Mediterranean Diet Food List

Sep 27, 2026

Mediterranean diet food list for setting up heart-healthy eating habits and lowering risk of chronic disease and age-related disorders. Organizes allowed foods by category, specifying daily and weekly portion patterns: liberal fruits and vegetables, whole grains and starches at meals, nuts and seeds up to twice daily, legumes up to twice weekly, and limits for red meat with portions for poultry, fish, seafood, and eggs. Notes dairy guidance, olive-oil-centered fats and vinegars, plus herbs, spices, condiments, sauces, and cooking wines.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages4

Reading Time10 min

AccessFree to download

Fruits and Vegetables

Breads, Grains, and Other Starches

Nuts and Seeds

Beans and Legumes

Meat, Poultry, Fish, Seafood, and Eggs

Dairy and Cheese

Oils and Vinegars

Herbs and Spices

Condiments and Sauces

Drinking and Cooking Wines

MEDITERRANEAN DIET FOOD LIST MEDITERRANEAN DIET FOOD LIST Use this list to set yourself up for success on following the Mediterranean diet. This “gold standard” for heart-healthy eating has benefits in all areas of health and can decrease your risk of chronic disease and age-related disorders. Items will vary based on location and availability. Online shopping is also available for many of these items. Wishing you all the best in nutrition and health! | FRUITS AND VEGETABLES
All fruits and vegetables are allowed on the Mediterranean diet. Eat them liberally and at most meals to get at 2-3 servings of fruit and at least 5 servings of vegetables each day. Potatoes should be eaten less often, 2-3 times per week.
Eat these liberally at every meal. Don’t forget to choose locally-sourced and in-season produce when available. | | | | | --- | --- | --- | --- | | ■ Apple
■ Banana
■ Citrus fruits (orange, lemon, lime, grapefruit, etc.)
■ All berries (strawberry, blueberry, raspberry, etc.)
■ Apricots
■ Avocado | ■ Figs
■ Grapes
■ Cherries
■ Melons
■ Peaches
■ Pears
■ Pomegranate
■ Potatoes (Any variety: | sweet, red-skinned, etc.)
■ Onions (Any variety)
■ Olives (Any variety: Kalamata, Mediterranean blend, etc.)
■ Leafy greens (kale, spinach, etc.)
■ Carrot
■ Zucchini | ■ Eggplant
■ Bell peppers
■ Tomatoes
■ Peas
■ Green beans
■ Corn
■ Beets
■ Mushrooms | | BREADS, GRAINS, AND OTHER STARCHES
Breads, whole grains, and other starches are eaten at every meal as well. Choose more “whole grain” sources which are less processed and contain more fiber and nutrients than their processed counterparts. | | | | | ■ 100% whole grain bread, bread crumbs, and crackers
■ Quinoa
■ Barley | ■ Oats (any whole grain variety)
■ Grits
■ Popcorn
■ Brown or white rice
■ Couscous | ■ Bulgur wheat
■ Whole wheat or regular semolina pasta
■ Orzo
■ Buckwheat
■ Polenta | ■ Millet
■ Gluten-free pastas (if gluten allergy) | | NUTS AND SEEDS
Nuts and seeds can be eaten up to 2 times daily. Each serving is 30 grams or 1 ounce. | | | | | ■ Pine nuts
■ Walnuts
■ Almonds
■ Hazelnuts | ■ Pecans
■ Pistachios
■ Cashews
■ Peanuts Nut butters | ■ Tahini
■ Sesame seeds
■ Chia seeds
■ Flaxseeds | ■ Sunflower seeds
■ Pumpkin seeds (pepitas) | HAVE QUESTIONS OR NEED ADDITIONAL INFORMATION? Please contact Martine Altieri, PA-C, MHS at 561-338-8884 MEDITERRANEAN DIET FOOD LIST BEANS AND LEGUMES Consume beans and legumes up to 2 times each week in 1/2 cup serving sizes. ■ Garbanzo beans (chickpeas) ■ Black beans ■ Pinto beans ■ Cannellini beans ■ Navy beans ■ Great Northern beans ■ Black-eyed peas ■ Gigante beans ■ Kidney beans ■ Fava beans ■ Broad beans ■ Soybeans ■ Refried beans ■ Lentils ■ Split-peas ■ Peas | MEAT, POULTRY, FISH, SEAFOOD, AND EGGS
Red meat should be limited to 1-2 times a month. Poultry and fish and seafood can each be eaten up to 2 times each week. Up to 4 whole eggs can be eaten each week.
When eating poultry, beef, and other animal sources, remove the skin or choose leaner cuts such as the loin or round. | | | | | | --- | --- | --- | --- | --- | | ■ Salmon
■ Albacore tuna
■ Cod
■ Sardines | ■ Trout
■ Clams
■ Shrimp
■ Crab | ■ Mussels
■ Lobster
■ Chicken
■ Turkey | | ■ Cornish hens
■ Pork chops
■ Lamb
■ Beef | | DAIRY AND CHEESE
Two servings of dairy is allowed each day. Both full and low fat varieties are eaten in the Mediterranean. Dairy products that are high in saturated fat like butter, cream, and ice cream are eaten sparingly.
■ Brie ■ Haloumi ■ Low fat milk ■ Mozzarella
■ Chevre ■ Manchego ■ Ricotta cheese ■ Blue cheese
■ Corvo ■ Parmigiano-Reggiano ■ Cottage cheese ■ Swiss cheese
■ Feta ■ Pecorino ■ Yogurt (regular or Greek) | | | | | | OILSAND VINEGARS
Olive oil is the main fat

FAQs

What foods are allowed for fruits and vegetables on the Mediterranean diet?

All fruits and vegetables are allowed. Eat them liberally, aiming for 2–3 servings of fruit and at least 5 servings of vegetables each day, and eat potatoes 2–3 times per week.

How often should you eat nuts and seeds and what is a serving size?

Nuts and seeds can be eaten up to 2 times daily. Each serving is about 30 grams or 1 ounce.

What are the limits for red meat, poultry, fish, seafood, and eggs?

Red meat should be limited to 1–2 times a month. Poultry and fish/seafood can each be eaten up to 2 times each week, and up to 4 whole eggs can be eaten each week.

Sep 27, 2026

Uploaded by Aria Callaghan