Dr Oz: Mediterranean Diet Shopping List & Grocery Store Veggie Savings

By on May 14, 2013

Dr Oz: Mediterranean Diet Review

Dr Oz already showed how to save money on red wine and massages. You may have heard Dr Oz pushing the Mediterranean Diet on his show during past episodes, for brain health, metabolism, and better cholesterol. Now Dr Oz is saying you don’t have to go broke on the Mediterranean Diet, either. Scroll down for a printable Mediterranean Diet Shopping List.

A new study concluded that you could save as much as $1,000 per year on this type of meal plan. It’s high in proteins and natural foods like fruit and veggies. The secret is to go canned and frozen when possible.

Also, people who stick with the Mediterranean Diet are not tempted to snack during the day, which also saves money. In the study, the average savings was $1,500.

Dr Oz: Grocery Store Veggie Savings

Dr Oz: Mediterranean Diet Shopping List & Grocery Store Veggie Savings

Dr Oz showed off the best foods to buy to save money with your Mediterranean Diet shopping list, and how frozen or canned vegetables can save you money.

A Dr Oz viewer tried the diet compared to her typical grocery list, and she saved $79. She admitted she was resistant to frozen foods, but said she had been wasting leftover fresh produce that went bad.

Frozen and canned foods do last a lot longer than fresh. You can also now find microwaveable spinach that cooks almost instantly. Find frozen fish or buy it in a pouch. Look for it in the frozen section to get extra freshness (I guess that’s all relative, but in the frozen section, the fish is less likely to be refrozen).

Avoid boxed grains and save up to 40% by purchasing loose grains, such as barley, which has higher protein content than oatmeal. As for nuts and oils, stock up on them during sale and store them in the fridge or freezer to make them last longer.

Canola oil is another way to save money; it’s cheaper than Olive Oil and has a “neutral taste,” Dr Oz said.

Dr Oz Mediterranean Diet Shopping List

Canned Food

  • Beans
    • Black Beans
    • Green Beans
    • Kidney Beans
    • Navy Beans
    • Pinto Beans
    • Red Beans
    • White Beans
  • Corn
  • Mushrooms
  • Tomatoes

Frozen Foods

  • Berries
    • Blackberries
    • Blueberries
    • Cranberries
    • Raspberries
    • Strawberries
  • Broccoli
  • Carrots
  • Collard Greens
  • Kale
  • Onions
  • Peas
  • Peppers
  • Spinach
  • Squash
  • Zucchini

Seafood & Meat

  • Bone-In Pork Chops
  • Chicken Thighs
  • Lean Ground Beef
  • Hanger Steak
  • Eye of Round
  • Pouch/Canned Salmon
  • Pouch/Canned Tuna
  • Pouch/Canned Chicken


  • Potatoes
  • Whole Wheat Pasta
  • Whole Wheat Tortillas

Dried Grains

  • Barley
  • Brown Rice
  • Lentils
  • Oatmeal

Dairy & Cheese

  • Eggs
  • Greek Yogurt
  • 2% Milk
  • Part-Skim Mozzarella
  • Parmesan Cheese

Nuts & Oils

  • Canola Oil
  • Extra Virgin Olive Oil
  • Nuts (bulk)
    • Almonds
    • Brazil Nuts
    • Hazelnuts
    • Pistachios
    • Walnuts


  • Chili Powder
  • Cumin
  • Garlic
  • Italian Seasoning

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Comments to Dr Oz: Mediterranean Diet Shopping List & Grocery Store Veggie Savings

  1. Celeste says:

    Okay, so now where’s the diet for this? I would be very interested.

  2. I am diagnosed with memory loss dementia I am hopping this program will help me. If there is additional information that would help please let Mr know. I. am a 64 year old female

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