50 Healthy Trader Joe’s Items + A Trader Joe’s Meal Plan

Here’s a list of my top 50 healthy Trader Joe’s must-haves for making delicious and nutritious meals! And don’t forget to grab your free 7-Day Trader Joe’s healthy meal plan below!

I apologize in advance for anyone who doesn’t have access to a Trader Joe’s. Skip this post or bookmark for when you’ll be traveling near one!

Do you fall in the ‘Trader Joe’s obsessed’ camp? Or could you take or leave it? I love Trader Joe’s just because they have so many affordable and healthy items. I don’t do all of my shopping there but I am a regular shopper for sure. There are just so many staples that I can’t find at other grocery stores (or can but they’re double the price)! With that I thought it would be fun to share a post with the top 50 must-have healthy items from Trader Joe’s and a healthy 7 day meal plan using TJ’s items. 

I’ve found that people often assume that everything stores like Trader Joe’s and Whole Foods carry are healthy, but that’s not always the case. It’s still best to stick to the perimeter of the store (as I typed this I realized that Trader Joe’s keeps their alcohol along the perimeter… #balance) AND you still have to read your labels when it comes to packaged items.   

I’m a creature of habit and often buy the same things over and over again. Unless I carve out time to scope out all of the new Trader Joe’s items, I’m usually sticking to my usual purchases! I hope this list gives you some ideas of new healthy staples to buy from Trader Joe’s. And don’t forget to grab a copy of the healthy 7 day meal plan I’ve put together for you using items from Trader Joe’s!


1. Avocados

If you love avocados, pick them up at Trader Joe’s! We go through avocados quickly so I love picking up a bag and these teeny tiny avocados are my new obsession. They’re the perfect size for one portion (no leftover avo getting brown in the fridge) and so darn cute. Plus, you can’t beat the price!

2. Grape Tomatoes

A great salad topper or quick, poppable snack to have on hand! I used them in my Mediterranean Salmon Salad — so good!

3. Les Petites Carrots of Many Colors

I love colorful carrots. They feel so fancy and they’re great to have on hand for an easy snack. They’re amazing roasted and a great source of crunch when you chop them up for salads.

4. Pre-Chopped Butternut Squash

The pre-prepped veggies from Trader Joe’s are the best for saving time! I love this pre-chopped butternut squash because if I’m being honest, chopping squash is… the worst. Use this squash for my Butternut Squash and Turkey Chili or One Pan Roasted Chicken with Butternut Squash and Brussel Sprouts recipes!

5. Premium Peeled Garlic

I feel like this doesn’t need an explanation? Garlic that is pre-peeled?! YES PLEASE!

6. Cooked Lentils

My Trader Joe’s was out of these lentils for a solid month+ and I was so upset! I love having these on hand for a quick and easy protein upgrade for salads and bowls. My favorite way to use them is in this Sautéed Mediterranean Lentil Salad!

7. Cooked Beets

Another pre-prepped veggie I love to keep on hand! These beets can be eaten hot or cold and are an awesome nutrient boost to salads. Try them in this Beet Power Salad!

8. Asian Vegetable Stir Fry

One of my most common ‘throw together’ meals is stir fry. Stir fry gets exponentially easier with this vegetable blend! Prepped and ready to go, just throw it in the pan. Win! Try the veggies with this stir-fry recipe.

9. Jicama Sticks

If you haven’t tried jicama, give these a try. They’re so crunchy! I love to eat them as a snack with hummus or guacamole, bake them to make jicama fries or chop them up a little more and add them to a salad for extra crunch!

10. Cruciferous Crunch

I discovered this mix a couple years ago and love how easy it is to add so many nutrient dense veggies to my meals! I make egg scrambles with this mix or love it in my crunchy detox salad.

11. Seedy Almond Salad Topper

This is a new-to-me product but it has already been a game changer in my salads! I LOVE a good crunch in my salad and this mix brings such an awesome flavor profile. Plus, it kind of looks like bird food. 😉


12. Cauliflower Rice

Do you guys remember when Trader Joe’s first came out with cauliflower rice? I feel like it went viral and was rarely in stock! Now you can find it in the fresh or frozen section and it is worth hunting down! Here are 17 ways to use cauliflower rice. One you may not have tried yet — adding frozen cauliflower rice to smoothies. Trust me, it makes smoothies extra thick and creamy.

13. Frozen Cherry Berry Blend

This frozen cherry berry blend is perfect for smoothies! You could incorporate this mix into almost any smoothie but try this recipe for a chocolate cherry smoothie if you’re a recipe follower!

14. Frozen Wild Blueberries

Again, amazing for smoothies! You could also use these frozen blueberries in my blueberry breakfast salad.

15. Frozen Organic Broccoli Florettes

My life changed when I found out you can roast frozen vegetables. Check out my recipe for roasted frozen broccoli here! I love having these broccoli florets on hand for a simple side or veggie addition to my salad.

16. Frozen Organic Quinoa and Brown Rice

I know, I know, making rice and quinoa doesn’t take that much effort or time but sometimes it does! Whole grains that are ready to serve in less than 10 minutes? Right up my alley.


17. Feta

If you’re a feta fan, you need to try this authentic version that’s made with sheep’s milk and packaged in brine! I love this Kale and Feta Crustless Quiche or these Spinach and Feta Turkey Burgers.


18. Simply the Best Trek Mix

Does this even need an explanation? The title says it all 😉 This snack mix is perfect to have on hand in your purse or in your car for a great on-the-go snack! The pre-portioned packages are great for built-in portion control if you’re like me and tend to overdo it with trail mix. (See my trail mix recipes.)

19. Homestyle Salsa Especial

Found in the pre-prepped food section, this salsa is my new go-to! Top my tempeh taco meal prep bowls or my turkey taco salad with this salsa for a flavorful meal!

20. Plantain Chips

Another product I feel needs no introduction. If you haven’t tried plantain trips, do yourself a favor and give these a try! I love them on their own or dipped in basically any dip… especially guac.

21. RxBars

I was so happy when Trader Joe’s started carrying RxBars. They have great ingredients and are high in protein for a snack bar! I usually keep one in my purse for a post-workout snack.

22. Seaweed Snacks

I know snacking on seaweed sounds kind of strange but these seaweed sheets are actually so good and they totally work for satisfying a craving for salt. I love the wasabi flavor, but watch out because it does have a kick!

23. Just Beets

Such a fun take on a chip, these beet chips are literally ‘just beets’ and they’re so crunchy! I love them on their own or dipped in essentially any sauce.

24. Peanut Butter Filled Pretzels

One of Isaac and my’s guilty pleasures, but I don’t buy them too often because they’re addictive. 😉 These are so salty, crunchy and delicious! If you’re looking for a road trip or vacation snack, these are your guys!

25. Dark Chocolate Covered Almonds

Okay another guilty pleasure. These almonds are the perfect mix of salty and sweet — I’ll never quit them! And they’re made with dark chocolate so basically they’re a health food. 😉

26. Nuts!

Trader Joe’s has such a great selection of nuts and at great prices – raw, roasted, salted, unsalted.

27. Kombucha

Yes, they carry kombucha! I love GT’s but they have a variety of brands (even a few that are local) so find what you prefer.

Seasonings & Condiments

28. Everything But The Bagel Sesame Seasoning Blend

This seasoning has a cult following and for good reason. I love this on basically everything… salads, avocado toast, eggs, popcorn, meat, pizza. Again, anything.

29. Chile Lime Seasoning Blend

Another spice blend that has a following! Try this on fish, chicken, veggies, salad, tacos, jicama… so many options!

30. Regular and White Balsamic Vinegar

I always have a good vinegar on hand for dressings or marinades. If you’re unfamiliar, definitely give the white Modena balsamic a try — it’s a tiny bit little sweeter than regular balsamic and I love to use it on salads that I’m bringing to parties because it doesn’t turn the whole salad brown like regular balsamic does.  Try my avocado balsamic dressing or my maple balsamic tempeh bowls with pumpkin rice.

31. Pure Vanilla Extract

You can’t have enough vanilla extract, can you? I always keep this on hand for smoothies, oats, and any baking I do!

32. Taco Seasoning Mix

Another spice mix I love to have on hand. Pretty self explanatory — season meat, beans and even veggies for amazing tacos or taco salad bowls!

33. Organic Maple Syrup and Honey

More pantry staples that Trader Joe’s sells for an amazing price. I always stock up!

34. Coconut Oil + Coconut Oil Spray

This coconut oil and coconut oil spray is so budget friendly! I love keeping both on hand for a good high-heat cooking oil.

35. Coconut Aminos

Have you ever tried coconut aminos? They’re a great gluten-free and paleo alternative for soy sauce and they’re a little sweet from the coconut! I love using the aminos as a sub for teriyaki sauce. Try either of these recipes out: Tempeh with Kale + Coconut Aminos or Pineapple Fried Quinoa.

36. Avocado Oil

The price of this avocado oil is why I always keep it in my pantry! Avocado oil can be expensive so give this one a try! Avocado oil is nutrient-dense (filled with healthy fats) and a great high-heat oil — meaning it’s great for cooking at high temps!


37. Gluten-Free Rolled Oats and Steel Cut Oats

I love stocking up on oats at Trader Joe’s! I use the gluten-free rolled oats for overnight oats. I love the steel cut oats in this creamy steel cut oats or this apple cinnamon baked steel cut oatmeal recipe.

38. Hemp and Chia Seeds

Two more pantry staples. I have been a fan of hemp for awhile. If you’ve never tried, it here are some great recipes: blueberry hemp crumble bars, hemp tabbouleh and grain-free overnight “oats”. Chia seeds are amazing for so many reasons — I even wrote a post titled ’10 Ways to Eat Chia Seeds’!

39. Unsweetened Flake Coconut

Unsweetened coconut is something else I love to keep on hand. It’s great for making coconut butter, energy balls, snack bars, granola, and smoothies!

40. Almond Butter

Are you an almond butter or peanut butter lover? I can’t live without either. Trader Joe’s has some great nut butters that are super affordable! I always keep nut butter on hand for oats, stuffed french toast, fluff bowls, smoothies, energy balls, dressings and let’s be honest… eating by the spoonful!

41. Blanched Almond Flour

I really like baking with almond flour for gluten-free, paleo treats! Try these carrot raisin almond flour muffins, these 3-ingredient crackers and these almond flour crescent cookies.

42. Cacao Powder

Another pantry staple. Cacao powder is less processed and more nutrient dense than regular cocoa powder. These tasty treats both use cacao powder: German chocolate energy bites with pecans or raspberry cacao chia seed pudding. Give them a try!

43. Organic Canned Beans

I always have canned beans on hand for an added protein and fiber source in bowls and salads! Two of my favorites = black bean fiesta mason jar salad and this curried chickpea salad.

44. Liquid Egg Whites

Oh man, I use egg whites all the time and I love that I don’t have to worry about wasting the yolks. Try this protein pumpkin oatmeal with egg whites or sweet + savory egg and oatmeal combo bowl.

45. Brown Rice & Quinoa Fusilli Pasta

I love finding upgraded products and this is one of them! Rather than using white flour noodles, I love using these brown rice & quinoa pasta noodles because they’re whole-grain, gluten-free and taste awesome! No one knows the difference.

46. Canned Coconut Milk

Coconut milk! Trader Joe’s has regular, lite, and coconut cream. I love keeping coconut milk on hand for curries, chia pudding, dairy-free butter chicken, smoothies, oat bowls…so many things!

47. Coconut Sugar

Coconut sugar is less processed and has more nutrients than just straight white sugar. I like to use it in baked goods in place of plain white sugar! Try it in this banana bread recipe.

48. Nutritional Yeast

Nutritional yeast brings a great nutty, cheesy flavor without the cheese! You can sprinkle this on pretty much any any entree. I recently used it in the best Tempeh Veggie Burgers and my Golden Turmeric Tahini Dressing.

49. Sun-Dried Tomatoes

These aren’t necessarily a pantry staple but when I need them, I always grab them at Trader Joe’s because of the unbeatable price! I topped my Mediterranean Farro Salad with sun-dried tomatoes.

50. White Bean & Basil Hummus

Make sure you check out the hummus section the next time you go to Trader Joe’s. They have a huge selection. The garlic is great but I really like the white bean & basil hummus as well — so much so I created my own copy cat recipe.  I love having hummus on hand for a simple snack or to use a dressing on salads. It also makes a bomb tuna salad!

Did I miss anything? What are your favorite healthy Trader Joe’s items?! Please let me know what I need to try in the comments!

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    1. Kurt
      April 5, 2021 AT 11:41 am

      Terrific article. Thanks for doing all the work.

      1. Brittany Mullins
        April 5, 2021 AT 12:33 pm

        So glad you enjoyed the article, Kurt!

    2. Jessica Scott
      March 20, 2021 AT 10:09 am

      I love TJ’s, but I always buy the same things! Thanks for the ideas!

    3. Mary Burns
      January 17, 2021 AT 12:57 am

      I am on a very low sodium diet. And can no longer shop for myself because of the epidemic. Is there any way of showing sodium content of food or having a separate section for it? Many people are, or should be on a low sodium diet and we would so appreciate being able to know the sodium content so important for our help. Thanks!

    4. PM
      September 6, 2020 AT 2:49 pm

      I’d like a copy of the Trader Joe’s meal plan please. Love that store!

      1. Brittany Mullins
        September 6, 2020 AT 8:34 pm

        Did you enter your information to receive the meal plan?

    5. Carlie Hrubo
      August 25, 2020 AT 1:06 pm

      I would like the meal plan

      1. Brittany Mullins
        August 25, 2020 AT 8:50 pm

        Hey Charlie, there’s a place in the middle of the post where you can enter your name and email address. Did you do that?

    6. Kristin
      January 27, 2020 AT 2:26 pm

      Lots of the things I like to get at TJs you had on your list.😊 I also like the vegan pesto for when I’m not eating dairy. And the cauliflower tabbouleh mix has been good for Whole 30 as it has no grains either. I like that you linked some recipes for how you use the products; I’m going to try some of them!

      1. Brittany Mullins
        January 28, 2020 AT 4:53 pm

        I’m glad this post was helpful to you, Kristin! Thanks for reading. 🙂

    7. Connie Darling
      November 9, 2019 AT 1:04 pm

      Please add me to eating bird food meal plan list. Thank you!

      1. Brittany Mullins
        November 10, 2019 AT 7:31 pm

        Hey Connie! There’s a box under the meal plan images where you can enter your email address to receive the meal plan. 🙂

    8. Erin Irvine
      November 4, 2019 AT 10:21 am

      Hi! I don’t see a date so I’m not sure if this page is still supported, but there’s no longer an email bar to sign up to recieve this Trader Joe’s meal plan. Im interested if it’s still active, thanks!! 🙂

      1. Eating Bird Food
        November 4, 2019 AT 12:34 pm

        Hi Erin! I do see your email address on the list for this meal plan – did you have to try a different browser? Everything is up and running on our end so just want to make sure that’s the case for you!

    9. Elle Huertas
      October 30, 2019 AT 1:08 pm

      I would like the meal plan emailed please! (:

      1. Brittany Mullins
        October 30, 2019 AT 3:10 pm

        Hey Elle! There’s a box under the meal plan images where you can enter your email address to receive the meal plan. 🙂

    10. Lisa Tsering
      August 10, 2019 AT 12:27 pm

      Great choices! All of those are my faves and you reminded me to add jicama to my list today. 😀

    11. Sharon
      July 19, 2019 AT 9:42 pm

      This is nothing but a grocery list. Provide a menu. Provide recipes. A
      This. Is. Useless.

      1. Alexandra
        December 10, 2019 AT 4:33 pm

        This is such a rude comment. I am appalled!

        Great website! Thank you so much for providing the trader joe’s list. it’s helped me make my own list for grocery shopping for me and for my elderly parents.

        All the best,

        1. Brittany Mullins
          December 10, 2019 AT 9:04 pm

          Thank you so much, Alexandra! That makes me so happy to hear. 🙂 I’m glad you found this post useful.

      2. Brittany Mullins
        July 20, 2019 AT 9:30 am

        Hi Sharon. Did you notice the area to put your name and email address for the meal plan? That’s how you get the meal plan with recipes that I am providing for FREE. Also, this list has been helpful for many. It’s not useless.

    12. liz
      April 2, 2019 AT 2:19 pm

      this is basically our trader joe’s haul…so many similarities and so many good things here! we do most of our shopping at tjs now and just buy meat and a few items at whole foods. it has saved us so much money!

    13. Andrew
      December 2, 2018 AT 2:07 pm

      This is incredibly helpful! I’ve started doing TJ’s a lot more since this post. Nice new things I’ve never heard of (cauliflower gnocchi!) and other staples I didn’t know they had. Thank you!

    14. Kara Nelson
      December 1, 2018 AT 9:02 am

      Can you give more specifics on how you use some of these? Ie, hummus on salad? Hummus in tuna salad?! I have never thought of using those ingredients like that and I need details/a recipe, lol.

    15. Jody Moreen
      August 27, 2018 AT 12:51 pm

      Please send the TJ meal plan.

      1. Brittany Mullins
        August 27, 2018 AT 1:07 pm

        Just added you to the list so you should receive the meal plan in your inbox this afternoon.

    16. TJ
      July 19, 2018 AT 1:07 pm

      Meal plan not emailed when I signed up. Any idea why? Thanks!

      1. Brittany Mullins
        July 19, 2018 AT 10:30 pm

        Hey TJ. I got your email and I’m pretty sure the meal plan arrived. Let me know if not! 🙂

    17. Beth
      May 27, 2018 AT 8:50 pm

      every time I try to fill in the boxes for the meal plan, my computer freezes. Tried about 5 times now and it won’t work.

      1. Brittany Mullins
        May 29, 2018 AT 8:04 am

        Hey Beth! Sorry about that. I just added you to the email so the meal plan and shopping list should be arriving to your inbox any minute! 🙂

    18. Lisa
      May 22, 2018 AT 9:26 pm

      Their vegan kale basil cashew pesto is amazing, too!

    19. Brittany Audra @ Audra’s Appetite
      May 22, 2018 AT 3:15 pm

      I hope someday soon I have a TJ’s in my town! I love going there to stock up on pantry goods though whenever I’m near one! I have some of the dark chocolate sea salt almonds in my pantry now….to die for!!

    20. Virginia Putnam
      May 21, 2018 AT 9:07 pm

      Love your list – thanks for sharing…. while not a food item, but a Trader Joe staple for me is the Tea Tree body wash and the Tea Tree shampoo – really wakes you up and if you have bug bites or any itchy skin (like from a rash) the tea tree body wash is awesome to use.

    21. Mary
      May 21, 2018 AT 7:46 pm

      Love Trader Joe’s and your website! Every Sunday I make a trip to pick-up my weekly goodies. I’m a teacher and I’m always looking for quality products that are less expensive and make prep time even easier. TJs also has really good prices on lemons and limes which tend to be more costly in NJ food stores. I buy the mirapoix and combine it with yellow and orange peppers, corn, diced tomatoes wth green chilis, black beans, kidney beans, and pinto beans to make a vegetable chili. It’s amazing in the winter, but also really good in the summer over a salad with avocado.

      Quick question… Where can I find the Salad Topper? I haven’t seen it at mine, but then again I’m usually on autopilot when I go and don’t always look for new items.

      Lastly, as an aside, I also really like the Coconut Body Butter.

      1. Brittany Mullins
        May 24, 2018 AT 12:29 pm

        I found the salad topper in the refrigerated section near the salad greens, but I read online that sometimes it’s kept with the nuts and dried fruit. Hopefully you’re able to find it next time you go. And yes, I love some of the TJ’s body products too — I’ll have to try the coconut body butter. I love the honey mango shave cream!

    22. Amanda
      May 21, 2018 AT 6:04 pm

      Thank you for this list! So often articles about TJs focus on the pre-made meal options and guilty treats while overlooking all the great healthy staples! I am definitely looking for that seedy salad topper the next time I go on a TJS stock up trip. One additional item I would add is unsweetened dried mango. It’s one of the few places where you can find dried mango without added sugar or preservatives for a reasonable price.

    23. Elisa
      May 21, 2018 AT 3:42 pm

      Awesome list! Thank you for putting it together. I definitely need to visit Trader Joe’s for an overdue visit.

      May 21, 2018 AT 10:58 am

      Hi Brit. For some reason, I can’t figure out how to grab the TJ’s meal plan. When I pinned and opened it, I just got the same blog post from today. Any hints?

      1. Brittany Mullins
        May 21, 2018 AT 2:53 pm

        Hi Deborah! To get the meal plan just fill out your name and email address in the little form on this post. Then the meal plan will be emailed to you. Let me know if you’re still having trouble.

    25. Katie Meshko
      May 21, 2018 AT 9:15 am

      Ahhhh this all looks SO yummy! I wish I had a Trader Joes near me :(! I’ve been dying to try that “everything but the bagel” seasoning.
      XO, Katie | http://www.meshkomoments.com

      1. Brittany Audra @ Audra’s Appetite
        May 22, 2018 AT 3:14 pm

        I sadly don’t have a TJ’s near me either…but it’s SO simple to make your own “everything but the bagel seasoning” at home! I literally always have a batch of this on hand to top avocado toast with 🙂


        1. Brittany Mullins
          May 24, 2018 AT 12:34 pm

          Oh! Thank you for sharing, Brittany!!

      2. carey
        May 21, 2018 AT 11:01 am

        You can order the TJ’s “everything but the bagel” seasoning from Amazon.

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