One of the questions we get asked most often is, how can I make a healthy meal when I don’t have a lot of time? We originally posted this back in 2019 but since Trader Joe’s products are constantly evolving, I thought it was time for an update. Read below to find some quick ideas to create a balanced plate that requires minimal or no cooking. Plus some easy sample meals!
Building Blocks for Healthy Meals
Quick Proteins
- Steamed Lentils
- Balela (Middle Eastern Chickpea Salad)
- Chicken Sausage
- Just Chicken
- Hard-Cooked Peeled Eggs
- Madras Lentils *may not be appropriate for a low sodium diet
- Yellow Tadka Dal *may not be appropriate for a low sodium diet
- Canned Smoked Salmon
- Canned Mackerel
- Canned Trout
- Canned Mussels
- Canned Sardines
- Smoked Oysters
- Dozen Cousins Mexican Cowboy Pinto Beans
- Edamame (frozen)
- Turkey Burger (frozen)
- Dr. Prager California Blend veggie burger (frozen)
Quick Starches
- Steamed Lentils
- Balela
- Tabbouleh
- 10 min Barley or Farro
Quick Fats
- Organic Hummus
- Roasted Garlic Hummus
- Vegan Kale Cashew Basil Pesto
- Herbed Tahini Sauce
- Avocado’s Number Guacamole To Go Packets
- Vegan Buffalo Dip
Quick Veggies
- Frozen Rainbow Cauliflower or any frozen, plain (no sauce), quick cooking veggie such as spinach or broccoli
- Spicy Mexican-Style Riced Cauliflower
- Riced Cauliflower Stir-fry
- Fire-Roasted Bell Peppers with Onions
- Kohlrabi Pasta
- Hearts of Palm Pasta
- Spaghetti Squash Pasta
- Bags of veggies such Mixed Greens, Arugula, Kale, Broccoli Slaw, Ready Veggies
Miscellaneous
- Greek Style Salad with Chicken
- Shrimp Stir-fry (frozen) *skip the seasoning packet and use light soy sauce or coconut aminos
- Gochujang Vegetable Stir-fry with Zucchini Spirals
- Lentil Soup with Ancient grains
- Kettle Cooked Chicken Soup
- Whole Wheat Low Carb Tortillas
- Cauliflower Slims
- Organic Marinara Sauce
- Spicy Cashew Butter Dressing
Sample Meals
| Meal | Calories |
| 2 cups Spicy Mexican-Style Riced Cauliflower sauteed with ½ tablespoon olive oil + 2 eggs | 300 |
| 2 Low Carb Tortillas + ½ cup Mexican Cowboy Beans + ½ bag heated Fire-Roasted Bell Pepper with Onions + ½ guacamole packet + Salsa or Hot sauce | 330 |
| Yellow Tadka Dal + 1 cup heated Rainbow Cauliflower | 290 |
| 3 oz Just Chicken + 2 tablespoons Hummus + Mixed Greens + 2 Cauliflower Slims | 290 |
| ½ package Spaghetti Squash pasta cooked + ¼ cup Vegan Pesto + ½ cup Edamame | 360 |
| 1 package Hearts of Palm Pasta + 1 cup Organic Marinara Sauce + 1 Chicken Sausage | 270 |
| 1 can Smoked Salmon + ½ cup Balela + Arugula | 370 |
| ½ cup Steamed Lentils + ½ cup Tabbouleh + Kale + 2 tablespoons Spicy Cashew Butter Dressing | 310 |
