Shopping list

A Nutritionist’s Healthy Trader’s Shopping List

Since we cook most of our meals at home (and by us, I mean my fiancé), I never cease to be amazed at how quickly our fridge and pantry go from being fully stocked. of all the delicious things to run on empty. On the bright side, though, a near-empty fridge and pantry calls for one of my favorite activities: a Trader Joe’s run. That said, going to the store without a healthy Trader Joe’s shopping list usually means we come home with a random assortment of our staples that may or may not work well together or create complete meals.

To help you, we asked Kelly LeVequeCN, holistic nutritionist, wellness expert, celebrity health coach, and best-selling author, for Trader Joe’s Healthy Shopping List (or, rather, Replenishment Formula) to make sure you’re adding all the essentials to your shopping cart that you will need to create balanced meals for the week all at once.

Protein

First, LeVeque recommends stocking up on protein for the week, starting with breakfast options. She suggests eggs and plain fat-free Greek yogurt.

For lunch and dinner, LeVeque points to easy-to-prepare proteins like ground beef or chicken. And, if your freezer is also empty, she suggests adding frozen wild salmon fillets to your grocery cart, as the omega-3-rich fish is one of the fastest proteins to thaw and roast in the fridge. oven, which is perfect for busy days when you don’t feel like cooking.

Fats

Then there are healthy fats, which, according to LeVeque, “keep us full and make our home-cooked meals more fun, so keeping a variety will keep you cooking.” Healthy fat options she recommends include avocados (because who doesn’t love a good guac), nuts (TJ’s has a great selection), and spreadable nut butters (organic, creamy almond butter, anyone?) Add to your morning smoothie. And for roasting and whipping homemade dressings, don’t forget a liquid fat like extra virgin olive oil.

Vegetables

It’s not a balanced meal without some veggies in the mix to get your fiber and greens fix. “We know that the amount and variety of produce we eat directly influences the health of our microbiome,” says LeVeque. “So I recommend that my customers stock two of each category – raw, cooked and leafy – and then at least one frozen and one grass option.

For raw vegetables, LeVeque notes that cucumbers and bell peppers are good options to snack on or incorporate into a dish. For vegetables to cook, she adds that Brussels sprouts and broccoli are excellent. As in terms of leafy greens, LeVeque suggests opting for spinach or mixed greens.

As for frozen vegetables, LeVeque’s favorite is frozen cauliflower rice. And in terms of herbs, TJ’s has plenty, including planted ones you can take home and continue growing – think cilantro, basil and parsley, all of which are great for adding tons of flavor to dishes. Pro tip: LeVeque recommends storing herbs and citrus juice by freezing them in ice cube trays, so you always have some on hand.

Dry goods

Fresh food is always better, according to LeVeque, but keeping your pantry stocked is a good insurance policy, and TJ’s really kills it in that department. “Some of my favorite pantry items include chia seeds and flax for smoothies, black beans and chickpeas, white basmati rice, pasta sauce, and a variety of your favorite spices,” he says. she. Side note: Trader Joe’s also has frozen organic rice options that are worth checking out. Just pop them in the microwave and they’re ready to eat.

Sweets and snacks

Finally, a balanced Trader Joe’s haul isn’t complete without a few snacks and sweets to enjoy throughout the week. For a nut-free school snack for kids, LeVeque says pumpkin seeds will do the trick. She also loves Trader Joe’s Chomp’s grass-fed beef sticks and ready-to-eat packets of pitted olives and pickled artichokes, which are so convenient when you’re on the go.

To satisfy your sweet tooth, TJ’s Frozen Organic Wild Blueberries are a mainstay of LeVeque’s freezer because they’re high in antioxidants, but choose the type of berry that tantalizes your taste buds. She also highlights dehydrated fruit options, which are a fun treat for kids (and adults!) that only have one ingredient. And let’s not forget the bananas, which you can freeze and use for smoothies too.

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