Dietitian Shares 12 Trader Joe's Staples for Mediterranean Diet

Lauren Manaker, a registered dietitian with over 20 years of experience, relies on specific Trader Joe's products to maintain a Mediterranean diet while managing a busy schedule. She emphasizes that despite her profession, she does not enjoy cooking, planning, or cleaning. Her list includes precooked hard-boiled eggs, vegan pesto, and frozen Tarte au Brie et aux Tomates for easy meals.

Manaker recommends Norwegian farm-raised salmon for healthy fats and Envy apples for their longevity and nutritional value. Other staples include vegan creamy dill dressing, Clif Bars for pre-workout energy, and frozen fruits-and-greens smoothie blends. She also utilizes prepackaged veggie mixes, organic Mediterranean salad kits, and precooked grains like bulgur pilaf to streamline dinner preparation. These items allow her to feed her family nutrient-dense meals without extensive kitchen time.

Manaker prioritizes items that offer nutritional density and convenience. She selects Envy apples because their flesh stays white longer after slicing, preventing discoloration in salads or lunchboxes. These apples provide fiber and balanced sweetness.

For protein, she purchases Norwegian farm-raised salmon. She notes that this salmon is known for its pure taste, firm flesh, and beautiful color, attributed to balanced fat content. It is a rich source of omega-3, vitamins D, B12, and A, and selenium. Additionally, she buys precooked and shelled hard-boiled eggs, which serve as a quick protein source for breakfast or salad toppings.

To avoid cooking from scratch, Manaker utilizes various sauces and snacks. She recommends the vegan kale, cashew, and basil pesto, noting that even non-vegans can use it on pasta, sandwiches, or as a dip for grilled cheese. She also favors the vegan creamy dill dressing, which she describes as free from fillers or emulsifiers and satisfying in flavor. It can be used on salads, as a sauce for chicken or fish, or as a condiment.

For energy, she relies on Clif Bars as a pre-workout snack containing plant-based protein, fat, and carbohydrates. For breakfast, the frozen fruits-and-greens smoothie blend—which includes blueberries, bananas, strawberries, dragon fruit, spinach, and kale—eliminates the need for chopping or prepping.

Dinner preparation is streamlined using prepackaged options. Manaker highlights the organic Mediterranean-style salad kit, which contains radicchio, broccoli, roasted chickpeas, and a dressing packet. She pairs this with protein and starch for a balanced meal.

For hot sides, she uses prewashed and cut veggie kits like the asparagus sauté with mushrooms and onions, which only requires sautéing in olive oil. She also buys the bulgur pilaf with butternut squash and feta cheese, a precooked frozen grain that just needs heating. Another low-carb option is the frozen precooked cauliflower rice stir-fry, which she mixes with regular rice for her family.

Manaker acknowledges that even dietitians crave easy meals like pizza. Her solution is the Trader Joe's Tarte au Brie et aux Tomates. She notes that heating this frozen item takes less time than waiting for delivery from a local pizzeria. She typically enjoys one serving as a main course accompanied by a side salad to create a complete meal.