Mediterranean Diet Grocery List

The Mediterranean Diet allows individuals to enjoy a Lifestyle of healthy eating without over thinking the grocery list. By  simply reviewing the diagram anyone can budget by the monthly bill and get a clean bill of health from the doctor too.

Budgeting your diet and monthly bills just got easier by planning your daily dietary intake.

Your grocery list should be broken into a few categories and shopping at the store should be spent more on the perimeter of the grocery store which usually have your most nutrient dense vegetables, fruits, fish, dairy meats and poultry. The center of the store generally carries calorie dense products such as processed foods, chips, cookies, white sugar and white flour products.

Daily Foods in the Grocery Basket

  • Vegetables (1 serving: 1 cup cooked)
  • Salads (1 serving: 2 cups)
  • Fruits (1 serving: 1/2 cup & berries is 1/4 cup)
  • Pulses (1 serving: 1 ounce nuts & seeds)
  • Extra Virgin Olive Oil (1 serving: 2-3 Tablespoons)
  • Drink 6-7 glasses of water a day

3-4 Times a Week

  • Cheese (Serving Size 1 ounce, 3-4 times a week)
  • Fish (Serving Size 4 ounces, 3 times a week)
  • Poultry (Serving Size 4 ounces, 2 times a week)
  • Eggs (Serving Size: 1, 3 times a week)
  • Sweets (Serving Size: 3 ounces, White Flour or White Sugar Product)

Once a Week or Less

  • Red Meat (Serving Size: 4 ounces, 1 x week)

Physical Activity of 30 minutes a day keeps the muscles strong and body free from weight gain. To lose weight, walk 60 minutes per day.