I try to follow the Mediterranean diet on a tight budget. Here are 7 things I buy at Trader Joe's.

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 being 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 sautéeing veggies, and a topper for added garnish and flavor.

Any dish can be elevated with fresh herbs.

When creating my shopping list, I prioritize what I can purchase fresh.

If I know I'll need to use my herbs over an extended period, I'll put them in a resealable plastic bag with a damp paper towel in the fridge, which helps extend the freshness.

Trader Joe's has several tomato varieties, from cherry tomatoes for easy snacking to Roma tomatoes for making sauces.

I prefer to purchase the 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.

A keystone 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 produce in season is often centerstage and reasonably priced.

I also check Trader Joe's website for recipe inspiration for my seasonal veggies.

There's a reason garlic and onion are classics in Mediterranean cooking: Both are delicious and high in natural antioxidants.

Trader Joe's carries a wide selection of onions, so I always know they'll 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, sauté them in a little olive oil, and store them in an airtight container in my fridge to use throughout the week for omelets, veggies, and pasta.

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 the beans with fresh herbs, pasta water, and lemon juice to make a creamy protein-packed sauce for pasta.

Although not necessarily a crucial part of the Mediterranean diet, pasta is a great base if you want to eat more legumes and veggies.

I like to stock up on several different pasta shapes, so I never get bored mixing and matching with new sauces.

I like to add a white-bean sauce to my pasta for a high-protein dish.

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