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Ready to start eating a heart-healthyMediterranean dietbut not sure where to start? Trader Joe’s has you covered. The store offers a ton of options that fit in a Mediterranean diet, making it easier than ever to stock your kitchen with these convenient and easy-to-prepare ingredients.
Whether you’re new to the Mediterranean diet or a seasoned pro, these dietitian-approved picks will help you enjoy the benefits of the Mediterranean lifestyle while shopping at Trader Joe’s.
Mediterranean Diet Meal Plans
What Is the Mediterranean Diet?
“There isn’t one standard Mediterranean diet, although the dietary pattern emphasizes fruits, vegetables, whole grains and beans, plus moderate amounts of fish, poultry, dairy products, nuts, eggs and olive oil,” saysSheri Gaw, RDN, CDCES, a registered dietitian, certified diabetes care and education specialist and spokesperson for Dietitian Insights. “The diet also limits sweets, red meats, refined grains and highly processed foods,” she adds.
Studies show that the Mediterranean diet may reduce the risk of heart disease, stroke and certain cancers, while also promoting brain health and longevity.The Mediterranean diet isn’t just about what you eat—it’s abouthowyou eat, encouraging meals shared with family and friends, savoring each bite and living an active lifestyle.
Mediterranean Diet Dinners for the Summer (Weekly Plan & Shopping List!)
7 Best Mediterranean Diet Foods at Trader Joe’s
1. Canned Beans
Trader Joe’s carries a variety of canned beans. Look for canned garbanzo, black, pinto, kidney and white beans. Beans are rich in fiber, protein and other nutrients. In addition to improving digestion and promoting a healthy gut microbiome, fiber has been shown to reduce the risk of heart disease.
ThisChickpea & Quinoa Bowl with Roasted Red Pepper Saucehas plenty of plant-based protein. Grab the ingredients at Trader Joe’s and whip up a batch for easy, healthy grab-and-go lunches all week long.
2. Steamed Lentils
Lentils are a staple in Mediterranean diets, but cooking dried lentils takes time. Trader Joe’sSteamed Lentilsmake it easy to add protein and fiber-packed legumes to your meals.
“Legumes are a low-fat, cholesterol-free and high-fiber alternative to meat that are eaten daily in the Mediterranean region,” Gaw says.“A balanced diet that includes legumes is associated with a reduced risk of hypertension, type 2 diabetes, cardiovascular disease and other inflammatory conditions,” she adds.
For inspiration on how to enjoy them, check out these18 High-Protein Lentil Dinners You’ll Want to Make Forever.
3. Whole Grains
Gaw recommends quite a few whole-grain options at Trader Joe’s, includingOrganic Tricolor Quinoa,Organic Brown Rice and Quinoa Fusilli PastaandGluten Free Organic Rolled Oats with Ancient Grains and Seeds.
Try our quick three-ingredientEasy Brown Rice Pilaf with Spring VegetablesorQuinoa Power Saladfor a delicious side dish to a piece of fish or chicken.
4. Extra-Virgin Olive Oil
Trader Joe’s carries high-qualityExtra Virgin Olive Oilalong with other healthy plant-based oils. “Olive oil may be one of the biggest staples and primary sources of fat used in the Mediterranean diet,” saysRhyan Geiger, RDN, a Phoenix-based dietitian. “In the Mediterranean diet, olive oil is used for cooking, marinades and dressings,” she adds. Extra-virgin olive oil is an excellent source of monounsaturated fatty acids and polyphenols, which have been shown to be beneficial for heart health andreducing inflammation.,
Is Olive Oil Healthy? Here’s What a Dietitian Says
5. Fatty Fish
“As a dietitian, one of my favorite grocery stores to snag Mediterranean foods is Trader Joe’s,” saysKerry Conlon, RDN, a dietitian specializing in gastrointestinal diseases and disorders. “Trader Joe’s has a variety of wild-caught fish options packed with anti-inflammatory omega-3s, like salmon and tuna, which are available fresh, frozen and canned,” she adds.
Consuming fishmay reduce the risk of cardiovascular diseases and cognitive disorders, as well as help lower inflammation.To get the most benefit, aim to eat two servings of fish per week as part of a balanced diet. Conlon recommends pairing fish with Trader Joe’sOrganic Mediterranean Style Salad Kitfor a healthy, balanced and quick meal.
3 Tips for Buying the Healthiest Canned Tuna and Salmon
6. Nuts and Seeds
Trader Joe’s has a variety of nuts, seeds and trail mixes with dried fruits. They offer raw, roasted, salted and unsalted options at competitive prices. Nuts are an excellent source of fiber, vitamins, minerals and antioxidants.They also provide a moderate amount of protein per serving. Try sunflower seeds in ourSuperfood Chopped Salad with Salmon & Creamy Garlic Dressingor make theseEverything-Seasoned Almondsas a snack.
7. Marinated Artichokes
For a punch of flavor, pick up a jar of Trader Joe’sMarinated Artichokes on the Go, recommendsAlexandra Oppenheimer Delvito, M.S., RD, a registered dietitian and communications consultant. “They are popular with my whole family, even my 4-year-old. They are perfect for quality, flavorful on-the-go veggies whether we’re having a picnic, at the beach or traveling,” she says.
Artichokesare low in fat, high in fiber and loaded with vitamins and minerals like vitamin K, folate (a B vitamin), magnesium and potassium, plus antioxidants. These marinated artichokes from TJ’s are also packed in heart-healthy olive oil.
The Bottom Line
Trader Joe’s offers many Mediterranean diet ingredient options, making it easy to incorporate this heart-healthy eating pattern into your daily life. Stock your pantry with these TJ’s staples and enjoy the flavors and health benefits of the Mediterranean lifestyle with ease.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO.The Effects of the Mediterranean Diet on Health and Gut Microbiota.Nutrients. 2023;15(9):2150. Published 2023 Apr 29. doi:10.3390/nu15092150Zhang, S., Tian, J., Lei, M. et al.Association between dietary fiber intake and atherosclerotic cardiovascular disease risk in adults: a cross-sectional study of 14,947 population based on the National Health and Nutrition Examination Surveys.BMC Public Health 22, 1076 (2022). https://doi.org/10.1186/s12889-022-13419-ySawicki CM, Jacques PF, Lichtenstein AH, et al.Whole- and Refined-Grain Consumption and Longitudinal Changes in Cardiometabolic Risk Factors in the Framingham Offspring Cohort.J Nutr. 2021;151(9):2790-2799. doi:10.1093/jn/nxab177Cena H, Calder PC.Defining a Healthy Diet: Evidence for The Role of Contemporary Dietary Patterns in Health and Disease. Nutrients. 2020;12(2):334. Published 2020 Jan 27. doi:10.3390/nu12020334Santangelo C, Vari R, Scazzocchio B, et al.Anti-inflammatory Activity of Extra Virgin Olive Oil Polyphenols: Which Role in the Prevention and Treatment of Immune-Mediated Inflammatory Diseases?.Endocr Metab Immune Disord Drug Targets. 2018;18(1):36-50. doi:10.2174/1871530317666171114114321Zhao H, Wang M, Peng X, et al.Fish consumption in multiple health outcomes: an umbrella review of meta-analyses of observational and clinical studies.Ann Transl Med. 2023;11(3):152. doi:10.21037/atm-22-6515Gonçalves B, Pinto T, Aires A, et al.Composition of Nuts and Their Potential Health Benefits-An Overview.Foods. 2023;12(5):942. Published 2023 Feb 23. doi:10.3390/foods12050942
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO.The Effects of the Mediterranean Diet on Health and Gut Microbiota.Nutrients. 2023;15(9):2150. Published 2023 Apr 29. doi:10.3390/nu15092150Zhang, S., Tian, J., Lei, M. et al.Association between dietary fiber intake and atherosclerotic cardiovascular disease risk in adults: a cross-sectional study of 14,947 population based on the National Health and Nutrition Examination Surveys.BMC Public Health 22, 1076 (2022). https://doi.org/10.1186/s12889-022-13419-ySawicki CM, Jacques PF, Lichtenstein AH, et al.Whole- and Refined-Grain Consumption and Longitudinal Changes in Cardiometabolic Risk Factors in the Framingham Offspring Cohort.J Nutr. 2021;151(9):2790-2799. doi:10.1093/jn/nxab177Cena H, Calder PC.Defining a Healthy Diet: Evidence for The Role of Contemporary Dietary Patterns in Health and Disease. Nutrients. 2020;12(2):334. Published 2020 Jan 27. doi:10.3390/nu12020334Santangelo C, Vari R, Scazzocchio B, et al.Anti-inflammatory Activity of Extra Virgin Olive Oil Polyphenols: Which Role in the Prevention and Treatment of Immune-Mediated Inflammatory Diseases?.Endocr Metab Immune Disord Drug Targets. 2018;18(1):36-50. doi:10.2174/1871530317666171114114321Zhao H, Wang M, Peng X, et al.Fish consumption in multiple health outcomes: an umbrella review of meta-analyses of observational and clinical studies.Ann Transl Med. 2023;11(3):152. doi:10.21037/atm-22-6515Gonçalves B, Pinto T, Aires A, et al.Composition of Nuts and Their Potential Health Benefits-An Overview.Foods. 2023;12(5):942. Published 2023 Feb 23. doi:10.3390/foods12050942
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO.The Effects of the Mediterranean Diet on Health and Gut Microbiota.Nutrients. 2023;15(9):2150. Published 2023 Apr 29. doi:10.3390/nu15092150Zhang, S., Tian, J., Lei, M. et al.Association between dietary fiber intake and atherosclerotic cardiovascular disease risk in adults: a cross-sectional study of 14,947 population based on the National Health and Nutrition Examination Surveys.BMC Public Health 22, 1076 (2022). https://doi.org/10.1186/s12889-022-13419-ySawicki CM, Jacques PF, Lichtenstein AH, et al.Whole- and Refined-Grain Consumption and Longitudinal Changes in Cardiometabolic Risk Factors in the Framingham Offspring Cohort.J Nutr. 2021;151(9):2790-2799. doi:10.1093/jn/nxab177Cena H, Calder PC.Defining a Healthy Diet: Evidence for The Role of Contemporary Dietary Patterns in Health and Disease. Nutrients. 2020;12(2):334. Published 2020 Jan 27. doi:10.3390/nu12020334Santangelo C, Vari R, Scazzocchio B, et al.Anti-inflammatory Activity of Extra Virgin Olive Oil Polyphenols: Which Role in the Prevention and Treatment of Immune-Mediated Inflammatory Diseases?.Endocr Metab Immune Disord Drug Targets. 2018;18(1):36-50. doi:10.2174/1871530317666171114114321Zhao H, Wang M, Peng X, et al.Fish consumption in multiple health outcomes: an umbrella review of meta-analyses of observational and clinical studies.Ann Transl Med. 2023;11(3):152. doi:10.21037/atm-22-6515Gonçalves B, Pinto T, Aires A, et al.Composition of Nuts and Their Potential Health Benefits-An Overview.Foods. 2023;12(5):942. Published 2023 Feb 23. doi:10.3390/foods12050942
Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO.The Effects of the Mediterranean Diet on Health and Gut Microbiota.Nutrients. 2023;15(9):2150. Published 2023 Apr 29. doi:10.3390/nu15092150
Zhang, S., Tian, J., Lei, M. et al.Association between dietary fiber intake and atherosclerotic cardiovascular disease risk in adults: a cross-sectional study of 14,947 population based on the National Health and Nutrition Examination Surveys.BMC Public Health 22, 1076 (2022). https://doi.org/10.1186/s12889-022-13419-y
Sawicki CM, Jacques PF, Lichtenstein AH, et al.Whole- and Refined-Grain Consumption and Longitudinal Changes in Cardiometabolic Risk Factors in the Framingham Offspring Cohort.J Nutr. 2021;151(9):2790-2799. doi:10.1093/jn/nxab177
Cena H, Calder PC.Defining a Healthy Diet: Evidence for The Role of Contemporary Dietary Patterns in Health and Disease. Nutrients. 2020;12(2):334. Published 2020 Jan 27. doi:10.3390/nu12020334
Santangelo C, Vari R, Scazzocchio B, et al.Anti-inflammatory Activity of Extra Virgin Olive Oil Polyphenols: Which Role in the Prevention and Treatment of Immune-Mediated Inflammatory Diseases?.Endocr Metab Immune Disord Drug Targets. 2018;18(1):36-50. doi:10.2174/1871530317666171114114321
Zhao H, Wang M, Peng X, et al.Fish consumption in multiple health outcomes: an umbrella review of meta-analyses of observational and clinical studies.Ann Transl Med. 2023;11(3):152. doi:10.21037/atm-22-6515
Gonçalves B, Pinto T, Aires A, et al.Composition of Nuts and Their Potential Health Benefits-An Overview.Foods. 2023;12(5):942. Published 2023 Feb 23. doi:10.3390/foods12050942
