What Foods Can You Eat on the Mediterranean Diet? (The Complete List)

The Mediterranean diet is built around vegetables, fruits, whole grains, legumes, nuts, seeds, extra virgin olive oil, and fish, with moderate amounts of poultry, eggs, and dairy, and only occasional red meat and sweets. It is not a strict set of rules but an eating pattern modeled on the traditional diets of countries like Greece, southern Italy, and Spain.

If you are wondering what to put on your plate, the simplest way to think about it is in three tiers: foods to eat every day, foods to eat a few times a week, and foods to save for special occasions. Below is the complete list, organized so you can use it as a grocery guide.

Eat Often (Every Day)

These form the foundation of the Mediterranean diet and should make up the bulk of your meals.

• Vegetables: Tomatoes, cucumbers, leafy greens, peppers, eggplant, zucchini, onions, garlic, carrots, broccoli, artichokes
• Fruits: Berries, apples, oranges, grapes, figs, pomegranates, melons, pears
• Whole grains: Whole wheat bread, brown rice, oats, barley, bulgur, farro, whole wheat pasta, couscous
• Legumes: Lentils, chickpeas, black beans, kidney beans, white beans, split peas
• Nuts and seeds: Almonds, walnuts, pistachios, pine nuts, sesame seeds, chia seeds, flaxseeds
• Extra virgin olive oil: The primary cooking fat and salad dressing
• Herbs and spices: Basil, oregano, rosemary, thyme, mint, parsley, cumin, coriander
• Fish and seafood: Aim for at least two servings per week — salmon, sardines, mackerel, tuna, shrimp, squid

Eat Sometimes (A Few Times a Week)

These are included regularly but in moderate portions.

• Poultry: Chicken and turkey
• Eggs: Up to about four per week
• Dairy: Greek yogurt, feta, goat cheese, ricotta, and moderate amounts of other cheeses
• Wine: Optional, in moderation — typically one glass per day with meals, and only if you already drink

Limit (Occasionally or Rarely)

These foods are not banned, but they are saved for treats rather than daily eating.

• Red meat: A few times a month at most — beef, lamb, pork
• Processed meats: Bacon, sausage, deli meats
• Added sugars: Sodas, pastries, candy, baked sweets
• Refined grains: White bread, white rice, sugary cereals (swap for whole grain versions)
• Butter and margarine: Use olive oil instead
• Fried foods and ultra-processed snacks

A Simple Mediterranean Plate

A typical meal might look like this: half your plate filled with vegetables, a quarter with whole grains or legumes, and a quarter with fish or poultry, all dressed with olive oil. Add a side of fruit and a handful of nuts, and you have a complete Mediterranean meal.

Common Questions

Can I eat bread on the Mediterranean diet? Yes, as long as it is whole grain. Sourdough and whole wheat breads are staples.

Is olive oil really that important? It is the main fat source and a key reason the diet is linked to heart health. Use extra virgin olive oil for cooking and dressing.

Do I have to give up meat entirely? No. Red meat is limited, not eliminated. Poultry is fine a few times a week.

Start Eating Mediterranean Today

The easiest way to begin is with a simple meal plan and a grocery list that follows this structure. Our free iOS app includes 100+ Mediterranean recipes, a built-in eat-this-not-that guide, and automated grocery lists that organize everything by aisle — so you can shop once and eat well all week.

Download the Mediterranean Diet Meal Plan app free on the App Store and get a personalized weekly plan built around the foods you already enjoy.