Ultimate Mediterranean Diet Foods List

Extra-Virgin Olive Oil

Varying dietary patterns make up the overall Mediterranean diet, but olive oil is at the core of each one.

Fruits and Veggies

Locally-sourced, seasonal produce takes center stage in the Mediterranean diet eating pattern.

Dark leafy greens such as kale, chard, beet greens, mustard greens, cassava leaves and collard greens are often added to frittatas, beans and lentil soups.

Herbs and Spices

Aromatic herbs and spices are great ways to up the flavor of your meals without adding more salt or sugar. 

These plant-based seasoning agents reduce the need for to add excess salt, plus they provide health-promoting antioxidants. 

Fresh, Frozen and Canned Seafood

Fish and shellfish are key sources of protein and healthy fats in the Mediterranean diet.

The Mediterranean diet encourages seafood consumption twice per week.

Whole Grains

Whole grains are an important part of the Mediterranean diet.

Another classic grain is bulgur, which is made from cracked wheat berries and used in pilafs and tabbouleh. 

Legumes (Dried and Canned)

One of the pulses popularly consumed in the Mediterranean diet is the chickpea, 

which is whipped into hummus, formed in falafel and tossed into salads.

Nuts and Seeds

Nuts and seeds are enjoyed as a satisfying snack thanks to their trifecta of fiber, protein and fat. 

Easy Mediterranean Diet Meal Plan for Beginners