It's possible to make healthy choices when eating out [1], but the truth is nothing beats a home-cooked meal. When you prepare your own food [2], you can decide exactly what goes onto each plate, and tailor your meal plan to meet your goals [3], whatever they may be. Still, if you find yourself at times overwhelmed in the grocery store, this shopping list — specifically designed for going aisle by aisle at Trader Joe's [4] — can help keep you on track. It's the perfect place to stock up, because TJ's shelves are loaded with goods that make meal prep easier [5].
Vegetables
Aim to fill half your cart with fresh vegetables and fruits [6], just as you would your plate. Trader Joe's offers some veggies pre-chopped to make meal prep even easier.
- Brussels sprouts
- Broccoli
- Courgette
- Asparagus
- Mushrooms
- Carrots
- Cucumbers
- Tomatoes
- Bell peppers
- Sweet potatoes
- Butternut squash spirals
- Riced cauliflower
- Salad spring mix
Fruit
When you can, eat the fruit that's in season. This often helps cut down on your grocery bill [7].
- Strawberries
- Raspberries
- Blueberries
- Mango
- Grapefruit
- Kiwi
- Pineapple
- Cantaloupe
- Apples
- Oranges
- Banana
- Pears
Grains, Pasta, and Bread
Carbs are not the enemy [8], especially when there are so many healthy options to pick from.
- Brown rice
- Quinoa
- Barley
- Farro
- Whole-grain pasta
- Red lentil pasta
- Gluten-free pasta
- Whole-grain bread
Breakfast Staples
Breakfast doesn't have to be a chore. Grab these ingredients so you can whip up some overnight oats [9] or a simple yoghurt bowl.
- Oatmeal
- Granola
- Cereal
- Bars
Canned and Jarred Goods
There are tons of plant-based protein options in this section, and Trader Joe's is famous for its delicious variety of salsas.
- Beans
- Chickpeas
- Tuna
- Sardines
- Salsa
- Hot sauce
- Nut butter
Cooking Oils
Cooking oils are an excellent source of healthy fats, which help keep you satisfied between meals [10].
- Olive oil
- Avocado oil
- Walnut oil
- Coconut oil
- Oil sprays
- Ghee
Frozen Foods
Trader Joe's is a mecca of frozen foods [11] that make throwing dinner together a breeze.
- Cauliflower rice
- Cooked rice
- Vegetables
- Fruit
- Cauliflower gnocchi
- Vegetable patties
- Courgette spirals
- Acai puree packets
- Jackfruit cakes
Meat and Seafood
Choose lean proteins as frequently as possible, limiting red meat to a serving or two per week [12].
- Chicken
- Turkey
- Duck
- Salmon
- Shrimp
- Lamb
- Steak
- Sausages
Eggs and Dairy
Eggs are a good source of protein [13], and you'll find plenty of other staples in this aisle, including dairy-free alternatives.
- Eggs
- Cow's milk
- Almond milk
- Greek yoghurt
- Cottage cheese
- Cheese
- Sour cream
- Kefir
Dips, Sauces, and Spreads
Use these picks as a dip for vegetables, or as a dressing, marinade, or pasta sauce — they'll make any homemade snack or meal tastier.
- Hummus
- Guacamole
- Dairy-free queso
- Zhoug sauce
- Vegan pesto
- Cucumber dip
- Bruschetta sauce
- Jalapeño lime almond dip
- Pico de gallo
Prepared Foods
If you struggle to find time to cook [14], skip the drive-thru and stop by this section of the store for a quick bite.
- Cooked chicken
- Prepared salad bowls
- Egg white salad
- Wraps