What the Mediterranean diet actually looks like (UK supermarket edition)

A tin of chickpeas is useful. A tin of chickpeas with no idea what to do with it tends to stay in the cupboard. So this shopping list comes with dinners attached.

What Mediterranean-style eating includes

Mediterranean-style eating puts vegetables, fruit, pulses and wholegrains into regular meals. Nuts and olive oil are common too, alongside fish and some dairy or poultry. There is plenty of room to work with foods you already enjoy.

In a UK supermarket, that might mean oats and fruit for breakfast, a wholemeal sandwich at lunch, or a jacket potato with beans. Tinned fish and frozen vegetables can be handy options. You can build variety across the week using ordinary ingredients.

Oxford University Hospitals: the Mediterranean-style diet

The three meat-free dinners below share ingredients, so you can use up more of what you buy.

A shopping list for two adults

This basket covers the three dinners below for two adults. Add what you need for breakfasts, lunches and snacks, and check the cupboards before you shop.

• 1 x 500g pack of wholewheat pasta. You'll use 160g for the first dinner and keep the rest dry.
• 2 x 400g tins of chickpeas, plus 1 x 400g tin of lentils. The tin weights include the water; drain them before cooking.
• 2 x 400g tins of chopped tomatoes.
• 1 x 500g bag of couscous. Set aside 150g for the second dinner.
• 1 small wholemeal loaf. Freeze the slices you won't use soon.
• 3 peppers, 2 onions, 1 courgette and 1 lemon.
• 1 x 500g bag of frozen spinach. You will use 150g in the pasta and 150g with the beans; keep the rest frozen.
• Olive oil, garlic and a seasoning you like, such as paprika or dried oregano. Check the cupboard first.

Here are two Tesco products to help you recognise what to look for on the shelf. You can use equivalent products from another brand. Check the pack for allergens and cooking instructions, and compare the price per kilo. Stock and ingredients can change.

Tesco Organic Wholewheat Spaghetti, 500g

Tesco Chickpeas in Water, 400g tin (240g drained)

Turn the basket into dinner

The amounts are a starting point for two adults, so adjust them if you need more food. Cooking times depend on your hob, oven and packet instructions.

Pasta with lentil and tomato sauce

Soften 1 chopped onion in a little oil. Add garlic if you like it, 1 tin of tomatoes and the drained tin of lentils. Simmer while you cook 160g of pasta according to the packet. Stir 150g of frozen spinach into the sauce and cook it through. Drain the pasta and mix it in. If someone prefers their pasta plain, keep some sauce on the side.

Chickpea and vegetable couscous

Cut 2 peppers, the courgette and the remaining onion into bite-size pieces. Toss with a little oil and roast at 200°C, or 180°C fan, until tender, checking after about 25 minutes. Add 1 drained tin of chickpeas for the last 10 minutes. Prepare 150g of couscous as the packet says, then combine with the vegetables and lemon juice. Serve any strong seasoning separately if that helps at your table.

Tomato beans on toast

Slice the last pepper and soften it in a little oil. Add the remaining tin of tomatoes and drained chickpeas, then simmer until the pepper is tender. Stir in 150g of frozen spinach and heat through. Spoon onto wholemeal toast. Start with a couple of slices each and adjust to your appetite.

Eating with the family

The same pan can feed people with different appetites. Put the pasta, sauce and any extras on the table so everyone can serve themselves. An adult working on weight loss can still eat the family dinner; the amount and the rest of their day can be discussed separately.

Children need food for growth. These adult quantities are not a weight-loss plan for children. Younger children may need different textures and preparation, and the Eatwell Guide does not apply to under-twos. Ask a health visitor or dietitian about individual needs.

NHS: who the Eatwell Guide applies to

Using what is already there

Swap the chickpeas for butter beans if that is what you have. Frozen peppers can save chopping. Keep your usual pasta if you prefer it, and try a small amount of wholewheat another time. The useful change is the one you can cook and enjoy.

For an evening when you can barely face chopping an onion, try the cupboard meals in this guide.

Leftovers and individual needs

Cool cooked leftovers and refrigerate within one to two hours. Eat them within 48 hours or freeze them. Reheat until steaming hot throughout, only once, and follow any shorter storage instructions on the packaging.

Food Standards Agency: chilling and storing food safely

If you have a diagnosed condition or have been given dietary advice, check how these ideas fit with your care. A GP or registered dietitian can advise on changes needed for your health.

NHS: eating a balanced diet