Mediterranean Grocery List for One Good Week

Buy the foods below and you can make seven plant-forward dinners, simple breakfasts, and lunches from leftovers without buying a different set of ingredients for every meal. The amounts suit one or two adults, depending on appetite and how often you eat at home.

Check the pantry first

• Extra virgin olive oil
• Red wine vinegar
• Dried oregano
• Ground cumin
• Smoked paprika
• Salt and black pepper

If you already have four of those six items, the rest of the week gets easier and cheaper.

Produce

• 1 large box or two heads of leafy greens
• 2 cucumbers
• 1 pint cherry tomatoes
• 3 bell peppers
• 2 zucchini
• 1 small eggplant
• 1 bunch broccoli or cauliflower
• 2 red onions
• 1 head garlic
• 3 lemons
• 1 bunch parsley or another fresh herb
• 4 pieces of seasonal fruit
• 2 avocados

Beans and plant proteins

• 2 cans chickpeas
• 1 can lentils or 1 pound cooked lentils
• 1 can white beans
• 1 small tub hummus
• 1 jar tahini
• 1 bag walnuts or almonds

Vegetarians who eat dairy or eggs can also add plain yogurt, feta, and six eggs. Tofu is useful when you want another quick protein choice.

Whole grains and bread

• 1 loaf whole-grain bread or 1 package whole-grain pita
• 1 pound whole-grain pasta
• 1 bag farro, brown rice, or barley
• 1 container rolled oats

Cans, jars, and small extras

• 2 cans crushed or diced tomatoes
• 1 jar Kalamata olives
• 1 small jar capers
• 1 jar roasted red peppers
• Pumpkin, sunflower, or sesame seeds

Use the list for seven dinners

1. Roasted vegetable grain bowls: farro or brown rice, roasted vegetables, chickpeas, herbs, and lemon-tahini sauce.
2. Tomato white bean pasta: whole-grain pasta, canned tomatoes, white beans, garlic, greens, and olive oil.
3. Greek-style chopped salad: cucumber, tomatoes, peppers, chickpeas, olives, herbs, and pita.
4. Lentil soup: lentils, canned tomatoes, onion, garlic, greens, and warm spices.
5. Hummus and roasted vegetable plates: hummus, roasted eggplant, zucchini, peppers, olives, and pita.
6. Broccoli and chickpea skillet: broccoli, chickpeas, garlic, lemon, seeds, and a spoonful of yogurt or tahini.
7. Clean-out-the-fridge toast: whole-grain toast topped with avocado, leftover vegetables, beans, herbs, or an egg.

Cook one grain, roast one large tray of vegetables, and make one pot of soup early in the week. Those three moves turn tomorrow's lunch into leftovers instead of another recipe.

Use this list beside the seven-day Mediterranean diet plan. The plan tells you what to make. This page keeps the shopping in one place.