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So, what can you eat on the Mediterranean diet? Essentially, this way of eating (and living) prioritizes fruits and veggies, legumes, healthy fats, whole grains, seafood, regular exercise and sharing the occasional glass of wine with loved ones. There aren’t any calorie restrictions, counting macros or tracking food in apps—but things like red meat, processed food, butter and refined sugars should be eaten in very limited quantities. (For the full breakdown, check out ourMediterranean diet guide,meal plan,shopping listandmore.)
We love the Mediterranean diet because it prioritizes nutritious, whole foods and an overall healthy lifestyle. The only downside? Buying groceries on the Med diet can get a little pricey, so went to Trader Joe’s—one of our favorite grocery stores for saving money—to find the tastiest (and healthiest) Mediterranean diet snacks. Here, our 10 favorite finds.
Nuts
Plain Greek Yogurt
A little bit of dairy is fine to eat on the Mediterranean diet, and we love plain Greek yogurt because it’s high in protein but low in sugar. Top yours with a handful of berries and nuts for the perfect afternoon pick-me-up or post-dinner treat.
Raw Veggies and Hummus
Dried Apricots
Cheese
Cheese is a satiating snack (and a little bit is allowed on the Med diet), and we love picking up TJ’smini brie bitesto pair with some fruit as an easy and portable option. Jonesing for something more savory? Opt for Trader Joe’s feta cheese in brine and melt an ounce over a piece of whole-wheat pita bread with your favorite veggie toppings for a mini Mediterranean-style pizza.
Olives
Trader Joe’s has so many yummy olive options. We love the portable containers for snacks, but you can’t go wrong with any heart-healthy option you choose. Just watch the sodium content—olives can be pretty salty!
Date Bites
With no added sugar, these date bites are made of dates, fruit, seeds and nuts—perfect for taking on the go or stashing in your desk for when you get a hankering for something sweet!
Air-Popped Popcorn
While popcorn may not be a traditional Mediterranean delicacy, whole grains (like air-popped popcorn) are! Trader Joe’s has so many delicious popcorn options—just make sure to opt for the air-popped kind and look out for added sugars. We love the organic air-popped popcorn with olive oil, or the air-popped popcorn with herbs and spices (it tastes kind of like ranch dressing mix!)
Dark Chocolate
The Mediterranean diet is easy to follow because it doesn’t deprive you of dessert—in fact, dessert is encouraged in moderation! For those moments where your sweet tooth can’t be tamed, we suggest picking up some of Trader Joe’s dark chocolate wedges. They’re perfect for portion control, and they’re delicious!
“Just” Beets or Carrots
TJ’s has bags of dehydrated sliced beets and rainbow carrots that mimic the flavor and crunch of potato chips—except they’re “just” beets or carrots and a little salt! So go ahead and get your snack on while getting in an extra serving of veggies.
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