It’s possible to make healthy choices when eating out, but the truth is nothing beats a home-cooked meal. When you prepare your own food, you can decide exactly what goes onto each plate and tailor your meal plan to meet your goals, 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 – 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.
Prices and products may vary by Trader Joe’s location.
– Additional reporting by Lauren Harano
Related: 49 Trader Joe's Products That Will Upgrade Your 2021 Beauty Regimen – For $10 or Less
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Vegetables
Aim to fill half your cart with fresh vegetables and fruits, just as you would your plate. Trader Joe’s offers some veggies pre-chopped to make meal prep even easier.
- Brussels sprouts
- Broccoli
- Zucchini
- Asparagus
- Mushrooms
- Carrots
- Cucumbers
- Tomatoes
- Bell peppers
- Sweet potatoes
- Butternut squash spirals
- Riced cauliflower
- Salad spring mix
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Fruit
When you can, eat the fruit that’s in season. This often helps cut down on your grocery bill.
- Strawberries
- Raspberries
- Blueberries
- Mango
- Grapefruit
- Kiwi
- Pineapple
- Cantaloupe
- Apples
- Oranges
- Banana
- Pears
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Grains, Pasta, and Bread
Carbs are not the enemy, 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
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Breakfast Staples
Breakfast doesn’t have to be a chore. Grab these ingredients so you can whip up some overnight oats or a simple yogurt bowl.
- Oatmeal
- Granola
- Cereal
- Bars
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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
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Cooking Oils
Cooking oils are an excellent source of healthy fats, which help keep you satisfied between meals.
- Olive oil
- Avocado oil
- Walnut oil
- Coconut oil
- Oil sprays
- Ghee
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Frozen Foods
Trader Joe’s is a mecca of frozen foods that make throwing dinner together a breeze.
- Cauliflower rice
- Cooked rice
- Vegetables
- Fruit
- Cauliflower gnocchi
- Vegetable patties
- Zucchini spirals
- Acai puree packets
- Jackfruit cakes
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Meat and Seafood
Choose lean proteins as frequently as possible, limiting red meat to a serving or two per week.
- Chicken
- Turkey
- Duck
- Salmon
- Shrimp
- Lamb
- Steak
- Sausages
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Eggs and Dairy
Eggs are a good source of protein, and you’ll find plenty of other staples in this aisle, including dairy-free alternatives.
- Eggs
- Cow’s milk
- Almond milk
- Greek yogurt
- Cottage cheese
- Cheese
- Sour cream
- Kefir
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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
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Prepared Foods
If you struggle finding time to cook, skip the drive-through and stop by this section of the store for a quick bite.
- Cooked chicken
- Prepared salad bowls
- Egg white salad
- Wraps
