GRAINS

Mediterranean Diet Shopping List
NUTS AND SEEDS

Choose mostly whole grain choices. These contain the word “whole” as the first ingredient. Ex: “whole wheat.”
Pasta Bread Rice Polenta Cereals Oatmeal Crackers Couscous Bulgar Pita Barley
SEAFOOD
Salmon and other oily fish contain healthy Omega-3s.
Salmon Shrimp Cod Scallops Clams Tilapia Tuna Crab
HEALTHY OILS/FATS
Store oils in a cool, dark place to make them last longer.
Olive (Extra-Virgin) Avocado
Canola
Grape seed
HERBS AND SPICES
Fresh herbs and spices add flavor without adding fat or salt.
Garlic Basil Cilantro Parsley Mint Cumin Coriander Oregano
BEANS
Beans add fiber and protein to meal. Eat them in place of red meat at least once a week.
Chickpeas (Garbanzo) Hummus
White (Cannellini) Black
Pinto
Lentil

Both are a source of protein, fiber, and healthy fats.
Stick to a handful a day because they are high in calories.
Walnuts Almonds Peanuts Pine nuts Cashews
Sunflower seeds
Flax
FRUITS
Fresh fruits are important for weight control and good health. Frozen fruit and canned varieties without added sugars are also good choices.
Apples Bananas Grapes Oranges Cherries Blueberries Kiwis Strawberries Pomegranate Plums Peaches Avocados
VEGETABLES
Fresh veggies are important for weight control and good health. Frozen and low-sodium canned veggies are also good choices.
Tomatoes (fresh, canned, and sauce) Broccoli
Spinach
Carrots
Red / Green Peppers
Mushrooms Green beans Eggplant Zucchini Squash Olives
Onions
Peas
MISCELLANEOUS
Include other pantry essentials and home goods, like cleaning supplies, so you don’t forget!

DAIRY/EGGS
Low-fat milk Yogurt Cheese
Eggs