Shopping list for the Mediterranean diet
Everything a week of this plan needs, added up and grouped the way a shop is laid out.
Amounts follow this plan’s default of 1800 kcal a day and include no allergen swaps. Open it in the app to scale portions to your own target and replace anything you cannot eat.
58 items · Grains, pasta and pulses are given as dry weight — what you buy, not what ends up on the plate.
Fruit & veg
- apple 370 g ≈2 pcs
- avocado 150 g ≈1 pcs
- banana 240 g ≈2 pcs
- broccoli 250 g ≈1 pcs
- carrots 150 g ≈2 pcs
- cucumber 330 g ≈3 pcs
- orange 190 g ≈1 pcs
- peach 170 g ≈1 pcs
- pear 200 g ≈1 pcs
- potatoes 210 g ≈2 pcs
- salad greens 550 g
- tomatoes 270 g ≈2 pcs
Meat & poultry
- chicken 330 g buy fresh as you go
- chicken breast 170 g buy fresh as you go
- turkey 160 g buy fresh as you go
Fish & seafood
- cod 200 g buy fresh as you go
- salmon 290 g buy fresh as you go
- shrimp 170 g
- trout 180 g buy fresh as you go
- tuna 130 g
Dairy & eggs
- Greek yogurt 2% 550 g
- cottage cheese 190 g
- cottage cheese 5% 140 g
- eggs 6 pcs
- feta 70 g
- kefir 820 ml
- ricotta 140 g
Bakery
- bread 150 g
- crispbread 70 g
- pita bread 65 g ≈1 pcs
- wholegrain bread 60 g
Grains & pasta
- bulgur 60 g
- pasta 80 g
- pearl barley 55 g
- quinoa 95 g
- rice 60 g
- rolled oats 120 g
Pantry
- almonds 65 g
- beans 100 g
- chia seeds 15 g
- chickpeas 40 g
- dates 40 g
- honey 10 g
- hummus 120 g
- lentils 75 g
- olive oil 30 g
- peanut butter 25 g
- tomato sauce 190 g
- walnuts 25 g
Up to you
- berries 710 g
- cheese 35 g
- fresh herbs 280 g
- lemon sauce 30 g
- nuts 35 g
- sauce 45 g
- soup 810 g
- vegetable stew 400 g
- vegetables 1.9 kg
The plan leaves these to you — quantities are a portion guide, not a purchase.
General guidance based on public dietary recommendations, not medical advice. If you are pregnant, breastfeeding, managing a chronic condition or taking medication, discuss changes with a doctor first.