Trader Joe’s Grocery List

Having a healthy Trader Joe's shopping list is essential for several reasons. First, it helps you save money. By planning out what you need and sticking to your list, you can avoid impulse purchases that add up quickly. This is especially important at Trader Joe's, where the wide variety of unique and specialty items can tempt you to buy more than you need or can use before the expiration date, use this Healthy Trader Joes food list to get what you need for to stay on plan!

Second, having a healthy shopping list helps you make healthier choices. By focusing on whole, unprocessed foods, you can ensure that you are getting the nutrients your body needs and some of the healthiest Trader Joes foods. This can also help you avoid unhealthy snack foods and processed items that may be tempting but are not as nourishing.

Third, a healthy shopping list can help you save time. Knowing precisely what you need can minimize your time wandering the aisles for things like brown rice, that aren't on plan, and get in and out of the store more quickly. This can be especially helpful if you have a busy schedule and don't have much time to spare.

Finally, a healthy shopping list can help you stay organized. By writing down all the items you need, you can ensure you don't forget anything important. This can help you avoid making multiple trips to the store, which can be time-consuming and inconvenient. Overall, having a healthy Trader Joe's shopping list is essential in helping you save money, make healthier choices, save time, and stay organized.

Don't have a Trader Joe's Near You? Check out this Healthy Costco Shopping list instead!

Download a printable version of the list here

Healthy Trader Joe's Shopping List Frozen Items:

  • Turkey Burgers: 1 ½ burgers = 1 lean
  • Chili Lime Chicken Burger: 2 burgers = 1 lean
  • Mahi Mahi Burgers: 2 ½ burgers = 1 lean
  • Tuna Burgers: 2 burgers = 1 lean
  • Crab Cakes: 2 cakes = 1 leaner
  • Turkey Meatballs: 5 meatballs = 1 lean
  • Shrimp Burgers: 2 burgers = 1 leaner
  • Salmon Burgers: 2 burgers = 1 lean
  • Langostino Tails: 7 oz = 1 leanest
  • Argentinian Red Shrimp: 7 oz = 1 leanest
  • Shitake Chicken Frozen Meal: 1 ½ cups = Complete Lean & Green
  • Frozen Kabocha Squash: ½ cup = 1 green
  • Riced Cauliflower Stir Fry: ½ cup = 1 green
  • Zucchini Spirals: ½ cup (¼ container) = 1 green
  • Frozen Grilled Asparagus: ½ cup = 1 green
  • Asian Vegetables with Beijing Style Soy Sauce: ½ cup = 1 green

Healthy Trader Joe's Shopping List Meat Aisle:

  • Ground Turkey, Ground Chicken, Extra Lean Ground Beef:
  •     85-94% lean: 5oz = 1 lean
  •     95-97% lean: 6oz = 1 leaner
  •     98%+ lean: 7oz = 1 leanest
  •     Wild Skipjack Tuna: 2.5 pouches = 1 leanest
  •     BBQ Cut Fresh Atlantic Salmon Filets: 5oz = 1 lean
  • Boneless Skinless Chicken: 6oz = 1 leaner
  • Chicken Hot Dogs 3 links = 1 leaner (limit to 1x/week due to sodium levels)
  • Spicy Italian Chicken Sausage: 1 ½ links = 1 lean
  • Sweet Italian Chicken Sausage: 2 ¼ links = 1 lean
  • Smoked Andouille Chicken Sausage: 1 ¼ links = 1 lean
  •     Chicken Breakfast Sausage: 6 links = 1 lean
  • Chomps Meat Sticks: 1 stick = ⅓ lean

Healthy Trader Joe's Shopping List Meatless Lean Items:

  • Beefless Ground Beef: 1 cup = 1 leanest
  •     Trader Joe’s Hi Protein Veggie Burger: 1 patty = 1 lean
  •     Trader Joe’s High Protein Tofu: 6oz = 1 lean
  •     Trader Joe’s Plain Tofu, extra firm: 8oz = 1 lean
  •     Trader Joe’s Plain Tofu, firm: 8oz = 1 lean
  •     Trader Joe’s Sriracha Baked Tofu: 7oz = 1 lean (Note: the Teriyaki option is NOT approved)
  • Trader Joe’s Hi Protein Veggie Burger: 1 patty = 1 lean
  • Trader Joe’s Meatless Meatballs: 10 meatballs = 1 lean
  • Almond Mozzarella Style Shreds: 1 ¼ cup = 1 lean
  • Egg Beaters: 2 cups = 1 leanest
  • Whole Eggs: 3 eggs = 1 lean (limit to max 2x/week)

Healthy Trader Joe's Shopping List Dairy Items:

  • Reduced Fat Cheese (Mexican, Cheddar, Mozzarella): 4oz = 1 lean
  • Lite Havarti Cheese: 4 slices = 1 lean
  • Lite Shredded 3 cheese blend: 4 oz = 1 lean
  • Fat Free Cottage Cheese: 1 ½ cups = 1 leanest
  • Low Fat Cottage Cheese: 1 ½ cups = 1 leaner
  • 0% NonFat Plain Greek Yogurt: 12oz = 1 leanest
  • 2% Low Fat Plain Greek Yogurt: 12oz = 1 leaner
  • Unsweetened Original Almond Beverage: ½ cup = 1 condiment
  • Unsweetened Almond Cashew and Macadamia Nut Beverage: 1 cup = 1 condiment

Healthy Trader Joe's Shopping List Green/Produce Items:

  • Riced Cauliflower Stir Fry: ½ cup = 1 green
  • Riced Cauliflower: ½ cup = 1 green
  • Spicy Mexican Style Riced Cauliflower: ½ cup = 1 green
  • Riced Broccoli: ½ cup = 1 green
  • Jicama: ½ cup = 1 green
  • Spiralized Zucchini (zoodles): ½ cup = 1 green
  • Plain Frozen Riced Cauliflower: ½ cup = 1 green (found in frozen food aisle)
  • Hearts of Palm, spears or medallions: ½ cup = 1 green (found in canned food aisle)
  • Many approved fresh veggies available in the produce section: ½ cup = 1 green

Healthy Trader Joe's Shopping List Misc. Items/Condiments:

  • Cauliflower Thins: 2 thins: 1/3 lean + 1 green
  • Enchilada Sauce: 1 Tbsp = 1 condiment
  • 21 Seasoning Salute: ½ tsp = 1 condiment
  • Everything But the Bagel Seasoning: ½ tsp = 1 condiment (their other spices qualify as well: ½ tsp = 1 condiment)
  • Salsa: 1 Tbsp = 1 condiment
  • Coconut Cold Brew Coffee Concentrate: 2 oz = 1 condiment
  •     Reduced Guilt Chunky Guacamole: 1 Tbsp = 1 condiment
  •     Satay Peanut Sauce: 1 Tbsp = 1 condiment
  •     Spicy Cashew Butter Dressing: ½ tbsp = 1 condiment
  • Thai Yellow Curry Sauce: ½ tsp = 1 condiment
  • Thai Red Curry Sauce: 1 Tbsp = 1 condiment
  • Trader Joe’s Green Goddess Dressing: 2 Tbsp = 1 condiment
  • Cilantro Salad Dressing: 3 Tbsp = 1 healthy fat OR 1 Tbsp = 1 condiment
  •     Creamy Roasted Cauliflower & Onion Dip: 2 Tbsp = 1 healthy fat
  •     Creamy Cauliflower Jalapeno Dip: 1 Tbsp = 1 condiment OR 3 Tbsp = 1 healthy fat
  • Spinach Sour Cream Dip: 1 ½ Tbsp = 1 healthy fat
  • Trader Giotto’s Balsamic Vinaigrette: 1 ½ Tbsp = 1 healthy fat
  • Jicama Wraps: 2 wraps = 1 green
  • Trader Joe’s Organic Tomato Basil Sauce: ¼ cup = 1 green
  • Three Cheese Pomodoro pasta sauce: ¼ c = 1 green
  • Organic Dill Pickle Spears: 2 spears = 1 optional snack
  • Sicilian Selezione Extra Virgin Olive Oil: 1 tps = 1 healthy fat

Download a printable version of the list here

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