Mediterranean Diet Shopping List

Transitioning to a healthier lifestyle may seem daunting, but with the right mindset and a well-stocked kitchen, it’s simpler than you think. Let our comprehensive Mediterranean Diet shopping list serve as your roadmap, guiding you through the process of transforming your kitchen into a Mediterranean Diet friendly environment.

Whether you’re a culinary novice or a seasoned chef, having the right tools and ingredients at your fingertips is crucial. This means stocking not just your pantry, but also your countertop, refrigerator, and freezer with healthful foods that align with the Mediterranean Diet.

The pace of your transformation is entirely up to you – radical changes or small steps, both are welcomed. Our Mediterranean Diet shopping list aims to provide a solid foundation for your journey. While we’ve focused on commonly used items, we encourage you to explore and experiment. Trying new grains or spices can lead to exciting culinary adventures, ensuring you never tire of your healthy menu.

Storage methods for these items will vary based on your location and storage duration. We provide general guidelines, but always refer to specific recommendations for each product. For instance, while some prefer storing grains and nuts in the freezer to prevent staleness, others who consume them quickly may not need to do so. Fresh herbs also have unique storage needs, which we discuss in another post.

So, get ready to embrace a healthier lifestyle with our Mediterranean Diet shopping list. Transform your kitchen and kickstart your journey towards a healthier you!

Essential cooking tools

Basic cookware

  • Set of stainless-steel skillets, pans and stockpot
  • Baking sheets
  • Cast iron Dutch oven
  • Cast iron skillet

Small appliances

  • Food processor
  • Kitchen scale
  • Blender

Kitchen tools

  • Set of knives
  • Cutting board
  • Can opener
  • Vegetable peeler
  • Measuring cups and spoons
  • Mixing bowls
  • Spatulas
  • Whisk
  • Tongs
  • Colander
  • Strainer
  • Potholder
  • Salad spinner
  • Parchment paper
  • Aluminum foil
  • Plastic wrap


Oils and vinegars

  • Extra virgin olive oil
  • Avocado oil
  • Red wine vinegar
  • Balsamic vinegar


  • Kosher salt
  • Pepper
  • Dijon mustard
  • Basil
  • Bay leaves
  • Cayenne
  • Chili powder
  • Cinnamon
  • Coriander
  • Cumin
  • Oregano
  • Paprika
  • Red pepper flakes
  • Rosemary
  • Thyme
  • Vanilla extract


  • Barley
  • Brown rice
  • Bulgur
  • Farro
  • Oats
  • Quinoa
  • Whole wheat couscous
  • Whole wheat or legume pasta

Legumes (dried or canned)

  • Beans (white, black, red)
  • Chickpeas (garbanzo beans)
  • Lentils (red, brown, green, black)

Nuts and seeds

  • Almonds
  • Walnuts
  • Chia seeds
  • Pistachios
  • Cashews
  • Sunflower seeds
  • Pumpkin seeds
  • Flaxseed
  • Peanut butter
  • Almond butter
  • Tahini (sesame paste)

Dried fruit

  • Apricots
  • Raisins
  • Prunes
  • Cherries
  • Cranberries
  • Dates
  • Figs

Canned/jarred goods

  • Olives
  • Capers
  • Canned tomatoes
  • Tomato paste
  • Tomato sauce
  • Sundried tomatoes
  • Anchovies
  • Canned tuna
  • Canned salmon
  • Canned clams
  • Canned artichokes
  • Vegetable broth

Dry goods

  • Whole wheat flour
  • Cacao powder
  • Coconut flakes
  • Whole wheat panko breadcrumbs
  • Dark chocolate
  • Maple syrup
  • Honey

Storage containers

  • Freezer and microwave-proof storage containers


  • Leafy greens
  • Fruits and vegetables
  • Onions
  • Greek yogurt
  • Feta cheese
  • Mozzarella
  • Parmesan
  • Eggs
  • Milk
  • Poultry
  • Hummus
  • Mustard
  • Whole grain bread
  • Fresh herbs


  • Frozen fruit
  • Frozen vegetables
  • Frozen fish
  • Frozen shrimp


  • Fruit
  • Fresh herbs
  • Garlic
  • Tomatoes
  • Lemons