9 Healthy Trader Joe’s Meals on a Budget

We will show you what you can buy on less than $100 per week, to feed two mouths with healthy delicious food!

Step One: Start with Produce

Step Two: Fruit

  • Bananas (6)– $0.19/pc

  • Strawberries– $4.99

  • Lemons (2)– $0.39/each

  • Frozen Mango– $2.99

Step Three: Protein/Grains

  • Eggs– $3.99

  • Quinoa– $5.99

  • Grilled Chicken– $5.49

  • Greek Yogurt (2)– $0.99/cup

  • English Muffins– $1.49

  • Whole Wheat Sourdough– $3.99

  • Peanut Butter– $1.99

  • Mozzarella Cheese– $3.99

  • Chickpeas (2)– $0.79/can

  • Black Beans (2)–  $0.99/can

  • Cauliflower Gnocchi– $2.99

  • Plain Oats– $1.99

  • Almond Milk– $2.19

  • Organic Hearty Minestrone Soup– $3.99

Step Four: Snacks

  • Hummus– $1.99

  • Crunchy Curls– $2.99

  • Spinach-Kale Yogurt Dip– $3.99

  • Multigrain Pita Bite Crackers– $2.49

  • Everything But The Bagel Mixed Nuts– $3.99

  • Granola– $3.69

Total: $97.38

The limits are endless on what you can make with these items. Our favorite way to make a protein packed, yet satisfying and savory meal is to chop up lots of veggies, toss with some kale and arugula and top with chickpeas (raw or crispy) or grilled chicken. Add some avocado and a healthy vinaigrette of lemon juice, EVOO, garlic (powder or fresh), s&p, and a splash of honey or agave. If you want to take this even farther you can add sliced almonds or dried fruit on top! This is a versatile meal that will keep you full and satisfied!

Another way to incorporate some affordable healthy foods into your 2022 are great snacks. Trader Joe’s offers a variety of hummus flavors and the fan favorite spinach-artichoke yogurt dip has a much lighter taste and feel to traditional spinach-kale dip. They also have some light chip options that are just as tasty as a traditional chip!

To get you started on a good note, we have planned out your first three days of meals for you and a loved one with our ingredients from above.

Day 1:

  • Breakfast: Greek Yogurt (any flavor) tops with granola and your favorite fruits.

  • Lunch: Chopped Salad with cucumber, carrots, bell peppers, arugula, and sauteed chickpeas, topped with slivered almonds and our favorite healthy dressing from above.

  • Dinner: Lighter eggplant parm– just slice an eggplant and let it sit out with salt for 15-20 minutes to drain some liquid. Place slices into a glass or cast iron skillet (oven safe) and layer with shredded mozzarella cheese and your favorite tomato sauce. Top with cheese and serve with a side of whole wheat pasta.

Day 2:

  • Breakfast: Smoothie time! Blend a banana, frozen mango, a dollop of your favorite nut butter (or not), with a milk of your choice and a generous handful of spinach. If you like smoothies extra cold, add ice to the blender as well.

  • Lunch: Avocado toast– a tried and true classic that in our opinion can be served as breakfast, lunch or dinner, toast up an english muffin or a slice of Trader Joe’s whole wheat sourdough bread and top with avocado, a squeeze of lemon, salt, and any other spices you love. You can add sliced tomato or an egg to the top for a flavor and protein boost.

  • Dinner: Cauliflower gnocchi! Many Trader Joe’s fans rave about their cauliflower gnocchi, which tastes as creamy and delicious as traditional gnocchi– but made with cauliflower. You can top this with a sauce of your choice or you can mix some kale and spinach in the pan with it, and top with parmesan cheese.

Day 3:

  • Breakfast: PB/Banana toast! Simple and delicious.

  • Lunch: Soup– Trader Joe’s has TONS of delicious pre-made soups. There is bound to be one you’ll enjoy. This is also a cozy lunch for those in the colder states.

  • Dinner: Burrito bowls– this is a delicious spoof on a typical Chipotle meal that can be made healthy with bell peppers, black beans, quinoa, grilled chicken or shrimp, avocado, and any leafy green vegetable that you love.

With these meal ideas, and all of the new fun and healthy snacks you have on hand– starting the year off healthy is no problem at all!

9 Healthy Trader Joe’s Meals on a Budget is written by The Financial Gym Team for

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