I'm a dietitian on the Mediterranean diet. Here are 8 groceries I'm buying at Walmart right now.

Business Insider

11-05-2025

I'm a dietitian who tries to follow a Mediterranean diet with lots of healthy fats and lean meats.
I buy some of my groceries at Walmart and love the chain's Great Value frozen berries.
Some of my favorite staples to buy at Walmart include raw honey, salmon, and Pearl's olives.
Many of us don't necessarily picture Walmart when we think of buying groceries for the Mediterranean diet.
However, as a dietitian devoted to the Mediterranean way of eating, you can regularly find me buying groceries at the chain.
The Mediterranean diet focuses on wholesome, nutrient-rich foods, healthy fats, lean meats, and vegetables. Fortunately, Walmart has loads of products at prices that don't make my wallet weep — even beyond the produce aisle.
Here are a few of my favorite things to buy for the Mediterranean diet I follow at Walmart.
Sahale Snacks has some great nut mixes.
I pick up Sahale Snacks glazed mixes when I'm looking for a tasty snack that also has protein.
The combo of nuts and fruit makes these packs quintessential Mediterranean-diet-friendly snacks for me, especially when I want something sweet.
The maple and pecan mix with dried cherries and apples is one of my favorites. The sweet maple syrup pairs perfectly with the rich pecans.
Ben's Original Ready Rice is great in a pinch.
Ben's Original Ready Rice can be ready to eat in just 90 seconds, and the microwaveable pouch makes cooking easy with no prep or cleanup. It's a great pantry staple.
One of my favorite varieties is the Spanish-style rice, made with tomatoes, peppers, and savory herbs and spices. The flavors complement many Mediterranean-style dishes.
Salmon is a staple in my diet.
When I want a simple dinner, I pair a small portion of fish with lots of veggies and whole grains.
Walmart has some great choices in its seafood section, like its Marketside salmon fillets.
I like adding Grape-Nuts cereal to my diet for extra fiber.
The Mediterranean diet is all about prioritizing whole, nutrient-packed foods. For me, Grape-Nuts fits that bill.
The cereal is made from a mix of whole-grain wheat and barley — it's crunchy, rich in fiber, and low in sugar. It's hearty, satisfying, and has this delightful crunch that makes breakfast (or snack time) feel exciting.
The cereal is versatile, too. I sprinkle some on yogurt, pair it with fruit and honey, or just enjoy it from the box with milk.
Pearl's to-go packs of olives are great for snacking.
Pearl's perfectly portioned cups of olives are my snack-time savior. Olives are tasty and packed with healthy fats and antioxidants.
These packs are ridiculously convenient — no messy fingers and no pits, just pure olive-y goodness. I toss them in my bag, and boom, instant Mediterranean vibes anywhere I go!
Olipop is more of a treat than a staple for me.
Sure, soda isn't recommended on the Mediterranean diet — in part because it can be quite sugary.
However, for those like me who love a sweet drink once in a while, I grab an Olipop.
I like that its varieties contain far less added sugar than classic sodas and still have lots of flavor. Plus, Olipop says its prebiotic sodas can help support digestive health with ingredients like plant fiber and botanical extracts.
Little Leaf Farms has one of my favorite lettuces.
Little Leaf Farms' sweet baby butter leaf lettuce is light, tender, and ridiculously fresh, with a smooth texture that feels high-end without the luxury price tag. On this trip, a carton cost me just $3.
The crisp lettuce is great for elevating a salad or sandwich wrap.
I keep Great Value triple-berry blend in my freezer.
I usually have frozen fruit from Walmart's Great Value brand in my freezer, and the triple-berry mix is one of my favorites.
Frozen berries are considered as nutritious as fresh ones (they're picked and frozen at peak ripeness), and can be much more budget-friendly. Plus, I love that frozen fruit mixes help me enjoy different berries all year round, even when they're out of season.
Whether I'm tossing berries into a morning smoothie, sprinkling them over Greek yogurt, or adding them to oatmeal, they fit perfectly into the Mediterranean diet.
Honey can be used in marinades, sauces, and more.
When I visited Greece, I was both surprised and impressed by how much honey was served with many dishes.
Since then, I have happily been adding delicious raw and unfiltered honey to my yogurt parfaits, smoothies, and even marinades. I like the brand Local Hive.