I'm a dietitian who loves shopping at Trader Joe's. Here are 12 items I rely on to make easy, nutritious meals.

Hummus is one of my favorite foods for rounding out snacks and meals.

Since it's made primarily from chickpeas, it adds fiber, plant-based protein, and iron in a form that's easy to eat.

I use the roasted-garlic version as a dip, sandwich spread, salad dressing, or addition to a snack plate, and I especially love pairing it with Trader Joe's mini cucumbers for the perfect no-prep snack.

The combination of protein and live probiotic cultures makes Trader Joe's Greek yogurt one of my most-used staples.

I use it as a breakfast base with fruit and chia seeds, as a smoothie thickener, or in savory meals as a sour-cream substitute.

I usually buy the plain version with no added sugar, so I can add my own fruit or chia jam, and control the sweetness myself.

As a fermented dairy product, kefir contains a wider variety of probiotic strains than yogurt and can help support healthy digestion.

The strawberry version from Trader Joe's is drinkable and lightly sweet, without the pronounced tartness plain kefir can have.

On mornings when I don't have time to put breakfast together, I'll pour a glass alongside a piece of seeded toast or fruit for a quick, gut-health-boosting breakfast.

One thing to note: Trader Joe's flavored kefirs contain added sugars, so if you're looking to avoid that, I suggest going for the plain version.

I love having Trader Joe's rice medley in my freezer because it provides a more interesting base for dinner.

The mix of whole grains adds more fiber than white rice alone and pairs well with curries, stir-fries, and roasted vegetables. I just microwave it in the pouch for three minutes.

Each half-cup serving of Trader Joe's garbanzo beans contains both fiber and plant-based protein, making this a must-have item in my pantry.

There are so many ways to prepare these beans. I air fry them for a crunchy snack, toss them into salads and grain bowls, stir them into soups, add them to dense bean salads, or blend them into sauces.

Since they're shelf-stable, I always have a can (or three) on hand to make a filling meal with minimal prep.

I love salad kits that taste good because they make me far more likely to prepare lunch instead of defaulting to takeout.

Trader Joe's sesame-crunch chopped salad kit has pre-shredded vegetables, a flavorful sesame dressing, and crunchy toppings that make it feel like a real meal instead of a side salad.

To make it more substantial, I like to add grilled chicken and edamame.

Lentils are one of my favorite foods for adding plant-based protein and fiber to a meal. I especially like Trader Joe's precooked version because it saves me a lot of time.

I use them in a shortcut for lentil soup, as the base of bowls, and even in tacos when I want a plant-forward meal. They're also a good source of iron, which is another reason they're a staple in my fridge.

Trader Joe's turkey burgers are one of the freezer staples I rely on most when I need dinner ready quickly.

Turkey is a complete protein and provides a good source of B vitamins like B6 and B12, which support energy production, mood, and cognitive function.

These burgers cook quickly in the air fryer or on the stove, and I use them in burger bowls, on salads, or with a whole-grain bun and sweet-potato fries for a quick weeknight meal.

Bell peppers are a great source of vitamin C, and the fire-roasting process gives them a depth of flavor you wouldn't expect from a frozen vegetable.

I add these to tacos, fajitas, and grain bowls when I want a vegetable that's already chopped, cooked, and ready to eat. This product saves me time, adds color and flavor, and makes it easier to eat my servings of vegetables.

Edamame is one of the few plant-based foods that contains all nine essential amino acids — AKA the ones the body can't make on its own and, therefore, has to get from food.

The legume is also an excellent source of fiber, which supports digestion, helps stabilize blood sugar, and sustains fullness.

I keep a bag in the freezer at all times, and like to steam a bowl for a mid-afternoon snack.

Frozen fruit is one of the easiest ways to keep a healthy option on hand without worrying about it going bad.

Plus, since frozen fruit is picked and processed at peak ripeness, its vitamin and antioxidant content is comparable to that of fresh versions.

I especially like picking up Trader Joe's Very Cherry Berry blend, which provides a nice variety of cherries, blueberries, blackberries, and raspberries. It's perfect for smoothies or as an oatmeal topping.

Trader Joe's organic seeded bread makes toast or a sandwich feel more substantial. The seeds are a great source of healthy fats, magnesium, and fiber.

I especially like using this bread for turkey and avocado sandwiches at lunch, and I'll have it with peanut butter and banana before a workout.

Keep reading our Trader Joe's diaries here.