Mediterranean Diet shopping list

Switching to a new healthy lifestyle can seem overwhelming but doesn’t have to be. It all starts in your mind first, but second, in your kitchen.

Whether you are a newbie or an experienced cook, you need the right tools, and you need to surround yourself with the right ingredients. Not only in your pantry but also on your countertop, in your refrigerator and your freezer.

Whether you choose to make a radical transformation or just take small steps is your call. The following guide will give you a good base to build up from. It is by no means exhaustive. We have included only the most frequently used items, but we strongly encourage you to keep an open mind to trying new things. A new grain or a new spice will awaken your palate to new tastes, textures and adventures and guarantee you will never get bored.

Note that where and how you store some of these items depends on where you live and how long you store them. These are general guidelines but refer to specific storage recommendations for each product as you buy them. For example, some people like to store grains and nuts in the freezer so they don’t get stale. If you go through them quickly, however, this is not necessary. Fresh herbs have different storage recommendations as well and we encourage you to read our post on this subject.

Get ready to transform your kitchen into a healthy Mediterranean Diet friendly environment!


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

Pantry

Oils and vinegars

Extra virgin olive oil

Avocado oil

Red wine vinegar

Balsamic vinegar

Spices

Kosher salt

Pepper

Dijon mustard

Basil

Bay leaves

Cayenne

Chili powder

Cinnamon

Coriander

Cumin

Oregano

Paprika

Red pepper flakes

Rosemary

Thyme

Vanilla extract

Grains

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

Refrigerator

Leafy greens

Fruits and vegetables

Onions

Greek yogurt

Feta cheese

Mozzarella

Parmesan

Eggs

Milk

Poultry

Hummus

Mustard

Whole grain bread

Fresh herbs

Freezer

Frozen fruit

Frozen vegetables

Frozen fish

Frozen shrimp

Countertop

Fruit

Fresh herbs

Garlic

Tomatoes

Lemons