When I want a filling snack that has lots of nutritional value, I opt for frozen edamame. Trader Joe's sells bags of the legume both in the pod and shelled.

It's convenient for a quick snack, but it also makes for a delicious addition to Asian-inspired rice bowls.

One serving contains about 8 grams of protein and 4 grams of fiber.

Trader Joe's egg wraps are my favorite option for a higher-protein alternative to tortillas.

They taste pretty neutral, so they take on the flavor of whatever you choose to fill them with. Some days I use them for savory meals such as tacos, and other times, I use them as a base for a sweet snack of Greek yogurt and jam.

Two wraps contain 8 grams of protein.

It may not be the most exciting thing on the list, but Trader Joe's plain, nonfat Greek yogurt is essentially pure protein. One serving contains 17 grams.

I often use it as a base for breakfast bowls to help keep me full and energized for my day.

Greek yogurt is also a great creamy base for homemade sauces. I like to make a burger sauce with yogurt, ketchup, mustard, and chopped pickles.

Trader Joe's steamed lentils are excellent because they're already cooked. That means I can get all of the wonderful nutritional benefits of eating legumes without the effort of soaking and cooking them.

I like to prepare a lentil salad with cherry tomatoes, feta cheese, and Greek dressing for an easy and satisfying lunch. I also enjoy popping them in the microwave and plating them up as a simple side dish for a warm dinner.

Each serving packs 10 grams of protein and 6 grams of fiber.

Trader Joe's rolled oats are a must-have in my pantry. I love that they have 5 grams of fiber per serving.

They're super easy to whip together in just a few minutes and are an awesome base for whatever flavors you like — sweet or savory.

If I'm going sweet, I like to add vanilla protein powder to bolster the 6 grams of protein in each serving of the oats.

Chicken is my protein of choice at dinner, but preparing it in the same few ways can get boring.

Trader Joe's marinated shawarma chicken thighs help me switch things up, thanks to the savory and delicious spice blend.

They pack 21 grams of protein per serving and pair well with rice, salad, and hummus for a satisfying yet balanced meal.

The store's chicken meatballs are high in protein and flavor.

I like to throw them in a pasta dish or pop them into the air fryer to serve with rice and a veggie. They're fully cooked, so all I have to do is heat them through.

A serving of four meatballs contains a whopping 16 grams of protein.

If you want to eat more seafood but don't want a dish that tastes too fishy, try Trader Joe's frozen salmon burgers. Each patty has 15 grams of protein.

I like that they don't need to be thawed before cooking, which makes things easier on busy work-from-home days when I need a quick lunch.

After cooking the patty on the stovetop, I assemble my burger with arugula, red onion, and some sort of sauce.

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Found in the frozen section, these Veggies Made Great muffins are so delicious you'd never know they contain vegetables.

My 2-year-old is in a persistent "no veggies" phase, so these often save the day. We both love the double-chocolate-chip muffins, which sneakily contain both zucchini and carrots — plus fiber-rich flaxseed meal and sorghum flour.

Oats are a great source of fiber, but my toddler only eats them in the form of a shake. So, I stock up on the tasty Oats Overnight high-protein oatmeal shakes at Costco.

They usually come in a variety pack with cookies-and-cream and chocolate-peanut-butter-banana flavors. Each shake contains a whopping 20 grams of protein and 6 grams of fiber.

I try to serve these to him about once a week. I love that they're easy to prepare and offer more protein than if I were to make overnight oats from scratch.

As a busy working mom, premade entrées from Kevin's Natural Foods are a lifesaver.

Since they're already cooked through, all I need to do is sauté the protein for a few minutes before tossing it with the provided sauce.

My toddler likes Kevin's roasted-garlic chicken the most, but all the varieties we've tried so far are delicious.

I love to offer pancakes for breakfast as something special, but regular ones often leave me feeling sluggish and hungry.

So, I use the Kodiak Power Cakes mix, which contains protein, to meal prep sheet-pan pancakes I can use for an easy protein-packed breakfast on busy weekday mornings.

I try to avoid offering fruit snacks to my son, as they often don't contain much nutrition. However, the That's It Fruit Bars are made with just fruit and no added sugar.

My son loves the taste of them, and I love that they're actually a pretty healthy snack we can get at Costco.

My toddler loves fruit, but buying it fresh can get really expensive.

I obviously want to support a diet filled with such nutritious foods, but the amount of fruit we plow through can often lead to sticker shock.

So, I like to incorporate more affordable options, like the Kirkland Signature sliced peaches. My son will gobble them up, and they're available all year, unlike fresh peaches.

Plus, as a busy mom, I like that they require minimal preparation — no need to slice or pit, just drain and eat.

My 2-year-old is a big fan of raisins. I'm hoping this love lasts long into his early childhood years before they become second to the more potent flavors found in candy and fruit snacks.

I stock up on the boxes of two 2-pound bags of Sun-Maid raisins at Costco because the price is far better than what I've found at my local grocery store.

In my experience, snack pouches are huge hits with picky eaters.

I love that these Kirkland Signature pouches are organic, contain fruits and vegetables, and have a short ingredient list.

Plus, they're shelf-stable. I always have a few in my purse and car for a last-ditch effort to avoid a tantrum.

I try to offer my son fruits and veggies at each meal. Sometimes, Harvest Snaps' green-pea snacks are the closest my picky son will come to eating a vegetable.

Honestly, as a dietitian, I'm 100% fine with that since these contain fiber and plant-based protein, two nutrients many other salty snacks don't contain.

I try to choose chicken sausage whenever a recipe calls for pork sausage, as it's often lower in saturated fat.

My favorite chicken sausage is from the brand Aidells, which I can find at Costco. We often serve the sausages as a source of protein alongside pasta and veggies for a quick, balanced meal.

The Goodles mac and cheeses remind me of other popular boxed mixes but with more protein and fiber.

I love giving these easy-to-prep noodles to my son for a quick dinner, and my husband and I enjoy them, too.

Just Bare lightly-breaded chicken bites contain 16 grams of protein per serving and are a hit with my whole family.

We love quickly air-frying these as a source of protein for weekend lunches. To round out the meal, we usually add grapes and a few Harvest Snaps (see above).

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Farmer's Fridge, a refrigerated vending machine that sells fresh food options, has expanded to nearly 20 US airports (alongside other locations) over the last decade or so. If I need something substantial, it's the first thing I'll look for.

I like that the meals taste fresh and ready to eat. My favorite is the pesto pasta bowl, which is made with quintessential Mediterranean ingredients, like veggies and olive oil.

It's hearty enough to be a light meal when I miss a traditional lunch or dinnertime

I always reach for nuts when I travel because they're a staple of the Mediterranean diet and a good source of plant-based protein.

Cashews are my favorite — I find them incredibly satisfying.

Sahale Snacks pomegranate-vanilla cashews, in particular, have been a game changer for me. The rich, nutty flavor pairs well with the tart pomegranate-flavored apple chunks and fragrant Madagascar vanilla.

They're my go-to indulgent snack that keeps me fueled and happy while I'm on the move.

Olipop, a prebiotic soda with plant fiber, provides a refreshing, more gut-friendly alternative to traditional soft drinks.

I love how it satisfies my craving for a fizzy drink without a ton of added sugar, which isn't a huge part of the Mediterranean diet. A can keeps me energized and balanced without a crash during long travel days.

If you can't find Olipop, other brands like Culture Pop and Poppi make similar beverages.

Popcorn is a whole grain — one of the cornerstones of the Mediterranean diet — and I find it to be a very satisfying snack. Plus, it's a good source of fiber, which can help support digestion.

Lesser Evil's Himalayan Gold popcorn is dairy-free and made with butter-flavored coconut oil and Himalayan sea salt. It's the brand I reach for in airports when I want something crunchy.

Olives are a delicious and convenient way to incorporate healthy fats into my day. Their rich, briny flavor is both satisfying and refreshing, making them an excellent choice for a quick bite on the go.

I particularly love it when I can find single-serve packs because they make it easy to manage portion sizes and keep everything fresh.

I've found Pearls olives to go at my airport and others, and I specifically like how the container is pre-drained. I don't necessarily want to mess with olive juice on a plane.

Undercover quinoa crisps are one of my favorite treats when I'm at the airport. I love the brand's use of simple ingredients that help satisfy my sweet tooth without too much sugar.

The snack consists of crispy quinoa coated in rich chocolate and other flavorings. It provides a satisfying crunch and a dose of whole grains, protein, and fiber.

If Undercover isn't available at your airport, look for other quinoa-based clusters, bars, or crisps.

I often snag a bag of Harvest Snaps, especially when I'm traveling with my 9-year-old daughter. It's one of those snacks that works well for both of us.

They're made from green peas and offer a nice bit of fiber and protein, which keeps us full and fueled during long trips.

Since they're baked instead of fried, they feel like a lighter option compared to regular chips.

Even if you can't find this brand, you'll likely come across other fruit- or veggie-based chip alternatives. Just skim through the ingredient list to make sure there aren't too many additives.

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. 

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. 

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.

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.

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. 

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. 

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.

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. 

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. 

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.

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).

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, 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.

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.

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.

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.

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.

Eating protein-rich foods, like this smoked trout, is an excellent way to create an energizing, filling meal.

Trader Joe's smoked trout has become a staple in my home — it's a great shelf-stable item to have on hand when I want to add more sustenance to a meal.

This flavorful fish makes a great addition to a greens-and-feta salad, though the fillets are also delicious simply paired with a cracker.

When I followed restrictive diets, I was afraid to have sugar-sweetened beverages because I felt guilty about drinking my calories.

Now, as an intuitive eater, I know that adding fun drinks to meals can be a great way to enhance satisfaction. When our meals are satisfying, we can move on without dwelling and decrease our chances of bingeing or overeating later.

This tea-and-lemonade beverage has the perfect level of sweetness. I love having it with a turkey sandwich, a hearty salad, or cheese and crackers.

A friend recently shared a recipe for spicy-vodka rigatoni, which called for Calabrian chiles. She recommended using Trader Joe's Italian Bomba sauce, a Calabrian-chile-based flavoring, and it has become an instant favorite.

It adds a flavorful punch to pasta dishes and soups, though it's also tasty when smeared on crusty bread or mixed with mayo.

I've tried many different kinds of goat cheese, but this one from Trader Joe's is my favorite.

It's the ideal mixture of creamy and crumbly, making it a perfect addition to fall salads or a roasted-root-veggie dish. It also adds richness to pasta dishes when I don't have milk or cream.

I recommend spreading this goat cheese on toast and pairing it with different toppings, like walnuts, honey, and sea salt, or caramelized mushrooms and onions.

When a craving for salad strikes, I enjoy using Trader Joes toasted-sesame dressing.

Having a premade dressing lowers the workload of making a salad, which is another reason I love keeping this delicious dressing stocked in my fridge.

Some days, I crave fresh flavors but don't have the bandwidth to cut up lettuce and veggies — which is why I appreciate this broccoli-and-kale slaw with dried cherries, slivered almonds, and sunflower seeds.

Even when I don't have the time or energy to start chopping ingredients, I can almost always find it in me to dump the contents into a bowl and toss them with the kit's premade, sweet slaw dressing.

Sometimes, I'll doctor the salad up with goat-cheese crumbles. I typically pair the salad with a frozen pizza to add a source of carbs and fat and create a more filling meal.

In my opinion, the Argentinian red shrimp tastes so fresh, you'd never know that it comes frozen.

During the summer, I add this shrimp to a simple pasta dish with pesto, pine nuts, and tomatoes for a protein-rich meal with lots of staying power. In the colder months, I make a shrimp scampi with simple ingredients like lemon, broth, wine, and Parmesan cheese.

Like the smoked trout, this frozen shrimp is great for adding a protein boost to my meals.

When I ask new clients which foods they enjoy, many of them have been dieting for so long that they no longer know what flavors they authentically enjoy.

In my intuitive-eating experience, I discovered I love the combination of sweet and salty flavors. In particular, I adore Trader Joe's sweet, spicy pepper jam with savory cheese and crackers.

It's also delicious spread on a grilled-cheese sandwich for that same flavor contrast.

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When I have time to make breakfast, I opt for an egg sandwich with mushrooms and kale on a Trader Joe's classic English muffin for a low-sugar, moderate-carbohydrate meal.

Because I exercise a lot, I try to ensure I'm getting my macros — a balance of carbs, fats, and proteins my body needs.

This English muffin has 24 grams of carbohydrates per serving, and the two eggs have about 12 grams of protein.

I've stuck with Trader Joe's peanut butter my whole adult life. I use it in homemade protein balls or simply have it with a banana or apple for a quick snack.

I love that this product has only one ingredient — dry-roasted peanuts.

Not to sound boring, but cottage cheese can be a great high-protein, low-carb breakfast. This particular cottage cheese has 12 grams of protein per serving.

If I want something simple for breakfast, I'll have cottage cheese and fruit. If I'm in the mood for something savory (but don't feel like bringing out a pan), I'll eat it with salsa.

For me, Trader Joe's seaweed snacks are a perfectly portioned low-carb potato-chip replacement.

They give me the same satisfaction as a handful of chips, and each package contains 3 grams of protein.

I love keeping microwavable breakfast bowls in my freezer for busy weeks when I don't want to deal with dishes.

This breakfast bowl has scrambled eggs, chicken sausage, and cheddar cheese — so each serving is mainly protein (32 grams) and fat (27 grams). However, it's important to remember that some fat is not necessarily a bad thing.

Trader Joe's chicken strips are high in protein, and the retailer carries various prepared options: grilled chili-lime, grilled balsamic-vinegar-and-rosemary, plain, and grilled lemon-pepper chicken.

I go through moods when I can eat the same thing for several days or weeks at a time, and these strips, paired with a bag of salad, are a great go-to option when I'm in this routine. 

I like to pair Trader Joe's broccoli-and-kale slaw with chicken for a low-carb, low-sugar salad. I also like the classic Greek salad because it has fiber, protein from feta cheese, and little sugar. 

Additionally, the lemon-basil pasta salad is pretty low in carbohydrates and sugar (considering it's made with pasta), with only 26 grams of carbohydrates and 3 grams of sugar per serving. 

On my latest trip, I wanted fresh veggies and dip, so I opted for these teeny tiny tomatoes to pair with a dressing.

These look and taste like tiny heirloom tomatoes and are great in salads. Because they're so small, they don't even need to be sliced.

Trader Joe's carries a few low-sugar dressing options — this week, I went with the Green Goddess dressing. 

I couldn't resist buying figs when I saw them, so I impulse-purchased this cheese to pair with them.

Though I was craving a sweet snack, my Trader Joe's also carries goat's-milk cheese without honey.

Trader Joe's squiggly noodles take only four minutes to boil. They come with soy-and-sesame-sauce packets, though I also like to pair them with a high-protein peanut sauce or Trader Joe's crunchy chili-onion topping.

This week, I used the noodles in a stir fry. To make the dish, I sautéed a few vegetables and baked Trader Joe's wild, raw Argentinian red shrimp on a sheet pan for 25 minutes.

I tossed everything together in the same pot and had leftovers for the rest of the week.

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