The 7 Best Mediterranean Diet Foods to Buy at Trader Joe’s

Ready to start eating a heart-healthy Mediterranean diet but 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.

What is the Mediterranean Diet?

The Mediterranean diet is a heart-healthy eating pattern inspired by the traditional cuisines of countries that border the Mediterranean Sea. That said, we follow an expanded view of the Mediterranean diet, which is more inclusive of the healthy foods and dishes from cultures around the world.

“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,” says Sheri 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 about how you eat, encouraging meals shared with family and friends, savoring each bite and living an active lifestyle.

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.

This Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce has 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 dried lentils can be hard to prepare because they require soaking and longer cooking times. Trader Joe’s Steamed Lentils make 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 these 18 High-Protein Lentil Dinners You’ll Want to Make Forever.

3. Whole Grains

Whole grains–barley, bulgur, quinoa, farro, oats, millet and red, brown and black rice–are prominent in the Mediterranean diet. Studies suggest replacing refined grains with whole grains promote cardiometabolic health by helping to reduce abdominal obesity, elevated cholesterol or fat in the blood and high blood sugar.

Gaw recommends quite a few whole grain options at Trader Joe’s, including Organic Tricolor Quinoa, Organic Brown Rice and Quinoa Fusilli Pasta and Gluten Free Organic Rolled Oats with Ancient Grains and Seeds.

Try our quick 3-ingredient Easy Brown Rice Pilaf with Spring Vegetables or Quinoa Power Salad for a delicious side dish to a piece of fish or chicken.

4. Extra Virgin Olive Oil

Trader Joe’s carries high-quality Extra Virgin Olive Oil along 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,” says Rhyan 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 fatty acids, which has been shown to be beneficial for heart health and reducing inflammation.,

5. Fatty Fish

“As a dietitian, one of my favorite grocery stores to snag Mediterranean foods is Trader Joe’s,” says Kerry 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 fish may reduce the risk of cardiovascular diseases and cognitive disorders, as well as help lower inflammation. To get the most benefit, aim to eat 2 servings of fish per week as part of a balanced diet. Conlon recommends pairing fish with Trader Joe’s Organic Mediterranean Style Salad Kit for a healthy, balanced and quick meal.

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 our Superfood Chopped Salad with Salmon & Creamy Garlic Dressing or make these Everything-Seasoned Almonds as a snack.

7. Marinated Artichokes

For a punch of flavor, pick up a jar of Trader Joe’s Marinated Artichokes On The Go, recommends Alexandra 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. 

Artichokes are 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.