Olive oil is a staple in Mediterranean cooking for a good reason it's simple and delicious.My favorite Trader Joe's olive oil comes in a 16.9-fluid-ounce bottle. Alison Van Glad 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 sauteing veggies, and a topper for added garnish and flavor. Trader Joe's often has a large variety of fresh herbs.I usually pay just under $2 for an ounce of herbs at Trader Joe's. Alison Van Glad 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.The cost varies, but I usually buy my favorite tomatoes on the vine for $2.50. Alison Van Glad 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. Sometimes I can find eggplant for under $2. Alison Van Glad 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. I try to buy heads of garlic and shallots at Trader Joe's when they're under $1. Alison Van Glad 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, saut 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 use white beans to add protein to some dishes. Alison Van Glad 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.Trader Joe's has a ton of different pasta shapes. Alison Van Glad 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.