Skip to main content
  1. Home
  2. Hacks & How-to's
  3. Evergreens

Stock your fridge and pantry: The only Mediterranean diet food list you need

By
Add as a preferred source on Google

Of all the eating plans around the world, the one that always lands on top of the list of healthiest is the Mediterranean diet. Rich with whole grains, lean proteins, and fresh fruits and veggies, it’s more than a diet: It’s a way of life. It’s easy to follow with lots of fabulous recipes you can incorporate into breakfast, lunch, dinner, and dessert.

It’s not only about dropping a few pounds, it’s about getting healthier, so forget fad diets and discover an eating plan you can embrace for a lifetime. The Mediterranean diet is about real foods, and tasty recipes your whole family will love. The trick is to make sure you have the right foods on hand to get you started.

The Mediterranean diet is a healthy way to eat, and with this food list, you’ll always have something delicious.

Related

Why the Mediterranean diet?

A Mediterranean diet embraces the healthy eating habits and traditions of people from countries that border the Mediterranean Sea. There are a total of 18 countries in the Mediterranean, including Italy, Greece, Spain, Turkey, Morocco, and France. The traditional Mediterranean diet typically includes:

  • An abundant amount of fruits, vegetables, bread, grains, pasta, potatoes, beans, nuts, and seeds
  • Olive oil as the primary fat source (rather than butter or even other types of plant-based oils)
  • Dairy products — cheese, Greek yogurt, and more
  • Eggs
  • Fish, poultry, and other lean proteins in low-to-moderate amounts
  • Wine — in moderation — commonly paired with meals
  • Fruit as a dessert instead of typical sweets

The Mediterranean diet is one of the healthiest eating plans around. In fact, the American Heart Association (AHA) recommends it for its ability to help prevent heart disease and stroke, in addition to reducing your risk of developing diabetes, high blood pressure, high cholesterol, and obesity.

The 10 Mediterranean diet foods you need to have on hand in your pantry or fridge

The trick to getting your Mediterranean eating plan off to a good start is ensuring you have all of the right ingredients on hand for creating tasty (and healthy) breakfast, lunch, and dinner recipes. We’re here to help.

Add these items to your shopping list and you’ll be ready to whip up a week’s worth of yummy meals.

  1. Artisan cheeses: In moderation, cheese makes everything better. Your Mediterranean diet favorites will be even more delicious when you add a bit of briny feta, salty parmesan, or creamy mozzarella. 
  2. Beans: Stock up on beans including chickpeas, cannellini, fava, kidney beans, and lentils. Beans provide fiber and protein and are low-calorie, too. Dried beans take longer to prepare, so always keep cans on hand in your pantry to add to salads, stews, soups, dips, and more.
  3. Dried fruit: Many Mediterranean recipes incorporate dried fruits in both savory and sweet dishes, so keep a supply of apricots, cherries, cranberries, figs, raisins, and prunes on hand.  
  4. Extra virgin olive oil: As a dressing for salads, a finishing oil for veggies, and even for dipping crusty Italian bread, you’ll find countless uses for extra virgin olive oil when you’re embracing a Mediterranean eating plan. Plus, research indicates it can help lower your risk of heart disease and stroke. 
  5. Fish: Omega-3s are an important component of the Mediterranean diet, so keep your freezer and fridge packed with salmon, shrimp, and mussels. Although fresh is always better, having canned tuna, salmon, anchovies, clams, and sardines in your pantry will make it easy to whip up a quick tuna salad or add salty anchovy flavor to a pasta sauce.
  6. Greek yogurt: Loaded with protein, Greek yogurt can be the star ingredient for creamy sauces, tasty dips, and decadent desserts. 
  7. Olives: In pasta, salads, or over chicken (a little cacciatore anyone?), olives — both black and green — make everything taste better.
  8. Onions and garlic: Virtually every flavor base of your new eating plan includes onions, garlic, or both. They add a distinct, aromatic flavor to any recipe, not to mention a bevy of health and medicinal benefits.  
  9. Tomatoes: From fresh-off-the-vine to sun-dried, canned, paste, and sauce, there’s practically no end to what you can do with tomatoes.
  10. Whole grains: What’s a Mediterranean diet without pasta? Of course, pasta is a big part of Mediterranean cuisine, but you should also keep wheat, bulgar, farro, millet, and whole-grain cornmeal around for healthy and wholesome breakfast, lunch, and dinner ideas.

Get ready to start a whole new way to eat that’s healthier, tastier, and better for you than any fad diet could ever hope to be. You’ll feel better, look better, and your body will thank you for it, too. Pack your culinary bags and get ready for a trip to the Mediterranean. 

Topics

Editors’ Recommendations

The Easiest Way to Set the Table
Cutlery, Fork, Spoon

Have you ever wondered why the fork sits on the left and the knife on the right? Or why Europeans eat “Continental style,” holding the fork in their left hand and the knife in their right, while Americans cut, switch hands, and then eat? It turns out there’s a reason for all of it, and once you understand the history, setting the table suddenly feels far less mysterious. Before beautifully layered place settings and Pinterest-worthy tablescapes, dining was far more practical. Medieval feasts were less about etiquette and more about survival. Plates were often shared, forks were nonexistent, and eating with your hands was the normal standard. Tables were filled with trenchers (pieces of bread used as plates), and the idea of “proper placement” simply didn’t exist.

By the mid-to-late 1800s (around 1860–1870), European dining evolved again as meals began to be served in courses. This shift introduced what became known as the Russian style of dining, where utensils were laid out intentionally and used from the outside in. The fork stayed in the left hand, the knife in the right, and the table itself began to reflect structure, rhythm, and order. This approach eventually became the “Continental style” still used across much of Europe today.

Read more
5 tips to de-clutter your kitchen for the holidays
kitchen holiday

'Tis the season for holiday gatherings, which means your kitchen needs to be organized to avoid unnecessary stress. Here are some handy tips to follow.

1. Refresh your fridge and freezer

Read more
Color Drenching: The bold hue movement that is sticking around in 2026
Green living room walls with velvet green sofas

What is color drenching?Color drenching is an interior design trend where a single color is used on every surface in a room. This includes walls, trim, doors, and even the ceiling, creating a cohesive and immersive atmosphere. The technique can make a small room feel larger or a spacious room feel cozier, and it often extends to furniture, radiators, and cabinetry for a bold, unified effect.

While the term color drenching is relatively new, the concept has deep roots in design history. The look can be traced to historic European interiors where monochromatic schemes added depth and luxury. Even in the Victorian era, richly saturated jewel tones were often used in grand spaces such as libraries and parlors. It reappeared during the 1960's and 1970's as well. Designers have long understood that a single, enveloping hue can create a striking sense of mood and continuity.

Read more