5 Mediterranean Diet Foods That Are in My Shopping Cart Every Week, According to a Food Writer

In case you missed it, the Mediterranean diet was selected for the eighth year running as the healthiest diet of 2025, according to the U.S. News & World Report’s medical expert panel. The Mediterranean diet is more of a lifestyle than an actual “diet,” which makes it more flexible and less restrictive. No foods are off-limits. Instead, the eating pattern focuses on whole foods and fruits and vegetables; eating fish and seafood more often than red and processed meats; incorporating plant-based proteins like beans, legumes, nuts and seeds; and replacing refined grains with whole grains and butter with plant-based oils when possible. The Mediterranean diet guidelines also include opting for high-quality dairy products (including fermented ones like yogurt and kefir) in moderation and limiting added sugars. And the Mediterranean lifestyle promotes other habits that I adore—and that have been associated with increased longevity—like sharing food with others, cooking more at home and prioritizing sleep and stress relief.

Since it’s been linked to so many fantastic outcomes and because there are no “good” or “bad” foods, I roughly align with a Mediterranean diet most days. Unlike the era of my life in which I meticulously tracked every crumb I ate, I can confirm that this is a very joyful, bountiful, colorful and delicious way to live and eat. And it need not be expensive or time-intensive to do just that! As a food writer and someone who travels frequently and lives alone, I stock up on the following versatile Mediterranean diet ingredients on every trip to the store. All of them happen to be freezer, refrigerator and pantry staples so they don’t spoil before I can enjoy them, and all of them are remarkably versatile.

1. Plain Greek-Style Yogurt

Rich in protein, bone-bolstering calcium and gut-friendly probiotics, plain Greek-style yogurt (Fage is my go-to brand) is always in my cart. I stock up on at least four containers every week. They have a shelf life that extends for a month or more; however, I always consume them well before that. I look forward to using the yogurt in savory creations like salad dressings and Turkish eggs and often enjoy some for breakfast in a fruit-and-nut parfait.

2. Canned Tomatoes & Tomato Paste

True, fresh and in-season fruits and vegetables are all-stars on the Mediterranean diet. But their canned and frozen counterparts are packaged at peak ripeness and last far longer. Plus, in the case of tomatoes, research suggests that the canned kind actually contains more of the antioxidant lycopene than fresh (although fresh wins out in many cases when comparing beta carotene content levels). In other words, there’s no need to look down on canned foods, including vitamin- and umami-bombs like tomato sauces, purees and pastes. I love having these in my pantry for Shakshuka breakfasts, dinners of Feta & Olive Stuffed Eggplant and incorporating into pizza sauces, pasta sauces and more.

3. Canned Beans

EatingWell nutrition editor Jessica Ball, M.S., RD, confirms that canned beans are nutritionally on par with dried, prepared beans—and they’re also way quicker and easier to add to your meal plan. For a dose of fiber, plant-based protein and complex carbs, I stock up on canned black beans, chickpeas, cannellini beans and more to whip up homemade hummus to pair with crudités and for these high-protein dinners that start with a can of beans (including my current favorite: Sheet-Pan Chicken Fajita Bowls).

4. Frozen Mixed Vegetables

It took me more than three decades to discover that a Costco membership is a worthy investment when cooking for one, but now that I’ve seen the light, I make the most of that card for many staples. One of the most frequent items I toss in that supersize cart is a massive bag of Kirkland Signature Stir-Fry Vegetable Blend (one of five frozen foods our editors never leave Costco without, either). One of the biggest lessons I’ve learned in dozens of interviews with gastroenterologist Will Bulsiewicz, M.D., is that our gut bacteria thrive when we eat a diet that’s diverse in plants. (Ideally, we should shoot for 30 or more different fruits, vegetables, grains, nuts, seeds and herbs every week, he verifies.) This long-lasting medley includes nine in one blend: broccoli, sugar snap peas, green beans, yellow and orange carrots, mushrooms, red bell peppers, water chestnuts and onions. I savor my way through a 5½-pound bag every two or three weeks in stir-fries, of course, as well as grain bowls, soups, pastas and beyond.

5. Whole-Wheat or Bean-Based Pasta 

Speaking of pasta, I enjoy whatever kind is on restaurant menus when dining out. But when I’m the cook, I break open a box of whole-grain or bean-based pasta for more fiber and protein. My recent little luxury has been ordering Kaizen Food Company’s cavatappi online to toss with cottage cheese “vodka” sauce. Made simply with lupini flour, fava bean protein, tapioca starch and xanthan gum, each 2-ounce serving of the cavatappi packs 20 grams of protein and 15 grams of fiber. (Psst … try mixing this 50-50 with whole-wheat pasta if your current fiber intake isn’t very high to slowly increase it.) Whole-wheat pasta is a staple in my pantry as well, and those noodles are a great source of fiber and energy-sustaining carbs. Either of the above are a fantastic blank slate for mixing and matching with beans, shrimp, fresh or frozen vegetables and heart-healthy olive oil.