Try This Budget-Friendly 5-Day Trader Joes Meal Prep with an Added Shopping List

Try This Budget-Friendly 5-Day Trader Joes Meal Prep with an Added Shopping List

Trader Joe’s is an ace in your hand when it comes to meal prep. The grocery chain stocks all of the basics, a dizzying array of foods from their own label that make meal prep easy, and unique specialty items, like spice blends and sauces, to help keep meal prep interesting. And, it won’t break the bank.

This simple five-day meal plan using Trader Joe’s products is a great place to start. It will help you figure out what to eat for breakfast, lunch, dinner, and a snack each day and includes a grocery list to take all of the guesswork out of shopping.

Fine the nutrition plan that works for you with Openfit! Check it out for free today.

 

Trader Joe’s Meal Plan for Openfit Nutrition Plan Blue

This Trader Joe’s meal prep is for the Openfit Nutrition Plan Blue, which gives you 1,200–1,499 calories per day. If you eat more than that, you can still use these menus — just add a few more servings of fruits and veggies, protein, fats, or other carbs, depending on what calorie range you need to reach.

Check out the overview of meals first, and then find all of the details for the recipes, preparation tips, and a complete grocery list below.

 

Trader Joe’s Meal Plan (Monday, Wednesday, Friday)

trader joes meal prep- monday wednesday friday

Breakfast: Greek Yogurt with Blueberries and Nut Butter

(1 Fruit & Vegetables, 1 Protein, 1 Fats)

Lunch: Green Goddess Chicken and Broccoli Slaw

(2 Fruit & Vegetables, 1 Protein, 1 Fat)

Snack: Turkey and Lentil Lettuce Wraps

(1½ Fruit & Vegetables, 1 Protein, 2 Other Carbohydrates)

Dinner: Garlic Sausage with Carrot Spirals and Marinara Sauce

(1½ Fruit & Vegetables, 1 Protein, 1 Fat)

 

Trader Joe’s Meal Plan (Tuesday, Thursday)

trader joes meal prep- tuesday thursday

Breakfast: Trader Joe’s Shakshuka Starter with Eggs

(2 Fruit & Vegetables, 1 Protein, ½ Fat, 1 Other Carbohydrate)

Lunch: Salmon Burger with Arugula and Beet Salad

(2 Fruit & Vegetables, 1 Protein, 1½ Fats)

Snack: Spiced Apples with Ricotta

(1 Fruit & Vegetable, 1 Protein)

Dinner: Shrimp and Cauliflower Rice Stir-Fry with Lentils

(1 Fruit & Vegetable, 1 Protein, 1 Fat, 1 Other Carbohydrate)

 

Trader Joe’s Meal Plan Recipes (Monday, Wednesday, Friday)

greek yogurt with berries- trader joes meal prep

Yogurt with Blueberries and Nut Butter

  • 6 oz. Trader Joe’s Greek Yogurt (plain, 2%)
  • 1 cup blueberries
  • 1½ tsp. Trader Joe’s Mixed Nut Butter

 

broccoli slaw- trader joes meal prep

Green Goddess Broccoli Slaw with Chicken and Apple

  • 2 cups Trader Joe’s Broccoli Slaw
  • 1 cup Trader Joe’s Organic Sliced Apples (or 1 small apple), chopped
  • 3 oz. Just Chicken Cooked Chicken
  • 1 Tbsp. Trader Joe’s Green Goddess Dressing

 

turkey and lentil lettuce wrap- trader joes meal prep

Turkey and Lentil Lettuce Wraps with Grapes

  • 5 slices Trader Joe’s Oven Roasted Turkey
  • ⅔ cup Trader Joe’s Steamed Lentils
  • 5 large leaves lettuce
  • 13 grapes

Turkey and Lentil Lettuce Wraps preparation tips:

  1. Top 1 lettuce leaf with 1 turkey slice and about 2 Tbsp. lentils; wrap leaf around ingredients.
  2. Repeat until all ingredients are used. Enjoy grapes on the side.

 

garlic sausage with carrot- trader joes meal prep

Garlic Sausage with Carrot Spirals and Marinara Sauce

  • 1 link Trader Joe’s Garlic Herb Chicken Sausage, sliced
  • ½ cup + 2 Tbsp. Trader Joe’s Rustico Pomodoro Pasta Sauce
  • ½ package Trader Joe’s Carrot Spirals (fresh or frozen; or zucchini)
  • 1 tsp. olive oil

Garlic Sausage with Carrot Spirals and Marinara Sauce preparation tips:

  1. Heat a skillet over medium-high heat; add oil.
  2. Add sausage slices to pan and cook 2 to 3 minutes on one side; flip sausage slices and cook 2 minutes more.
  3. Add marinara sauce to pan and cook until heated through, about 1 to 2 minutes
  4. Serve sausage mixture on heated carrot spirals

 

Trader Joe’s Meal Plan Recipes (Tuesday, Thursday)

shakshuka- trader joes meal prep

Trader Joe’s Shakshuka Starter with Eggs

  • ½ package Trader Joe’s Shakshuka Starter
  • 2 large eggs
  • 1 slice whole-grain bread (or ½ whole-grain English muffin)
  • 1 Trader Joe’s Ruby Red Grapefruit (or 1 large orange)

 

salmon burger- trader joes meal prep

Salmon Burger with Arugula and Beet Salad

  • 1 Trader Joe’s Premium Salmon Burger patty
  • 3 cups arugula
  • ½ package Trader Joe’s Steamed and Peeled Baby Beets
  • 1½ tsp. olive oil
  • 1–2 Tbsp. Trader Joe’s Balsamic Vinegar of Modena

 

spiced apples- trader joes meal prep

Spiced Apples with Ricotta

  • 1 cup Trader Joe’s Organic Sliced Apples (or 1 small apple)
  • 3 oz. Trader Joe’s Part Skim Ricotta Cheese
  • ¼ Trader Joe’s Pumpkin Pie Spice (or cinnamon)
  • Trader Joe’s Coconut Oil Spray

Spiced Apples with Ricotta preparation tips:

  1. Heat a nonstick skillet over medium heat; coat with coconut oil spray.
  2. Place apples in pan and cook, stirring frequently for 4 to 5 minutes, or until apples begin to soften.
  3. Sprinkle apples with pumpkin pie spice (or cinnamon) and add 2 Tbsp. water to pan; cover with a lid and cook 2-3 minutes more.
  4. Serve apple mixture on top of ricotta.

 

shrimp and cauliflower rice- trader joes meal prep

Shrimp and Cauliflower Rice Stir-Fry with Lentils

  • 5 oz. frozen precooked shrimp 5 (about 10 large)
  • 3 cups Trader Joe’s Riced Cauliflower Stir-Fry (frozen)
  • 1/3 cup Trader Joe’s Steamed Lentils
  • 1 tsp. olive oil

 

Trader Joe’s Shopping List

Fruits and Veggies

2 cartons blueberries

2 bags Trader Joe’s Organic Broccoli Slaw

2 bags Trader Joe’s Organic Sliced Apples (or 5 small apples)

1 bag romaine hearts

1 carton grapes

1 jar Trader Joe’s Rustico Pomodoro Pasta Sauce

2 packages frozen Trader Joe’s Carrot Spirals (or fresh)

1 package frozen Trader Joe’s Shakshuka Starter

1 medium grapefruit (or large orange)

1 bag arugula

1 package package Trader Joe’s Steamed and Peeled Baby Beets

2 bags frozen Trader Joe’s Riced Cauliflower Stir-Fry

 

Proteins

1 (16 oz.) Trader Joe’s Greek Yogurt (Plain, 2%)

1 bag frozen Trader Joe’s Just Grilled Chicken Strips

1 package Trader Joe’s Oven Roasted Turkey Breast slices

1 package Trader Joe’s Garlic Herb Chicken Sausage

1/2 dozen large eggs

1 package part-skim ricotta

1 package frozen Trader Joe’s Premium Salmon Burger patties

1 bag frozen, precooked shrimp

 

Fats

1 (12 oz.) jar Trader Joe’s Mixed Nut Butter (or similar)

1 bottle Trader Joe’s Green Goddess Salad Dressing

extra virgin olive oil

coconut oil spray

 

Other Carbohydrates

1 package Trader Joe’s Steamed Lentils

1 loaf whole-grain bread (or English muffins)

 

Freebies

1 jar Trader Joe’s Pumpkin Pie Spice

1 jar Trader Joe’s Balsamic Vinegar of Modena

 

4 Trader Joe’s Shopping Tips from Our Nutrition Expert

“Trader Joe’s can be a great time-saver because they offer a lot of products that are pre-chopped, shredded, or portioned. Some foods are even precooked,” says Andrea N. Giancoli, MPH, RD, registered dietitian and nutrition manager for Openfit. Here Giancoli shares more of her shopping tips for your next haul:

  • Check out the different combinations of vegetables available in the produce section as well as the freezer. Just be sure to read the labels. Some of their frozen vegetables that are seasoned or have sauces come with a surprising amount of fat, calories and sodium.
  • Take a little extra time to get familiar with products and carefully read nutrition facts labels is good advice when meal prep shopping at Trader Joe’s, or anywhere.
  • Stay away from breaded items, and foods that are high in saturated fat or have added sugar. Instead, look for foods that are a good source of protein or are high in fiber.
  • Take a close look at serving sizes of pre-portioned foods to make sure they are correct for your particular eating plan, and make adjustments as needed.

Photography by Anguel Dimov, AB Creative