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 330 g ≈2 pcs
- avocado 120 g ≈1 pcs
- banana 200 g ≈2 pcs
- broccoli 210 g ≈1 pcs
- carrots 150 g ≈2 pcs
- cucumber 280 g ≈2 pcs
- orange 170 g ≈1 pcs
- peach 140 g ≈1 pcs
- pear 170 g ≈1 pcs
- potatoes 170 g ≈1 pcs
- salad greens 470 g
- tomatoes 220 g ≈2 pcs
Meat & poultry
- chicken 280 g buy fresh as you go
- chicken breast 140 g buy fresh as you go
- turkey 140 g buy fresh as you go
Fish & seafood
- cod 160 g buy fresh as you go
- salmon 260 g buy fresh as you go
- shrimp 140 g
- trout 150 g buy fresh as you go
- tuna 120 g
Dairy & eggs
- Greek yogurt 2% 490 g
- cottage cheese 160 g
- cottage cheese 5% 120 g
- eggs 5 pcs
- feta 60 g
- kefir 690 ml
- ricotta 120 g
Bakery
- bread 120 g
- crispbread 60 g
- pita bread 55 g ≈1 pcs
- wholegrain bread 50 g
Grains & pasta
- bulgur 50 g
- pasta 70 g
- pearl barley 45 g
- quinoa 85 g
- rice 50 g
- rolled oats 110 g
Pantry
- almonds 55 g
- beans 85 g
- chia seeds 10 g
- chickpeas 40 g
- dates 35 g
- honey 10 g
- hummus 100 g
- lentils 70 g
- olive oil 25 g
- peanut butter 20 g
- tomato sauce 160 g
- walnuts 20 g
Up to you
- berries 610 g
- cheese 30 g
- fresh herbs 240 g
- lemon sauce 25 g
- nuts 35 g
- sauce 40 g
- soup 670 g
- vegetable stew 320 g
- vegetables 1.6 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.