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Complete Shopping List

Everything you need for a full week of Mediterranean meals. Print this list and take it to the store.

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Mediterranean Diet Shopping List

7-Day Meal Plan • 102 Items

🥬Produce

  • 1 clove garlic, halved
  • 1 clove garlic, minced
  • 1 cucumber, sliced
  • 1 cup cherry tomatoes, halved
  • 1 cup spinach, chopped
  • 1 green bell pepper, sliced
  • 1 lb (450g) spinach, frozen and thawed
  • 1 red bell pepper, diced
  • 1 red onion, thinly sliced
  • 1 tbsp lemon juice
  • 1 tsp dried herbs
  • 1 zucchini, diced
  • 1/2 cucumber, grated and drained
  • 1/2 cup Kalamata olives, pitted and halved
  • 1/2 cup sun-dried tomatoes, chopped
  • 1/2 red onion, diced
  • 1/3 cup fresh lemon juice
  • 1/3 cup lemon juice
  • 1/3 cup olive oil
  • 1/4 cup extra virgin olive oil
  • 1/4 cup fresh basil, chopped
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup lemon juice
  • 1/4 cup olive oil
  • 2 cloves garlic, minced
  • 2 lemons, 1 juiced, 1 sliced
  • 2 tbsp extra virgin olive oil
  • 2 tbsp fresh dill, chopped
  • 2 tbsp fresh parsley, chopped
  • 2 tbsp lemon juice
  • 2 tbsp olive oil
  • 200g Kalamata olives
  • 3 cloves garlic
  • 3 tbsp extra virgin olive oil
  • 4 cloves garlic, minced
  • 4 green onions, chopped
  • 4 large ripe tomatoes, chunked
  • 4 ripe tomatoes, diced
  • 4 tbsp olive oil
  • Cherry tomatoes
  • Cracked black pepper
  • Cucumber slices
  • Fresh dill, chopped
  • Fresh mint leaves for garnish
  • Fresh parsley
  • Kalamata olives
  • Lemon wedges
  • Lemon wedges for serving
  • Red pepper flakes to taste
  • Salt and pepper to taste

🥩Protein

  • 1 lb (450g) shrimp, peeled and deveined
  • 1.5 lbs chicken breast, cubed
  • 1/2 cup white wine (or chicken broth)
  • 2 cups cooked chicken, shredded
  • 2 large eggs
  • 4 large eggs
  • 4 salmon fillets (6 oz each)
  • 8 cups chicken broth
  • 8 lamb chops (1.5-2 lbs total)
  • 8 large eggs

🧀Dairy

  • 1 cup Greek yogurt
  • 1 cup feta cheese, crumbled
  • 1/2 cup feta cheese, crumbled
  • 1/2 cup ricotta cheese
  • 1/4 cup milk or cream
  • 2 cups Greek yogurt, plain
  • 200g feta cheese, cubed
  • Parmesan cheese for serving
  • Parmesan cheese, shaved (optional)

🥫Pantry

  • 1 can (15 oz) chickpeas, drained
  • 1 green bell pepper, sliced
  • 1 red bell pepper, diced
  • 1 tbsp chia seeds
  • 1 tbsp fresh oregano
  • 1 tbsp red wine vinegar
  • 1 tsp dried oregano
  • 1 tsp paprika
  • 1.5 cups quinoa, rinsed
  • 1/2 cup Arborio rice
  • 1/2 tsp cumin
  • 1/3 cup olive oil
  • 1/4 cup extra virgin olive oil
  • 1/4 cup granola
  • 1/4 cup olive oil
  • 1/4 cup tahini
  • 1/4 tsp nutmeg
  • 2 cans (15 oz each) chickpeas, drained
  • 2 tbsp chopped walnuts
  • 2 tbsp dried oregano
  • 2 tbsp extra virgin olive oil
  • 2 tbsp olive oil
  • 3 tbsp extra virgin olive oil
  • 4 tbsp olive oil
  • Cracked black pepper
  • Paprika for garnish
  • Pita bread, warmed
  • Red pepper flakes to taste
  • Salt and pepper to taste
  • Salt to taste
  • Sesame seeds (optional)

Notes

Additional items or notes:

💡 Shopping Tips

  • • Shop the perimeter of the store first
  • • Buy seasonal produce for best prices
  • • Check unit prices for best value
  • • Don't shop hungry!
  • • Bring reusable bags

⭐ Quality Indicators

  • • Olive oil: Dark glass, harvest date within 18 months
  • • Fish: Should smell like the ocean, not fishy
  • • Produce: Firm, vibrant color, no blemishes
  • • Feta: Should be firm, not crumbly in package
  • • Yogurt: Only milk and live cultures
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