As a functional nutrition coach in Baltimore, Maryland, I have helped countless clients achieve their health goals by adopting my proven anti-inflammatory Mediterranean-based diet.

One of the keys to their success is helping them to find the right foods, and Trader Joe’s is a great place to start.

In this post, I’ll share my top shopping tips for buying anti-inflammatory, Mediterranean-based diet foods from Trader Joe’s.

First, let’s talk about why the anti-inflammatory Mediterranean-based diet is so beneficial for your health.

This way of eating is rich in healthy fats, fruits, vegetables, and whole grains while limiting processed foods and sugar.

The diet has been linked to numerous health benefits, including reduced inflammation, improved heart health, and a lower risk of chronic diseases such as diabetes and cancer.

When shopping at Trader Joe’s for anti-inflammatory and Mediterranean-based diet foods, keep in mind that the store carries many great options, but only some things are allowed.

Here’s a list of foods that are and are not allowed on this type of diet:


Allowed Foods:

  • Fresh fruits and vegetables: Trader Joe’s has a great selection of fresh produce, including seasonal fruits and vegetables. Aim to eat a variety of colors to ensure you’re getting a wide range of nutrients.
  • Healthy fats: Extra virgin olive oil, avocado oil, and nuts are all great sources of healthy fats, which are essential for brain function and overall health.
  • Whole grains: Look for gluten-free whole grains like quinoa, millet, and sorghum to add fiber to your diet and promote healthy digestion.
  • Lean protein: Turkey, chicken, and fish are all great sources of lean protein. You can also find grass-fed and finished beef and organic pasture-raised eggs at Trader Joe’s.
  • Legumes: Chickpeas, lentils, and black beans are all high in fiber and protein, making them a great addition to any meal.

Not Allowed Foods:

  • Processed foods: Most chips, cookies, and other processed snacks are typically high in sugar and unhealthy fats.
  • Sugary drinks: Soda and other sugary drinks provide empty calories and can contribute to weight gain.
  • White bread and pasta: These refined grains are stripped of their nutrients and can cause blood sugar spikes.
  • Fried foods: Fried foods are typically high in unhealthy fats and can contribute to inflammation.

Now that you know what to look for, here are some specific items I recommend picking up on your next trip to Trader Joe’s:

  1. Frozen wild-caught salmon: Wild-caught salmon is an excellent source of omega-3 fatty acids, which are known for their anti-inflammatory properties. Trader Joe’s carries a variety of frozen salmon options that are affordable and convenient.
  2. Olive oil: Olive oil is a staple in the Mediterranean diet and a great source of healthy fats. Look for cold-pressed extra virgin olive oil at Trader Joe’s, which is minimally processed and retains more of the oil’s health benefits from its high polyphenol content.
  3. Cauliflower gnocchi: This popular item at Trader Joe’s is made from cauliflower and potato flour and is a great alternative to traditional pasta. It’s also gluten-free and low in carbs, making it a great option for those following a low-carb diet.
  4. Dark chocolate: Dark chocolate is high in antioxidants and has been shown to have anti-inflammatory properties. Look for dark chocolate with at least 85% cacao at Trader Joe’s.
  5. Pre-cut vegetables: Trader Joe’s has a great selection of pre-cut vegetables, which can save you time and make healthy eating more convenient. Look for pre-cut broccoli, cauliflower, and bell peppers.

To help you make your transition even easier, please check out THIS LINK for my suggested Trader Joe’s foods that you can use to make your transition from your current diet to my proven anti-inflammatory Mediterranean-based diet.

Omega 3 Rich Mediterranean Salmon Recipe

To help kick start your journey to kick your chronic inflammation to the curb, here’s a recipe for a delicious dish that incorporates some of the foods mentioned above:

Mediterranean Salmon Bowl


  • 1 pound wild-caught salmon
  • 1 head organic cauliflower
  • 1 tablespoon cold-pressed, extra virgin olive oil
  • 1/2 cup organic cherry tomatoes, cut in half
  • 1/2 cup organic cucumber, chopped
  • 1/4 cup organic kalamata olives, sliced
  • 1/4 cup organic sheep/goat feta cheese, crumbled
  • 1 tablespoon organic fresh lemon juice
  • 1 tablespoon cold-pressed, extra virgin olive oil
  • 10 leaves organic basil, sliced
  • Salt and pepper to taste


  1. Preheat the oven to 400°F. Cut the cauliflower into bite-sized florets and toss with 1 tablespoon of olive oil. Spread the cauliflower on a baking sheet and bake for 20-25 minutes, or until tender and lightly browned.
  2. While the cauliflower is cooking, season the salmon with salt and pepper and bake in the oven for 12-15 minutes, or until cooked through.
  3. Once the salmon and cauliflower are cooked, assemble the bowl by placing the cauliflower, cherry tomatoes, cucumber, and kalamata olives in a bowl.
  4. Top with the cooked salmon and crumbled feta cheese.
  5. In a small bowl, whisk together the lemon juice, basil, and 1 tablespoon of olive oil. Drizzle the dressing over the bowl and serve.

This Mediterranean salmon bowl is packed with anti-inflammatory ingredients and is a delicious and easy way to incorporate more Mediterranean-based foods into your diet.

In addition to shopping for the right foods, balance your meals using my healthy fat, fiber & protein guidelines.

As a functional nutrition coach in Baltimore, Maryland, I offer personalized nutrition coaching programs that focus on creating sustainable habits and finding the right balance for each individual client.

If you’re interested in learning more about my nutrition coaching program in Baltimore, Maryland, or need help creating a personalized anti-inflammatory Mediterranean-based diet plan, please reach out to me.

Click HERE to schedule your free 30-minute discovery call to kick off your health journey

Let’s work together to achieve your health and nutrition goals!

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