In a recent exploration of high-protein foods aligning with the Mediterranean diet, registered dietitian Kristen Carli shared her top picks from Trader Joe’s. This diet emphasizes a balance of fruits, vegetables, whole grains, and lean proteins while limiting red meat and processed foods. Carli’s choices highlight convenient and nutritious options for busy families looking to maintain a healthy lifestyle.
Essential High-Protein Items
Carli identifies several key products that not only support her dietary goals but also cater to her family’s preferences. Among her favorites is the chicken burrito bowl, which contains brown rice, black beans, and red quinoa. With 22 grams of protein and only 370 calories, it serves as a quick and healthy meal option.
Another staple is the chicken lettuce wraps, known for their impressive protein content of 29 grams in a 300-calorie serving. This convenience food has quickly become a favorite for easy lunches and flavorful dinners. Carli also highlights the lemon-rosemary chicken, which can be roasted on a baking sheet alongside vegetables for a simple, nutritious dinner.
Convenient Snack Options
For snacking, Carli recommends the ranch-seasoned cashews, which offer healthy fats and plant-based protein. These cashews provide a filling snack when time is limited. Additionally, the Ready Veggies mix, containing broccoli, Brussels sprouts, and carrots, is perfect for quick stir-fries or sheet pan dinners, adding both nutrition and convenience.
The store’s selection of Mediterranean-style hummus makes for a delightful pairing with raw vegetables, while the fresh mozzarella cheese snackers deliver an easy and nutritious snack option, providing 5 grams of protein per serving. Carli enjoys them with whole fruits, making for a balanced afternoon snack.
Carli is mindful of incorporating whole grains into her meals. She particularly enjoys the lemon-chicken and arugula salad, which features red quinoa and couscous, offering a satisfying mix of protein and complex carbohydrates. This salad not only keeps her feeling full but also aligns perfectly with the Mediterranean diet’s focus on wholesome ingredients.
In her quest for variety, Carli opts for Unexpected Cheddar chicken sausage, a flavorful alternative to traditional red meat. Though she consumes it in moderation due to its processed nature, it provides a delicious way to enjoy sausage without straying from her dietary principles.
To further support her protein goals, Carli keeps pre-cooked chicken breast on hand. The Just Chicken strips from Trader Joe’s make it easy to add protein to various meals without additional preparation time.
Finally, for her toddler, Carli recommends the butternut squash zig-zags. These pre-chopped pieces are not only nutritious but also visually appealing to children, encouraging them to enjoy their vegetables.
Carli’s insights demonstrate that a high-protein Mediterranean diet can be both accessible and enjoyable, especially when shopping at Trader Joe’s. Her recommendations reflect a commitment to health without sacrificing flavor or convenience, making nutritious eating an attainable goal for busy families.