I pick up Sahale Snacks glazed mixes when I'm looking for a tasty snack that also has protein.

The combo of nuts and fruit makes these packs quintessential Mediterranean-diet-friendly snacks for me, especially when I want something sweet.

The maple and pecan mix with dried cherries and apples is one of my favorites. The sweet maple syrup pairs perfectly with the rich pecans.

Ben's Original Ready Rice can be ready to eat in just 90 seconds, and the microwaveable pouch makes cooking easy with no prep or cleanup. It's a great pantry staple.

One of my favorite varieties is the Spanish-style rice, made with tomatoes, peppers, and savory herbs and spices. The flavors complement many Mediterranean-style dishes.

When I want a simple dinner, I pair a small portion of fish with lots of veggies and whole grains.

Walmart has some great choices in its seafood section, like its Marketside salmon fillets.

The Mediterranean diet is all about prioritizing whole, nutrient-packed foods. For me, Grape-Nuts fits that bill.

The cereal is made from a mix of whole-grain wheat and barley — it's crunchy, rich in fiber, and low in sugar. It's hearty, satisfying, and has this delightful crunch that makes breakfast (or snack time) feel exciting.

The cereal is versatile, too. I sprinkle some on yogurt, pair it with fruit and honey, or just enjoy it from the box with milk.

Pearl's perfectly portioned cups of olives are my snack-time savior. Olives are tasty and packed with healthy fats and antioxidants.

These packs are ridiculously convenient — no messy fingers and no pits, just pure olive-y goodness. I toss them in my bag, and boom, instant Mediterranean vibes anywhere I go!

Sure, soda isn't recommended on the Mediterranean diet — in part because it can be quite sugary.

However, for those like me who love a sweet drink once in a while, I grab an Olipop.

I like that its varieties contain far less added sugar than classic sodas and still have lots of flavor. Plus, Olipop says its prebiotic sodas can help support digestive health with ingredients like plant fiber and botanical extracts.

Little Leaf Farms' sweet baby butter leaf lettuce is light, tender, and ridiculously fresh, with a smooth texture that feels high-end without the luxury price tag. On this trip, a carton cost me just $3.

The crisp lettuce is great for elevating a salad or sandwich wrap.

I usually have frozen fruit from Walmart's Great Value brand in my freezer, and the triple-berry mix is one of my favorites.

Frozen berries are considered as nutritious as fresh ones (they're picked and frozen at peak ripeness), and can be much more budget-friendly. Plus, I love that frozen fruit mixes help me enjoy different berries all year round, even when they're out of season.

Whether I'm tossing berries into a morning smoothie, sprinkling them over Greek yogurt, or adding them to oatmeal, they fit perfectly into the Mediterranean diet.

When I visited Greece, I was both surprised and impressed by how much honey was served with many dishes.

Since then, I have happily been adding delicious raw and unfiltered honey to my yogurt parfaits, smoothies, and even marinades. I like the brand Local Hive.

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.

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.

Not loving to cook also means not loving to prep snacks. But because I live an active lifestyle, I know I need to fuel myself with nutrients such as sustainable carbs before I start a workout.

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

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

This pesto is also my secret ingredient in grilled-cheese sandwiches.

The blend of frozen produce makes my 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 into a blender, add milk, and turn it on. 

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 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.

Making a salad isn't extremely labor-intensive.

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

Trader Joe's Mediterranean salad kit is packed with veggies and a corresponding dressing packet. I love pairing it with protein and starch for a balanced and healthy meal.

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, makes cooking dinner a breeze.

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

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, help save a ton of time because they just need to be heated through.

Plus, this one is made with butternut squash, and I like the boost of veggies in every bite.

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

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

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 along with a side salad for a full 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 April 16, 2025.

Charleston can get incredibly humid, especially during the summer months. Be prepared for thick, muggy air and pack accordingly — light, breathable fabrics are your best friend.

Stay hydrated, wear sunscreen, and don't underestimate the impact of the heat.

Although seafood is a staple in Charleston's cuisine, the city offers much more than just fish and oysters.

From classic Southern comfort dishes like fried chicken and collard greens to globally-inspired options like Thai, Italian, and French cuisine, there's something for everyone.

Be sure to explore the city's diverse culinary landscape when you visit.

South Carolina has strict open-container laws, meaning you can't drink alcohol in public places like streets or sidewalks.

I've seen too many tourists strolling with a beer in hand, only to be stopped by local law enforcement. Keep your beverages confined to bars and restaurants to avoid fines and frustration.

Although downtown Charleston receives much of the spotlight, a trip to the Isle of Palms (about 15 miles away) is well worth your time.

With its pristine beaches, great dining options, and opportunities for paddleboarding or kayaking, it's an escape that balances the historic charm of downtown with a laid-back coastal vibe.

In my opinion, Wild Dunes Resort on Isle Of Palms is also worth a visit for a night or two. It combines Charleston's charm with private beach access, golf courses, a spa, pools, and more.

Charleston's historic cobblestone streets may look charming, but they can be a nightmare for anyone in heels.

Wedges or sneakers are a much better choice for strolling through the city if you want to feel comfortable and safe on uneven terrain.

The city's surrounding beaches are beautiful, but accessing them comes with some rules.

In particular, pay close attention to parking signs — some areas require all four tires to be off the road, and failure to comply can result in a ticket.

Plan ahead and know the regulations to avoid any hassles.

Charleston's sense of community and celebration makes it feel like there's always a festival taking place.

And, in reality, the city's calendar is packed with events year-round, from the Charleston Wine + Food Festival to Spoleto Festival USA, which is all about performing arts.

Check out the city's event schedule before you visit — you might stumble upon a unique experience.

Although Charleston is in the South, don't assume it's warm all year round.

If you're visiting in January or February, be prepared for chilly temperatures that can dip into the 30s. On rare occasions, you might even see snow.

It's not poolside weather during these months, so pack accordingly and plan indoor activities just in case.

Charleston operates at its own relaxed rhythm, and it's part of the charm. Take your time, enjoy leisurely meals, and stroll through the historic streets without rushing.

Also, remember to be polite and courteous — holding doors open for others is a common practice and a great way to show Southern hospitality.

Try not to huff and puff if you're used to hustle and bustle, as that's not the vibe here. Charleston invites you to slow down and soak in its tranquil, easygoing atmosphere.

If you're hoping to dine at one of the many popular restaurants in Charleston, it's definitely wise to book your table early.

However, keep in mind that some local favorites, like Chubby Fish, don't take reservations, so be prepared to wait in line for a table.

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.

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.