We typically have these 6 Mediterranean diet staples on hand at all times for meals and simple recipes.
Mediterranean Diet Staples
One of my favorite things about The Mediterranean diet is that you don’t have to use a lot of fancy ingredients to create delicious and healthy meals.
Stocking your pantry and fridge with a few staple items is a great way to set yourself up for success. Just a few simple items can help you create quick, filling, delicious meals without having to make a special trip to the store.
Some of our favorite Mediterranean diet pantry staples include the following –
Grains
The Mediterranean diet focuses on incorporating whole and ancient grains into meals. These carbohydrate sources contain fiber that can help you stay full and satisfied, while providing your body with energy to function properly.
- Rice – brown, white, wild rice, black rice
- Quinoa – also a great source of protein
- Couscous
- Barley
- Bulgur
- Pasta
- Bread – regular, sourdough, whole wheat, pita, flatbread, lavash, etc
Beans and Lentils
A staple in the Mediterranean diet, beans and lentils are a great addition to many meals and recipes. Not only are they full of dietary fiber, but a great plant based source of protein as well.
If I am trying to create a meatless meal, I almost always include beans or lentils to make it hearty and filling. I also love that it’s a budget friendly ingredient.
- Canned Beans
- Dry Beans
- Dry Lentils
- Prepared Lentils
They can be used in a variety of dishes, including soups, stews, curries, salads, dips and so much more. Check out 25 Recipes Using Beans and Lentils for some great recipe ideas or 80 Recipes Using Canned Beans.
Check out this post – Why We Love Beans & Lentils for more great info on beans and lentils.
Olive Oil
Simply a MUST in the Mediterranean diet. Olive oil is a source of heart healthy fat and according to research can offer many health benefits including heart health, reduced inflammation and a substitution for saturated fats (like butter).
I typically have 2 types of olive oil in my pantry at all times – a nice one for dressings and dips and a lesser quality one for cooking.
Fish and Seafood
Not only a source of protein, but low in saturated fats and typically higher in Omega 3 fatty acids than other proteins. Fish and Seafood can be a great addition to a Mediterranean style diet.
Check out this post for more info – Health Benefits of Seafood, including tips on buying, cooking and what types of fish are best.
Plus we have a collection of 55 Healthy Fish Recipes for anyone looking for recipes ideas and cooking tips.
Berries
Fruits and Vegetables are a HUGE part of the Mediterranean diet because of their vitamin, mineral and fiber content. Berries get a special shout out because of their high antioxidant powers!
Blueberries especially are the subject of many research studies and may help with brain health and possibly reduced risk for dementia.
You can add berries to oatmeals, cereal, Greek yogurt, salads, smoothies or just enjoy all on their own!
Leafy Greens
Last but certainly not least, leafy greens! Spinach, Kale, Chard, and Arugula deserve special mentions in the veggie category and a great staple in a healthy diet. High in fiber, vitamins and minerals, health professionals all agree that including some leafy greens in your meals everyday is a great way to possibly reduce risk for certain cancers, diabetes, and heart disease.
Check out 5 Ways to Use Spinach if you are looking to add this iron rich veggies to your meals. Some other delicious ways to add more leafy greens to your meals –
