I know not everyone LOVES the grocery store as much as me – so I am sharing my typical list of staples that I purchase for my home on any given week. It can be super intimidating to walk through the aisles and figure out what to buy, what to cook and if something is even healthy!? GOSH – I used to get so anxious about this. Sometimes, when there are TOO many options – we feel overwhelmed and lost. I hope this list helps you next time you are roaming the aisles of Trader Joes wondering where to start 🙂
[I will continue to update this list and I find new things]
- Unsweetened Almond Milk (you can get vanilla too, but keep it unsweetened to avoid the added sugar)
- Whole Milk Greek Yogurt (if you are a dairy lover, keep it full fat – at least 2% – to avoid more sugar and make your meal satiating)
- Whole Milk Cottage Cheese
- Organic, Brown, Cage Free Eggs
- Goat Cheese – A lot of people can digest this better. Do not opt for any low fat, light crap
- This is where you can usually find health ade kombucha (I only drink once a week typically) and their TJs cold brew in a bottle. SO GOOD.
*make sure to stop at the tester section in Trader Joes – always fun stuff there*
- Sweet potatoes (I like to buy the bag of minis because I am usually cooking for two)
- Sweet Onions
- Avocados (DUH – get them a little harder, not too soft to last). Store at room temp until they soften and then when they are almost / or ready to eat put them in the fridge.
- Bananas – For Banana bread and smoothies!
- Fruit – Apples, Pears, Seasonal things (whatever you love to snack on)
- Berries – I try my best to buy organic. In the summer, this is much more accessible. In the winter, Isometimes buy frozen organic berries for yogurt bowls and smoothie bowls because it is cheaper.
- Lettuce – I buy organic. Typically buy 2 – 3 types of variety – I don’t want to get bored fo my salads. I like spring mix, baby lettuce mix, butter lettuce, arugula and baby kale. I get spinach for smoothies.
- Brocolli, Cauliflower, Rainbow mini carrots, Asparagus – these are my faves for roasting/sides for dinners
- Lemon / Limes – for water / smoothies / cooking
- Peppers, Tomatoes, and Cucumber – I love these for snacking with Hummus, guac and to chop up in my salads
- I love the vegan Kale, Cashew, Basil Pesto – add-on pasta or dip with crackers
- I love the tofu or shrimp spring rolls with peanut sauce. This is a great quick lunch!
- Organic, Extra firm tofu (if you can also get sprouted)
- Organic Tempeh
- I also love the soups in the TJs prepared food section
- Wild Shrimp
- Wild Scallops
- Hi Protein Veggie Burgers
- Organic Frozen Peas (love adding to pasta, stir-fries for extra protein)
- I also like the Tuna and Salmon Burgers (if you eat meat they have great grass-fed beef burgers).
- MOCHI – I love the vegan matcha flavor and coffee flavor – great little dessert
- Cauliflower Gnocchi – a new fave! You can mix
- Arbiatta tomato sauce
- Avocado Oil (Staple when cooking at high heat)
- Olive Oil Spray
- Coconut Oil Spray
- Almond/coconut flour – If I am baking
- NUT BUTTER – look for no added oils and sugar – ingredients should be 1 – 2 things
- Mixed Nut butter
- Natural Peanut Butter
- Raw Almond Butter (creamy or crunchy)
- Peanut Butter With flax & chia
- Organic Garbanzo Beans / Black Beans
- Organic Vegetable Stock (if I am making curry or soup)
- Red Lentil Pasta or black Bean Pasta (higher in protein/fiber)
- Falafel Mix – yet to try this but excited!
- They have a great coffee selection and you can grind the beans there on your own. I like the fair trade organic Sumatra blend for my french press.
- Seasoning – I love the Chili Lime, the Everything but the bagel, lemon pepper and the 21 seasons salute
- Almond Butter Granola
- Flax Seeds / Chia Seeds / Hemp Seeds (If you do not already have in your house)
- Sprouted Bread or Sourdough Bread- I usually grab the multigrain
- Beet Chips
- Multi Seed Crackers
- Spindrift – my fave ever
- If I am feeling wine – my fave wine is only $9.99 at TJs – Oyster Bay Sav Blanc
- I love the TJs Tee Tree natural body wash, the lavender dish soap, and RANDOMLY their face cleansing oil
- Also, the greeting cards are only $1
- They have amazing plants and flowers at such reasonable prices. Always get yourself flowers if that makes you smile 🙂 I know it does for me!
Great post! If only we had TJs in Toronto. I spy with my little eye a Pusateri’s bag!! 🙂
Thanks Sari!! Your grocery list is so helpful, especially because I never know what to buy❣️
What is your take on dairy? I’ve heard a lot of conflicting things. I’ve been trying almond or coconut yogurts but I find the coconut has too much sugar, not enough protein in it, and the almond is good but definitely a taste you need to get used to or add fresh fruit to.
For smoothies, do you have any suggestions for adding vegetables besides spinach or kale? I’ve added cucumber before and vegan protein powders (tropeaka) but let me know if you have any suggestions!
Lastly, I struggle with proportions. I’ve been told if I want to lost fat and gain muscle, to eat my carbs and fats earlier in the day, ending with mostly protein. I’m counting macros right now and don’t eat many carbs (realizing from this how carbs are in everything), but I’m also eating a lot of protein. I feel like my digestion isn’t as good lately and I’m thinking it could be from a high protein intake. How much protein do you feel is an adequate amount? I’m not doing crazy workouts- usually 5 days a week, yoga, Tone It Up workout and Fitness Blender HIIT type workouts with dumbbells.
Hi Stephanie! I personally can tolerate dairy. I enjoy full fat, organic dairy and grass fed if possible. Ingredients and source are important to me. I buy plain to avoid all the added sugar of the flavors. In terms of non-diary – I like Kite HIll Greek Style Plain almond yogurt. Low on sugar, high in protein.
For smoothies – cucumbers, steamed zucchini, and cauliflower are great options to balance the fruit.
For portions – there is A LOT that people will tell you to do. At the end of the day, you need to find what works for YOUR body, not someone else’s. Protein portions also depend on your specific body and lifestyle so I cannot give you a hard number. I am a fan of balancing a ton of veggies (which have carbs) with healthy fats and protein. You need to find the mix that makes you feel good and energized. Everyone is different.
Keep up the good workouts and enjoy!