• I've been following the Mediterranean diet for years, and I've learned a lot of simple recipes. 
• Lamb souvlaki, baked salmon, and creamy chicken pasta are all in my dinner rotation. 
• For breakfast, I love shakshuka, and orange, avocado, and shrimp salad is a great lighter meal.

I learned to cook for the Mediterranean diet at university over five years ago. Since then, I've tried various recipes and even developed some of my own.

I take a minimalist approach to my diet and often only use a few ingredients in my meals. I bulk out the more expensive ingredients, like fresh fish and poultry, with whole grains, mixed beans, and vegetables.

My favorite recipes take about 10 to 30 minutes to prepare and don't require any specialist equipment. 

I've discovered a love for orange, avocado, and shrimp salad

I wasn't initially convinced that orange, mustard, and shrimp went together. It felt unnatural to make a salad without traditional ingredients like cucumber and tomato.

However, the sweetness of the orange sharpens the buttery avocado and perfectly complements the shrimp. 

Start by tearing half of an orange into segments. Squeeze the juice from the other half and put it to the side. Dice an avocado, slice half a red onion, and rip up some romaine lettuce. Add all of the components to a bowl with a few pieces of shrimp on top — I like to buy the precooked kind for convenience.

To make the dressing, combine the orange juice with a splash of olive oil, a teaspoon of wholegrain mustard, and a little salt and pepper.

Zucchini fritters with tzatziki make a wonderful lunch

Vegetable fritters are one of my favorite snack foods to batch-cook and freeze for busy weekday lunches. 

Grate one zucchini and half an onion into a sieve. Add a little salt and squeeze out the excess water with a spoon.

Then, grate a handful of Parmesan into a bowl with a cup of all-purpose flour, a splash of milk, and one egg. Combine the grated vegetables and batter. 

Add a generous amount of olive oil to a pan and fry small dollops of batter until golden. Press the fritters flat to make sure they're cooked all the way through.

For the tzatziki dip, mix Greek yogurt, two crushed garlic cloves, a sprig of fresh mint, and a dash of olive oil. 

Smoked mackerel pâté is an indulgent treat

Instead of sweets and chocolate, I like to indulge in cheeses, smoked meats, and pâtés. 

To make that fit into my Mediterranean diet, I combine precooked and shredded smoked mackerel, light cream cheese, and a squeeze of lemon juice.

Season the pâté with salt and pepper, and serve it spread on sourdough toast. 

Shakshuka is the ultimate weekend brunch dish

If I fancy a Mediterranean breakfast on the weekend, I go for shakshuka.

Sauté diced red pepper, green pepper, and onion with two crushed garlic cloves. Add a sprinkle of cumin, paprika, coriander, and red-chili flakes before pouring in some chopped tomatoes.

Place three eggs in the mixture, cover the pan, and let them simmer on low heat.

Remove from the heat once your eggs are cooked to your liking and finish with fresh chopped parsley and mint. 

On special occasions, I'll whip up a lamb souvlaki

As a young journalist, lamb is a little out of my price range, so I reserve it for special occasions.

I opt for a good-quality lamb shoulder and season it with garlic, oregano, lemon juice, and olive oil for a few hours.

Add chunks of lamb to a wooden skewer and throw them on the grill. I often bulk out my kebabs with bell peppers and onions.

Finish the meal with tzatziki and Greek potatoes. 

Salmon with veggies is an easy weeknight meal

If I've spent my evening at a spin class or late-night meeting, salmon is my go-to dish.

Season some fillets with garlic and herbs and wrap them in aluminum foil. Cook them in the oven for about 15 minutes and pair them with roasted asparagus and broccoli. 

I've concocted a Mediterranean version of a make-your-own pizza 

If you have an at-home dinner date coming up, make some puff-pastry pizza together.

Roll out a premade puff-pastry sheet, add pesto and tomato paste for the base, and cook for five minutes. 

Once it's out, top with crumbled feta, spinach, and onions for a veggie-style pizza. You could also use some shredded salmon for a little extra protein.

Put it back in the oven until the cheese starts to brown and melt.

To balance out my lighter meals, I like to make a 1-pot creamy-chicken pasta 

We all need cheesy carb-filled dinners from time to time — the Mediterranean diet is all about balance and moderation. 

Chop up a few chicken breasts, fry them in a pan until golden, and remove.

Sauté a few cloves of garlic and combine with chicken stock, heavy cream, and fettuccine pasta in the pan. The measurements will depend on how much you like garlic and cream. 

Once the sauce has thickened, sprinkle in some Parmesan, olives, and lemon slices and pop the cooked chicken back in.

Chorizo and butter-bean stew is a cozy meal 

On colder days, I like to cozy up with a stew.

Slice up some chorizo and fry in a pan for a few minutes. Crank your extractor fan onto its highest setting to avoid the smoke alarm going off — I speak from experience. 

Toss in cans of butter beans and chopped tomatoes and let everything sizzle.

Add a big spoonful of pesto for a garlicky twist and serve.

I like to make frittata when it's time to clean out the fridge

When I don't know what to make, eggs are always a great option.

Mix a few eggs, a handful of sun-dried tomatoes, and some crumbled feta cheese together.

Finely dice half an onion and fry with crushed garlic for a few minutes. Sauté some spinach in the onion mixture and pour the egg concoction on top.

Bake in the oven until the egg is fully cooked and garnish with fresh parsley and your seasonings of choice. 

Whenever I need a little extra protein, I turn to tofu 

If I find myself in a bit of a food rut, I mix things up with meat alternatives.

I've only recently discovered tofu, and I've been enjoying adding it to salads and grain bowls for a protein boost.

I marinate the tofu cubes in lemon, garlic, and rosemary overnight and then fry them in olive oil for a crispy texture.

This story was originally published on May 17, 2022, and most recently updated on January 10, 2025. 

• In 2015, Mina Grace Ward, 60, was diagnosed with Graves' disease, an autoimmune disorder.
• In hopes of improving symptoms like hair loss and fatigue, she went sober and changed her diet.
• She's been in remission since 2018, regrowing her hair and no longer having panic attacks.

Editor's note: Business Insider has verified all medical records mentioned in this article.

When I was 50, I was diagnosed with Graves' disease, a common autoimmune disorder that causes an overactive thyroid.

I was a textbook case. I experienced the main symptoms — rapid weight loss, high blood pressure, hair loss, fatigue, inflammation, anxiety, depression — all at the same time. I lost 15 pounds in two weeks and was completely debilitated. I couldn't get out of bed.

There is no cure for Graves' disease. Some people can go into remission after undergoing a thyroidectomy or taking short-term medication, though success rates aren't high. A year into treatment, my endocrinologist didn't give me much hope for getting better; she was throwing different prescriptions at me and they weren't leading to much improvement in my health.

She told me that my diet, which I considered balanced, wouldn't cure me. I wasn't convinced. Because I was sick and tired of feeling sick and tired, I decided it couldn't hurt to cut a few things out.

While I never drank heavily, I was used to having wine with dinner or grabbing a few cocktails at a concert. I knew alcohol is a toxin and that no amount is safe to consume, so I stopped drinking.

Between going sober and cutting out some inflammatory foods like red meat, I started to feel better. My thyroid tests gradually yielded normal levels, and have stayed that way since 2018.

I've also grown my hair back, stopped experiencing panic attacks, and feel happier than ever.

I became more mindful of what I consume

Even before my Graves' diagnosis, I thought about going sober; I knew how a few drinks could add up.

I also gave up foods that could make my symptoms worse, like seafood, which is high in iodine and can trigger hyperthyroidism. I essentially followed a more plant-based version of the Mediterranean diet.

About six months after making these changes, I saw my endocrinologist again. She said my thyroid levels were getting better. By 2017, they were normal.

Since then, I've loosened up my diet a little — I eat cheese in moderation, for example. I fluctuate, listening to how my body feels.

Still, I haven't given up sobriety.

Going sober fixed my worst symptoms

One of my most distressing Graves symptoms was hair loss. I was losing so much that I was actually balding on the top of my head. Since changing my diet, I fully changed course: my hair feels fuller and healthier.

My moods were also impacted by Graves' — anxiety and depression are common symptoms, and I experienced both.

I realized that I felt worse when I drank. I cried all the time. Since quitting, I stopped feeling the sadness I used to. I also no longer have panic attacks. At my worst, I had them three or four times a day.

The biggest change was in my energy levels. Fatigue is a major symptom of Graves' — I was always exhausted. Going booze-free improved my sleep; I started getting a full eight hours and waking up more rested and refreshed. My energy came back.

Even though I didn't have Graves' in my 20s and 30s, I know drinking eventually catches up to you as you age. While I had fun when I was younger, I now want to focus on living longer and maintaining the highest quality of life I can.

I am still in remission

To be considered in remission from Graves' disease, you have to have normal thyroid levels for two years without medication.

At first, I was close to hitting remission. My doctor weaned me off hyperthyroidism medication and I reached a year and 10 months with good test results. Because I underwent a very stressful time in my life, my symptoms were triggered again. I was put back on medication, and this time, I made sure to follow my new diet as closely as possible and try stress-relieving exercises. Within three months, my numbers went back to normal.

I've now been in remission for seven years, since 2018. I try to use my experience to make a difference: I wrote a cookbook of recipes that helped me reduce my symptoms. My four sons, who work at an Italian restaurant I started with my ex-husband, recently included more vegetarian, vegan, and gluten-free options on the menu after seeing how much they helped me.

I turned 60 this year. I know I'm so much happier because I chose to go sober and change my diet. I absolutely love life; I've never felt this healthy and this alive, all because I started taking care of my body.

• I've followed the Mediterranean diet for over 2 years, and I buy a lot of staples at the store.
• I regularly stock up on olive oil, Greek yogurt, whole grains, and peanut butter.
• Other essentials in the Mediterranean diet include foods high in healthy fats and protein. 

My grocery haul used to be filled with processed junk and sugary snacks, but once I switched to the Mediterranean diet, it looked more like a vegetable patch filled with color and lots of leaves. 

The Mediterranean diet, which has been considered one of the healthiest ways to eat, emphasizes whole grains, vegetables, fruit, legumes, and healthy fats. Fish, seafood, and eggs are my primary sources of protein (although you can also have white meat like chicken). Dairy, in the form of yogurt or cheese, appears on the menu a few times a week.

In the years I've followed the Mediterranean diet, I've cut out red and white meat (I still eat fish) and swapped the processed buys for fresh food.

Here's what I tend to buy whenever I go to the grocery store for all of my Med-diet needs.

Olive oil is a staple in nearly every dish

Olive oil is the staple ingredient in everything I eat on the Mediterranean diet. I use the most affordable cooking oil I can find, whether I'm frying fish, blitzing together a vegetable soup, or baking. 

I'll also splash out on the fanciest olive oils (ideally when they're on sale) and use them to drizzle on leaves, whole-grain salads, pasta dishes, seafood, and grilled vegetables.

I typically buy the biggest size I can find for the best value because I use so much olive oil. 

Greek yogurt adds the perfect amount of protein

Although plain yogurt is not as exciting as its flavored counterpart, the low-sugar, high-protein Greek-style version is always my grocery store pick.

I love to top the yogurt with fruit like blueberries and pomegranate seeds, sometimes with a drizzle of honey as a breakfast staple or dessert.

Greek yogurt is also great as a dip for savory dishes and can add creaminess to dressings. It's delicious mixed with olive oil, lemon, white-wine vinegar, garlic, and some herbs, like cilantro. I've recently discovered that you can add Greek yogurt to soups for extra creaminess.

Now that I've been eating Greek yogurt for so long, I no longer miss the fruity, ultra-sugary kind. 

Canned tuna is an affordable alternative to fresh fish

Fish is a big part of the Med diet that's delicious and nutritious, but it can be pricey. Fresh fish is my indulgence, but with the right herbs, frozen or canned tuna does the trick just as well at a fraction of the cost.

I'll have tuna for lunch a couple of times a week. I'll make a Nicoise salad with spinach leaves, a couple of hard-boiled eggs, tomatoes, a few potatoes, and a dressing made with olive oil, lemon juice, and mustard. It's so easy to throw together and tastes just like those Nicoise salads I used to gobble up in French bistros.

I always stock up on canned sardines, too. They're perfect when grilled with lemon juice and served on whole-wheat bread.

Onions and garlic are my favorite ways to add flavor

My cupboards are always bursting with red and white onions and shallots. I also keep scallions in the fridge.

I use onions in most meals I make: soups, stews, pasta, protein dishes, omelets, the list goes on.

Garlic is another essential ingredient. I've found if you add more garlic to a dish, you need less salt. Also, this is purely anecdotal, but I'm pretty sure the more garlic I eat, the less sugar I crave. 

I elevate my dishes with fresh and dried herbs

I'm often trying to save money on food by seeking out frozen or canned alternatives, or in the case of herbs, dry ones instead of fresh.

I use plenty of dry herbs in my cooking, but I'll always buy some fresh, too. My taste buds have started getting used to that extra kick of fresh dill in an omelet or a sprinkle of cilantro in a salad. My new favorite side dish combines cilantro, olive oil, lime juice, and chickpeas.

The diet has exposed me to many herbs I've never had before, which is one of my favorite things about it. For example, I dusted sumac, a tart, purple-colored spice, on homemade french fries the other day, which was delicious. 

Peanut butter is a delicious way to add healthy fats to smoothies and soups

One of the best things about the Med diet is that all of those "high-fat" foods, like peanut butter, you dream of but aren't supposed to eat are encouraged in this one.

Peanut butter is one of my favorite snacks — I'll eat it off the spoon, mix it into smoothies, smear it on celery or apples, or spread it on whole wheat pita bread. It's delicious, and I always buy the biggest tub I can find.

Peanut butter adds great texture and flavor to savory recipes, too. English chef Hugh Fearnley-Whittingstall has a great recipe for butternut squash soup with peanut butter. I use olive oil instead of butter to make it Med diet-friendly.

Tahini is a versatile essential

Similar to yogurt, tahini, a sesame paste, has become a staple cupboard ingredient for me.

I add tahini to homemade hummus, blend it into soups, use it as a sauce, and spread it on whole-wheat pita with some falafel.

You can add some lemon juice and honey to turn tahini into a dressing or use it for baking. 

Pre-cooked whole grains like rice and quinoa save a lot of time in the kitchen

No trip to the grocery store is complete without some whole grains.

I tend to buy a mix of pre-cooked packs so that if I have a busy work week, I can still manage to eat a healthy lunch simply by combining a couple of packs.

I also make sure I have the cheaper versions that require cooking. I've found that adding whole grains to salads makes them much more filling.

If you need inspiration beyond brown rice and couscous, try freekeh, an ancient grain high in fiber and protein. I'll mix it with halloumi cheese and tomatoes or serve it alongside roasted eggplant.

Canned legumes are great for hearty, filling dinners

Before starting the Med diet, I used to have canned beans sitting in my cupboard for months at a time.

I'd buy them because I thought they represented what I should be eating, but I'd never had any idea what to do with them. Now, I'm happy to say I mix chickpeas, kidney beans, black beans, and other legumes into my diet daily.

I always buy extras because I know they'll go quickly — if I'm hungrier one day, adding chickpeas to a salad takes it from a light lunch to a filling one. I love making stews with beans and Med-diet-friendly chili dishes. I also buy canned tomatoes in bulk because I use them in everything from soups and pasta to sauces and stews. 

My family loves to snack on and cook with a rainbow of fruits and vegetables

Vegetables are a huge part of my diet.

I always have peas and spinach in the freezer for a quick side with any meal, but I like to get fresh vegetables whenever I head to the store because they're my family's go-to snack. We eat veggies and hummus, salads, and raw carrots all day long.

No trip to the grocery store is complete without purchasing some combination of peppers, carrots, tomatoes, and cucumbers.

After being home 24/7 throughout the COVID-19 pandemic and incorporating fruit and vegetables into most meals, I now buy a weekly produce box of misshapen vegetables and fruit that would otherwise go to waste.

This story was originally published on January 13, 2022, and most recently updated on January 8, 2025.

• Dietitians and nutritionists shared the best things to eat for lunch on the Mediterranean diet.
• A chicken wrap with apples and nuts can be a filling Mediterranean-inspired lunch.
• Try almond-stuffed dates or apple slices with almond butter for a light meal or snack. 

For the eighth year in a row, doctors and dietitians have named the Mediterranean diet the healthiest eating style. 

It emphasizes the consumption of fresh produce, legumes, whole grains, olive oil, and fatty fish. Those who follow the Mediterranean diet also seek to limit their intake of red meat and heavily processed foods.

With so much variety, it's hard for this diet to be boring. If you've found yourself in a rut, though, we've asked dietitians and nutritionists to share their favorite easy lunch ideas for anyone trying to eat a Mediterranean-style diet.

Make a Mediterranean-style chicken wrap packed with protein and fiber.

Registered dietitian and nutritionist Jill Weisenberger told Business Insider that one of her favorite Mediterranean-diet lunches is a simple chicken wrap. 

"Mix diced chicken with chopped walnuts, apples, and celery," Weisenberger said. "Hold everything together with Greek yogurt and add some greens before wrapping it up."

Add a squeeze of lemon or lime for extra flavor and vitamin C. 

A lentil-filled salad can be a filling lunch.

Lentils are legumes that are packed with protein and vitamins. 

"Lentil salad is a filling dish full of delicious Mediterranean ingredients that are sure to keep you full with a ton of fiber and great texture," Weisenberger told BI.

To make a simple lentil salad, mix prepared lentils with chopped scallion and torn spinach or arugula. Add a few jarred artichoke hearts and dress with lemon and olive oil. 

Make a bowl with farro, eggplant, and white beans.

Stephanie Nelson, registered dietitian and lead nutritition scientist for MyFitnessPal, told BI that a bowl with white beans and farro (a nutty grain common in Italian cooking) is a quick and satisfying lunch option.

"This recipe packs in the protein," Nelson said. "The Mediterranean diet should be primarily plant-based, so a farro and bean salad fits the mold exactly." 

To make this dish, chop and sauté an eggplant with garlic in olive oil, then add cooked farro, white beans, a small amount of tomato sauce, and a sprinkle of thyme and oregano. Top with feta cheese, if desired.

For a sweet and light lunch, have some almond-stuffed dates.

Registered dietitian Marisa Moore told BI that one of her favorite sweet treats to enjoy while following the Mediterranean diet is a serving of almond-stuffed dates. 

"The crunchy almonds deliver a dose of good fats and plant protein, and there's plenty of fiber in the dates to keep you energized and full," Moore said. 

If you don't like almonds, you can swap out chopped walnuts, hazelnuts, or pistachios. For a more substantial meal, pair the stuffed dates with Greek yogurt or a small lentil salad.

Try making a homemade chicken pita with fresh herbs.

For a filling and portable lunch, Nelson recommended putting vegetables and chicken breast seasoned with garlic and rosemary in a whole-wheat pita.

"Packed with vegetables and whole grains, an herbed chicken pita is also high in the types of protein encouraged by the Mediterranean diet," Nelson said. 

For the vegetables, try adding carrots, cucumber, lettuce, and tomato. You can also add a dollop of Greek yogurt mixed with dill to prevent the pita from being too dry. 

Whip up a satisfying tuna sandwich with a twist.

For an easy Mediterranean-inspired lunch, opt for a tuna sandwich made with Greek yogurt instead of mayo. Nelson told BI that this results in a lighter version of a classic.

To make this sandwich, mix canned or fresh tuna with Greek yogurt, chopped celery, and a sprinkle of salt. Serve on whole-grain bread, and add tomato, arugula, or spinach for extra flavor and vitamins. 

Assemble a snack board for a lunch with a lot of variety.

Snack boards are a fun way to keep lunchtime interesting by incorporating many different flavors and nutrients into one meal. 

"Create a Mediterranean-inspired snack board with hummus, olives, fresh-cut vegetables, dried fruit, and a handful of spiced almonds," Moore said.

The protein and monounsaturated fats in this spread can help keep hunger at bay for longer.

Roasted chickpeas can be the star of a savory meal.

Chickpeas, also known as garbanzo beans, are one of the staples of the Mediterranean diet.

"I love transforming chickpeas into an easy lunch by tossing them with olive oil and spices and roasting for a crunchy, savory meal," Moore told BI. 

Serve the roasted chickpeas over fresh spinach or kale with a squeeze of lemon and a drizzle of tahini. You can also pair them with a serving of roasted chicken for extra protein or roasted eggplant for more fiber. 

Apples and almond butter can make for a light plant-based lunch.

Moore suggested a simple plate of apples and nut butter for days when a heavy lunch doesn't sound appealing

"Pair fresh apple slices with a spoonful of nutrient-rich almond butter for a dose of good fats, protein, and fiber," Moore said. 

Also consider keeping preportioned servings of chopped apples and almond butter in the fridge for a grab-and-go option. 

Try a salmon Niçoise salad for a generous serving of vegetables and protein.

Niçoise salad is a French dish traditionally made with boiled eggs, tomatoes, olives, and tuna or anchovies. 

"I recommend a Niçoise salad made with salmon for a tasty twist on a classic," Weisenberger said. "You can also include extras like boiled potatoes, steamed green beans, or other vegetables."

All of the ingredients in this salad are usually served cold, though the salmon may be eaten hot.

This story was originally published on January 1, 2021, and most recently updated on January 8, 2025.

• My husband and I do our best to follow the Mediterranean diet on a budget, so we shop at Costco.
• We've found Costco is a good spot for Mediterranean-diet staples such as dried fruit and olive oil.
• When shopping there, we buy a lot of bulk fresh produce, including lemons and avocados.

My husband and I started following the Mediterranean diet years ago to keep healthy.

So far, we've enjoyed it — and dietitians and doctors even recently named the Mediterranean diet the healthiest way to eat for the eighth year in a row.

Those following the Mediterranean diet limit processed foods and red meat while focusing on seafood, healthy fats, and fresh produce.

While trying to follow it, we mostly buy groceries at Costco to save money. We love the wholesale chain's meat and produce sections and the many other deals it offers.

Here's what we buy at Costco while following the Mediterranean diet.

We use a ton of olive oil, which comes in large containers at Costco.

A great way to start following the Mediterranean diet at home is to replace the butter you use when cooking with olive oil.

We use olive oil in almost everything we make, whether we're cooking eggs, creating a light salad dressing, or baking chicken.

Although Costco sells various types, I usually prefer the Kirkland 100% Italian extra-virgin olive oil.

I help our olive oil last longer by storing it in a smaller dispenser in the kitchen, which keeps us from pouring with a heavy hand.

We snack on a lot of dried fruit.

We no longer eat potato chips or sweets when we're hungry. Instead, we use dried fruits, such as dried plums, to satisfy our snack cravings between meals.

On this shopping trip, I opted for the ones from Kirkland Signature Sunsweet.

Many folks in Blue Zones drink red wine, so we often pick some up.

After seeing research about wine drinkers in Blue Zones, areas with lots of centenarians, we try to use red wine in our cooking when we aren't just drinking it.

Being in California, I often opt for locally produced wine during weekly grocery runs. Still, I occasionally take home one of Costco's French or Italian wine offerings.

Garlic makes everything taste better.

We do our best to follow a diet high in garlic, which is said to be great for the immune system. We dice garlic when cooking fish or chicken in olive oil, and it's a great flavor enhancer for pasta and soup.

In my opinion, the Christopher Ranch garlic at Costco typically tastes fresher than bulbs from other commercially farmed brands.

We always keep plenty of lemons on hand.

We're lucky to have a lemon tree in our backyard, but it produces Meyer Lemons, which are a bit sweeter with more of a mandarin taste.

Since we love the taste of citrus lemons, we usually buy them in bulk from Costco.

I don't have brand loyalty for lemons at Costco — I just get what's in stock. If organic lemons are available, I'll buy those.

Blueberries are a great ingredient rich in polyphenol.

Fresh blueberries from Costco are a great addition to my typical breakfast of low-fat Greek yogurt. However, the bulk size isn't always the best option when I'm only shopping for two.

Instead, I sometimes pick up dried blueberries. They're rich in polyphenols, which may improve cognitive functioning.

Dried blueberries pair well with mixed nuts for snacking and are also great in yogurt or oatmeal.

Avocados are especially nice in meals that don't have meat or carbs.

The Mediterranean diet is heavy on fruits and vegetables, and avocados seem to be the most adaptable to various recipes.

A Mediterranean-style way to eat them is by mashing them and adding onion, tomato, and garlic to make fresh guacamole.

To dip in it, we swap out fried tortilla chips for thin pita chips.

Tomatoes are a go-to for every dinner.

We never leave Costco without picking up organic grape tomatoes.

They're great for a snack — especially when paired with fresh mozzarella and basil — or as a side dish or tossed in salads.

Fish is a Mediterranean staple, and we especially love fresh tilapia.

Fresh fish is the staple of a Mediterranean-inspired diet, so I always check out Costco's seafood section. Often, we find fresh tilapia.

Although I've found making baked whole tilapia requires more advanced cooking skills, other fish, such as cod, can be much easier to prepare.

For beginner cooks, fresh tuna steaks can also be a great place to start.

Salmon is great for dinner — or breakfast.

Our local Costco has salmon in both the meat aisle and in the prepared-foods section, where a version already seasoned with garlic butter is ready to be put in the oven.

Since I prefer to avoid butter as often as possible, I typically prepare salmon myself. A pan-seared salmon dinner only requires a few ingredients, many of which are often part of the Mediterranean diet, including lemon, olive oil, salt, pepper, and garlic.

We also use salmon in other meals, like breakfast. We'll pick up smoked salmon at Costco and pair it with eggs.

The Kirkland Signature prepackaged quinoa is a fantastic side that requires little prep.

Since I work full-time, it can be difficult to cook every meal entirely from scratch. On busy days, I reach for Costco's prepared foods.

The chain's rotisserie chicken might be a fan favorite, but I love its delicious quinoa salad, which is a great light side for dinner or lunch.

I'm not sure if it's a seasonal or limited-edition item, but I always keep an eye out for it. One container is large enough to last us a few meals.

We skip premade salads and get a spring mix instead.

In my experience, premade salads with "Mediterranean" in the title often have dressing ingredients that aren't up to snuff for me.

Instead, I make my own, using olive oil and lemon juice as the dressing. I like to pick up an organic spring mix from Costco to use as a base.

By chopping up some vegetables — carrots, cucumber, or whatever else I like — I can quickly make my ideal salad with the freshest available ingredients.

Click to keep reading Costco diaries like this one.

This story was originally published on October 24, 2023, and most recently updated on January 6, 2025.

• Growing evidence has linked alcohol to a higher risk of cancer. Can it be part of a healthy diet?
• The Mediterranean diet and Blue Zones diet, linked to longevity, both include wine in moderation.
• Wine's role in a healthy diet may be related to factors like stress relief and social connection.

Doctors, including the US Surgeon General, are sounding the alarm that drinking alcohol is linked to cancer — but some of the longest-living people in the world enjoy a glass of wine with dinner.

The Mediterranean diet, based on eating traditions in countries like Spain, Italy, and Turkey, is widely acknowledged as the healthiest way to eat.

Along with olive oil and whole grains, it includes wine in moderation — typically defined as one daily drink or less for women, two or less for men.

We want to hear from you about your drinking habits. If you're comfortable sharing with a reporter, please fill out this form. Note: We won't publish any part of your submission unless we contact you first.

Longevity "Blue Zones," areas of the world where people reportedly live longer, healthier lives, are home to rich wine-drinking cultures like Ikaria, Greece and Sardinia, Italy.

While some researchers say there are clear benefits of drinking wine — including a social outlet and a boost of antioxidants — others say there's no safe amount of alcohol.

So how come wine features in the healthiest diet? Here's what we know.

Can wine be good for you?

Some people live into their 90s or past 100 while enjoying wine, beer, or even whiskey.

One clear benefit is socializing.

Blue Zones are known for being hubs of community and support, and research suggests those strong social bonds contribute to longevity.

Drinking wine brings people together, which can relieve stress, reduce loneliness, and positively stimulate the nervous system. Plus, people who eat with friends and family tend to eat more moderately and mindfully.

The second factor is sustainability.

The healthiest diet is one you'll follow, and dietitians routinely emphasize that an all-or-nothing approach to eating (and drinking) can lead to cycles of restriction and binging, which damages your metabolism.

While that's no reason to start drinking, if you don't already, flexible habits make it easier to stick to a healthier lifestyle overall with a little indulgence in things you enjoy.

Several studies over the years have found some benefit to drinking in moderation such as lower risk of heart disease and dying early.

A 2023 study found light drinking was linked to lower risk of heart attack, especially in people with anxiety, suggesting it may have a benefit for reducing stress.

The risks of drinking wine, even in moderation

Alcohol is a known carcinogen (cancer-causing substance).

International agencies like the World Health Organization have warned that any alcohol consumption can increase cancer risk.

Heavy drinking — more than four drinks per session for women and five for men, or more than eight to 15 drinks per week — can lead to high blood pressure, liver disease, and higher risk of stroke, according to the CDC.

Cardiologists, oncologists, and gastroenterologists generally agree that drinking less is one of the biggest ways to reduce your risk of illnesses like heart disease and cancer.

Is natural wine better for you?

Natural wines are popular in the Mediterranean and Blue Zones like Sardinia, Italy, said researcher Dan Buettner in a 2023 docuseries on longevity.

Natural wines carry the same health risks as any alcohol, but they tend to have less sugar, fewer additives, and lower alcohol content.

As a result, natural wines may be a healthier drink option, helping to lower the risks associated with too much alcohol and sugar, and may offer more antioxidants than conventional wines.

Polyphenols, plant-based compounds found in berries, grapes, and wine, offer benefits such as improved gut health, research suggests.

However, wine by itself doesn't contain high enough amounts to back up the benefits seen from some polyphenols like resveratrol in health and longevity studies.

How to get the benefits of alcohol without drinking

If you're interested in cutting down your drinking, it's a good idea to talk to a doctor.

You can cut back on drinking by limiting the number of drinks you have per day or week and planning alcohol-free days.

You could also harness the social benefits of alcohol while drinking alcohol-free alternatives like kombucha or non-alcoholic beer.

• I'm on a budget and enjoy following a Mediterranean diet using ingredients from Trader Joe's. 
• Trader Joe's is my go-to place to buy olive oil and some affordable seasonal veggies. 
• I try to keep my kitchen stocked with Mediterranean classics like beans and fresh tomatoes. 

Each time I travel to the Mediterranean, I find myself falling in love with the food over and over again at every meal.

Many of the dishes are wildly fresh, and the Mediterranean diet emphasizes foods like fresh produce, whole grains, olive oil, fish, legumes, and eggs.

When I return to the US after a trip, I combat post-travel blues by enjoying many of the same foods at home. Fortunately, I've found that I can get many Mediterranean-inspired staples at Trader Joe's at a reasonable price.

Here are some of my favorite buys.

Olive oil is a staple in Mediterranean cooking for a good reason — it's simple and delicious.

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.

Trader Joe's often has a large variety of fresh herbs.

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.

A freshly sliced tomato adds the perfect crunch to a sandwich.

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.

I know I can find fresh, in-season produce at my local Trader Joe's.

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.

Most of my dishes use onions and garlic.

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 make sure I'm always stocked up on canned beans.

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.

Pasta is my favorite comfort food, and Trader Joe's has plenty of varieties of it.

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.

• I try to follow the Mediterranean diet and shop at Aldi for tasty, affordable groceries.
• I pick up my staples like lemons, balsamic vinegar, marinated artichokes, and raw honey.
• Aldi has quick meals like frozen seafood paella and gyros that also suit my nutrition goals. 

I'm a home cook and I enjoy making Mediterranean-diet-inspired dishes with a twist.

The Mediterranean diet is a flexible eating style that focuses on fresh produce, healthy fats, legumes, and whole grains — it also limits the intake of processed foods, red meat, and refined sugars. Doctors and dietitians have now voted it the healthiest diet for eight years in a row. 

Fortunately, the budget grocer Aldi has a lot of ingredients and freezer staples that make it easier to eat this way. Here are my favorite things to buy at Aldi when I'm trying to follow the Mediterranean diet.

Lemons are prominent in Mediterranean cuisines, and I use every part of the fruit.

Lemons are a grocery staple for me, as they're often the star ingredient in Mediterranean-inspired meals and drinks.

In addition to using it in recipes, I squeeze lemon juice in my water or tea every morning and put the zest in my nondairy yogurt as a midday snack.

Grapes are naturally sweet and make an excellent addition to charcuterie boards.

I love that grapes satisfy my sweet tooth without also giving me a sugar high.

Sometimes, I'll put Specially Selected grapes on charcuterie boards alongside manchego cheese, goat cheese, roasted almonds, toasted baguette slices, pine nuts, cucumber slices, bell peppers, and roasted-garlic hummus. 

I also like to slice grapes in half, freeze them, and drop them in my drinks like ice cubes to sweeten them without using sugar. 

Tomatoes are almost always on my grocery list.

Tomatoes are a hit in marinara sauces and Greek salads, but I think the fruits' true magic is their ability to maintain their flavor and texture in pretty much any dish. 

Roma tomatoes are always on my grocery list, whether I use them for minestrone soup or bake them into a puff pastry topped with feta cheese.

They also give me a dose of vitamin C, potassium, and lycopene, a plant nutrient in tomatoes that researchers have linked to several health benefits.

South Mill Champs' stuffed mushrooms stuffed are delicious and light.

I didn't always enjoy eating mushrooms, but incorporating more Mediterranean-inspired ingredients into my diet has inspired me to try more foods I thought I'd never like.

Now, I love making mushrooms at home. One of my favorite buys is the South Mill Champs mushrooms stuffed with spinach-and-artichoke filling. Since they're premade, I don't have to worry about following a recipe.

The mushrooms are small enough to serve as a side dish or to eat as a light snack.

A little bit of goat cheese goes a long way.

Even if I only add a small dollop of goat cheese to my salads and charcuterie boards, I still get a punch of tangy flavor. 

Aldi carries a range of goat cheeses, though I particularly love the Emporium Selection garlic-and-herb variety. It's great to spread on toasted crostini, and I recommend topping it with chopped tomatoes and avocado.

Park Street Deli's chickpea salad is packed with fiber and flavor.

There are so many things you can do with chickpeas, from putting them in salads and stews to making them into hummus and falafel. 

One of my favorite ways to enjoy them is in the Park Street Deli chickpea salad, which has edamame, cranberries, carrots, and bell peppers. The cranberries' sweetness cuts through the vinegar dressing's acidity, and the crisp bell peppers complement the edamame.

The Specially Selected oven-baked flatbread takes very little time to prepare and tastes excellent.

I like picking up Specially Selected flatbreads at Aldi, which tend to be large and full of flavor. They're also easy to customize. 

I love topping them with different Mediterranean flavors, like grilled chicken with feta, artichoke, spinach, roasted chickpeas, mushrooms, shallots, and goat cheese with pesto. I usually drizzle balsamic vinegar on top to finish it off.

 

Pestos pair well with flatbreads, pasta, hummus, and so much more.

Pesto makes a great base in so many recipes, and Priano often has different varieties of the sauce.

Its alla Genovese pesto is green, nutty, and garlicky. Its red rosso pesto is more tomato-forward and equally delicious.

I toss warm linguine in the green, basil-based pesto and spread the red, tomato-based pesto on flatbread. Sometimes I mix either into hummus to add some flavor or use them to season chicken, beef, veal, and seafood.

I keep Tuscan Garden marinated artichoke hearts in my pantry to dress up salads and pizzas.

Artichoke hearts and leaves have so many vitamins and minerals. 

Some people eat the Tuscan Garden marinated artichoke hearts straight out of the jar, but I like to experiment with them, whether I'm adding zest to simple salads or using them as a pizza topping. 

Savoritz Parmesan crisps are a high-protein, low-carb alternative to potato chips.

I don't focus on limiting or cutting out carbs, but I care about finding delicious alternatives that are better for my health.

Savoritz Parmesan crisps have 13 grams of protein and 1 gram of carbs per serving, which aligns with my nutrition goals. I like to crunch Savoritz Parmesan crisps over a Caesar salad or use them as crackers on a charcuterie board.

Priano balsamic vinegar adds a nice acidity to salad, pizza, and meat.

I use Priano's balsamic vinegar to make a Mediterranean-inspired salad dressing, combining high-quality olive oil, freshly squeezed lemon juice, garlic, and Italian herbs and spices.

I pour this mixture over romaine lettuce, tomato wedges, thinly sliced red onions, cucumber slices, and a chunk of Greek feta. Sometimes, I add a roasted marinated lamb leg or chicken breast to the salad for extra flavor and protein. 

When I can't decide which hummus I want, I choose Park Street Deli's pack of four.

Hummus is such a large part of Mediterranean cuisine that it needs no introduction. However, it can be hard to choose which flavor I want to have in my refrigerator until my next grocery run.

Park Street Deli's hummus quartet solves that problem by offering four flavors in one container: classic, roasted red pepper, roasted garlic, and cilantro jalapeño. I try to buy this variety pack whenever I can find it. 

Although I'm not a huge fan of jalapeño, I've spread this hummus on turkey wraps and avocado toast, and it isn't the worst combination I've ever tried.

 

Aldi's Mediterranean-herb salmon is an easy-to-prepare, delicious entrée.

Aldi's delicious Atlantic salmon tends to be affordable and it's the star of many of my meals. I especially like the one seasoned with Mediterranean herbs — they give the fish so much flavor.

I like to pair it with a vegetable medley that includes broccoli, cauliflower, Brussels sprouts, carrots, and green beans.

The Mediterranean-herb salmon also goes well with Greek lemon potatoes or pasta in a light sauce with lemon and garlic butter.

The Bremer gyro-sandwich kit is a top-notch lunch option.

As a freelancer running my own business, it can be hard to pull myself away from work. 

Luckily, Bremer's gyro kit has everything I need for a quick lunch, including 16 ounces of fully cooked gyro meat, 8 ounces of tzatziki sauce, and five pieces of pita bread. 

The gyro meat can be warmed in the microwave or on a skillet for a quick, delicious lunch or dinner. 

 

When I can't make paella from scratch, I look for this Specially Selected frozen meal.

Spanish paella is typically made using a saffron-and-seafood broth, which gets absorbed into the rice during the cooking process. Then, seafood — like fish, shrimp, clams, squids, and mussels — adds the flavors of the Mediterranean Sea.

Whenever I can find it, I like to pick up Specially Selected's frozen Spanish seafood paella. It's a great meal for busy nights with pollock, shrimp, and calamari. 

I use raw honey in many Mediterranean-inspired recipes.

When I visited Spain and Greece in 2022, I liked seeing locals use honey to sweeten their meals and desserts. It's a smart, obvious, and natural way to enhance the flavors of Mediterranean cuisine.

I like to drizzle Specially Selected raw honey over rich Italian pizza to create a contrast between sweet and savory flavors or dip Greek doughnuts in a honey-and-cinnamon mixture. 

No matter how I use it, raw honey is a delicious way to add sweetness to a dish.

Click to keep reading Aldi diaries like this one.

This story was originally published on March 6, 2023, and most recently updated on January 3, 2025.

• The Mediterranean diet holds an eight-year streak of being the healthiest diet per doctors and dietitians.
• Along with similar diets like DASH, it's rich in whole, plant-based foods like legumes and veggies.
• Weight loss drugs have shaken up the diet industry, but healthy eating is still key for longevity.

The Mediterranean diet has been named the healthiest way to eat for the eighth year in a row.

Based on traditions in countries like Italy, Greece, and Turkey, the eating style swept the top spot in 12 categories (out of 21 total) for healthy eating in 2025, including Best Diet Overall, according to annual rankings from US News & World Report.

The Mediterranean diet earned a 4.8 rating out of 5 in the rankings.

It's rich in foods like whole grains, legumes, and leafy greens with fewer processed foods and refined sugars and a flexible approach to eating.

Rounding out the top four, the DASH diet, flexitarian diet, and MIND diet offer a similarly relaxed approach to eating nutrient-dense whole foods. They also align with simple, affordable ways to eat for a longer life, research suggests.

While it's not news that eating more veggies is good for us, the new insights offer a road map on using the latest research to find the diet that might work best for you — and how to avoid pitfalls in the diet industry, even as popular meds like Ozempic have shaken up how we think about eating and weight loss.

Healthy diets that are easy to follow

The top diets for healthy eating focus on whole, unprocessed foods, typically plenty of plant-based foods like fruits, vegetables, and grains, along with some seafood and lean proteins. They also don't follow a strict meal plan or rules, offering a lot of options and flexibility, although they discourage generally ultra-processed foods with a lot of added sugar, salt, and fat.

These were the top picks from the experts, listed in order from highest-rated to fourth place overall:

1. The Mediterranean diet is known for flavorful dishes full of herbs and olive oil, along with whole grains like farro, lots of legumes like chickpeas and beans, and fatty fish such as salmon and sardines. It's similar to eating habits in Blue Zones where people live longer, healthier lives on average.
2. The DASH diet is short for "dietary approaches to stop hypertension" and ranked number one for heart health. It's designed to reduce blood pressure and lower heart disease risk through eating more produce, whole grains, and lean proteins, and less saturated fat, salt, sugar, and alcohol without cutting out foods completely.
3. The Flexitarian diet is mostly plant-based with room for some lean meats, low-fat dairy, and eggs in moderation. It aims to make whole foods like veggies, grains, beans, nuts, and seeds the main focus of meals and snacks.
4. The MIND diet was developed with the help of Harvard researchers to incorporate elements of Mediterranean and DASH eating specifically for brain health. It focuses on incorporating more servings of berries, nuts, and whole grains to your diet while cutting back on red meat, fried food, and sweets.

Diets to avoid

While there was no single worst diet across all categories, short-term or quick-fix plans ranked lower along with more restrictive eating plans that eliminate many food options, as did plans with big claims not backed by strong scientific evidence.

Diets that ranked low on the list were:

• The Body Reset diet is a 15-day plan from a celebrity trainer. It includes three phases, a lot of smoothies, and major calorie restriction.
• The Autoimmune Protocol diet is an elimination plan that involves avoiding foods that might cause irritation. However, it can be tough to follow because of the long list of foods to restrict, which includes cutting out tomatoes, beans, potatoes, grains, nuts, seeds, dairy, eggs, and caffeine.
• The SlimFast diet is a weight loss program based on meal-replacement shakes and bars, which can be expensive, restrictive, and difficult to maintain.
• The Optavia diet is a low-carbohydrate weight loss program based on pre-packaged foods, which may be helpful short-term but can be hard to follow over time since it relies on specific products and cuts out many foods.

How to find the best diet for you

To compile the rankings, a panel of medical doctors, registered dietitians, and researchers evaluated 38 diets on factors like sustainability, nutritional completeness, and potential health benefits and risks.

This year's report rated each diet from 0 (worst) to 5 (best) across a range of categories, from overall best diet to best diets for gut health or mental health, and for managing specific conditions such as menopause, inflammation, high cholesterol, and IBS.

A key point is that none of the diets achieved a perfect score — not even the Mediterranean diet.

That's because personal details play a huge role in how well a diet can work, Gretel Schueller, managing editor of health at U.S. News, previously told Business Insider.

"There's no one-size-fits-all," she said. "You have to consider lifestyle and preferences."

Factors to consider include:

• which grocery staples you can reliably access on your budget
• how much time you have to cook
• which cooking skills you can realistically use on a regular basis
• foods that you and your family enjoy eating

"At the end of the day, it's about 'can I do this in the long term,'" Schueller said.

• As a dietitian, I follow the Mediterranean diet, but that doesn't mean my family never eats out.
• Dunkin' is an easy place to grab breakfast when we're in a rush.
• I try to avoid overly sugary drinks, but I do order the occasional doughnut as a treat.

As a dietitian who tries to follow the Mediterranean diet, I eat a lot of veggies, beans, whole grains, lean proteins, and healthy fats.

However, in a pinch, my family and I sometimes have to lean on fast food, especially when we're traveling.

When I visit Dunkin' with my 9-year-old daughter and my husband, I opt for protein-rich options and try to limit any added sugar and sodium.

Here's what I ordered for everyone on our last Dunkin' run.

A hot latte gives me a kick of caffeine.

It's tempting to go for a flavored coffee at Dunkin', but some of them have more sugar than a doughnut.

For example, a small Dunkin' hot coffee with caramel-swirl flavoring has 26 grams of added sugar, while a vanilla sprinkle doughnut only has 16 grams.

Instead, I skip the added sweeteners. Since some dairy is permitted on the Mediterranean diet, a classic latte made with 2% milk gives me the caffeine boost I need without a sugar rush.

Plus, dairy milk adds some protein and nutrients (like calcium).

I'm a fan of the omelet bites.

Although they're processed — aka not very Mediterranean-diet friendly — I love Dunkin's omelet bites for a protein-packed breakfast.

Two of the egg white and veggie bites contain a whopping 13 grams of protein, which keeps me full. As a bonus, they help me get a small start on my daily veggie goals.

My husband's beverage of choice is iced green tea.

My husband, who has elevated blood pressure, enjoys an unsweetened green iced tea.

Some research suggests that green tea may help lower blood pressure, particularly in individuals with hypertension. The catechins and other bioactive compounds are associated with helping relax blood vessels, promote healthy blood flow, and reduce the strain on the cardiovascular system.

The iced, unsweetened version at Dunkin' has no sugar, and there's little to it in terms of calories and sodium, so he tends to get a larger size.

Dunkin's avocado toast is also a good pick for my husband.

Avocado toast is my husband's top food pick at Dunkin', which is convenient for his health needs and our diet.

Avocados are a good source of potassium, a mineral that's also been found to help lower blood pressure. Dunkin's avocado toast contains 371 milligrams of potassium, which is over 10% of the daily recommended intake for men.

Pairing avocado with whole-grain toast provides him with a satisfying on-the-go option that has heart-healthy monounsaturated fats, 6 grams of fiber, and 6 grams of protein.

Orange juice is my daughter's drink of choice.

Although my daughter doesn't follow any kind of strict diet, I often feed her along the principles of the Mediterranean diet since that's how my husband and I eat.

Even though the juice contains quite a bit of natural sugar from the fruit, I'm OK with her drinking a serving of orange juice (which I portion out from the slightly larger Simply Orange bottle sold at my Dunkin').

It provides her with nutrients like vitamin C and antioxidants. Plus, it helps her get closer to her fruit quota for the day.

She likes the wake-up wrap.

It's not very Mediterranean-diet friendly, but my daughter likes the egg-and-cheese wake-up wrap at Dunkin'.

The serving is relatively tiny, and there isn't a whole grain or veggie in sight, but I'm happy that the 7 grams of protein help keep her satisfied when we're in a pinch.

Plus, the eggs add some vital nutrients, like choline, which is essential to supporting brain health.

I firmly believe an occasional treat can fit into a balanced diet.

Although the Mediterranean diet doesn't allow for a lot of processed foods or added sugars, an occasional treat isn't going to completely throw us off.

Dunkin' is known for its doughnuts, so we usually let our daughter pick the variety and split one between the three of us.

I think it's OK to sometimes eat food purely for the pleasure it provides. By sharing, we reduce the risk of overindulging without feeling deprived.

• I'm a dietitian who follows the Mediterranean diet, and I shop for pantry staples at Costco.
• Costco is my go-to spot for pistachios, salad kits, riced cauliflower, and olive oil.
• I also really enjoyed some of its seasonal products this year, like churro-flavored ground coffee.

As a dietitian, I'm dedicated to the Mediterranean diet — a way of eating that highlights wholesome grains, fats, proteins, and produce and avoids processed foods and refined sugars.

Costco is home to bulk bargains and oversized shopping carts that nearly require a license to navigate, but it also happens to be filled with Mediterranean-friendly treasures.

Here are my favorite grocery finds of 2024.

I don't drink much soda, but I love Olipop

Soda isn't a staple on the Mediterranean diet, but I enjoy it occasionally.

Olipop prebiotic soda allows me to indulge while packing up to 9 grams of fiber per can. It also has far less sugar than regular sodas.

Costco sells single-flavor bulk packs, but I like to snag the 24-can variety pack when it's available.

Pom Wonderful 100% pomegranate juice is a fun winter treat

When the weather gets cooler, I love having pomegranate juice on hand for festive holiday mocktails (the natural red hue elevates any concoction beautifully).

Plus, Pom Wonderful just uses whole-pressed pomegranates — no added sugars or fillers.

The organic Mediterranean-crunch salad kit from Taylor Farms is a staple

On busy weeknights, salad kits are a go-to for easy meal prep.

This Mediterranean-crunch kit from Taylor Farms is packed with a variety of veggies and feta cheese. I like to add some pistachios or cooked fish for extra protein.

I still keep an eye out for my favorite seasonal flavor of Copper Cow Coffee

At the beginning of the year, my local Costco had Copper Cow Coffee's churro flavor, and I still keep an eye out for if it'll return to shelves.

The Vietnamese coffee is made with a blend of robusta and arabica coffee beans and fresh ground cinnamon for a warming cup with a touch of spice.

I still snag regular-sized bags of the flavor at other stores, but the 2-pound bags at Costco were a convenient find. I hope to see them again in 2025.

I buy Purely Frozen organic riced cauliflower for my smoothies

The huge bags of Purely Frozen organic riced cauliflower at Costco are a good value for me.

I add some of it to all of my weekday smoothies to stay consistent with my veggie intake each morning.

Wonderful Pistachios are my go-to snack

Plant-based proteins are a big component of the Mediterranean diet, and pistachios are a complete source — meaning they provide all of the essential amino acids.

Costco sells big bags of Wonderful Pistachios' salt-and-pepper-flavored nuts.

They're a no-brainer at snack time, or anytime I want to add some more nutrients to a meal.

I'm glad I came across the Savannah Bee Company honey trio

Honey is a natural source of antioxidants, and it's delicious.

I came across the Savannah Bee Company three-pack at Costco, which offers acacia honey, raw honeycomb, and orange-blossom honey.

I like to mix and match flavors depending on the dish I'm preparing.

JohnnyPops organic sunrise pops were great in the summer

Dietitians need treats, too.

This summer, my local Costco sold JohnnyPops frozen fruit pops, which are made with simple ingredients (minimally processed) and taste really good.

Plus, since they're individually wrapped, they're great for portion control.

I'm definitely keeping my eye out for them next summer.

I'm a big fan of the Kirkland 100% Spanish extra-virgin olive oil

I go through a lot of olive oil as it's a staple of the Mediterranean diet.

Although I don't have a favorite variety, per se, I'm partial to Spanish olive oil because of its fruity, nutty, and peppery notes.

The Kirkland Spanish olive oil is cold-extracted and comes in a dark bottle, which should help preserve its quality (and flavor) over time.

The Seeds of Change organic quinoa and brown rice pouches are lifesavers

I like to keep Seeds of Change's organic quinoa and brown rice pouches on hand. They help me get a whole grain (another Mediterranean-diet staple) on the dinner table in 90 seconds.

Although I prefer making brown rice and quinoa the old-fashioned way, precooked grains make life a little easier on busy nights.

Click to keep reading Costco diaries like this one.