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Food List
The whole diet in one glance — organized by how often to eat each group. Nothing is strictly off-limits; it’s all about proportion.
These make up the base of most Mediterranean meals.
Tomatoes, cucumbers, leafy greens, peppers, eggplant, zucchini, onions, garlic
Berries, oranges, apples, grapes, figs, melon, lemons
Oats, brown rice, whole-wheat bread and pasta, bulgur, farro, quinoa
Chickpeas, lentils, white beans, fava beans
Walnuts, almonds, pistachios, sunflower and sesame seeds
Extra-virgin olive oil as your main cooking and dressing fat
Oregano, basil, parsley, dill, mint, cumin, black pepper
Regular, but not the base of every meal.
Salmon, sardines, tuna, shrimp, white fish
Chicken and turkey
A staple breakfast protein
Greek yogurt and cheeses like feta, in moderate amounts
Enjoyed sometimes — no need to eliminate them.
Beef, pork, and lamb in smaller portions, less often
Desserts and treats, often fruit- or nut-based
Crowd these out with whole-food alternatives.
Packaged snacks, processed meats, ready meals
White bread, pastries, sugary cereals
Soda and sweetened beverages
A ready-to-use shopping list organized by store section makes the first trip easy.