June 09, 2022

The Meditteranean Diet Food List

By Ashwani Kumar


Broccoli, kale, Spinach, Tomatoes, Onions, Carrots, Brussels sprouts, Cucumbers, Potatoes, Sweet potatoes, Turnips, Cauliflower, Eggplant, Zucchini, Squash, Shallots


Apples, Oranges, Pears, Banana, Grapes, Dates, Figs, Melons, Strawberries, Peaches, Limes, Grapefruit, Cantaloupe, Apricots, Blueberries, Raspberries, Pomegranate, Cherries, Avocados.

Nuts & Seeds

Almonds, Walnuts, Hazelnuts, Cashews, Pumpkin seeds, Macadamia nuts, Sunflower seeds, Sesame seeds


Beans, Peas, Lentils, Pulses, Peanuts, Chickpeas, Cannellini, Kidney beans, Fava beans, Lupines, Bitter vetch

Whole Grain

Oats, Rye, Barley, Corn, Buckwheat, Whole wheat bread, Pasta, Farro, Quinoa, Couscous, Corn, Bulgur, Buckwheat,  Brown rice

Mediterranean Diet- The Detailed Guide  for Beginner

1. Benefits 2. How to Start 3. Food List 4. Foods to Avoid 5. Recipes 6. 1 Week Sample Meal Plan

Click on Read more

Salmon, Tuna, Trout, Sardines, Mackerel, Shrimp, Clams, Crab, Oysters, Herring, Cod, Sea bass, Mussels, and Clams.


Extra virgin olive oil (use it to sauté veggies and fish or sprinkle on pasta or salad), Olives, Avocados, Avocado oil (use for salad dressing, or sprinkle over a bowl of soup)

Healthy Fats

Plain ricotta, Brie, goat and cottage cheese, Low-fat or fat-free milk, Greek yogurt. Avoid Ice cream, Sweetened yogurt, and Processed cheese.


Chicken, Turkey, Duck, Cornish game hens. Avoid processed meat, Beef, Pork, or Lamb, and cured meats (bacon, sausage, and salami)


Coffee, tea, water, and red wine in moderation (not more than 2 glasses), avoid sweetened beverages like soda, fruit juice, and sweetened coffee


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