, okra, eggplant, dried fruit, nuts, barley rusks, olive oil, apples, pears all can lower your cholesterol. Oatmeal while not traditionally part of the Mediterranean diet is perfectly acceptable.

      • Reply Karen DeLamater September 9, 2019 at 7:21 pm


        I have been following some Mediterranean recipes from Pinterest for quite a while, but I’m not losing any weight. I am eating lots of vegetables, fruits, seafood and some poultry. What am I doing wrong?

  • Reply Joanne M Krul January 29, 2019 at 8:44 pm

    Is the Mediterranean diet the same as Keto diet. I’m confused. Need to lose weight20 lbs i’ve gained since quitting smoking. And I have high cholesterol and don ‘t want to go on pill. Help

    • Reply Elena Paravantes RDN January 30, 2019 at 8:36 am

      Hi Joanne, No the Mediterranean diet is not the same as keto. The difference is that the Mediterranean Diet has hundreds of studies supporting it, while the keto diet only has a few studies and it is not clear if it is safe long term. Also the main difference in terms of food is that the Mediterranean diet allows all food groups as opposed to the keto diet that restricts carbohydrates. It is also high in saturated fat (bad fat) and can lead to nutrient deficiencies among other side effects.

  • Reply Robin May 31, 2019 at 4:14 am

    Are avocados not part of the Mediterranean diet?

    • Reply Christiane June 1, 2019 at 9:39 pm

      I wondered about that too.

    • Reply Elena Paravantes RDN June 4, 2019 at 5:11 am

      Hi Robin, Avocados were not cultivated in the Mediterranean, hence they were not part of the Mediterranean diet simply because they do not grow here. Only recently have they been cultivating them on the island of Crete. However, as they are a good source of monounsaturated fat you can incorporate them in your diet.

  • Reply The Complete Guide to The Authentic Mediterranean Diet | Olive TomatoOlive Tomato June 27, 2019 at 3:20 pm

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  • Reply Shelly Mitchum June 28, 2019 at 6:35 pm

    Great info! I’m excited to start this new way of eating. 🙂

  • Reply Mia July 14, 2019 at 7:34 am

    Thank you for the excellent information and recipes. I am really looking forward to changing my eating habits accordingly. The only thing is I live in SA and don’t recognise some of the ingredients at all…eg many of the cheeses. My other hesitation is that I am a single mother of 2 young boys with a full time job and do not want to fall into becoming bored of eating vegetables because of lack of time to prepare them in different ways….I have noticed some quick recipes in your list, I will keep looking. I really appreciate that you have provided all this information free of charge and that it is obviously about your genuine interest and passion than money making. Many thanks.

    • Reply Elena Paravantes RDN July 20, 2019 at 5:21 pm

      Thank you Mia! Yes, there are plenty of vegetable dishes , and you can make them ahead too!

  • Reply Mily July 15, 2019 at 5:18 pm

    I do not see eggs on the list.

    • Reply Elena Paravantes RDN July 20, 2019 at 4:44 pm

      Hi Mily, It’s been updated

    • Reply Lynda Peoples October 20, 2019 at 11:12 pm

      Has anyone in this forum lost weight on the Mediterranean diet?? Is there a lot of cooking involved in following the Mediterranean diet??

  • Reply Dawn August 4, 2019 at 11:26 pm

    I was wondering if there are any authentic recipe books suggested. I know alot of them are not truly tge Mediterranean diet even though they claim to be

  • Reply Becky August 12, 2019 at 3:57 pm

    Thank you so much for all the information ! You are helping me improve my life! Any updates on the book?

  • Reply Madeline October 18, 2019 at 7:56 pm

    Hi, this sounds great. I’ve been wanting to learn about the Mediterranean Diet for quite some time. My brother has been encouraging me to eat a Keto diet and claims he has lost 50 pounds on it. But it sounds dangerously unbalanced to me and as you say, it isn’t a diet that any historically known pros and cons.

    One thing I have heard about Keto is that it can help people who have epilepsy that doesn’t respond to medication. Doctors have known about this the 1920’s, but back then they didn’t recommend it to anyone other than those who had that condition. Well, I have epilepsy, but I’m doing fine on my meds, so I don’t think I need to go on Keto, and my doctor has not recommended it to me.

    A question I have is that I’m senstive to gluten, and lactose intolerant. I can eat butter and yogurt because they they don’t have lactose. I don’t eat much butter, mostly olive oil. So the recommendations of cheese and bread would not work for me. Have you any suggestions about if there’s anyway I could modify the diet?

    • Reply Elena Paravantes RDN October 22, 2019 at 6:16 am

      Hi Madeline, Since you can eat yogurt, it is absolutely fine not to eat cheese. In fact a lot of the lathera dishes (vegetable casseroles) can be accompanied with some thick Greek yogurt instead of feta. You can also omit wheat bread and consume other sources of starch.

      • Reply Madeline October 24, 2019 at 8:03 pm

        Thanks. I tried some feta anyway and found that I can tolerate it. Good old Mediterrean Diet!

  • Reply Madeline October 21, 2019 at 2:53 am

    Sorry to bother you again, but I have one more question. Since the folks who followed this diet herded goats and sheep and made cheeses from their milk, did they also make butter from that milk?

    • Reply Elena Paravantes RDN October 22, 2019 at 7:16 am

      Yes, a very common butter which they still make today is sheep’s milk butter. It has a strong flavor.

  • Reply Madeline October 25, 2019 at 12:11 am

    I’m realizing that there are nuances to how I can tweak the Mediterrean Diet to help make it work for me even more. I live in a warmer climate so we have seasonal fruit such oranges. And since I also believe that we should use as much of the plant as possible I found that the outer peel can be dried and made into a tea. Another seasonal herb here that can be dried and made into tea comes from the calyxes of a particular species of hibiscus. Often I combine the orange peel with the hibiscus in a tasty tea.

    We also get ephemeral seasonal fruits such as mangoes, lychees and more, which are heavenly delights.

    After our earlier conversation about alternative starches to wheat, I thought about two grains that I like. One is millet, which I found grows in Greece! I reflected on my own ancestral traditional dietary roots in Eastern Europe. A favorite food there is buckwheat, which despite its name is not related to wheat and is gluten-free. Also Russia and nearby countries are some of the major oat growers in the world. When I studied herbal medicine, I learned about another use of a whole plant. The dried stems of oats, the oatstraw, can be brewed into a tasty and very healthful tea. It’s one of my personal favorites.

    I like the idea of expanding the idea of the healthy Mediterrean way of life in these way!

  • Reply Barbara Schwenzer January 12, 2020 at 4:34 pm

    Hi I’m loving this site and I’m excited to start eating this way. Question tho how many times a week should we eat eggs? Is there a limit ?

  • Reply Brenda McNabb-Stange January 14, 2020 at 7:26 pm

    I have a question about the spices. My husband is highly allergic to capsaicinoids based spice (e. g. jalapeno, chili, cayenne, red pepper). Are any of the spices in this cooking in that category (e.g. cumin, caramom. coriander, ainse, Aleppo Pepper)?

    • Reply Elena Paravantes RDN January 15, 2020 at 5:58 am

      Hi Brenda, No, those spices you mention are typically not used in Greek-Mediterranean cuisine, occasionally cumin, but mostly herbs are used such as oregano, mint, basil, and dill.

  • Reply ECfromDC February 1, 2020 at 9:20 am

    Can I do riced cauliflower or quinoa instead of rice?
    I can’t do regular rice or bread.

  • Reply Debbie February 23, 2020 at 7:12 pm

    This site is great. I loved reading all of the comment and responses. Very informative and useful information.

  • Reply Nancy June 15, 2020 at 7:41 pm

    I don’t eat dairy products. I have not been officially diagnosed with a dairy allergy, but I feel better when I don’t eat them. Can I substitute vegan cheese and yogurts?

    • Reply Elena Paravantes RDN June 21, 2020 at 6:50 am

      Hi Nancy, yes you can either omit dairy products altogether. In fact in the traditional Greek diet (which was the prototype of the Mediterranean diet) they did not eat dairy for 200 days a year. If you will use vegan dairy products be aware of some the ingredients used to make them.

  • Reply Valerie Doerfler July 9, 2020 at 3:17 pm

    Hi again Elena,
    I wanted to ask about smoothies because I go to work at 5:30 in the morning to be at school to prepare for class by 6:50 and I love to make a smoothie for breakfast and drink it on the way. I also really love the protein powder that I use because it has so many nutrients and greens in it and it is plant based. Being a vegetarian for so long, I really like the ease and benefits I get from it every morning. I use almond milk and frozen fruit with a banana and the powders I add (A few others too). Would I still be able to eat the smoothie for breakfast and benefit from this diet the rest of the day? I noticed you have mentioned in some of your posts to just eat the fruit and not a smoothie but I can’t get all the same benefits from a few pieces of fruit that I can from the smoothie in such a compact and easy way to eat my breakfast. I usually have fresh fruits for a snack. Thanks for your advice and recipes. I am excited to start cooking them next week.

    • Reply Elena Paravantes RDN July 9, 2020 at 3:46 pm

      Hi Valerie, Yes. But you would need to take account of how many fruit you are adding in the morning. You would also need to check what is in the powders, oftentimes the nutrients in powders are not absorbed as they would be from unprocessed foods.

      • Reply Valerie Doerfler July 17, 2020 at 9:03 pm

        Great thank you for your help and advice!

  • Reply Valerie Doerfler July 20, 2020 at 2:02 pm

    Hi Elena again, my husband does not tolerate rich cheese even though Feta is a main ingredient in many recipes. I am adding feta to my servings but is there a milder cheese besides feta or goat, etc that I can put on his dishes or can I use like shredded mozzarella? Thanks, Valerie

    • Reply Elena Paravantes RDN July 20, 2020 at 2:30 pm

      Hello Valerie, feta cheese is actually lighter than mozzarella both in terms of calories and fat. He can use another type of cheese to accompany a meal but as an ingredient I would not suggest it as it would give a different texture and flavor.

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