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Your Shopping List for Mediterranean Eating

Updated: Jan 24

Having your kitchen stocked with the right ingredients makes it much easier to stick to healthy habits. This shopping list contains most of the ingredients required to cook and eat the Mediterranean way.

The Mediterranean diet is all about enjoyment, healthy eating patterns and balance. It is not about fads, superfoods or demonising certain food groups. This shopping list therefore contains a couple of options for the occasional sweet treat, and some red meat and diary ingredients that are used in small amounts to add flavour, but these ingredients should only be used in moderation.

There are many great mediterranean recipes - just search online for recipe sites such as BBC Good Food

Oils and Seasoning

  • Olive oil

  • Olive oil spray

  • Salt

  • Black pepper corns (for mill)

  • Seasoning mixes: Mediterranean, Fajita, jerk, cajun etc

  • Dried herbs, mixed, oregano, rosemary, thyme, parsley, bay leaves

  • Ground cumin

  • Ground coriander

  • Ground cinnamon / All spice

  • Hot smoked paprika

  • Sweet smoked paprika

  • Cayenne pepper

  • Dried chilli flakes (crushed chillies)

  • Curry powder

  • Tin of anchovy fillets in olive oil

  • Dried parsley

  • Dried Onion and garlic granules

  • Balsamic vinegar

Store Cupboard (Pulses, grains & nuts)

  • Puy Lentils (Tinned and microwave pouches)

  • Wholemeal rice (dry and microwave pouches)

  • Couscous (dry and microwave pouches)

  • Quinoa (dry and microwave pouches)

  • Cannelli, blackeye, butter beans (tinned or dried)

  • Chickpeas (tinned or dried)

  • Wholemeal pasta

  • Pine nuts

  • Walnut pieces

  • Peanut butter / almond butter (no sugar)

  • Chopped tomatoes

  • Runny honey