I’m a Registered Dietitian and Spent $100.70 on a Week’s Worth of Groceries at Trader Joe’s — Here’s What I Bought

Over the last few months, I’ve visited a few different retailers to see what $100 of groceries looks like at each. This month, it’s Trader Joe’s turn. As a registered dietitian and a mom, snagging food that satisfies my family’s taste buds while packing a punch in the nutrition department is my ultimate goal. TJ’s consistently delivers on both, and I generally find the prices to be pretty reasonable.

Although it’s tempting to toss every enticing snack (like any and all of the dips) into my cart, I try my best to stick to the items that help me create nourishing, easy-to-prep meals. This strategy, plus a shopping list, helps me stay within my pre-set budget.

On a recent trip, that’s exactly what I did, and I ended up with a cart full of 30 different items (the most, by far) across all the major categories: fresh produce, frozen foods, pantry staples, plant-based items, snacks, seafood, dairy, and coffee. (I grow my own herbs and vegetables and subscribe to a monthly meat delivery service, which is why you won’t find many of those items in my cart.)

In total, I spent $100.70, which is slightly over budget. It’s OK, though, because I borrowed from next week’s budget. Here’s my haul for the week.

My daughter is a big fruit eater, but she refuses to eat sliced apples once their flesh starts turning yellow. Envy apples have a flesh that stays white longer than other apple varieties, making it a perfect snack for her. Plus, they have a sweet, slightly floral flavor and a satisfying crunch.

I love that avocados are rich, creamy, and a good source of fiber and healthy fats. What I don’t love so much? That it’s sometimes hard to finish a whole one before it turns brown. That’s exactly why I now get these teeny-tiny avocados. They’re the perfect serving size for one, so I never worry about finding a random half in the fridge days (or weeks) later.

These tomatoes are a staple in my home. I use them regularly in Caprese sandwiches or salads. They’re consistently high-quality and a great value.

Prunes are known to be a gut health-supporting food and there is research to suggest that the nutrients in the dried fruit may help keep my bones strong. I have a family history of osteoporosis, so I try and include five or six prunes in my daily diet to help support my bone health. 

KIND bars are my lifeline on busy days. I like that the first ingredient is almonds and that each bar contains a combo of plant-based protein, healthy fats, and fiber to help keep me full longer. I keep one in my purse for when hunger pangs strike and there is no time to eat a meal. (The frozen ones make for a filling midday snack as well.)

Trader Joe’s has a nice selection of coffees, and most of them are very good. I tend to stick to this variety because it isn’t too strong, it’s organic, and it’s a great price point. 

Similar to KIND, CLIF Bar energy bars are my go-to when I know that I will be participating in moderate-intensity exercise for longer than an hour (like a long bike ride or hike). Made with a blend of plant-based protein, fat, and carbohydrates, having one of these bars before or during my workout helps sustain my energy.

My daughter would live off of chicken nuggets if I let her. Unfortunately, many options contain fillers, high amounts of sodium, and other additives. These Chicken Drumellas are made with white meat chicken and, when baked or air-fried, have the perfect crunch that appeases one of the pickiest 7-year-olds I know. And these aren’t only for my kiddo — I will also sometimes add a few on top of a salad for a protein boost. 

Packed with healthy fats, high-quality protein, and important micronutrients like selenium, having salmon on hand is a total no-brainer. I keep a few of these fillets in the freezer for busy weeknights — just defrost, marinate, cook, and serve!

This frozen Kimchi & Tofu Soup is a quick, easy, nourishing meal — especially on those busy work-from-home days. It’s also high in protein, vegan, and made with kimchi, one of my favorite foods that supports gut health. Ready in minutes, this hearty lunch has a permanent spot in my weekday rotation.

I’ve found some riced cauliflower to be bland, but this stir-fry is the perfect mix of seasoning, veggies, and, of course, cauliflower. It also makes for a delicious base for cooked tofu, steamed edamame, grilled chicken, poached eggs, or any other quick (or leftover) protein.

Don’t tell my family, but I hide the fact that this gnocchi is made with veggies. If they can’t tell the difference, why should I spoil the surprise? You can serve them as a main course, or cook them in the air fryer for a crispy, nutrient-rich appetizer.

This is another easy, plant-based meal that’s a great quick lunch on work-from-home days. The protein and fiber help keep me full and satisfied for hours. 

Even us dietitians have a hard time getting enough veggies in our daily diet. Keeping organic carrot juice on hand gives me a fun way to add more vegetables to my day. Made with only organic carrots, this juice is a nice supplement to my breakfast. 

My little one loves ice pops, which often have little nutritional value. These yogurt squishers contain calcium, protein, and live cultures. I stick them in the freezer and serve them to my daughter for a fun, single-serving, fro-yo-like snack.

Eggs are another staple in my home. They’re an easy, high-quality protein I can add to dishes (see: riced cauliflower stir-fry above), plus the nutrients found in the yolks — including choline and iodine — help support brain health.

One way to enjoy pineapple salsa is with tortilla chips, but I use this salsa as my secret weapon for my favorite slow cooker chicken recipe. I dump the contents of a jar over chicken breast or thighs, add a bag of TJ’s mélange a trois pepper mix (see below), and a handful of frozen mango chunks, and cook on high all day. I come home to a warm and delicious meal that I serve on tortillas or over rice. 

This frozen bag of bell peppers is chock-full of vitamins and an easy addition to slow cooker dishes (see above), stir-fries, and many other dinners. I like that the veggies are pre-cut and I can use as much (or little) as I want without worrying about them spoiling within a week.

TJ’s organic acai bowls are just as delicious as the bowls I order at a restaurant, and are a fraction of the price. I stockpile these pre-made acai bowls for a quick, antioxidant-packed breakfast and top them with nut butter and a sprinkle of chia seeds. My entire family loves them, which explains why they don’t last long in my home. 

Frozen mango chunks go in my beloved slow cooker chicken dish (see above) and smoothies, and we also eat them on their own as a frosty snack.  

Even though these snacks are fried, they are made with okra, which makes this dietitian mom happy to buy them for my typically anti-veggie daughter. She won’t touch a piece of stewed okra with a 10-foot pole, but she will happily nosh on these crispy, crunchy snacks. Yes, these are a bit higher in fat than what I would like to see, but they also contain the nutrients found in okra that her growing body can benefit from. 

Even dietitians want a treat once in a while. Gone Berry Crazy! are made with strawberries and chocolate, making them a satisfying, antioxidant-rich nosh that satisfies my sweet tooth. 

Who doesn’t love to snack on popcorn? It’s a staple in our house for family movie nights and afternoon noshes. Plus, I like that this pre-popped bag is made with three ingredients: organic popcorn, organic extra-virgin olive oil, and sea salt.

This broth is a year-round staple in our home. It’s great with dumplings or noodles and whatever mix-ins you’re feeling (or have on hand) that day. And if anyone in my home is experiencing a stomachache, I’ll heat some on its own and give it to them to sip. I find the ginger to be soothing.

A can of black beans is a quick and budget-friendly source of plant-based protein. I add them to a slew of dishes, including eggs, soups, tacos, and more.

While this sauce is a bit on the saltier side, it’s still one of my favorites to use with chicken, fish, and steak. It adds some serious flavor in seconds. I love to marinate a piece of salmon and then, depending on the season, either grill or bake it. It tastes (almost) like candy. 

Taco night is something we do quite often in my house; it’s a great way to use up leftover proteins. These organic stone-ground blue corn shells give our meals a little extra color, which never hurts when you’re feeding children. 

I often eat this dip with crackers or carrot sticks for a satiating snack. For some extra nutrition, I stir in some extra frozen spinach and canned hearts of palm (see below) before serving .

Whether I’m adding them to salads, pastas, or dips (ahem, spinach and kale), I tend to use hearts of palm quite often. They’re incredibly versatile and, it turns out, they’re the main ingredient in TJ’s best-selling pasta.

These pre-portioned packs make it easy to grab a high-protein snack or the perfect amount of cheese to add to my lunch. Each package contains three fresh mozzarella balls, which I’ll pair with with fresh fruit for a post-lunch snack or combine with tomatoes for a simple Caprese sandwich.

Do you shop at Trader Joe’s? What sorts of budget-friendly groceries do you get there?