Best Things at Trader Joe’s for Mediterranean Diet, From Dietitian

Envy apples can be added to salads, “girl dinners,” or lunchboxes for an extra crunch, a boost of fiber, and balanced sweetness.

They’re appealing because their insides tend to stay whiter longer, allowing for slicing or chopping without worrying too much about being stuck with discolored fruit.

Salmon from Norway is known for its pure taste, beautiful color, and firm flesh. Much of that is due to its balanced fat content and firm texture.

It’s also nutrient-dense, providing essentials such as omega 3; vitamins D, B12, and A; and selenium. Plus, it’s incredibly easy to cook, especially if I remember to marinate it the night before.

Not loving to cook also means not loving to prep snacks. But because I live an active lifestyle, I know I need to fuel myself with nutrients such as sustainable carbs before I start a workout.

Clif Bars are crafted with a blend of plant-based protein, fat, and carbohydrates. They’re my go-to pre-workout snack that requires zero effort in the kitchen.

I don’t follow a vegan diet, but that doesn’t stop me from purchasing Trader Joe’s pesto to use on pasta dishes, sandwiches, or as a dip.

This pesto is also my secret ingredient in grilled-cheese sandwiches.

The blend of frozen produce makes my smoothie-making so easy.

There’s no chopping or prepping required when I’m in the mood for a breakfast smoothie — I simply toss some into a blender, add milk, and turn it on. 

If it were socially acceptable to drink Trader Joe’s vegan creamy dill dressing with a straw, I’d do it. I love that it’s free from fillers or emulsifiers, and the flavor is incredibly satisfying. 

The obvious way to enjoy this dressing is on top of salad. However, I also use it as a saucy addition to chicken or fish meals, an ingredient in grain-based dishes, and a condiment on sandwiches.

Making a salad isn’t extremely labor-intensive.

However, opening a salad kit and dumping all of the contents into a bowl is so much easier than procuring and chopping ingredients and coming up with the perfect flavor combo. 

Trader Joe’s Mediterranean salad kit is packed with veggies and a corresponding dressing packet. I love pairing it with protein and starch for a balanced and healthy meal.

Veggies are a must at dinnertime in my house. Having prewashed and cut veggie and produce kits, such as the Trader Joe’s asparagus sauté, makes cooking dinner a breeze.

Simply open the package and sauté everything in some extra-virgin olive oil. 

Whole grains can be both nutritious and filling. For those who don’t like spending too much time in the kitchen, cooking them can be a tedious task.

Precooked frozen grains, such as Trader Joe’s bulgur pilaf, help save a ton of time because they just need to be heated through.

Plus, this one is made with butternut squash, and I like the boost of veggies in every bite.

Trader Joe’s precooked cauliflower rice is a perfect base for a low-carb meal. I just add a protein for a complete dish. 

For people who don’t love cauliflower rice — but tolerate it because they want to include more veggies in their diet (such as my husband) — mixing this dish with some regular rice can offer the best of both worlds.

Precooked and shelled hard-boiled eggs make for an easy breakfast protein, salad topping, or sandwich addition.

Yes, even dietitians want to have pizza night once in a while.

Trader Joe’s frozen Tarte au Brie et aux Tomates satisfies the fiercest pizza craving. Plus, heating it up takes less time than we’d spend waiting for a pie to be delivered from the local pizzeria.

I enjoy one serving along with a side salad for a full meal. 

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This story was originally published on September 25, 2023, and most recently updated on April 16, 2025.