Stock up on these Mediterranean diet staples at Sam’s Club to help build delicious meals and snacks.
Reviewed by Dietitian Casey Wing, RD, CD
Key Points
- The Mediterranean diet emphasizes balance, abundance and enjoyment, not restriction.
- Staples like salmon, oats, nuts and olive oil are versatile and widely available at Sam’s Club.
- Plant-based foods, whole grains and healthy fats form the foundation of this heart-healthy diet.
The Mediterranean diet is well-known for its research-backed health benefits, including improving cardiovascular health, lowering risk for certain cancers and supporting brain function. Pam Fullenweider, M.S., RDN, says the diet helps people experience a combination of healthy foods and satisfying flavors. “You don’t have to choose between nourishment and enjoyment,” she says. “The Mediterranean diet isn’t about restriction. It’s about balance, abundance and pleasure.”
Thankfully, you don’t need to live in a Mediterranean country to follow a diet that’s built on foods from the region. Supermarkets, grocery chains and big box stores like Sam’s Club stock plenty of foods that can easily fit into the diet. “While ingredients vary by region, the foundation is consistent: fresh, seasonal foods like vegetables, fruits, whole grains, beans, legumes, seafood, nuts, seeds and extra-virgin olive oil as the primary fat,” says Fullenweider. Here are some of the best-value items you can buy at Sam’s Club to help you incorporate the Mediterranean diet into your everyday meals and snacks.
6 Best Mediterranean Diet Foods at Sam’s Club
1. Member’s Mark Wild-Caught Salmon (fresh or frozen)
Experts recommend two or more servings of fish per week when following the Mediterranean diet. Sam’s Club is a good place to help you meet that goal, thanks to its Member’s Mark Wild Caught Salmon that’s available fresh or frozen. “Wild-caught salmon is a good source of protein and omega-3 fatty acids,” says Fullenweider. “Omega-3 fatty acids are especially important because they help lower triglycerides while reducing the risk of stroke and heart disease.”
2. Member’s Mark Old-Fashioned Rolled Oats
Many healthy diet patterns, including the Mediterranean diet, incorporate whole grains like oats. “Whole grains are a cornerstone of the Mediterranean diet, and we recommend that at least half of your grain choices come from whole grains,” says Fullenweider. “Whole grains provide essential fiber, vitamins and minerals that can help reduce cholesterol and blood pressure, stabilize blood sugar and keep you fuller longer.” She suggests using oats for batch-cooked oatmeal, overnight oats and energy bites, while pointing to the budget-friendly versatility they offer for your diet.
3. Wild Planet Sardines
Don’t overlook the health benefits and ease of preparation with tinned fish such as sardines. Not only are they a source of omega-3 fatty acids, sardines are also a good source of protein with approximately 21 grams in just 3 ounces. “Because sardines contain soft, edible bones, they’re also a good source of calcium and vitamin D, which work together to support bone health,” says Talia Follador, RDN, LDN. “They also contain vitamin B12 and selenium, which support energy production, nervous system function and overall metabolic health.”
4. Member’s Mark Pistachios
Sam’s Club carries a variety of pistachios, including single-serve packages and bulk containers. This tree nut is a good choice for reaching the relatively high intake of nuts that is recommended in the Mediterranean diet. “Pistachios contain protein, fiber and healthy fats, which help keep you full and support stable blood sugar levels,” says Follador. “Regularly eating nuts like pistachios is strongly associated with improved heart health and reduced risk of chronic disease.” Follador recommends eating a snack mix of pistachios and dark chocolate chips or adding pistachios to a salad along with dried cherries, feta cheese, chickpeas and farro or another whole grain.
5. Member’s Mark Hummus
Sam’s Club is known for its large boxes and oversized containers of kitchen staples, but this doesn’t mean you can’t find individual portions of some Mediterranean diet favorites. Pre-portioned hummus cups are one such find that can help make balanced snacking simple, according to Nicole Sayre, RD. “Chickpeas [which make up the bulk of hummus] provide fiber and plant-based protein, which can help support fullness and steady energy,” she says. “Single-serve portions also remove the guesswork around serving size, making it easier to build a satisfying snack when paired with vegetables or whole-grain crackers.”
6. Member’s Mark Walnuts
Like pistachios, walnuts are another nut that can help you meet the recommended intake when following a Mediterranean diet. “Walnuts are the only tree nut that’s an excellent source of ALA omega-3s, a plant-based fat known to support heart and brain health,” says Lauren Manaker, M.S., RDN, LDN, CLEC, CPT. “They’re also a source of plant-based protein, fiber and antioxidants, making them a powerhouse for the Mediterranean diet.” Try including walnuts in a yogurt parfait or as a topper for oatmeal. Walnuts are also great when added to plant-based dishes as a meat substitute, like in vegetarian meatballs or burgers.
Other Ways to Enjoy the Mediterranean Diet
Following the Mediterranean diet can take many forms depending on your food preferences and access. Because of the versatility of the diet, there’s plenty of opportunity for flexibility in the foods you choose and meals you prepare.
Prioritize Plants
Plant-based foods are at the foundation of the Mediterranean diet. “When choosing foods at the grocery store for the Mediterranean diet, try to build your cart around plant-based staples such as colorful vegetables, fresh or frozen fruit, beans, lentils, nuts, seeds and 100% whole grains like farro, quinoa and brown rice,” says Amy Brownstein, M.S., RDN.
Choose Unsaturated Fats
Swapping out saturated fats in favor of unsaturated fats is an important part of following a Mediterranean diet plan. “Opt for extra-virgin olive oil as your main cooking oil,” says Brownstein. Other swaps include choosing fatty fish in place of higher-saturated-fat meats (like beef) as well as swapping in plants for some saturated fat sources, like topping your salad with nuts or seeds instead of bacon bits.
Reduce Sodium & Added Sugar
Shopping for convenience foods to make quick and easy meals at home can sometimes require paying close attention to the added ingredients in the foods you choose. “Look for foods that are low in sodium, have minimal to no sauces and contain no added sugars,” says Brownstein. For example, some frozen seasoned produce can be unexpectedly high in sodium. Other foods like yogurt may be a sneaky source of added sugar. Check labels to ensure the foods you choose align with your health goals.
Our Expert Take
The Mediterranean diet is a healthy eating pattern that offers benefits to cardiovascular health and cognitive function while also reducing the risk of some chronic diseases and certain types of cancer. You can make the diet work for you by customizing the plan to fit your lifestyle. “The beauty of this eating pattern is that it doesn’t require specialty foods — just real ingredients you can find at stores like Sam’s Club,” says Fullenweider. She recommends focusing on simple, high-quality staples that make balanced meals easy and approachable. Foods like salmon, oats, sardines, pistachios, hummus and walnuts are all a good fit for the Mediterranean diet and can be found at your local Sam’s Club.
Comments are closed.