If you’re a loyal Trader Joe’s customer, you’re not alone. The fan-favorite grocery store offers a delicious variety of frozen foods, fresh produce, and fun seasonal dishes. The chain caters to many people’s dietary preferences and needs. For example, if you follow the Mediterranean diet, which mimics the eating habits of people who live along the Mediterranean Sea, Trader Joe’s has you covered. So, next time you’re grocery shopping, check out our list of the 10 best Mediterranean diet foods to buy at Trader Joe’s.
“Trader Joe’s offers an abundance of foods that make following a Mediterranean diet simple, accessible and, most importantly, enjoyable,” says Colette Micko, M.Sc., RD, CDESfrom Top Nutrition Coaching. Micko shares his top recommended Mediterranean diet staples to add to your cart the next time you’re at Trader Joe’s.
Trader Joe’s Premium Extra Virgin Olive Oil
Nutritional value (per 1 tbsp):
Calories: 130
Fat: 14 g (saturated fat: 2 g)
Sodium: 0 mg
Crabs: 0 g (Fiber: 0 g, Sugar: 0 g)
Protein: 0 g
First of all, when you buy MedDiet foods, you can’t leave Trader Joe’s Premium Extra Virgin Olive Oil out of your cart.
“Olive oil is a staple of the Mediterranean diet,” Micko says. “Replacing butter, ghee, or coconut oil with olive oil can help reduce saturated fat intake and reduce the risk of cardiovascular disease. Start by using olive oil in cooking, then move on to making homemade salad dressings or marinades.”
Dry roasted and salted pistachios
Nutrition (per 1/4 cup):
Calories: 170
Fat: 13 g (saturated fat: 1.5 g)
Sodium: 115 mg
Crabs: 9 g (Fiber: 3 g, Sugar: 2 g)
Protein: 6 g
The MedDiet diet contains both nuts and seeds, which are packed with nutrients. So, consider exploring Trader Joe’s offerings for nuts, like the brand’s Dry roasted and salted pistachiosThis selection provides six grams of protein and three grams of fiber in a 1/4-cup serving.
“When buying nuts at Trader Joe’s, opt for “raw” nuts that have no additives or small amounts of nuts with salt,” Micko recommends. “Pine nuts, walnuts, pistachios, and almonds are heart-healthy nuts that can be a great snack or added to your favorite dish.”
Trader Joe’s Steamed Lentils
Nutrition (per 1/2 cup):
Calories: 120
Fat: 0.5 g
Sodium: 230 mg
Crabs: 21 g (Fibers: 6 g)
Protein: 10 g
Trader Joe’s Steamed Lentils are prepared to perfection with just a little seasoning and make a great base for lean protein or an assortment of vegetables. In a 1/2 cup serving, you’ll get 10 grams of protein and 6 grams of fiber, both essential for weight loss and healthy weight management.
“These pre-cooked lentils are an easy addition to your diet without the stress of cooking,” says Micko. “Lentils are high in fiber and plant-based protein, making them a great addition to salads, soups, or even a homemade lentil dip for snacking.”
Trader Joe’s Organic Garbanzo Beans
Nutrition (per 1/2 cup):
Calories: 110
Fat: 2 g (saturated fat: 0 g)
Sodium: 130 mg
Crabs: 17 g (Fiber: 5 g, Sugar: < 1 g)
Protein: 6 g
Chickpeas (or garbanzo beans) are a pantry staple, whether you follow the Mediterranean diet or any other healthy eating plan. Trader Joe’s Organic Garbanzo Beans contain 110 calories in a half-cup while providing six grams of protein and five grams of fiber. You can easily toss them into salads or bake them and drizzle with lemon for a delicious treat.
Micko also recommends trying the Balela (Chick Bean) Salad, which contains chickpeas and black beans. “This make-ahead salad is a great addition to a meal or even a snack,” she says. “It’s made with chickpeas, tomatoes, garlic, onions and spices. It’s full of flavor, fiber and protein.”
Fresh Atlantic salmon fillet, boneless and skinless
Nutritional information not available.
Trader Joe’s Fresh Boneless Skinless Atlantic Salmon Fillet is the perfect lean protein option for your lunch salad or dinner, paired with veggies. Bake, grill or pan-fry these fillets for a delicious meal.
“It is recommended to incorporate oily fish into your diet at least twice a week to reach the recommended intake of omega-3 fatty acids,” Micko explains. “Mediterranean diets, in general, have a better profile/ratio of omega-6:omega-3 fatty acids consumed, which leads to reduced risk of chronic diseases” . “
Trader Joe’s Nonfat Greek Yogurt
Nutrition (per container):
Calories: 90
Fat: 0 g (saturated fat: 0 g)
Sodium: 65 mg
Crabs: 6 g (Fiber: 0 g, Sugar: 4 g)
Protein: 15 g
Dietitians love Greek yogurt, and for good reason. It’s high in protein and probiotics, making it the perfect healthy breakfast or snack. Trader Joe’s Nonfat Greek Yogurt contains 90 calories per container and provides an impressive 15 grams of protein.
“Plain Greek yogurt can be a great [addition] “Add sugar to your diet without all the sugar in fruit-flavored yogurt,” Micko says. “Greek yogurt can be used in place of sour cream in most dishes, as a base for a dip for vegetables, or [for] a quick breakfast/snack with fresh fruit.
Organic English Cucumber
Nutritional information not available.
Organic cucumbers Cucumbers are a great low-calorie treat to have on hand. “Cucumbers have a very high water content and can be a refreshing snack during the summer months,” says Micko. “Serve sliced cucumbers with a homemade tzatziki sauce for a well-balanced snack.”
Trader Joe’s Organic Crumbled Feta Cheese
Nutritional Value (per 1 oz):
Calories: 70
Fat: 5 g (saturated fat: 3.5 g)
Sodium: 270 mg
Crabs: 3 g (Fiber: 1 g, Sugar: 0 g)
Protein: 4 g
Trader Joe’s uses organic, rBST-free cow’s milk from Wisconsin to make its Crumbled Feta CheeseA one-ounce serving contains 70 calories, four grams of protein and one gram of fiber.
“Feta cheese can add a lot of flavor to any dish and is a favorite in many Mediterranean dishes,” Micko says. “It also has less saturated fat than most traditional American cheeses.”
Trader Joe’s Mediterranean Hummus
Nutritional value (for 2 tbsp):
Calories: 70
Fat: 6 g (saturated fat: 0.5 g)
Sodium: 120 mg
Crabs: 3 g (Fiber: < 1 g, Sugar: 0 g)
Protein: 2 g
With ingredients like lemon juice, tahini and garlic, Trader Joe’s Mediterranean Hummus is the perfect dip for fresh veggies or an extra-salty spread for avocado toast for breakfast. Two tablespoons of this hummus contains 70 calories and provides two grams of protein.
Trader Joe’s Organic Freeze Dried Berry Mix
Nutrition (for 1 bag):
Calories: 120
Fat: 1 g (saturated fat: 0 g)
Sodium: 0 mg
Crabs: 29 g (Fiber: 9 g, Sugar: 16 g)
Protein: 2 g
At just 120 calories per bag, Trader Joe’s Organic Freeze Dried Berry Mix is a smart addition to your freezer. Easily pull it out and use it for smoothies, yogurt parfaits and even healthy homemade sorbets.
“Blueberries, strawberries, blackberries and raspberries are nutrient-dense and fiber-rich fruits that should be incorporated into your diet regularly,” Micko says. “Whether you want a frozen option to add to your smoothies or fresh berries to top your morning yogurt, Trader Joe’s has both options.”
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