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- I follow a high-protein Mediterranean diet. Here are 12 items I always buy at Trader Joe’s. (businessinsider.com)
Trader Joe’s Haul: A Registered Dietitian’s Top Picks for a High-Protein, Mediterranean Lifestyle
For those striving to maintain a healthy diet while juggling a busy schedule, Trader Joe’s emerges as a consistent champion. We recently caught up with Kristen Carli, a registered dietitian and a busy mom, who shared her go-to items for fueling a high-protein, Mediterranean diet. Her selections prove that nourishing your body with wholesome, muscle-building foods doesn’t have to be complicated or time-consuming.
Carli’s philosophy centers on the Mediterranean diet’s emphasis on fruits, vegetables, whole grains, poultry, fish, nuts, and seeds, while consciously limiting red meat and ultra-processed options. She also prioritizes protein to support lean muscle mass.
The good news? Trader Joe’s delivers on all fronts.
Here’s a closer look at Carli’s top Trader Joe’s treasures:
Snacks and Sides that Satisfy:
- Ranch-Seasoned Cashews: A self-proclaimed ranch fan, Carli raves about these savory nuts. Packed with healthy fats and plant-based protein, they’re a perfect pick-me-up for a hectic day.
- Mediterranean-Style Hummus: Among Trader Joe’s extensive hummus offerings, this whipped delight stands out. Carli pairs it with raw vegetables like baby carrots, cucumbers, and bell peppers for a crunchy, nutritious snack.
- Fresh Mozzarella Cheese Snackers: Adhering to the Mediterranean diet’s allowance for moderate cheese consumption, these convenient snackers provide 5 grams of protein per serving. They’re ideal for a quick energy boost alongside whole fruit.
- Butternut Squash Zig-Zags: A hit with her toddler, these pre-cut zig-zags make preparing nutritious butternut squash a breeze. Carli notes that fun shapes can often turn kids into veggie enthusiasts.
Effortless Mealtime Solutions:
- Marinated Chicken Varieties: To combat “boring” chicken, Carli opts for pre-marinated options. The Sundried Tomato and Basil Chicken Tenders cook quickly and are a flavorful addition to spaghetti squash for a plant-forward “pasta night.”
- Ready Veggies: This convenient bag of pre-sliced broccoli, Brussels sprouts, red cabbage, kale, carrots, and snow peas is a time-saver. Carli tosses them in a quick tofu stir-fry or roasts them with salmon for an easy dinner.
- Chicken Lettuce Wraps: From Trader Joe’s popular prepared food section, these wraps are a new favorite, boasting an impressive 29 grams of protein in just 300 calories – perfect for a quick, satisfying lunch.
- Lemon-Rosemary Chicken: This spatchcocked chicken is a sheet-pan dinner superstar.
Roasted for an hour, it pairs perfectly with roasted potatoes and broccoli for a flavorful and easy meal.
- Lemon-Chicken and Arugula Salad: Loaded with whole grains like red quinoa and couscous, this salad provides complex carbohydrates and protein, keeping Carli feeling full and energized.
- Unexpected Cheddar Chicken Sausage: A family favorite, this chicken sausage offers a delicious alternative to red meat. Carli enjoys it in moderation, acknowledging its processed nature.
- Precooked Just Chicken Strips: Keeping cooked, sliced chicken on hand is crucial for meeting daily protein goals. These convenient strips make it easy to boost the protein content of almost any meal.
- Frozen Chicken Burrito Bowl: Carli even prefers Trader Joe’s frozen chicken burrito bowl over a popular competitor. With brown rice, black beans, red quinoa, 22 grams of protein, 9 grams of fiber, and only 370 calories, it’s a guilt-free and convenient lunch option.
The cheese, she says, is just “a little treat.”
Carli’s insights demonstrate that adhering to a high-protein, Mediterranean diet, even with a busy schedule, is entirely achievable with the right choices from your local Trader Joe’s.