The essential foods for your pantry
Extra virgin olive oil is traditionally
the primary cooking fat
of the Mediterranean Diet. It is
used for almost everything
; salad dressings, marinades, roasting, sauté, baking, desserts, and more.
Extra Virgin Olive Oil
According to experts, Mediterranean Diet includes
seafood twice weekly
. It is
quick and easy to prepare
, and there are many recipes for all levels of cooking experience.
Fish and Seafood
The Mediterranean Diet is a
plant-based way of eating
. Primarily it comprises vegetables, grains, legumes, and fruits. These should be
part of your daily meals
Fruits and Vegetables
Legumes - also known as pulses - are a
good source of protein, various nutrients, and dietary fiber
. In addition, they are
, making them ideal for those meals.
Herbs and Spices
Reduce the use of salt and replace it with herbs and spices
. They add a ton of
. Also, herbs and spices contain abundant
while adding minimal or zero calories to your meals.
Nuts and Seeds
nutritious, high in healthy fats, and do not need refrigeration
. Just keep an eye on the portion sizes (only a handful), as they are quite calorie-dense.
Following the Mediterranean Diet is very easy and budget-friendly. Download our free
detailed Mediterranean Diet Shopping List
to help stock your pantry and make your weekly meal plans.
Get recipes and tips on