The Mediterranean diet is all about enjoyment, healthy eating patterns and balance. It is not about fads, superfoods or demonising certain food groups. This shopping list therefore contains a couple of options for the occasional sweet treat, and some red meat and diary ingredients that are used in small amounts to add flavour, but these ingredients should only be used in moderation.
Oils and Seasoning
Olive oil
Olive oil spray
Salt
Black pepper corns (for mill)
Seasoning mixes: Mediterranean, Fajita, jerk, cajun etc
Dried herbs, mixed, oregano, rosemary, thyme, parsley, bay leaves
Ground cumin
Ground coriander
Ground cinnamon / All spice
Hot smoked paprika
Sweet smoked paprika
Cayenne pepper
Dried chilli flakes (crushed chillies)
Curry powder
Tin of anchovy fillets in olive oil
Dried parsley
Dried Onion and garlic granules
Balsamic vinegar
Store Cupboard (Pulses, grains & nuts)
Puy Lentils (Tinned and microwave pouches)
Wholemeal rice (dry and microwave pouches)
Couscous (dry and microwave pouches)
Quinoa (dry and microwave pouches)
Cannelli, blackeye, butter beans (tinned or dried)
Chickpeas (tinned or dried)
Wholemeal pasta
Pine nuts
Walnut pieces
Peanut butter / almond butter (no sugar)
Chopped tomatoes
Runny honey
Fresh seasonings & antipasti
Garlic paste
Chilli paste
Veg stock liquid / jelly bouillon
Lemon juice (bottle or fresh)
Black olive sliced (jar)
Capers (jar)
Fresh ginger (frozen, paste in jar)
Fresh herbs (frozen or fresh)
Salsa dip
Sun dried tomatoes, and grilled aubergine, artichoke and peppers (jars)
Wholegrain mustard
Fresh meat and fish
Salmon fillets
Chicken breasts / thighs (no skin)
Parma ham slices -use sparingly
Cubed pancetta - use sparingly
Sliced chorizo - use sparingly
Smoked fish (trout, mackerel, salmon)
Whole fish (trout, bream, bass etc)
Less than 10% fat extra lean beef/turkey mince
Whole chicken, turkey
Good quality sausage - use sparingly
Breads
Wholemeal bread
Wholemeal wraps
Wholemeal pittas
Eggs and Low Fat Dairy
Egg white (carton)
Light cream cheese (use sparingly)
Low fat free greek yoghurt
Skimmed milk
Low fat feta
Eggs
Low fat cheese (grated in freezer - helps to use sparingly)
Vegetables, fruit & salad (fridge)
Big bag of fresh spinach
Cherry tomatos
Normal tomatos
Iceberg lettuce
Cucumber
Avocados
Kale
Celery
Carrots
Courgette spaghetti
Leeks
Broccoli
French beans
Mixed Peppers
Aubergine
Rocket
Asparagus
Spring onions
Mushrooms
Strawberries
Blueberries
Raspberries
Olives
Fresh fruit and veg (non fridge)
Red onions
White potatoes
Bananas
Apples
Sweet potatoes
Garlic
Frozen fruit and veg
Ready chopped onion (frozen)
Frozen mixed veg mix (carrot, peas, sweetcorn)
Frozen berries
Frozen mushrooms
Cauliflower rice (frozen)
Frozen fish and meat
Frozen Fish
Frozen Chicken and Turkey stir fry strips
Frozen prawns
Filo pastry
Frozen fish mix (salmon, cod and smoked haddock)
Ice Cream Sweet Treat
Small single serve ice creams (100 cals each)
Wine & Drinks
Good quality red wine
Alcohol free beer
Sweet Treats (occasional)
Dates
Figs
Dark chocolate
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