Eating the Mediterranean way has never been easier! First, we have a bank of easy, bold Mediterranean diet recipes here. This handy, free Mediterranean diet shopping list. Plus, the best EVOO and all-natural spices for Mediterranean cooking here.
The Mediterranean diet (lifestyle) has been around for many years, and it is still considered one of the top most effective diets in the world today.
What is the Mediterranean diet? Very simply put the Mediterranean diet is a way of eating based on the traditional foods and eating patterns of the people and countries surrounding the Mediterranean Sea.
What makes the Mediterranean diet effective for obtaining and maintaining health—and even for weight loss—is that it is a whole-foods diet that is more plant heavy, but is also high on good fats, fresh herbs, and great flavor!
If you’ve been eating the Mediterranean way for a time, you already know that there are no hard “Nos” in the Mediterranean diet. That doesn’t mean we have no guidelines. The Mediterranean diet pyramid reflects the general pattern in which we should be eating our meals over days or weeks–a longer-term path to better health.
The Mediterranean Diet Shopping List
Earlier, I wrote 7 ways to follow the Mediterranean diet. And we all know it starts with stocking your pantry with Mediterranean staples.
To make things easy, I’ve put together a handy Mediterranean Diet shopping list.
My advice: Click here to print this free Mediterranean diet shopping list. Keep it handy, maybe on your pantry door or fridge, so you can keep track as you run out of items. And use it when you make your weekly meal plans.
Where to find best olive oils and other ingredients for Mediterranean cooking
We’d love to help you stock your pantry with the best Mediterranean ingredients! Visit our shop here to browse our spices, olive oils, and more!
Visit Our Shop
*This article is meant for informational use and is not meant as medical advice. Please consult your physician or healthcare professional for all medical and diet-related advice.
Great information, my cardiologist stayed and I needed to get on the Mediterranean diet. I eat about 70% Mediterranean
You have come to the right place for tons of great info, Jayne Ann! If you haven’t already, definitely sign up for our free weekly emails to stay up to date on all our latest recipes!
I just bought your cookbook which I am excited about trying out recipes from. I have one question regarding your recipes using flour, why do you use All Purpose Flour? For sometime I have used Whole Wheat or White Whole Wheat flours for all my baking. Will it work for me to substitute?
Hi, Sharon. It’s really just personal preference. Substituting with whole wheat or white whole wheat flour may work, it would just depend on the recipe.
I’m getting my body in a healthy state
That’s wonderful, Kathryn! Hope we can help you on your journey!
I m new to this diet. I am very interested in the healthy foods you prepare. I’m looking forward to cooking Mediterranean.
Welcome to The Mediterranean Dish, Patricia! Be sure to click here and signup for our weekly emails to stay of top of all the new recipes we add.
I’m looking at this diet to help my partner who has angina but he is vegetarian, can I use quorn as a meat substitute?
Many thanks in advance!
Hi, Samantha. It depends on the recipe, but that would probably work in many cases. If you want any help with substitutions for a specific dish, please email us at info@themediterraneandish.com and we’ll do our best to help you out!
Dear Suzy,
I live in Munic/Germany and I love your recipes. I like to cook “the Spanish Rice and Beans, but here in Germany I can’t buy “Fire roasted tomatoes”. I fone around since days but no luck. What else can I take instead? Thanks so much for your super great recipes. I love them so does my whole family.
Please help!
Best regards from Munic.
Gabrielle Hackenberg
Hi, Gabrielle! You can simply use a can of regular diced tomatoes here in a pinch. If you’d like to mimic the flavor of the fire roasted tomatoes a bit, you can add an extra pinch of smoked paprika and sugar. Enjoy!
Thank#s so much. Now I tried to make these oven roastd tomatoes. My family is crazy about it. But the skin of these tomatoes was a little too hard – wrong tomatoes or my mistake? Best Regards from Germany
Gabrielle
I’m so excited to begin preparing dishes and eating the Mediterranean Way! You make it look and sound so easy and delicious. Now to stock my pantry!
Thanks, Katie! That is our goal! Welcome to The Mediterranean Dish… we’re so glad to have you here!
Hi. I was recently diagnosed with A-fib and CHF. Everything I’ve read says mediterranean diet is the way to go. I see there are alot of meals and snacks that uses eggs. I have an intolerance to eggs, especially the whites, plus I don’t like eggs, period. What substitution could I use instead of eggs?
Hi, Kathy. That would totally depend on the recipe. In my research, I’ve seen people recommend applesauce, ground flax seed + water, and aquafaba (the liquid that’s found in canned chickpeas or bean). There are probably more ideas out there. If you ever need help with an egg substitution in one of our specific recipes, don’t hesitate to email us at info@themediterraneandish.com.
I have been diagnosed with high cholesterol and need to lose weight in order to feel better and live longer. I also have to have total knee replacement surgery this year and have to lose a minimum of 20lbs. before I can have the surgery. My doctor recommended that I begin a Mediterranean diet a while back and I never did. I figured that this would be a good place to start. I am looking forward to getting my energy back and forming positive eating habits for myself and my family in the weeks and months ahead.
Welcome to the Mediterranean Dish, Sarah! We are so honored to be a part of your health journey!
Hi! I have been recommended to do the Mediterranean diet by my doctor and upon research found your page where I have learned a lot about the diet. I did notice cauliflower is not listed on many Mediterranean food list. Could cauliflower be eating on a Mediterranean diet? And if so, could it be eating on a regular basis or in moderation?
Hello! Welcome to The Mediterranean Dish! Veggies are an important part of the Mediterranean way of eating, and that includes cauliflower :). It can definitely be eaten on a regular basis. Here is another great article you can check out for more info.
I need to learn a better and cleaner way of eating (turning 68 on 1/24), and have heard about the many benefits of this diet. I would like to incorporate a diet into my life that I can stick with.
You have come to the right place :). Welcome to The Mediterranean Dish, Denise. We are honored to be part of your health journey!
I couldn’t see potatoes or sweet potatoes on this list? Thank you
Hi, Sue. Thanks for the feedback. This list is not exhaustive… there are certainly great veggies like potatoes and sweet potatoes you can include if would like.
Love you videos
Thank you so much, Barbara!
Love your website and recipes! I think we should stop calling this a diet. The negativity associated with “diet” does a disservice to this philosophy of food/nutrition choice. I don’t know what word could replace “diet” though! I what do you think?
We try to use “way of eating” when we can. Unfortunately, the word “diet” has become so attached. It’s hard to rid ourselves of it, although I do agree with you!!
The word ‘diet’ actually has another meaning: the kinds of food a person habitually eats, so it is perfectly fine to call it a Mediterranean diet.
What food do you recommend for breakfast?
Hi, Pamela. Be sure to check out our Breakfast page for lots of great ideas!
I literally just came home from my husband’s cardiologist appointment, and the cardiologist wants him on the Mediterranean Diet immediately. So, here I am reading your recipes to get ready for the change to our diets! Thank you for posting so many wonderful dishes for us to try!
Thank you, Bonnie! Hope you find some recipes you love here. I also recommend joining our email list and finding us on Facebook and Instagram for even more great info!