Mediterranean Diet For Dummies
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Keeping your kitchen stocked with staple Mediterranean ingredients helps you adhere to the Mediterranean diet lifestyle. When you can easily make food in your own kitchen, you're less likely to fall off the Mediterranean wagon. Here is a good master grocery list of Mediterranean staples to get you started.

  • Breads

    • Whole-wheat sandwich bread

    • Whole-wheat crusty loaves like French bread

  • Grains and Pasta

    • Cheese tortellini

    • Bulgur wheat

    • Favorite pastas such as spaghetti, penne, or vermicelli

    • Pearl barley

    • Polenta

  • Dairy Case

    • Cheeses such as mozzarella, provolone, Parmesan, and crumbled feta and goat cheese

    • Lowfat cottage cheese

    • Lowfat milk

    • Lowfat yogurt

  • Fruit

    • Any fresh fruit

    • Avocadoes

    • Fresh or frozen berries with no sugar added

    • Fruit canned in its own juice

    • Olives

  • Vegetables and Herbs

    • Fresh, frozen, or canned veggies

    • Fresh or dried herbs

  • Protein foods

    • Assorted nuts or nut butters (such as peanut butter)

    • Chicken

    • Dried or canned legumes

    • Eggs

    • Fish or seafood

    • Lean beef

    • Lean deli meats

    • Pork

    • Prosciutto

  • Fats

    • Olive oil for cooking

    • High-quality or flavored extra-virgin olive oil for dipping

About This Article

This article is from the book:

About the book author:

Rachel Berman, RD, a nationally recognized nutrition expert, has helped thousands of clients lose weight and improve their health. As a contributor to numerous publications, and through appearances on various local and national radio and television health segments, she regularly shares her core philosophy of balance and moderation and her passion about helping others develop a healthier relationship with food.

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