Mediterranean Diet Shopping List

Vegetables Beans and Legumes Herbs and Spices

The Mediterranean lifestyle focuses on the use In the Mediterranean lifestyle, dairy, including a Perhaps the most exciting part about eating of fresh veggies for weight control and overall variety of cheeses, are enjoyed in moderation. the Mediterranean way is the generous use of good health. Frozen and canned veggies that As much as possible, choose traditional “real” fresh herbs and quality spices, which add bold are low-sodium are also good choices. cheese and avoid highlyprocessed cheeses. and exciting flavor without the use of too much salt nor adding extra fat. Must-have Cheese Garlic (including burrata, feta, mozzarella, Basil Onions/Spring Onions Parmesan Reggiano…) Bay Leaves Leafy Greens LowFat Milk Cilantro Tomato (fresh, canned, sauce…) Yogurt and Greek Yogurt Mint Other Eggs, preferably organic, free range Parsley Asparagus ______Oregano Artichokes ______Beets Spices such as Aleppo pepper, Allspice, cumin, Bell Peppers coriander, harissa, paprika, sumac, turmeric, Broccoli za’atar and more. Visit our shop for all natural Cabbage Fruits and organic Mediterranean spices on Carrots TheMediterraneanDish.com Eggplant Fruits are a good source of energy and helpful Green Beans to weight control. Include fresh fruit, frozen Mushrooms and canned fruits without added sugars Olives Grains and Such Peas Apples Among other benefits, grains are a good Squash (including zucchini) Apricots ______source of fiber, vitamin Bs, and minerals. As Avocados ______much as possible, use wholegrain products, Bananas which are said to help with weight Berries management and reduce the risk of heart Cherries disease. Dates Nuts and Seeds Figs Barley Grapes Nuts and seeds are used in cooking and also as Bread (e.g. Loaf, Pita) Lemons (used regularly) snacks, full of protein, fiber, and healthy fats. Bulgur Melon Couscous Oranges Almonds Oatmeal Peaches Cashews Pasta Plums Flax Polenta Pomegranates Peanuts Quinoa ______Pine Nuts Rice ______Pumpkin Seeds (Pepitas) ______Sunflower Seeds ______Walnuts ______Beans and Legumes Seafood

Beans are used regularly in eating the Fish, especially white fish, is a good source of Mediterranean way. They are budget-friend, lean protein. Oily fish like salmon provide a Healthy Oils/Fats and a good source of fiber and protein. When great deal of Omega 3s. Eating the using canned beans and legumes, opt for low- Mediterranean way allows you to incorporate Quality extra virgin olive oil is the main fat used sodium. And be sure to rinse and drain before fish and seafood at least twice a week (consult in our Mediterranean cooking. We use Greek using. your physician.) As much as possible, choose extra virgin olive oils from organically grown wild fish. Frozen fish is fine to use. and processed Koroneiki olives. Black Beans

Chickpeas (Garbanzo) White fish of all kinds Extra virgin olive oil (we use Private Reserve Hummus Salmon and other fatty fish and Early Harvest olive oils. Visit our shop Kidney Beans Shell fish such as crab, shrimp, lobster on TheMediterranenDish.com) Lentils Scallops Avocado Oil Pinto Beans Tuna (including quality low sodium canned Grape Seed Oil White Beans (Cannellini) tuna) Ghee (clarified butter, not very often) ______