A Dietitian's Trader Joe's Grocery Haul: What I Got & How I’m Using It

As a registered dietitian, I love finding delicious and nutritious foods that make meal planning easier and more enjoyable. This week, I took a trip to Trader Joe’s to stock up on some of my go-to staples and a few new finds! Here’s what I picked up, why I chose them, and how I plan to use them in simple, balanced meals.

Protein-Packed Picks

🐟 Everything But the Bagel Seasoned Smoked Salmon + Onion & Chive Cream Cheese Smoked salmon is an excellent source of omega-3 fatty acids, which support heart and brain health. Paired with the onion and chive cream cheese, this is a perfect protein-rich breakfast option on sourdough toast or a whole-grain bagel. Omega-3s have been linked to reduced inflammation and improved cognitive function, making this a powerhouse combo to start the day!

🥩 Balsamic Rosemary Beef Steak Tips + Bool Kogi Marinated Beef + Atlantic Salmon I love having high-quality protein options on hand for easy, satisfying meals. These proteins are rich in essential amino acids, iron, and B vitamins, which help with energy production and muscle recovery. I’ll pair them with stir-fried veggies and a side of whole grains like quinoa or brown rice for a balanced meal.

🍜 Thai Noodles + Shelled Edamame These noodles serve as a perfect base for adding extra veggies and protein. I’ve previously used peas, but this time, I’m switching it up with edamame for an added plant-based protein boost. Edamame is a complete protein, meaning it contains all nine essential amino acids. Plus, it’s rich in fiber to support digestion and blood sugar balance.

Fruits & Veggies for Variety

🥝 Kiwi & Oranges Lately, I’ve been eating a lot of berries, so I wanted to switch things up with kiwi and oranges. Kiwi is loaded with vitamin C (even more than an orange!), which helps support immunity and skin health. Oranges provide hydration, fiber, and antioxidants, making them a refreshing and nutritious snack.

🥕🥒 Carrots, Cucumbers, & Zucchini These are great for snacking or adding to meals. I love slicing cucumbers and carrots for a crunchy, hydrating snack with hummus. Zucchini is super versatile—I’ll sauté it with my stir-fry veggies or spiralize it as a low-carb pasta alternative.

🥗 Salad Mixes Pre-washed salad mixes make it easy to throw together a nutrient-dense meal in minutes. I’ll top them with some smoked salmon or marinated beef, a handful of nuts, and a drizzle of olive oil and balsamic for a simple, balanced salad.

Plant-Based & Flavor Enhancers

🍊 Chickenless Mandarin Orange Morsels Since I don’t eat chicken, this is a great plant-based alternative when I’m craving that classic takeout flavor. I’ll pair it with brown rice and stir-fried veggies for a balanced meal.

🧀 Low-Fat Cottage Cheese Cottage cheese is a great source of protein and probiotics, which support gut health. I’ll enjoy it with fruit and a drizzle of honey for a satisfying snack or add it to a smoothie for extra creaminess and protein.

🌶 Chili Onion Crunch This adds a spicy, umami-packed kick to just about anything—noodles, avocado toast, eggs, or roasted veggies. It’s an easy way to elevate simple meals with minimal effort.

Simple Meal Ideas Using These Ingredients

Smoked Salmon Toast: Sourdough + onion & chive cream cheese + smoked salmon + cucumber slices + Everything But the Bagel seasoning.
Thai Noodle Bowl: Thai noodles + edamame + zucchini + carrots + chili onion crunch.
Protein-Packed Stir Fry: Steak tips or salmon + stir-fry veggies + brown rice.
Refreshing Citrus Snack: Sliced kiwi & oranges with a side of cottage cheese.
Mandarin Orange “Chicken” Bowl: Chicken-less morsels + stir-fried veggies + brown rice.

Trader Joe’s makes it easy to find nutritious, convenient, and delicious options for quick meals throughout the week. Have you tried any of these items? Let me know in the comments which ones are your favorites or if you have any go-to Trader Joe’s staples!