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Your Shopping List for Mediterranean Eating

Updated: Mar 28, 2023

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.


Mediterranean diet foods and ingredients

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


Fresh seasonings & antipasti

  • Garlic paste

  • Chilli paste

  • Veg stock liquid / jelly bouillon

  • Lemon juice (bottle or fresh)

  • Black olive sliced (jar)

  • Capers (jar)

  • Fresh ginger (frozen, paste in jar)

  • Fresh herbs (frozen or fresh)

  • Salsa dip

  • Sun dried tomatoes, and grilled aubergine, artichoke and peppers (jars)

  • Wholegrain mustard

Fresh meat and fish

  • Salmon fillets

  • Chicken breasts / thighs (no skin)

  • Parma ham slices -use sparingly

  • Cubed pancetta - use sparingly

  • Sliced chorizo - use sparingly

  • Smoked fish (trout, mackerel, salmon)

  • Whole fish (trout, bream, bass etc)

  • Less than 10% fat extra lean beef/turkey mince

  • Whole chicken, turkey

  • Good quality sausage - use sparingly


Breads

  • Wholemeal bread

  • Wholemeal wraps

  • Wholemeal pittas


Eggs and Low Fat Dairy

  • Egg white (carton)

  • Light cream cheese (use sparingly)

  • Low fat free greek yoghurt

  • Skimmed milk

  • Low fat feta

  • Eggs

  • Low fat cheese (grated in freezer - helps to use sparingly)


Vegetables, fruit & salad (fridge)

  • Big bag of fresh spinach

  • Cherry tomatos

  • Normal tomatos

  • Iceberg lettuce

  • Cucumber

  • Avocados

  • Kale

  • Celery

  • Carrots

  • Courgette spaghetti

  • Leeks

  • Broccoli

  • French beans

  • Mixed Peppers

  • Aubergine

  • Rocket

  • Asparagus

  • Spring onions

  • Mushrooms

  • Strawberries

  • Blueberries

  • Raspberries

  • Olives


Fresh fruit and veg (non fridge)

  • Red onions

  • White potatoes

  • Bananas

  • Apples

  • Sweet potatoes

  • Garlic


Frozen fruit and veg

  • Ready chopped onion (frozen)

  • Frozen mixed veg mix (carrot, peas, sweetcorn)

  • Frozen berries

  • Frozen mushrooms

  • Cauliflower rice (frozen)

Frozen fish and meat

  • Frozen Fish

  • Frozen Chicken and Turkey stir fry strips

  • Frozen prawns

  • Filo pastry

  • Frozen fish mix (salmon, cod and smoked haddock)

Ice Cream Sweet Treat

  • Small single serve ice creams (100 cals each)


Wine & Drinks

  • Good quality red wine

  • Alcohol free beer

Sweet Treats (occasional)

  • Dates

  • Figs

  • Dark chocolate



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