🛒 Mediterranean Diet Shopping List for Perimenopause & ADHD

1. Fresh Vegetables

These provide a wide variety of nutrients, fiber, and antioxidants.

• Leafy greens (spinach, kale, arugula, chard)
  
• Broccoli
  
• Cauliflower
  
• Bell peppers (red, yellow, green)
  
• Zucchini
  
• Tomatoes (fresh or canned)
  
• Cucumbers
  
• Eggplant
  
• Sweet potatoes
  

2. Fresh Fruits

Rich in vitamins and fiber to support mood and hormone health.

• Apples
  
• Berries (blueberries, strawberries, raspberries)
  
• Oranges
  
• Lemons
  
• Grapes
  
• Pears
  
• Figs (fresh or dried)
  

3. Whole Grains

Key for energy, brain function, and stabilizing blood sugar levels.

• Brown rice
  
• Quinoa
  
• Farro
  
• Barley
  
• Whole wheat pasta
  
• Bulgur
  
• Oats (for breakfast or baking)
  

4. Healthy Fats

Crucial for hormone balance, brain health, and heart health.

• Extra virgin olive oil (for cooking or drizzling)
  
• Avocados
  
• Nuts (almonds, walnuts, pistachios, cashews)
  
• Seeds (chia, flaxseeds, pumpkin seeds)
  
• Nut butters (almond, peanut)
  

5. Protein Sources

Provides long-lasting energy and supports muscle mass, crucial during perimenopause.

• Fresh fish (salmon, sardines, mackerel, trout)
  
• Canned tuna (in olive oil)
  
• Chicken (preferably free-range or organic)
  
• Lean beef or lamb (grass-fed if possible)
  
• Eggs (free-range or organic)
  
• Legumes (lentils, chickpeas, beans)
  
• Tofu and tempeh (for plant-based protein)
  

6. Dairy and Alternatives

For bone health and as a source of protein.

• Greek yogurt (unsweetened)
  
• Feta cheese or other Mediterranean cheeses (in moderation)
  
• Plant-based milks (almond, coconut, or oat milk)
  

7. Herbs and Spices

Naturally packed with anti-inflammatory properties and flavor.

• Garlic
  
• Fresh herbs (oregano, basil, rosemary, thyme, parsley)
  
• Ground turmeric or Moroccan spice blend
  
• Ground cumin
  
• Cinnamon
  
• Fresh ginger
  
• Black pepper
  

8. Beverages

Hydration and calming drinks.

• Herbal teas (chamomile, peppermint, ginger)
  
• Green tea
  
• Sparkling water
  
• Coconut water (hydrating)
  

9. Healthy Snacks

For brain health and sustained energy levels.

• Mixed nuts and seeds
  
• Hummus (for dipping veggies or whole-grain crackers)
  
• Olives
  
• Dark chocolate (70% or higher)
  
• Dates
  

10. Other Pantry Staples

Stock these for healthy meal prep and balanced dishes.

• Canned tomatoes (for sauces)
  
• Canned beans (chickpeas, black beans, kidney beans)
  
• Tahini (for dressings or dips)
  
• Balsamic vinegar
  
• Sourdough bread or pita (for a Mediterranean snack)
  

Tips for Shopping and Meal Prep:

• Buy in Bulk: Purchase grains, nuts, seeds, and legumes in bulk to save money and have plenty for snacks and meals throughout the week.
  
• Focus on Fresh and Frozen Produce: Fresh is best, but frozen vegetables and fruits can be a great backup when fresh options are unavailable.
  
• Stick to the Perimeter of the Store: In most supermarkets, the perimeter holds fresh produce, proteins, dairy, and healthy fats, which is where most Mediterranean staples are found.
  

Sample Meal Ideas from the List:

• Breakfast: Greek yogurt with berries, chia seeds, and walnuts.
  
• Lunch: Quinoa salad with chickpeas, cucumber, bell peppers, olives, and olive oil dressing.
  
• Dinner: Grilled salmon with roasted sweet potatoes, steamed broccoli, and a side of leafy greens.
  
• Snack: Hummus with carrot sticks or a handful of mixed nuts.