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 HaulPersian 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!
Save This List for your next trip to Trader Joe’s!
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