Here’s a complete Mediterranean diet food list, from olive oil to lentils! You can use this resource to build a grocery list to shop from every week.
I’ve been cooking the Mediterranean diet for over a decade, and I’ve written an entire cookbook about it. But the question I get most as an expert in this way of eating is not about the research or the philosophy, it’s this: “What foods do I actually buy?”
So here I’ve put together my go-to Mediterranean diet foods list! It’s organized in the way you’d navigate a grocery store, and makes shopping for this way of eating easy. It’s perfect for making all of my top Mediterranean diet recipes.
Photo by Alex Overhiser from Mediterranean Every Night
What The Mediterranean Diet Actually Is
Is the Mediterranean diet all tzatziki and falafel? Well, yes and no! A fun thing I discovered as I researched this diet over the past few years is that it’s not just about authentic Mediterranean cuisine: it’s actually a set of guidelines.
The Mediterranean diet has been called the “healthiest diet in the world” by US News and World Report, and it’s a way of eating and living modeled after countries that border the Mediterranean Sea. Here’s how the Mayo Clinic defines the Mediterranean diet:
- Daily consumption of vegetables, fruits, whole grains, and healthy fats (like olive oil)
- Weekly consumption of fish, poultry, legumes (beans & lentils), and eggs
- Moderate portions of dairy products
- Limited intake of red meat and foods with added sugar.
The Mediterranean Diet Food List
So what does it look like when it comes to actual foods? Here’s my Mediterranean diet food list; I reference general guidance from the Cleveland Clinic on goals and serving sizes.
Extra Virgin Olive Oil
Extra-virgin olive oil is the main cooking fat for the Mediterranean diet. I use it for sauteing, salads dressings, and anywhere you’d use any type of oil or butter. I even use it in baking (for example, my Blueberry Tart with Olive Oil Crust).
Vegetables
The Mediterranean diet prioritizes fresh vegetables of all kinds. The goal is to eat 4 servings of vegetables per day, which is ½ cup cooked or 1 cup raw (or 2 cups leafy greens) per serving. Here are my favorite Vegetable Side Dishes for using these veggies. Fresh vegetables include:
- Cucumbers, bell peppers, carrots, celery, onion, radishes
- Leafy greens like spinach, arugula, kale, chard
- Broccoli, cauliflower, cabbage, Brussels sprouts
- Tomatoes and avocados (technically fruits but treated as vegetables culinarily)
- Asparagus, okra
- Eggplant, zucchini, artichokes, fennel
- Potatoes, sweet potatoes, squash, beets
Fruit
You’ll want to aim for 3 servings of fruit per day of ½ to 1 cup each. Fruit is often used as dessert in the Mediterranean diet (though I like these Mediterranean diet desserts, too!). Fresh fruits include:
- Apples, bananas, pears, and grapes
- Blueberries, strawberries, blackberries, and raspberries
- Cherries, peaches, nectarines, plums, and apricots
- Oranges, grapefruit, lemons and other citrus
- Watermelon, cantaloupe, honeydew melons
- Dates, figs, and pomegranate
Whole Grains
Whole grains are foundational in the Mediterranean diet, adding filling fiber to the diet. See my favorite methods for How to Cook Rice, How to Cook Farro, and How to Cook Quinoa. Try for about 3 servings per day (½ cup cooked grains) of:
- White rice or brown rice
- Quinoa
- Farro
- Bulgur
- Barley
- Whole wheat pasta
- Whole grain or sourdough bread
Legumes
Legumes are the star protein in the Mediterranean diet. Start with How to Cook Lentils and My Top Easy Chickpea Recipes. Aim for 3 ½ cup servings per week of:
- Chickpeas
- Lentils
- White beans, black beans, pinto beans, fava beans
- Green beans
- Edamame
- Black-eyed peas
Nuts and Seeds
Look to eat 3 servings per week (¼ cup nuts or 2 tablespoons nut butter) of:
- Almonds, walnuts, pecans
- Pistachios, hazelnuts, pine nuts
- Sesame (including tahini)
- Sunflower seeds, pumpkin seeds, chia seeds, flax seeds
Fish and Seafood
The Mediterranean diet encourages eating fish and seafood 3 times per week. This Easy Baked Salmon is my weeknight default or try my 50 Easy Pescatarian Recipes or 35 Easy Salmon Recipes. Some great places to start are:
- Salmon, tilapia, halibut, and cod
- Tuna (ahi tuna and canned)
- Sardines, anchovies, and mackerel
- Shrimp, scallops, mussels, squid or octopus
Eggs and Poultry
Choose poultry no more than once daily, and 1 egg yolk per day (unlimited whites are okay!). I like picking from My Favorite Healthy Chicken Recipes.
Yogurt and Cheese
Moderate portions of dairy are recommended on the Mediterranean diet. In general, using cheese as a seasoning rather than the main event is recommended. My Tzatziki Sauce is one of my most popular Mediterranean diet recipes. Choose 1 serving daily of:
- Greek yogurt or labneh
- Feta, halloumi, ricotta, Parmesan, pecorino, and manchego cheese
Herbs, Spices, Garlic, Olives, and Capers
Herbs and spices are the backbone of the Mediterranean diet and key to making big flavors. You’ll need things like:
- Oregano, mint, parsley, dill, basil, rosemary, thyme
- Cumin, coriander, sumac, za’atar
- Garlic and lemon
- Olives, capers, and caper berries
- Sun-dried tomatoes
Wine and Water
Water is the primary drink for the Mediterranean diet, and wine occasionally (one glass daily for women, up to two for men).
At A Glance
A Couple Cooks
The Mediterranean Diet Food List
An overview: what to keep on hand and buy when grocery shopping!
| Food group | How often | What to eat |
|---|---|---|
| 01 Extra Virgin Olive Oil | Daily | Use it as your main cooking fat, for sautéing, dressings, and even baking. |
| 02 Vegetables | 4 servings a day | Broccoli, tomatoes, peppers, cucumbers, leafy greens, eggplant, zucchini, squash, beets, Brussels sprouts, and more. |
| 03 Fruit | 3 servings a day | Apples, bananas, grapes, berries, oranges, melon, pomegranate, stone fruit, dates, and more. |
| 04 Whole Grains | 3 to 6 servings a day | Rice, quinoa, farro, bulgur, barley, freekeh, whole wheat pasta, and real bread. |
| 05 Legumes | 3 servings per week | Chickpeas, lentils, white beans, black beans, edamame, green beans, fava beans. Canned is great! |
| 06 Nuts and Seeds | 3 servings per week | Almonds, walnuts, pecans, pistachios, pine nuts, tahini. |
| 07 Fish and Seafood | 3 times per week | Salmon, tilapia, cod, tuna, sardines, anchovies, shrimp, and shellfish. |
| 08 Yogurt and Cheese | Once daily | Greek yogurt, labneh, feta, halloumi, ricotta, Parmesan. |
| 09 Eggs and Poultry | A few times a week | One egg yolk per day (unlimited whites). Chicken and turkey in modest portions and no more than once a day. |
| 10 Herbs, Spices, and Olives | The flavor makers | Oregano, mint, parsley, dill, cumin, sumac, garlic and lemon. Olives, capers, and sun-dried tomatoes. |
Recipes, guides, and 3,000+ tested dishes — all free.
acouplecooks.comWhat Not To Eat: Foods to Limit
What not to eat on the Mediterranean diet? Here are a few foods to limit:
- Red meat a few times a month
- Sweets for special occasions
- Refined carbohydrates, like store-bought white bread
- Beer and liquor only occasionally
Here’s what to avoid if possible:
- Any drinks with added sugar, including fruit juices and sodas.
- Highly processed foods, like some cheeses, snack foods, etc
- Fatty or processed meats
Recipes To Start With
So where to start? Here are some of my most popular Mediterranean diet recipes that readers love:
- 50 Easy Mediterranean Diet Recipes
- Easy Salmon and Veggies
- 28 Day Mediterranean Diet Meal Plan
- Mediterranean Chickpea Salad
- Mediterranean Rice Bowl
- Greek Chicken Meatballs
- Baked Chicken and Farro
I also have this 28 Day Mediterranean Diet Meal Plan to see what eating this way looks like on a weekly basis.
Mediterranean Diet Cookbook
I wrote the cookbook Mediterranean Every Night, which has 100+ Mediterranean diet recipes that make cooking this way approachable, from dinners to desserts and sides to bread. Here’s more about the book!
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