Mediterranean-Inspired Grocery Checklist

✔ Vegetables

□ Artichokes
□ Asparagus
□ Bell peppers
□ Broccoli
□ Brussels sprouts
□ Carrots
□ Cauliflower
□ Celery
□ Cucumbers
□ Eggplant
□ Garlic
□ Green beans
□ Leafy greens (spinach, chard, collards, romaine)
□ Leeks
□ Mushrooms
□ Onions
□ Peas
□ Squash (all types)
□ Tomatoes (fresh, canned, crushed, sauce)
□ Zucchini

✔ Fruits

□ Apples
□ Apricots
□ Avocados
□ Bananas
□ Berries (any type)
□ Cherries
□ Citrus fruits (oranges, lemons, tangerines)
□ Dates
□ Figs
□ Grapes
□ Kiwis
□ Mango
□ Melons
□ Peaches
□ Pears
□ Plums
□ Pomegranate

✔ Beans & Legumes

□ Black beans
□ Chickpeas
□ Lentils
□ Pinto beans
□ White beans (cannellini, navy)
□ Split peas
□ Hummus

✔ Whole Grains

□ Barley
□ Brown rice
□ Buckwheat
□ Bulgur
□ Couscous (whole-wheat)
□ Farro
□ Millet
□ Oats (steel-cut or old-fashioned)
□ Quinoa
□ Whole-grain bread
□ Whole-grain pita/wraps
□ Whole-grain pasta

✔ Nuts, Seeds & Nut Butters

□ Almonds
□ Cashews
□ Pistachios
□ Walnuts
□ Pecans
□ Sunflower seeds
□ Pumpkin seeds
□ Peanut butter
□ Almond butter
□ Cashew butter

✔ Seafood

□ Salmon
□ Trout
□ Mackerel
□ Sardines
□ Tuna
□ Cod
□ Shrimp
□ Whitefish

✔ Herbs & Spices

□ Basil
□ Cilantro
□ Dill
□ Mint
□ Oregano
□ Parsley
□ Rosemary
□ Tarragon
□ Thyme
□ Bay leaves
□ Paprika
□ Black pepper
□ Red pepper flakes

✔ Healthy Oils & Fats

□ Extra-virgin olive oil
□ Avocado oil
□ Olives (black, green, kalamata)
□ Avocados

✔ Dairy & Dairy Alternatives

□ Greek yogurt
□ Kefir
□ Low-fat yogurt
□ Part-skim mozzarella
□ Feta cheese
□ Cottage cheese
□ Milk
□ Unsweetened almond milk
□ Unsweetened soy milk
□ Unsweetened oat milk

✔ Non-Seafood Proteins

□ Skinless chicken
□ Turkey
□ Eggs
□ Tofu
□ Tempeh
□ Lean beef (limited)
□ Lean pork (limited)

✔ Mediterranean-Style Snack Items

□ Fresh fruit
□ Mixed nuts
□ Raw veggies for dipping
□ Hummus
□ Whole-grain crackers
□ Olives
□ Greek yogurt

⚠️ Medical Disclaimer

This resource is provided for educational and informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. The information presented is general in nature and may not apply to every individual or health situation.

Individuals should consult their physician or other qualified healthcare professional for personalized medical advice, diagnosis, or treatment recommendations related to their specific health conditions and should not begin any new exercise program or change their diet or medications without consulting their healthcare professional.

Call 911 if you are experiencing a medical emergency.