Healthy Trader Joe’s Shopping List for your Plan

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