Given that we cook most meals at home (and us, my fiancée), from when our fridge and pantry are full of all the delicious food to running in the sky You will never be surprised by the speed. On the bright side, however, the almost empty fridge and pantry demand the execution of one of my favorite activities, Trader Joe’s. That said, heading to the store without a healthy Trader Joe’s shopping list usually relies on us, who may or may not make a complete meal together. It means going home with a random assortment of staples.
To help with this, we asked Kelly Rubeke, CN, holistic nutritionist, wellness expert, celebrity health coach, and best-selling author. A healthy Trader Joe’s shopping list (or refillable) that allows you to add everything you need to your cart. It is necessary to create a balanced meal for a week with one simple transport.
protein
First of all, LeVeque recommends stocking up protein for a week, starting with the breakfast option. She proposes eggs and fat-free plain Greek yogurt.
Le Veque refers to easy-to-make proteins such as ground beef and chicken for lunch and dinner. Also, if the freezer is empty, add frozen wild salmon fillets to your shopping cart, as omega 3 rich fish is one of the fastest proteins to thaw and roast in the oven. I recommend it. Don’t feel like cooking.
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fat
Next is healthy fat. “We can keep our food full and make our homemade meals more enjoyable, so we can continue to cook by keeping our variety,” says Le Veque. Her recommended healthy fat choices are avocado (because I don’t like good guacamole), nuts (TJ has a large selection), and spreadable nut butter (organic, creamy almond butter). , Who?). When roasting and whipping homemade dressings, don’t forget liquid fats like extra virgin olive oil.
vegetable
It’s not a balanced diet that doesn’t mix vegetables to get fiber and vegetables. “We know that the amount and variety of produce we eat has a direct impact on the health of the microbiota,” says Le Veque. One herbal option. “
For raw vegetables, Le Veque is a good snack for cucumbers and peppers or to incorporate into a dish. To cook vegetables, she adds that Brussels sprouts and broccoli are great. Like leafy vegetables, Le Veque suggests choosing spinach or mixed vegetables.
For frozen vegetables, Le Veque’s favorite is frozen cauliflower rice. And when it comes to herbs There are many TJ’s, including planted ones that you can take home and continue to grow. Great for adding a lot of flavor to your dishes, such as coriander, basil and parsley. Professional Tip: LeVeque recommends freezing and storing herbal and citrus juices in ice trays. That way, you can always have it handy.
Dried fish pantry
According to LeVeque, fresh food is always the best, but keeping pantry inventories is a good insurance policy and TJ really kills it in this sector. “My favorite pantry products include chia seeds and flax for smoothies, black and galvanzo beans, white bath mati rice, pasta sauce, and a variety of favorite spices,” she says. NOTE: Trader Joe’s also has a frozen organic rice option that is worth checking out. Just put it in the microwave and you’re ready to eat.
Sweets and snacks
Finally, the transportation of a balanced Trader Joe’s would not be complete without the snacks and sweets you enjoy throughout the week. LeVeque says pumpkin seeds work well as a nut-free school treat for kids. She also loves Trader Joe’s chopglass fed beef sticks and ready-to-eat packets of pit olives and marinated artichokes that are very convenient on the go.
To satisfy your sweet teeth, TJ’s Frozen Organic Wild Blueberries are the mainstay of LeVeque’s freezer because they are rich in antioxidants, but choose a type of berry that stimulates your taste buds. She also points out the option of dried fruit. This is a fun treat for kids (and adults!) With only one ingredient. Also, don’t forget the bananas that can be frozen and used as smoothies.
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