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