Mediterranean Diet Foods
A complete list of what to eat on the Mediterranean diet, by food group — and, just as usefully, what to keep in the cupboard so a Mediterranean meal is always possible.
One of the reasons this way of eating has lasted is that it needs no special products. Everything below is ordinary supermarket food, and much of it is among the cheapest in the shop.
Turn these foods into a meal plan
The food groups
Mediterranean eating centres on minimally processed food across a handful of groups: vegetables, fruit, whole grains, legumes, fish and seafood, healthy fats, nuts and seeds, moderate dairy, eggs, lean poultry, and a great many herbs and spices.
The goal is to make these the foundation of most meals. Not all meals — most.
Vegetables
The largest share of the plate, at most meals. Aim for a range of colours across the week rather than the same two every day.
- Tomatoes
- Peppers
- Courgettes
- Aubergines
- Broccoli
- Spinach
- Kale
- Cauliflower
- Carrots
- Onions
- Garlic
- Mushrooms
- Cucumber
- Lettuce
- Green beans
- Asparagus
- Fennel
- Artichokes
- Leeks
- Rocket
Frozen counts. Frozen vegetables are picked and frozen quickly, keep for months and cost less — there is nothing second-rate about them nutritionally.
Fruit
Daily, and traditionally what pudding actually is.
- Apples
- Oranges
- Pears
- Grapes
- Strawberries
- Blueberries
- Raspberries
- Peaches
- Nectarines
- Plums
- Figs
- Melon
- Kiwi
- Pomegranate
- Lemons
- Apricots
Whole grains
Bread and pasta are not restricted here. Choose wholegrain where you can, for the fibre.
- Oats
- Brown rice
- Wholemeal pasta
- Wholegrain bread
- Wholegrain wraps
- Quinoa
- Bulgur wheat
- Barley
- Couscous
- Farro
- Polenta
- Wholegrain crackers
Legumes
The most under-used group on this list in most British kitchens, and the best value. Cheap, filling, high in fibre and plant protein, and they keep indefinitely.
- Chickpeas
- Green lentils
- Red lentils
- Kidney beans
- Butter beans
- Cannellini beans
- Borlotti beans
- Black beans
- Split peas
- Broad beans
Tinned is as good as dried for most purposes and considerably faster. Drain and rinse to cut the salt.
Fish and seafood
Twice a week or more, including oily fish at least once for long-chain omega-3.
- Salmon
- Mackerel
- Sardines
- Anchovies
- Tuna
- Sea bass
- Cod
- Trout
- Prawns
- Mussels
- Squid
Tinned sardines and mackerel are the cheapest oily fish available and nutritionally excellent — the sardine bones supply calcium too.
Healthy fats
Fat is not restricted on this diet; the type is what changes. Roughly 35–40% of energy comes from fat, nearly all unsaturated.
- Extra virgin olive oil
- Olives
- Avocados
- Almonds
- Walnuts
- Pistachios
- Cashews
- Hazelnuts
- Pumpkin seeds
- Chia seeds
- Flaxseeds
- Sunflower seeds
- Tahini
Worth remembering that olive oil is around 120 calories a tablespoon and nuts about 600 per 100g. Both are genuinely good for you and both count if you are eating for weight loss.
Dairy and eggs
Moderate amounts. Cheese is used for flavour rather than bulk.
- Greek yoghurt
- Natural yoghurt
- Cottage cheese
- Feta
- Mozzarella
- Parmesan
- Halloumi
- Eggs
Lean protein beyond fish
- Chicken breast
- Chicken thigh
- Turkey
- Tofu
- Tempeh
Red meat sits at the top of the pyramid — eaten rarely rather than never, which is a far easier instruction to follow than elimination.
Herbs, spices and flavourings
This is the part people skip, and it is what makes the rest work. Mediterranean cooking gets its flavour from herbs, garlic, lemon and good oil rather than from processed sauces — which is precisely how it stays low in salt and sugar without tasting of restraint.
- Basil
- Oregano
- Rosemary
- Thyme
- Parsley
- Dill
- Mint
- Bay leaves
- Garlic
- Lemon juice
- Red wine vinegar
- Black pepper
- Paprika
- Cumin
- Cinnamon
- Chilli flakes
Foods to limit
Nothing is banned. These are simply eaten less often: sugary drinks, sweets, cakes and pastries, crisps, fast food, processed meats, refined white bread and highly processed ready meals.
Mealiv's food-quality scoring tracks your ultra-processed share as a proportion of what you log, so the shift shows up as a gradual trend rather than a rule you either keep or break.
A Mediterranean shopping basket
Stock these and a Mediterranean meal is always ten minutes away.
Fresh
Spinach, tomatoes, broccoli, peppers, onions, garlic, lemons, apples, berries, bananas.
Protein
Salmon or white fish, chicken breast, eggs, Greek yoghurt, feta.
Cupboard
Extra virgin olive oil, tinned tomatoes, tinned chickpeas, tinned sardines, dried lentils, brown rice, wholemeal pasta, oats, quinoa, mixed nuts, seeds, dried herbs and spices.
Freezer
Frozen peas, spinach, mixed vegetables and fish fillets — the reason a bad week still ends in a decent dinner.
The shopping list generator builds this automatically from whatever plan you make, and our guide to meal planning and grocery shopping covers the routine around it.
Is it expensive?
It does not have to be, and the assumption that it is comes from a particular version of it — fresh fish, imported produce, expensive oil.
The traditional diet was peasant food. Dried lentils, tinned beans, tinned sardines, seasonal vegetables, frozen produce, oats and bread are among the cheapest calories in any supermarket, and they are also most of this list.
Turning foods into meals
Knowing what to buy is the easy half. Mealiv builds personalised Mediterranean meal plans from these ingredients, suggests recipes based on what you like, generates the shopping list, prioritises what is already in your pantry, and tracks calories, protein, fibre, vitamins, minerals and food quality as you go.
Start with the Mediterranean meal planner, or take the 7-day meal plan if you would rather follow a finished week. You can also check any recipe's nutrition before you cook it.
Frequently asked questions
What is the most important food?
There isn't one. The pattern works through combination rather than any single ingredient. Olive oil comes closest to definitive, but on its own it does very little.
Can you eat potatoes?
Yes — baked, boiled or roasted in olive oil. They are ordinary southern European food. Deep frying is what changes the answer.
Are eggs allowed?
Yes, in moderation, and they are a cheap source of protein.
Is cheese allowed?
Yes. Feta, mozzarella and parmesan in particular, in modest amounts used for flavour.
Is it expensive?
No, unless you build it around fresh fish and imported ingredients. Pulses, tinned fish, frozen vegetables and oats are among the cheapest food available.