I'm a dietitian on the Mediterranean diet. Here are 12 things I buy at Trader Joe's when I don't feel like cooking.

Mon, 01/05/2026 - 10:05

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A cart full of groceries at trader joes — As a dietitian, I get many of my favorite Mediterranean-diet staples at Trader Joe's when I can find them.
Lauren Manaker

I've been a dietitian for over 20 years and follow the Mediterranean diet, but I don't love cooking.
Precooked hard-boiled eggs, vegan pesto, and frozen pizza from Trader Joe's make my life easier.
I also pick up Envy apples, salmon, and vegan creamy dill dressing to use in a number of meals.

When I tell people I've been a registered dietitian for more than 20 years, the assumption is that I love to eat nutritious foods and cook them myself.

I try to mostly eat balanced and nutrient-dense meals that follow the Mediterranean diet — which focuses on consuming lots of whole grains and produce while limiting red meats and processed foods — but I don't enjoy spending time planning, cooking, and cleaning.

Thankfully, Trader Joe's has some gems that help me feed my entire family (including a picky child).

Here are some of my must-buy items that I use to help create healthy and easy meals without spending too much time in the kitchen.

Editor's Note: Product price and availability may vary.

Envy apples seem to stay fresh longer.

hand holding an envy apple in front of a stack of envy apples at trader joes — Lauren Manaker

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.

I buy Norwegian farm-raised salmon for a kick of healthy fats and protein.

hand holding a pack of Norwegian salmon in front of the fish fridge at trader joes — Lauren Manaker

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.

The vegan kale, cashew, and basil pesto tastes good on almost everything.

hand holding a container of vegan pesto from trader joes in front of the dips fridge — Lauren Manaker

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

Containing kale, cashew, and basil, this pesto is also my secret ingredient in killer grilled-cheese sandwiches.

Its vegan creamy dill dressing also elevates a slew of dishes.

hand holding bottle of vegan dill dressing in front of a fridge of dressings at trader joes — Lauren Manaker

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 a 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.

Clif Bars are my go-to for a quick energy boost.

hand holding a clif bar in front of a shelf of clif bars at trader joes — Lauren Manaker

Not loving to cook also means not loving to prep snacks. However, because I lead an active lifestyle, I know I need to fuel myself with nutrients such as sustainable carbohydrates before starting a workout.

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

Trader Joe's fruits-and-greens smoothie blend makes morning smoothies a breeze.

hand holding a bag of frozen smoothie blend in the freezer aisle at trader joes — Lauren Manaker

This frozen blend of blueberries, bananas, strawberries, dragon fruit, spinach, and kale makes 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 of this into a blender with milk.

The organic Mediterranean-style salad kit helps us eat more veggies.

mediterranean style salad kit on the fridge shelf with salad kits at trader joes — Lauren Manaker

Making a salad isn't extremely labor-intensive.

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

One of my favorite picks is the Trader Joe's Mediterranean salad kit, with ingredients like radicchio, broccoli, and roasted chickpeas, and includes a corresponding dressing packet.

I love pairing it with protein and starch for a balanced and healthy meal.

Trader Joe's prepackaged veggie mixes come in handy.

hand holding a package of asparagus saute in front of the preprepared veggies fridge at trader joes — Lauren Manaker

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 with mushrooms and onions, makes cooking dinner a breeze.

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

The bulgur pilaf with butternut squash and feta cheese is an easy side dish.

hand holding a bag of bulgar pilaf in the freezer aisle at trader joes — Lauren Manaker

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 with squash and feta, only need to be heated through. Plus, this one is made with butternut squash, and I like the boost of veggies in every bite.

Riced cauliflower stir-fry is a great base for a low-carb meal.

hand holding a package of cauliflower rice stir-fry in the freezer aisle at trader joes — Lauren Manaker

Trader Joe's frozen precooked cauliflower rice is a perfect base for a low-carb meal. I just add a protein to make it a more 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.

Hard-boiled eggs are a secret shortcut in my kitchen.

hand holding a bag of premade hard boiled eggs in front of a fridge at trader joes — Lauren Manaker

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

Trader Joe's Tarte au Brie et aux Tomates is my solution for pizza night.

brie and tomato pizza in the freezer aisle at trader joes — Lauren Manaker

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 as a main course, accompanied by a side salad, for a complete meal.

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

This story was originally published on September 25, 2023, and most recently updated on January 5, 2025.

Read the original article on Business Insider

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I'm a dietitian on the Mediterranean diet. Here are 12 things I buy at Trader J…