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
The dietary information provided in this resource is for general educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Individual nutrition needs vary based on medical history, medications, allergies, and overall health status.
Before making any changes to your diet, trying new foods, modifying portion sizes, or following any nutrition recommendations, please consult your physician, registered dietitian, or other qualified healthcare provider. If you have diabetes, kidney disease, gastrointestinal conditions, food intolerances, or other chronic health concerns, discussing dietary changes with your healthcare team is especially important.