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Mediterranean Diet Shopping List: Everything You Need for a Full Week

Stocking a Mediterranean kitchen doesn't require specialty ingredients or complex shopping. This comprehensive shopping list covers everything you need for a full week of Mediterranean eating, organized by store section with practical guidance on quality and quantity.

Elena Picual

Frequently Asked Questions

What do I need to buy for a Mediterranean diet?

The Mediterranean diet is built on simple, whole ingredients that are available at any grocery store. For a complete overview, see our Mediterranean Diet guide.You don't need specialty shops or imported products — what you need is: good extra virgin olive oil (the most important ingredient); a variety of vegetables and fruits; legumes (canned or dried); whole grains; quality fish; nuts and seeds; herbs and spices; and fermented dairy (yogurt, cheese). This shopping list covers everything for a full week.1

How much food should I buy for one week?

For one person following Mediterranean diet for a week: approximately 2 liters of EVOO (a large bottle); 2–3 bunches of vegetables; 1–2 pounds of legumes (dried or canned); 1–2 loaves of whole grain bread; 2–3 pieces of fish; 1–2 pounds of fruit; nuts and seeds; herbs and spices. This is not precise — Mediterranean eating is flexible, and the vegetables and legumes can be cooked in many different ways. The list below is for one person for one week, scaled up for a household.

The Foundation: Extra Virgin Olive Oil

Quantity: 500ml–1 liter per person per week (2–4 tablespoons per day) What to buy: Look for dark glass or tin containers with a Harvest date (October–December for northern hemisphere). Avoid clear glass for premium oil. Single-variety oils (Koroneiki, Picual, Arbequina, Frantoio) have more distinct character than blends. Where to store: Cool, dark cabinet away from the stove. Not the refrigerator (unless you want it solidified).

Produce Section

Leafy greens (foundation vegetables):

  • Spinach: 2 bunches — for salads, sautéing, smoothies
  • Arugula or mixed greens: 1 bag — for quick salads
  • Kale: 1 bunch — for heartier cooked dishes
  • Romaine or butter lettuce: 1 head — for everyday salads

Cruciferous vegetables:

  • Broccoli: 2 heads — for roasting, steaming
  • Cauliflower: 1 head — for roasting, mashing
  • Brussels sprouts: 1 pound — for roasting

Color vegetables:

  • Tomatoes: 1 pint cherry or 2–3 medium — for salads, sauces
  • Cucumbers: 2 — for salads, snacking
  • Bell peppers (assorted colors): 3–4 — for roasting, salads
  • Red onion: 2 — for salads, cooking
  • Garlic: 1 head — for everything
  • Zucchini: 2–3 — for grilling, roasting

Root vegetables:

  • Carrots: 1 bunch — for snacking, cooking
  • Sweet potatoes: 2–3 — for roasting, mashing

Fresh herbs:

  • Parsley: 1 bunch — the most-used Mediterranean herb
  • Cilantro or mint: 1 bunch — for salads, finishing

Fruits:

  • lemons: 4–6 — for dressing, cooking, water
  • Avocados: 3–4 — for salads, dressings
  • Apples or pears: 4–6 — for snacking
  • Seasonal berries or grapes: 1 pint — for snacking

Legumes and Grains

Legumes (pick one or two for the week):

  • Chickpeas (canned): 2 cans (15oz each) — for salads, soups, hummus
  • Lentils (dried): 1 pound bag — for soups, salads
  • Cannellini or borlotti beans (canned): 2 cans — for salads, soups
  • Black-eyed peas (canned): 1 can — for salads, stews

Whole grains:

  • Whole wheat pasta: 1 pound — the Mediterranean default
  • Brown rice or wild rice: 1 pound — for side dishes, salads
  • Oats (rolled): 1 canister — for breakfast, baking
  • Whole grain bread: 1 loaf — for meals and snacks

Bread:

  • Whole grain or sourdough: 1 loaf — not white bread

Protein Section

Fish (plan for 2–3 servings):

  • Salmon fillets: 1 pound — for baking, pan-searing
  • Canned tuna: 2 cans — for quick salads, pasta
  • Sardines: 1 can — for on toast, salads (exceptionally Mediterranean)
  • White fish (cod, tilapia, sea bass): 1–1.5 pounds — for baking, pan-searing

Eggs:

  • Large eggs: 1 dozen — for breakfast, baking, quick protein

Poultry (optional, 1–2 times per week):

  • Chicken thighs: 1.5 pounds — for roasting, braising
  • Chicken breast: 1 pound — for grilling, slicing into salads

Red meat (once per week or less):

  • Ground lamb or beef: 0.5 pound — for Mediterranean-style sauces, meatballs

Dairy and Fermented Foods

Dairy:

  • Greek yogurt (plain, full-fat): 1 large container — for breakfast, sauces, dressings
  • Feta cheese: 1 block (8oz) — for salads, baking, snacking
  • Parmesan or pecorino: 1 small wedge — for finishing dishes

Pantry and Staples

Nuts and seeds:

  • Walnuts: 1 bag (4oz) — for salads, baking, snacking
  • Almonds: 1 bag — for snacking, salads
  • Sunflower seeds: 1 small bag — for salads, snacking

Canned and preserved:

  • Artichoke hearts (canned or jarred): 1 jar — for salads, appetizers
  • Kalamata olives: 1 jar — for salads, cheese plates
  • Capers: 1 small jar — for sauces, salads

Spices and seasonings:

  • Sea salt — the foundation
  • Black peppercorns — for grinding
  • Cumin — for legume dishes, vegetable roasting
  • Coriander — for vegetable dishes, legume salads
  • Smoked paprika — for vegetable dishes, grain bowls
  • Dried oregano — the most essential Mediterranean herb
  • Red chili flakes — for heat in sauces, salads

Vinegars (for dressings):

  • Red wine vinegar: 1 bottle — for everyday vinaigrette
  • Sherry vinegar: 1 bottle (if available) — for more complex dressings

Other pantry:

  • Tahini: 1 jar — for dressings, hummus
  • Honey: 1 small jar — for dressings, sweetening
  • Dijon mustard: 1 jar — for emulsified dressings

References

  • [1] International Olive Council — Mediterranean Culinary Cultures: https://www.internationaloliveoil.org/our-products/culinary-cultures/