When it comes to diets, there are a lot of them out there. Some work better than others, but if you’re looking for one that is healthy and sustainable, the Mediterranean diet is a great option to consider.
The great thing about this diet is that its principles can be applied no matter where you live – all you need is access to fresh fruits and vegetables, whole grains, olive oil, and fish.
You should only buy meats that are lean or low in saturated fat. You can also eat dairy products like cheese, yogurt, or kefir daily. Just go easy on cheeses that are high in fat.
Table of Contents
- The Mediterranean Diet Grocery List
- Fish like sardines, salmon, trout, tuna, or mackerel
- Low-fat dairy products like milk and yogurt
- Lean meats like chicken thighs, lamb leg, and pork loin
- Beans like kidney beans, garbanzo beans (chickpeas), and lentils
- Nuts like almonds, walnuts, pecans
- Seeds like pumpkin seeds and sesame
- Green leafy vegetables like spinach and kale, onions, and eggplant
- Fresh or frozen seasonal fruits- tomatoes (yes- they’re a fruit), grapes, apples, plums, cherries
- Beans and legumes like chickpeas, white beans, black-eyed peas, whole-wheat pasta, or brown rice
The Mediterranean Diet Grocery List
Here’s a list of Mediterranean diet foods that you can buy at the grocery store:
Fish like sardines, salmon, trout, tuna, or mackerel
Fish are a great source of protein. They’re low in calories and high in omega 3 fatty acids. You can find fish at any grocery store, making them convenient for busy people on the go. Your skin will glow with the healthy fats from these fish.
Low-fat dairy products like milk and yogurt
Milk and yogurt are both full of protein, calcium, Vitamin D, potassium and other nutrients that can help keep your bones strong and prevent the development of osteoporosis.
Yogurt is rich in probiotics which have been shown to boost metabolism as well as foster a healthy gut flora balance.
Dairy products are also known for being high in vitamin A which helps maintain eye health while providing a myriad of other benefits including improved immune function and better skin quality.
Lean meats like chicken thighs, lamb leg, and pork loin
The Mediterranean diet grocery list is a healthy eating plan that’s high in protein and low in fat. Lean meats like chicken thighs, lamb leg, and pork loin are perfect for the Mediterranean Diet because they’re so versatile.
Lean meat is filling without being too heavy or fatty. And if you don’t want to cook with them? You can always buy pre-cooked/pre-marinated versions to save time. Lean meat has lots of protein which helps maintain muscle mass as well as promote weight loss.
Beans like kidney beans, garbanzo beans (chickpeas), and lentils
Beans are a great source of protein and fiber. They’re also inexpensive, making them the perfect food for people on tight budgets.
Beans come in many different varieties with unique flavors like sweet, spicy, or tangy which can be used to create an endless variety of dishes.
These days beans are so popular that you can find them in all sorts of foods from pasta sauces to soups and even desserts!
One cup of cooked beans has about 15g of fiber which is about 50% more than the average American consumes daily.
This helps lower cholesterol levels while keeping blood sugar levels steady because it slows down digestion and keeps us feeling full longer between meals.
Nuts like almonds, walnuts, pecans
Nuts are among the most nutritious foods. One ounce of almonds, for example, provides about 160 calories and 14 grams of fat (mostly unsaturated), as well as significant amounts of protein, fiber, vitamins E and B6, magnesium and potassium.
They also contain healthy fats that may help lower cholesterol levels. So if you’re looking for a satisfying snack that won’t send your blood sugar soaring or your diet veering off-track nutty is the way to go!
Seeds like pumpkin seeds and sesame
Pumpkin seeds are one of the recommended food items on this diet because they contain high levels of vitamin K, vitamin E, zinc, iron, copper, and omega-3 fatty acids.
Sesame seeds are also an important component of this diet because they contain manganese which helps with cognitive function. Omega-3 fatty acids help maintains healthy cholesterol levels while Vitamin A helps keep your eyesight sharp.
Green leafy vegetables like spinach and kale, onions, and eggplant
If you want to reap the benefits of a diet that’s full of healthy foods, then add more green leafy fibrous vegetables like spinach and kale, onions, and eggplant. All these items are on the Mediterranean diet grocery list.
Research has shown that people who follow this kind of eating pattern live longer than those who don’t. It also reduces their risk for cancer and heart disease.
They’re less likely to be overweight or obese too because it is low in calories and fats while high in nutrients like potassium, magnesium, folate (folic acid), iron, calcium vitamin K1-3 among others.
It’s also been found that people with type 2 diabetes can lower their blood sugar levels by following such a diet plan.
Fresh or frozen seasonal fruits- tomatoes (yes- they’re a fruit), grapes, apples, plums, cherries
The benefits of eating fresh or frozen seasonal fruits are many. It’s a sweet and satisfying way to get your daily dose of vitamins, minerals, and fiber while boosting your immune system. And it tastes so good!
What’s more, you can enjoy them in so many different ways: You can eat fruit on its own as a snack or dessert; use it for smoothies and juices; add them to salads and other dishes; freeze them for later use in baking recipes; cook with fresh fruit such as tomatoes (yes–they’re a fruit), grapes, apples, plums, cherries.
The possibilities are endless!
Beans and legumes like chickpeas, white beans, black-eyed peas, whole-wheat pasta, or brown rice
We all know that beans and legumes are great for you. They’re packed with protein, fiber, iron, potassium, calcium, magnesium and zinc. But did you also know they can help reduce your risk of heart disease?
That’s because the soluble fiber in these foods helps lower cholesterol levels by interfering with its absorption. Beans and legumes also provide folate which is essential for pregnant women to avoid birth defects of the baby’s spinal cord or brain.
And last but not least, beans are a cheap source of plant-based protein! So go ahead – eat up!
The Mediterranean diet is not just a healthy and sustainable option, it’s also one of the most diverse diets out there.
This way if you want to try something new or different for your next meal, you won’t have to go far from home – all you need are some fresh ingredients from the grocery list above.
And since this dietary plan can be applied no matter where in the world you live (as long as access to these ingredients is available), we challenge you to share our list with your friends on social media so they too can experience the benefits of following the Mediterranean diet.