The Ultimate Mediterranean Diet Shopping List for Beginners
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The Mediterranean diet is considered one of the healthiest diets in the world. While it is exciting to think about starting this diet, you may also feel overwhelmed about where to start and what to shop for at the grocery store.
This is the only shopping list you will ever need to ensure your success on the Mediterranean diet.
In this blog post, I’m sharing with you the ultimate Mediterranean diet shopping list. It covers all major food groups including:
fruits and vegetables
nuts and seeds
meats & protein sources
healthy fats
dairy and eggs
whole grains and carbohydrates
spices, herbs, and pantry staples
beverages
I am also offering a FREE PDF of this shopping list, PLUS 10 recipes to help you get started.
After downloading your copy, be sure to come back to this post as I share my favorite products and recipe recommendations for each food group!
Don’t forget to pin it!
How You Can Drastically Improve Your Health By Following the Mediterranean Diet
In 2018, I was struggling to make healthy food choices and experienced constant joint pain, brain fog, blood sugar highs and lows, and extreme fatigue every day. These were symptoms that had become a part of my every day and was something that I thought I would always have to live with.
However, I knew there had to be a way for me to feel better, so I started doing research on evidence-based ways of eating that supported long-term health. As one of the healthiest diets in the world, the Mediterranean diet showed up repeatedly in my searches. In 2020, I decided to make the shift toward eating a more Mediterranean-based diet to support my health.
I started applying what I learned by following a Mediterranean-based diet and immediately saw great results!
After implementing a Mediterranean-based diet, I quickly noticed my energy levels drastically improve, I was sleeping SO much better each night, and my skin had become clear and glowing (yay for no more “adult acne!”) and I did all of this in a healthy, balanced way. I was so ecstatic about my results that I put together all my recipes that I had used and developed at this time and started sharing them with others with the hopes that they would feel just as amazing as I was feeling.
Eating a Mediterranean diet restored my physical and mental health.
My goal for you is to experience these same incredible benefits. My 30-Day Mediterranean Meal Plan is the exact plan I used to improve my health and eat intuitively.
What to Shop For On the Mediterranean Diet
Fruits
apples
apricots
bananas
berries - strawberries, blackberries, raspberries, blueberries
cherries
clementines
figs
grapefruit
grapes
kiwi
lemons
limes
mangoes
medjool dates
melons - watermelon, cantaloupe, honeydew, etc.
nectarines
olives
oranges
peaches
pears
pineapple
plums
pomegranate
rhubarb
strawberries
Recipes from Beyond the Brambleberry that feature fruit:
Roasted Sweet Potato, Apple, and Brussels Sprout Salad
Strawberry & Greek Yogurt Parfait
For everything you need to get started on the Mediterranean diet, check out my 30-Day Mediterranean Meal Plan. It includes over 80 recipes for breakfast, lunch, dinner and snacks plus a complete 30-day meal plan.
Vegetables
acorn squash
artichoke
asparagus
beets
bell peppers
broccoli
brussels sprouts
butternut squash
cabbage
carrots
cauliflower
celery
chard
corn
cucumber
eggplant
greens - arugula, lettuce, spinach, collards, kale, alfalfa and other sprouts
green beans
leeks
mushrooms
okra
olives
onion - red, yellow, green
peas
pumpkin
radishes
scallions
spaghetti squash
summer squash
tomatoes
turnips
zucchini
Recipes from Beyond the Brambleberry that include vegetables:
Unstuffed Bell Peppers with Low Carb Pasta
Nuts, Seeds, & Butters
edamame (dry roasted make a great snack!)
peanuts & peanut butter
pistachios (these dry-roasted pistachios are one of my favorite snacks!)
Notes on Nuts:
It is best to purchase nuts raw to avoid the unhealthy fats and salt that they are often roasted with. You can always roast them yourself at home if you prefer!
Look at the ingredients list on your nut butters, and try to purchase nut butters that only include the nut and some salt. Try to avoid unhealthy omega-6 fats such as canola and sunflower oil.
My Favorite Nut Products:
Recipes from Beyond the Brambleberry that feature nuts and seeds:
Meat & Protein Sources
grass-fed beef (around 80-85% lean - you want some fat)
chicken breast, thighs, and wings (skin-on is good too!)
fish
lamb and veal
organ meats - heart, liver, etc.
pork, ham, bacon (nitrate-free preferably), sausage
turkey
venison and elk
other poultry
partridge
duck
pheasant
guinea fowl, etc.
Recommended products:
Recipes from Beyond the Brambleberry that feature protein:
Healthy Fats
avocado
mayonnaise (preferably made with olive or avocado oil)
olives
Dairy & Eggs
feta cheese (made with sheep’s milk)
goat cheese
grass-fed butter
ghee (usually found with the olive oil and spices at the grocery store)
greek yogurt (I prefer Stoneyfield Organic Whole Plain yogurt)
organic, pasture-raised eggs
Add Healthy Dairy & Eggs to Your Diet Using These Recipes from Beyond the Brambleberry:
Whole Grains, Beans, & Other Carbohydrates
beans
kidney
black
chickpea (garbanzo)
cannellini (white)
pinto
fava, etc.
barley
bulgur
bread (preferably whole grain)
couscous
hummus (made from chickpeas)
lentils - red, brown, green, etc. (canned or dried)
oatmeal
pasta - preferably whole grain
polenta
quinoa
red potatoes
sweet potatoes
rice (preferably brown or jasmine)
Try These Recipes from Beyond the Brambleberry Using Whole Grains:
Cauliflower Pasta with Lemon, Herbs & Romano Cheese
Spices, Herbs & Pantry Staples
basil
cilantro
fennel
garlic
ginger
mint
oregano
parsley
rosemary
vinegars - balsamic, white, white wine, red wine, apple cider
Beverages
bone broth
coffee
seltzer water & club soda (zero sugar)
tea
water
wine (in moderation)
Started Eating Healthy with the Mediterranean Diet
If the Mediterranean diet is very different from how you have been eating, I HIGHLY recommend you follow a meal plan that has already been designed to help you be successful and quickly see results. The 30-Day Mediterranean Meal Plan I created includes everything you need to get started on the Mediterranean diet. It includes over 80 easy and delicious recipes for breakfast, lunch, dinner, and snacks that you can simply follow along to and enjoy all the delicious flavors that come with the Mediterranean diet.
Once I learned how to eat a balanced Mediterranean diet, I quickly saw great results! By having an understanding of what my own body needed each day, I was able to set myself up for success and have maintained this healthy lifestyle for almost 2 years.
I want this for you too! If you are ready to fully benefit from the Mediterranean diet, I urge you to get started with my 30-day meal plan now while it’s the lowest price it will ever be! Click here to get started.
Choosing the right foods makes all the difference in how you feel. Even if you’re not yet ready to go all in, I have something that will help you make a step towards eating healthy and reaping the benefits of a healthy, balanced diet. Download my Top 10 Must-Try Mediterranean Diet Recipes ebook by using the form below to get instant access to this valuable resource. I have also included a Mediterranean Diet Shopping List to help you get started.
Get Your FREE ebook: Top 10 Must-Try Mediterranean Diet Recipes + A Free Shopping List
I have also put together a resource library containing my top recommended books, kitchen must-haves, supplements to support your health, and more! Click here to check it out!
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