Buying Mediterranean Foods in Bulk - Where to Shop, Meal Prep Tips

A Guide to Buying Mediterranean Foods in Bulk

The Mediterranean diet emphasizes eating fresh, whole foods like fruits, vegetables, seafood, nuts and healthy oils. Buying Mediterranean foods in bulk can help save money while stocking up on staples for this healthy way of eating.

Benefits of Buying Mediterranean Foods in Bulk

Here are some advantages of purchasing Mediterranean diet grocery items in bulk:

• Cost savings - Buying pantry essentials in bulk is economical. Stock up when items are on sale.
• Convenience - Make fewer trips to the store when you have bulk supplies on hand.
• Quality ingredients - Purchase high quality grains, oils, herbs, spices in quantity.
• Meal planning - Plan Mediterranean meals and snacks for the week ahead.
• Portion control - Measure out portions to help reduce overeating.
• Food prep - Do batch cooking with staple ingredients like beans, veggies, chicken.

Tips for Buying Mediterranean Food in Bulk

Follow these tips for buying Mediterranean diet foods in bulk:

• Find bulk food stores, wholesalers or online retailers offering Mediterranean items at wholesale prices.
• Look for extra virgin olive oil, avocado oil and nut oils to use liberally.
• Choose whole grains like bulgur, farro, quinoa, whole wheat couscous and pasta.
• Select a variety of beans and lentils like chickpeas, white beans, kidney beans.
• Buy nuts and seeds like almonds, walnuts, pine nuts, sunflower and pumpkin seeds.
• Purchase canned fish like salmon, sardines, anchovies packed in olive oil.
• Find unsweetened dried fruit like apricots, dates, figs, raisins.
• Get spices like garlic, basil, oregano, cumin, cinnamon, paprika, red pepper.

Essential Pantry Items to Buy in Bulk

Stock up on these Mediterranean diet pantry staples from wholesalers or bulk food stores:

Whole Grains

Whole grains like oats, barley, farro, quinoa, brown rice, whole grain pasta and couscous are Mediterranean diet essentials. They provide fiber, vitamins, minerals and satisfying complex carbs.

• Oats - Use for breakfast, in baking, as a topping.
• Brown rice - Cook a big batch to use in meals, salads, stuffings.
• Whole wheat couscous - Serve as a side dish or use in pilafs.
• Quinoa - Make into salads, pilafs, fritters or cereal.
• Whole grain pasta - Pair with veggies, beans, seafood or tomato sauce.

Beans and Legumes

Beans like chickpeas, cannellini beans, lentils, black beans and peas are nutritious, low cost Mediterranean diet foods. Buy them dry in bulk and cook a big pot at a time.

• Chickpeas - Use in hummus, salads, rice dishes.
• Lentils - Make into soups, stews, veggie burgers.
• White beans - Add to pasta, salads, soups, casseroles.
• Split peas - Simmer into soup with veggies.

Nuts and Seeds

Nuts like almonds, walnuts and pine nuts are key sources of healthy fats on the Mediterranean diet. Add them to salads, pilafs, yogurt and more. Seeds like pumpkin and sunflower also provide nutrients.

• Almonds - Enjoy raw, roasted, slivered or sliced.
• Walnuts - Sprinkle over oatmeal, salads, baked goods.
• Pine nuts - Use in pesto, pilafs, stuffings and desserts.
• Sunflower seeds - Toss in yogurt, cereals or blend into hummus.

Canned Fish

Canned fish like salmon, tuna, sardines and anchovies are easy protein sources for the Mediterranean diet. Look for packs canned in olive oil rather than water.

• Canned salmon - Use in salads, sandwiches, patties or pasta.
• Canned tuna - Make into salads like nioise, sandwiches or pasta dishes.
• Canned sardines - Serve on toast, with crackers or over salad greens.
• Anchovies - Add to pasta, pizza, dressings, tapenade spreads.

Whole Food Sources of Protein

Protein foods like eggs, yogurt, chicken, seafood and small amounts of red meat are part of the Mediterranean diet. Buy them in bulk for easy meal prep.

• Eggs - Boil and store hardboiled eggs to grab for breakfast or snacks.
• Greek yogurt - Eat plain, with fruit and nuts, or use in smoothies.
• Chicken breast - Roast or grill a batch to use in salads, wraps or pasta.
• Frozen shrimp - Thaw and saut with veggies or pasta.
• Ground turkey or bison - Shape into burgers or meatballs to bake in bulk.

Fruits and Vegetables

Fresh or frozen produce like leafy greens, tomatoes, squash, grapes, citrus and berries make healthy Mediterranean diet sides, mains and snacks. Buy in season when possible.

• Greens - Spinach, kale, chard for salads, soups, sauts.
• Zucchini - Grate into fritters, breads, stir-fries.
• Grapes - Serve with cheese orfreeze for icy snacks.
• Citrus - Oranges, lemons, limes to squeeze over dishes.
• Berries - Add to yogurt, oatmeal, salads or eat plain.

Healthy Fats and Oils

Olive oil, avocados, nuts and fish provide monounsaturated and omega-3 fats that reduce inflammation and heart disease risk. Use daily.

• Olive oil - For salad dressings, cooking, marinades.
• Avocados - Mash into dips, sauces, spreads.
• Olives - Add to salads, pizzas, pastas for a pop of flavor.
• Nut oils - Walnut, almond and hazelnut oils for drizzling.

Herbs, Spices and Flavorings

Herbs like basil, oregano, parsley and spices like garlic, cumin and pepper add big flavor without salt or fat. Buy them dried or fresh in bulk.

• Garlic - Use minced, powdered, roasted or raw.
• Oregano - Pizza, pasta, roasted veggies all benefit from oregano.
• Basil - Makes sauces, pesto and dressings taste amazing.
• Cumin - Add to bean dishes, veggie burgers, hummus.
• Parsley - Fresh or dried, use as a garnish or add to dishes.

Where to Buy Mediterranean Food in Bulk

You can find many Mediterranean diet grocery items in bulk at:

Big Box Stores

Warehouse retailers like Costco, Sam's Club and BJ's offer nuts, oils, whole grains, spices, canned fish and produce in bulk sizes at discount prices.

Health Food Stores

Stores like Whole Foods Market, Sprouts and Earth Fare sell Mediterranean staples in bulk bins. You can purchase the exact amount needed.

Online Retailers

Websites like nuts.com, bulkfoods.com and webstaurantstore.com are handy for ordering bulk Mediterranean foods online.

Restaurant Supply Stores

Restaurant and food service supply companies offer large containers of olive oil, grains, beans, spices and more. Great for splitting with friends.

Ethnic Markets

Mediterranean ingredients like chickpeas, tahini, flatbreads and za'atar seasoning can be found at Middle Eastern markets.

Local Farms and Orchards

Visit farmers markets and family farms to buy fresh, seasonal Mediterranean veggies, fruits, eggs and olive oil in quantity.

Smart Mediterranean Diet Meal Prep with Bulk Items

With a well-stocked Mediterranean pantry, you can easily throw together flavorful meals. Try these ideas:

Breakfast

• Yogurt bowls with fresh berries, nuts, seeds
• Vegetable frittatas with eggs, spinach, tomatoes
• Overnight oats with chia seeds, walnuts, fruit
• Whole grain toast topped with avocado, tomato, olive oil

Lunch

• Quinoa tabouli salad with parsley, tomatoes, chickpeas
• Lentil soup with carrots, tomatoes, garlic
• Grilled chicken & arugula salad with olive oil dressing
• Open faced sandwiches with canned salmon, hummus, cucumber

Dinner

• Chicken & vegetable kebabs with tzatziki sauce
• Zucchini noodle pasta with sardines, sun dried tomatoes, feta
• Greek stuffed peppers with ground turkey, quinoa, spinach
• Shrimp & chickpea skillet with artichokes, olives

Snacks

• Edamame hummus with whole grain pita chips or veggies
• Whole fresh fruits like grapes, oranges, apples
• Trail mix with nuts, seeds, dried fruit
• Cottage cheese with olive oil, pepper, tomatoes
• Roasted chickpeas

Stock your pantry with Mediterranean superfoods from wholesalers and bulk retailers. This makes following this healthy way of eating convenient and budget-friendly.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.