Embracing the health benefits of a Mediterranean diet doesn’t have to mean hours in the kitchen.Dietitians recommend utilizing shortcuts such as frozen veggies, canned fish, salad kits and precooked grains.The goal isn’t perfection—it’s making nourishing choices easier and more sustainable.
The Mediterranean diet has long been praised for its heart-healthy, plant-forward approach to eating—but following it doesn’t have to mean spending hours in the kitchen. With the right choices, plenty of convenient, packaged foods can fit seamlessly into this nutrient-rich, flavorful lifestyle.
To help you stock your fridge and pantry, we asked nutrition experts to share their favorite Mediterranean diet–friendly shortcuts that make healthy eating a little easier. Pick these items up at your local grocery store or get them delivered on Amazon Fresh.
1. Precooked Whole Grains
Whole grains like brown rice, quinoa and farro are a foundational part of the Mediterranean diet. They’re rich in fiber, an essential nutrient that most Americans fall short on. Fiber supports healthy digestion, better blood sugar and heart health. “Any way you can work more whole grains into your meals is a good thing,” says Sarah Garone, DTR. “And there’s no shame in using convenient whole grain options like precooked packets of brown rice,” she adds. Frozen or shelf-stable options—such as microwaveable brown rice or frozen quinoa blends—can save serious prep time.
“Be mindful of added salt or sauces that can contribute to a higher sodium content,” adds Sheri Gaw, RDN, CDCES. Use whole grains as the base for bowls, soups or salads topped with lean protein and plenty of veggies.
2. Canned Fish (or Pouches)
“The Mediterranean is home to around 29,000 miles of coastline—hence its focus on seafood,” says Garone. “If you struggle to incorporate fish into your diet, try tuna pouches. They’re even handier than cans—no can opener required!” Each tuna pouch adds protein, omega-3 fatty acids and inflammation-fighting selenium to sandwiches, salads, wraps and more.
Other convenient options include canned salmon (in pouches or cans) or canned sardines. “If you use canned fish often, look for low-sodium or no-salt-added varieties,” recommends Beth Ferguson, M.S., RD.
3. Frozen Vegetables
“A Mediterranean diet is rich in veggies, but for most of us, getting enough vegetables is a challenge,” says Garone. She recommends making it as easy as possible for you to incorporate more of these nutrient-dense plants into your diet. Frozen produce makes it easier and more affordable to meet your daily veggie goals—no chopping, washing or spoilage worries required.
If you’ve heard that frozen veggies aren’t as nutritious as fresh, dietitians want you to know that couldn’t be further from the truth. “Frozen fruits and vegetables are picked and preserved at their peak of ripeness,” says Gaw, so sometimes they contain even more nutrients than fresh vegetables. The possibilities are endless with frozen veggies—from bulking up your pasta, soups and casseroles to sautéing and roasting alongside your protein of choice.
4. Salad Kits
Both Ferguson and Gaw agree that salad kits are another easy way to meet the recommended servings of vegetables, of at least 2.5 cups per day. “They’re a convenient and tasty way to add a pop of color to any meal,” says Gaw. “Be mindful of the toppings—they may contribute sodium, added sugar or saturated fat intake. Try using just half the dressing, cheese or croutons.”
Ferguson recommends pairing salad kits with canned beans and packaged fish or chicken for a quick Mediterranean meal. Look for blends that include leafy greens and seeds for added fiber and protein.
5. Individually Packed Nuts and Trail Mix
A handful of nuts fits perfectly into the Mediterranean diet—they’re rich in heart-healthy fats, plant-based protein and fiber to keep you satisfied between meals. Single-serve nut packs or small bags of trail mix make it easier to grab a balanced snack without overdoing portions. Gaw suggests unsalted or lightly salted options to help keep sodium in check. If you opt for trail mix, read the ingredient list—some blends include candy or sweetened dried fruit, which can quickly add extra sugar.
Beyond their convenience, the health benefits of nuts and seeds are well documented. Research consistently shows that eating nuts is associated with a lower risk of cardiovascular disease. Pair nuts with a piece of fruit or a low-fat yogurt for a balanced snack that hits the sweet-salty spot.
6. Ready-to-Eat Lentils
Lentils are a fiber-rich, plant-based source of protein that offers numerous health benefits. The plant compounds in lentils have antioxidant properties that have been shown to play a key role in preventing diseases such as diabetes, cardiovascular disease and cancer. A recent study showed that participants who consumed 140 grams of cooked lentils (about ¾ cup) daily for 12 weeks had improvements in fasting cholesterol levels and post-mealtime glucose levels.
Ferguson recommends using ready-to-eat lentils for a quick lunch or dinner option. “I often pair it with avocado to enhance satiety—and because it’s delicious!” she adds. Choose low-sodium options and add veggies for extra nutrients.
What to Look For in Healthy Mediterranean Diet Shortcuts
Low sodium and added sugar: Many packaged foods can sneak in salt or added sugars to extend shelf life or enhance flavor, says Ferguson. Check nutrition labels and opt for products with less than 140 milligrams of sodium per serving, when possible, and choose items with little to no added sugars.
Plant focus: Prioritize fruits, vegetables, legumes and whole grains. These foods provide fiber, antioxidants and phytonutrients that promote gut, heart and metabolic health. Even if your produce comes frozen or canned, it still counts—just choose options without added salt or syrup.
Convenience with purpose: The goal isn’t perfection—it’s making nourishing choices easier and more sustainable. Keep a few healthy shortcuts on hand to create balanced meals that are quicker to assemble.
Our Expert Take
Gaining the health benefits of eating a Mediterranean diet doesn’t have to be time-consuming or difficult. A few convenient shortcuts can make this healthy eating pattern easier—it’s all about making mindful choices. Combine precooked grains with frozen vegetables and canned fish for a balanced, heart-healthy meal in minutes. The Mediterranean diet isn’t about restriction—it’s about abundance and sustainability. Whether your ingredients come fresh, frozen or packaged, what matters most is making wholesome foods more accessible and enjoyable.
Dining and Cooking