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Mediterranean Shopping List

Mediterranean Shopping List

The Mediterranean Diet emphasizes eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts. Replace butter with healthy fats such as olive oil and canola oil. Use herbs and spices instead of salt to flavor foods.

Mediterranean Shopping List
PROTEIN: This diet focuses on plants, so high-protein intake will not be necessary. However, chicken breastfishnuts and beans are all great protein options. Lower your red meat intake by replacing it with the above choices. This will lower your saturated fat consumption intake as well. It might be difficult to make a switch at first so start by making small gradual changes. Tunasalmon and sardines are fish options which are recommended to have 1-2 times a week. They are rich in omega-3's, improving heart health. Red meat consumption should be eaten in moderation. Try to pick leaner cuts such as strip steak, flank or loin. 
VEGETABLES: The Mediterranean diet's main focus is on plant-based foods, so you will want to load up on vegetables. Non-starchy vegetables are a key component of the Mediterranean diet. 5-10 servings a day is recommended. One serving is 1/2 cup cooked or 1 cup raw. Salads and cooked vegetables are recommended to include on your lunch and dinner plate to ensure a balanced meal. Raw veggies (carrotscelery, snap peas) are great quick snacks to have on hand.
FRUITS: A variety of fresh fruits are a key component of the Mediterranean diet. 5-10 servings a day is recommended. Fresh fruits are great to have on hand as quick snacks.
NUTS & POTATOES: Legumes are a source of fiber and protein. Hummus is a very traditional popular appetizer in the Mediterranean diet. It is typically made with chickpeas, olive oil, garliclemon juice, salt and any additional add-ins. It is a great dip for fresh vegetables or pita bread. Lentil soup is also a popular appetizer. You should have a serving of legumes (1/2 cup cooked) 1-2 times a week.

BONUS ITEMS: You should sub out butter with healthy fats such as olive oil or canola oil. Herbs and spices are also recommended to incorporate into your dish for flavoring rather than salt. 

Olive oil is a primary in Mediterranean dishes. It is used in salad dressings, bean dips and to grill meats. Consume 4-6 servings of fats a day. 1 serving is equivalent to 1 teaspoon oil, 1/8 avocado or 1 oz of nuts. Olive oil along balsamic vinegar is a great dip for breads in replacement of a butter spread. 

Spices are a big part of the Mediterranean diet to flavor foods. Cumin, garlic, saffron, ginger, nutmeg, dill, basil and parsley are all common spices to incorporate in cooking.



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Jul 21, 2018

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