Mediterranean Diet Food List - Summary
This Mediterranean diet food list is a comprehensive guide that includes over 100 of the most common and easily available foods in the Mediterranean Diet. If you’re aiming to add more healthy foods to your meals, this list is an excellent resource for you. To start, ensure you have good quality extra virgin olive oil, as almost all Mediterranean diet recipes begin with olive oil.
The Mediterranean diet highlights traditional foods that people enjoyed in countries near the Mediterranean Sea, like France, Spain, Greece, and Italy. Studies have shown that these populations often had better health and lower risks of many chronic diseases. While there are no strict rules, the diet typically promotes eating lots of fruits, vegetables, whole grains, legumes, nuts, seeds, and healthy fats. You should try to limit processed foods, added sugars, and refined grains.
Mediterranean Diet Food List
Healthy Fats, Oils and Vinegars
- Extra virgin olive oil
- Olives
- Balsamic Vinegar
- Red Wine Vinegar
Vegetables
- Onions
- Garlic
- Potatoes
- Artichokes
- Zucchini
- Eggplant
- Squash
- Corn
- Cucumbers
- Broccoli
- Cauliflower
- Mushrooms
- Beets
- Carrots
- Celery
- Peppers
- Fennel
- Cabbage
- Leeks
Nuts and Seeds
- Pine Nuts
- Walnuts
- Almonds
- Chestnuts
- Sesame Seeds
- Pumpkin Seeds
- Sunflower Seeds
- Tahini
Herbs and Spices
- Parsley
- Oregano
- Basil
- Dill
- Thyme
- Sage
- Rosemary
- Mint
- Bay Leaves
- Salt
- Pepper
- Cumin
- Ginger
- Turmeric
- Saffron
- Paprika
- Cinnamon
- Cloves
- Red Pepper Flakes
Beans and Legumes
- Lentils
- Split Peas
- Broad Beans
- Chickpeas
- Kidney Beans
- Green Beans
- Black Beans
- Black Eyed Beans
Cheese and Fermented Dairy
- Feta Cheese
- Mozzarella
- Parmesan
- Ricotta
- Yogurt
Greens
- Spinach
- Arugula
- Lettuce
- Kale
- Purslane
- Broccoli Rabe
- Beet Greens
- Collard Greens
- Dandelion Greens
- Mustard Greens
- Turnip Greens
Whole Grains, Rice and Pasta
- Whole Wheat
- Bulgur Wheat
- Quinoa
- Rice
- Orzo
- Pasta
- Barley
Grass Fed
- Grass Fed Beef
- Grass Fed Pork
- Grass Fed Chicken
- Organic Eggs
Fruits
- Grapes
- Tomatoes
- Lemons
- Oranges
- Grapefruit
- Apricots
- Apples
- Pears
- Pomegranate
- Cherries
- Avocado
- Watermelon
- Honeydew
- Peaches
- Strawberries
- Figs
- Kiwi
Fish and Seafood
- Sardines and Anchovies
- Salmon
- Sea Bass
- Cod
- Halibut
- Tuna
- Mussels and Clams
- Shrimps and Prawns
Drinks
- Water
- Coffee
- Tea
- Wine
- Moonshine
- Fresh Juice
Mediterranean Diet Food List – How to Follow
- Eat: vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, herbs, spices, fish, seafood, and extra virgin olive oil.
- Eat in moderation: poultry, eggs, cheese, and yogurt.
- Eat rarely: red meat, sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils, and other highly processed foods.
You can download the Mediterranean Diet Food List PDF using the link given below.