Dietitians 7-Day Healthy and Affordable Trader Joe’s Meal Plan and shopping list for 2025!
I freaking love Trader Joe’s, and by the response to some of my TJ’s recipes and TJ’s healthy recipe video series, you guys do too! So, for today, I thought I’d update my 7-day healthy meal plan and shopping list for Trader Joe’s, which I originally posted 5 years ago. TJ’s is always getting new items in (and sadly discontinuing items), and I’ve developed so many more recipes since five years ago when I originally posted this. I knew it was time for an update! I had to include air fryer salmon with their salmon rub because that is my latest obsession!
Keep in mind this is just a snapshot of a typical meal plan I would throw together when I go to Trader Joe’s. For more ideas, you may want to check out:
- Trader Joe’s Staples – a list of healthy grocery staples I get at Trader Joe’s
- Healthy Trader Joe’s Snacks
- Healthy Trader Joe’s Recipes
- 25 Trader Joe’s Dinner Ideas
- Trader Joe’s Recent Grocery Haul
- And I categorize anything I make with all TJ’s ingredients in its own category; see that here!
The way this meal plan is built is for one person for breakfast and lunch and enough for two people for dinner. You may want to scale up or down accordingly! Similar to the meal plans my HH subscribers get for free every week!
Now, let’s get to the recipes and grocery items! You can get the printable version of this meal plan by clicking here for my free resources section, which includes meal plans (including this one), ebooks, nutrition guides, and more.
Breakfast Recipes
Made with all ingredients that can be found at TJ’s, these delicious oatmeal bowls can be made as overnight oats or instant oats. They pack 25 grams of protein and 13 grams of fiber, a filling, healthy breakfast for the win!
You’ll love these cheesy, delicious five-ingredient healthy egg muffins!
Healthy Snacks
- Trader Joe’s Greek Yogurt
- Feel free to substitute another whole milk Greek yogurt here. I picked this one because I like the flavor and the macro breakdown. If you choose something non-fat, make sure to add some healthy fat to it, like nuts or nut butter. The Skyr yogurts have the highest protein and lowest sugar.
- Hummus & Baby Carrots
- Any hummus works, our favorite is the Trader Joe’s brand Mediterranean hummus.
- Cookie Dough Energy Bites
- Made with TJ’s cashew butter or peanut butter, so freaking yummy and only five ingredients!
Lunch Recipes
Sometimes, I pick up a couple of their “healthier” frozen foods. Of course, frozen foods are packed with sodium, but since I only go to Trader Joe’s once a month, I think it’s fine! You do what’s best for you!
- Turkey Bacon Ranch Bowls
- Another one of my favorite items from TJ’s is their uncured peppered turkey bacon. These strips of turkey bacon are without harmful preservatives but, still full of flavor. I like that they are thick-cut, so they pack more protein per slice than typical turkey bacon. I like to throw them on a sheet pan with some roasted veggies to make turkey bacon ranch bowls.
It’s one of my most popular recipes on the blog, and for good reason! It’s delicious, only a few ingredients, and gives you the secret to cooking cauliflower gnocchi from Trader Joe’s! Another popular option here would be my one-pan creamy cauliflower gnocchi and sausage meal!
- Frozen Sriracha Shrimp Bowl
- Frozen Chile Relleno
Dinner Recipes
Just a heads up, you may have already noticed, but one of my favorite items to get from TJ’s is the pre-bagged steam-in-the-bag broccoli. You’ll see it in a ton of my recipes, but feel free to sub out other veggies where needed if you don’t want to eat broccoli all week.
- Air Fryer Salmon – this recipe is coming soon to the blog, but it’s on the download. It uses TJ’s salmon rub, which is DIVINE! Another option is my Everything But The Bagel Salmon & Veggies.
Here is a similar recipe I shared on youtube:
You’ll never guess the secret Trader Joe’s item that makes up part of the crust in this parmesan-crusted chicken. Delicious, crunchy, and found only at Trader Joe’s!
- Trader Joe’s Healthy Beef and Broccoli
One of my favorite 20-minute meals to make with TJ’s Ingredients. Healthy beef and broccoli recipe that is made in just one pan in under 20 minutes! This is a weekly staple that must be on your rotation!
- Gluten-Free Cheese Pizza Cauliflower Crust
- Trader Joe’s Mediterranean Salad Kit
- They have so many great salad kits. Feel free to sub a different one! This one is at the top of my list, though, as it’s the lowest calorie and uses EVOO for its oil base.
Dessert
- I didn’t add this to the meal plan, but some of my favorites are:
- Trader Joe’s Dark Chocolate Peanut Butter Cups
- Trader Joe’s Dark Chocolate Covered Almonds
- Trader Joe’s 72% Dark Chocolate
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