THE WELLNEST • Food • Healthy Eating

What a Nutritionist Buys at Trader Joe’s

By Zena Wozniak, NC, RYT • Updated April 8, 2022

Medically Reviewed By

How to make nutrient-dense selections on a budget! Have you ever walked into a Trader Joe’s hangry and left with nothing but Joe-Joe’s and frozen pad thai? We asked registered dietitian Alex Caspero to walk us through her grocery haul at Trader Joe’s and share a few tips on smarter shopping. See the full budget-friendly grocery list below and watch the video above to hear Alex explain each item’s nutritional benefits and how she uses it throughout her week.

Trader Joe’s Grocery Haul

Persian Cucumbers, $2.29 Frozen Bell Peppers, $1.68 Black Bean Rotini Pasta, $2.99 Nutritional Yeast, $2.99 Frozen Mango Chunks, $2.79 Superseed & Ancient Grain Blend, $4.99 Freeze Dried Blueberries, $3.29 Organic Riced Cauliflower, $1.99 Tahini Sauce, $2.99 Superfood Pilaf, $3.99 Non-Fat Greek Yogurt, $4.99 Crunchy Peanut Butter with Flax & Chia, $3.29 100% Pure Maple Syrup, $7.99 Total Spent: $45.96

Alex’s Grocery Shopping Tips

Frozen fruit and vegetables contain all the same nutritional benefits as fresh produce, but at a fraction of the cost. True, texture will vary if you’re eating it plain or trying to make a salad—but if you’re going to make a smoothie, soup, or other cooked recipe, opt for this budget-friendly and convenient hack.
Look for freeze-dried fruit over dried fruits that use sulfate or sugar preservatives! It’s a great snack on its own or with nuts for a homemade trail mix.
Treat yourself to time savers. Pre-riced cauliflowers, chopped bell peppers, or a frozen mix of grains and veggies will ensure you have healthy options that are painless to put together even after a long workday.
Look for flexible items like tahini which you can have as a dip, thin with water for a salad dressing, or spread as a mineral-rich layer on avocado toast.
Trader Joe’s offers incredibly competitive prices for items like seeds, nuts, frozen produce, and almond milks. Don’t be afraid to *go nuts* and stock up on these essentials there!