I try to follow the Mediterranean diet on a tight budget. Here are 7 things I buy at Trader Joe's.

I pick up Italian extra-virgin olive oil at Trader Joe's.

The best quality olive oil is extra virgin, meaning the oil is extracted the first time the olives are pressed for their liquid.

My favorite part about olive oil is its versatility. I use it as a nonstick agent on my pans, a base for sautéeing veggies, and a topper for added garnish and flavor.

When creating my shopping list, I prioritize what I can purchase fresh — especially when it comes to herbs.

After all, any dish can be elevated with fresh herbs.

If I know I need to use my herbs over an extended period, I put them in a resealable bag with a damp paper towel in the fridge to help extend their freshness.

Trader Joe's has several tomato varieties, from cherry tomatoes for easy snacking to Roma tomatoes for making sauces.

I prefer to purchase tomatoes on the vine because I find they have a longer shelf life. Longevity is a priority because I'm only meal-prepping for one.

An essential part of the Mediterranean diet is eating whatever fruits and vegetables are in season.

So, I stock up on seasonal vegetables at Trader Joe's, where I find produce in season is often centerstage and reasonably priced.

I also like to check Trader Joe's website for recipe inspiration for my seasonal veggies.

There's a reason garlic and onion are classics in Mediterranean cooking: Both are delicious and high in natural antioxidants.

My Trader Joe's carries a wide selection of onions, so I always know it will almost always have the variety I want. However, I also love swapping basic white onions for the more delicately flavored shallot.

I like to dice onion and garlic, sauté them in olive oil, and store them in an airtight container in my fridge to use throughout the week for omelets, veggies, and pasta.

I've found that beans are a popular source of protein for the Mediterranean diet.

I use canned beans to whip up quick dips and salads that pair perfectly with fresh sliced bread. Sometimes, I blend them with fresh herbs, pasta water, and lemon juice to make a creamy protein-packed sauce.

Although not necessarily a crucial part of the Mediterranean diet, pasta is a great base if you want to consume more legumes and veggies. Sometimes, I also top my pasta with a white-bean sauce to create a high-protein dish.

I like to stock up on several different pasta shapes so I never get bored mixing and matching them with new sauces.

Click to keep reading Trader Joe's diaries like this one.

This story was originally published on January 2, 2024, and most recently updated on January 3, 2025.