If you’re anything like me, you love budget-friendly, easy to make, nutrition filled healthy meals. So guess what, I’m super excited to share some Trader Joe’s recipes and Trader Joe’s shopping lists with you! From healthy snacks to healthy meals, Trader Joe’s has so many healthy food options for easy healthy meals. This blog will include salad recipes, healthy dinner recipes, and healthy lunch ideas! At the beginning of my health and fitness journey I did almost all of my shopping at Trader Joe’s; this is now much more difficult considering Trader Joe’s is two hours away from my small mountain town, but you better believe I stock up every time I go to Denver or road trip home from California. This blog will include my favorite “go to Trader Joe’s” meals. Some vegetable recipes, pasta recipes, healthy breakfast, vegan, paleo, vegetarian, gluten-free, height protein meals, dairy free; a little something for everyone!

Go To TJs Shopping List:

  • Zucchini
  • Arugula
  • Mixed greens/baby spinach
  • Asparagus
  • Mixed potato medley
  • Cucumber
  • Avocado
  • Broccoli salad
  • Bibbed lettuce
  • Broccoli
  • Spaghetti squash
  • Ground turkey or free range beef
  • Watermelon/seasonal berries
  • Precooked chicken/sirloin
  • Organic tomato basil sauce
  • Smoked paprika
  • Chili Lime seasoning
  • Turmeric
  • Herbs de Provence
  • Sea salt
  • Lemon/Lime
  • TJs garlic sauce
  • Frozen turkey meatballs
  • Frozen gnocchi
  • Cauliflower pizza crust
  • Frozen high protein vegan burgers
  • Yellow curry
  • Tuna
  • Frozen wild caught fish
  • Frozen medium shrimp
  • Frozen organic cauliflower rice
  • Pasture-raised eggs
  • Gluten-free rolled oats
  • Nut butter/milk
  • Corn tortilla
  • Coconut yogurt
  • Kombucha

Turkey meatballs and Zoodles

Zoodles with Kale pesto


  • TJs Frozen Turkey Meatballs (you could also get the frozen veggie meatballs if you prefer)
  • Prepackaged zoodles or 2 zucchini
  • 1tsp coconut oil
  • TJs tomato basil sauce
  • Smoked paprika
  • Parmesan cheese (optional)


  1. Preheat oven and follow directions on the meatball package to a T. I usually make 3-4 meatballs per person.
  2. To make zoodles from zucchini use a spiralizer or veggie peeler. If using veggie peeler you can peel in long strips to make wide zoodles.
  3. Sauté zoodles in coconut oil for 1-2 minutes keep warm
  4. Once meatballs are ready; mix with tomato basil sauce and add smoked paprika for taste
  5. If desired top with Parmesan

Meat Sauce and Spaghetti Squash

Similar to the above meal this meal is a meat sauce and veggie noodle but made slightly different.

*Spaghetti squash

  • Cut in half
  • Coat in coconut oil, sea salt, herbs de Provence and bake at 425F until edges are brown and center is soft. Allow to cool and then scrape the middle with a fork to create “noodles”

*Meat Sauce

  • Sauté ground meat in coconut oil, onion, garlic, and black pepper, and sea salt. When cooked to medium add tomato basil sauce and smoked paprika.

Golden Curry


  • TJs yellow curry sauce (comes in a glass bottle)
  • 1-2 Large to Medium carrots
  • 1-2 Golden Potatoes
  • 1/2-1 Sweet/yellow onion
  • 1 tsp coconut oil
  • Protein of choice (I usually use chicken)
  • Jasmine Rice


  1. Chop carrots, onions, and potatoes in thick chunks.
  2. Boil carrots and potatoes until soft and easy to stick with a fork
  3. Follow directions to make 1-2 servings of Jasmine Rice
  4. Sauté onion in coconut oil
  5. Once all veggies are cooked add to a medium saucepan with curry sauce and then pour over jasmine rice with desired protein



  • TJs falafel mix
  • Persian or English cucumber
  • Grape tomatoes
  • Kalamata Olives
  • Romaine Lettuce
  • Feta cheese
  • TJs garlic hummus (or make your own)


  1. Follow directions on falafel package to yield desired servings for yourself and company (I usually make 2-4 depending on what I am pairing them with.
  2. Chop cucumber in fourths, serve with grape tomatoes, kalamata olives over chopped romaine lettuce with sprinkled feta
  3. Add a dollop of hummus or tzatziki sauce

Homemade Tzatziki

  • 1 cup plain Greek yogurt
  • 1/2 cucumber, seeded, finely grated and drained
  • 2 cloves garlic, finely minced
  • 1 teaspoon lemon zest plus 1 tablespoon fresh lemon juice
  • 1 tablespoon chopped fresh dill
  • Himalayan salt and freshly cracked black pepper

Blend all ingredients and ENJOY!

Melon Prosciutto Salad

Prosciutto melon salad


  • TJs prosciutto
  • Cantaloupe
  • Arugula
  • Red onion
  • TJs balsamic glaze

This is a summer favorite!


  1. Cut cantaloupe into half-moon slices with the rind off
  2. Wrap cantaloupe with TJs prosciutto
  3. Place over a bed of arugula and thinly sliced red onion
  4. Lightly drizzle with TJs balsamic glaze

Cauliflower Gnocchi

You may be sensing a theme by now…follow directions on the packaging!

I like to then create my own sauce with lemon, olive oil, and TJs Herbs de Provence. You could also use TJs kale pesto.

Veggies that are perfect to add are sautéed asparagus and/or mushrooms. For you meat lovers, bacon or pancetta is a delicious addition.

Cauliflower crust pizza

TJs Frozen Cauliflower Pizza Crust

Grab one from the frozen section and top with your toppings of choice! Below I will list some of my personal favorites:

Vegan or Regular shredded mozzarella with:

  • Peaches
  • Red onion
  • Arugula
  • Prosciutto (meat optional)
  • Pesto (kale or basil)
  • Mushroom
  • Onion
  • Sausage or pepperoni (meat optional)
  • Pulled pork
  • BBQ sauce
  • Avocado
  • Cilantro

Sirloin and Chimichurri


  • TJs pre-cooked cut beef roast
  • Cilantro
  • Olive oil
  • Shallot
  • Red pepper
  • Parsley
  • Garlic
  • Lemon
  • Potatoes (I like the medley with the purple, yellow, and red potatoes)


  1. Heat beef accordingly
  2. Top with chimichurri sauce (see recipe below)
  3. Serve with a side of roasted potatoes

Chimichurri Recipe


  • 1 shallot, finely chopped
  • 1 Tbsp red pepper flakes
  • 3–4 garlic cloves, thinly sliced or finely chopped
  • 1 tsp lemon juice
  • ½ cup red wine vinegar
  • 1 tsp. Sea salt, plus more
  • ½ cup finely chopped cilantro
  • ¼ cup finely chopped flat-leaf parsley
  • ¾ cup extra-virgin olive oil


Combine shallot, chile, garlic, vinegar, and 1 tsp. salt in a medium bowl. Let sit 10 minutes. Stir in cilantro and parsley. Using a fork, whisk in oil. Transfer ½ cup chimichurri to a small bowl; season with salt and reserve as sauce. (You can also put all items in a blender)

High Protein Vegan Paddy

Now, this is really more of an ingredient than an entire meal itself, but so much can be done with it! First, you could sub it out for the protein in our previously mentioned zoodles meal. Another thing I really like to do is sauté it in coconut oil and then mash it up like it’s ground meat and add TJs taco seasoning for just 99 cents to make delicious vegan tacos. I love to add it to sautéed cauliflower rice for the basis of many differ delicious veggies bowls, items to be added: broccoli, kraut, avocado, cabbage, peas, carrots, TJs garlic sauce, hummus…the options are endless!

Tuna Lettuce Wraps

Love these yummy wraps for lunch! Super easy option of using TJs pre-made tuna salad and stuffing it into some bibbed lettuce. Or you can make your own tuna salad!


  • Canned tuna
  • Mayo (vegan or not)
  • Turmeric
  • Sea salt
  • Green onion

Frozen Wild Caught Fish Meals

These are so easy and can always be served with a side of any of the greens or veggies in the above shopping list and/or cauliflower rice!
I like to bake my fish at about 350 degrees Fahrenheit with lemon and homemade herb butter.
Herb Butter is a simple mixture of TJs Herbs de Provence, sea salt, and earth balance.

Overnight Oats

Take a mason jar and add TJs GF rolled oats add equal parts nut milk and chia seeds. Mix with cinnamon and or turmeric.Top with 1tsp almond butter and frozen berries. Put in refrigerator overnight and enjoy in the morning.


  • 1-2 Corn Tortillas
  • Coconut oil
  • 2-4 eggs
  • TJs Medium salsa
  • Garlic spread
  • Avocado
  • Black beans
  • Cilantro
  • Queso fresco (if desired)
Cut Tortillas into small triangles or rectangles like chips. Sauté in coconut oil until crispy. Then continue to cool in salsa. Once finished layover or next to the bed of cooked black beans. Top with 2 over medium or easy eggs. Add avocado, garlic sauce, cilantro, and queso if desired.

Shrimp and Cauliflower rice

  • TJs frozen medium shrimp
  • Frozen cauliflower rice
  • Can green chili’s
  • Sea salt
  • Lime
  • Coconut oil
  • Cilantro
  • TJs chili lime seasoning
Put shrimp in a strainer and run water over it to thaw. Sauté in coconut oil, add green chili, lime, and chili lime seasoning. In a separate pan sauté cauliflower rice in coconut oil, add sea salt, and cilantro at the end.

These are just a few of my very favorite, easy, go to, Trader Joe’s recipes. I have many more and perhaps will share them in another blog!  Most importantly, when shopping at Trader Joe’s, or any store really, is to start your shopping from the outside in. This is where most of the whole foods are located. More processed foods tend to be located toward the center parts of the store. Always follow the “dirty dozen” list in terms of knowing what absolutely needs to be purchased organic (see list at the bottom of this blog). Feel free to contact me directly with any questions about the recipes listed or perhaps to share some of your own favorites!

Here’s the full list of EWG’s “Dirty Dozen” for 2019:

  • Strawberries
  • Spinach
  • Kale
  • Nectarines
  • Apples
  • Grapes
  • Peaches
  • Cherries
  • Pears
  • Tomatoes
  • Celery
  • Potatoes

With our limited time each day, eating healthy is not as easy but it is all about focusing on the right priority. Our health is absolutely at the top of the list. Hope these help you settle your diet better so enjoy.

Sarah S.

“Sarah Savino is my recommended Wellness and Nutrition Coach who resides in Colorado but has a community of clients she guides and manages nationally. She has her frequent retreats that her clients are encouraged but not required to attend and someone who knows first hand how it is to be overworked and overweight. She is a living truth that once within the right community and with the right guide, everything is possible. Check out her bio. under ‘Meet Our Team’, available on the website here.”- Dr. Shakib