I love Trader Joes!  It’s quick and easy for me to run in and grab a few fresh and well sourced ingredients and turn them into a dinner my family loves and I feel good making for them.  All of these recipes follow the nutrition habits I teach in my course and that I help my clients with.

Related Blog: Nutrition Habits For A Healthier Life 

While you don’t have to shop at Trader Joes to make these meals, just be sure to try and buy organic fruits and veggies as well as find protein that is grass-fed, pasture-raised, or wild caught.  If you reach for carbs, make sure they are organic, whole grain, sourdoughs, or sprouted.  And alwasy choose organic whole fat dairy over low fat versions.  

Bear with me, the pics for the recipes are coming soon 🙂

1. Healthy Burgers

Serves 2-3
1/3- 1/2 lbs beef recommended per person
Vegetable quantities are approximate and can be changed as needed

What You’ll Need:

  • 1 lb grass-fed ground beef
  • 1/2 cup chopped spinach or arugula
  • 1/4 cup chopped mushrooms
  • 1/4 cup chopped onion
  • 1 clove crushed garlic or a tbsp of garlic powder
  • Salt and Pepper

Optional, serve with:

  • Tomato
  • A bed of greens (lettuce, arugula, spinach)
  • Peanut Butter
  • Saurkraut
  • Grilled onions
  • Grilled mushrooms
  • Trader Joe’s Roasted Garlic & Onion Jam

Directions:

  1. In a large bowl, use your hands to mix together ground beef, chopped vegetables, and seasonings
  2. Shape meat mix into patty form
  3. Cook on medium-high on a skillet on the stove
  4. Top with any of the above items

2. Ceviche

Serves 5-7

What You’ll Need:

  • 16 oz wild caught fish or wild caught red shrimp (defrosted)
  • 1 cucumber
  • 3 large tomatoes
  • 10-15 lemons, juiced (or do half lemons/half limes)
  • 1 head of cilantro
  • 1 medium sized red onion
  • 2-3 avocados
  • 1 jar green Spanish olives
  • 1 bag organic tortilla chips

Directions:

  1. Dice fish or shrimp into very small pieces
  2. Juice lemons and pour through collander to filter seeds.
  3. Place fish/shrimp in a large serving bowl and pour lemon juice in. There should be enough to cover the fish/shrimp.
  4. Place inthe fridge to stay cold and soak in the lemon while chopping vegetables.
  5. Dice cucumbers, tomatoes, onion, and cilantro very small and add to bowl fish/shrimp after it has soaked in the lemon juice for at least an hour.
  6. Let soak in fridge for as long as overnight to improve taste but can be enjoyed immediately.
  7. Option: Pour an entire 16oz jar of Spanish olives including the juice onto the fish ceviche.  If making shrimp ceviche, you may want to add ketchup to it either when you add the veggies or just top individual servings
  8. We always serve our ceviche with lices of avocado on top.
  9. Serve with tortilla chips.

3. Ratatouille

Serves 5-6

What You’ll Need:

  • Meat of your choice
  • 2 eggplants
  • 1 large yellow onion
  • 2 red bell peppers
  • 6 zucchini/summer squash
  • 4 large tomatoes
  • A few cloves of garlic, chopped
  • 1 bay leaf
  • 3 sprigs of thyme
  • Sliced basil

Directions:

  1. Dice all vegetables.
  2. Place diced eggplant in a collander with salt to remove water.
  3. Sauté diced onion in a little olive oil then set aside in a large bowl.
  4. Sauté bell pepper in a little olive oil then set aside in a large bowl.
  5. Sauté diced eggplant in a little olive oil then set aside in a large bowl.
  6. Sauté diced zucchini/squash in a little olive oil then set aside in a large bowl.
  7. Sauté chopped garlic in a little olive oil then set aside in a large bowl.
  8. Combine all vegetables back into pot with the diced tomatoes, bay leaf, thyme sprigs and simmer for an additional 30 minutes or leave in a crock pot on low for a few hours.
  9. Remove thyme an bay leaf, top with basil, and enjoy

4. Machacha

Below Serves 6-7
1/3 lbs beef recommended per person

 

What You’ll Need:

  • 3 lb grass-fed beef roast
  • 2-3 cloves of garlic
  • A dozen free range eggs
  • 1 bell pepper, chopped
  • 1 onion, chopped (separated in 1/2)
  • 15 oz organic spinach, roughly chopped
  • Tortillas
  • 3-5 avocados
  • Salsa (homemade or organic store-bought)
  • 1 head of cilantro, chopped
  • Optional: 1-2 tomatoes, chopped for guacamole
  • Sea salt

Directions:

  1. The night before, put roast in croc-pot and cook on low overnight with a few whole cloves of garlic and salt
  2. The next day, use two forks to pull meat apart until shredded
  3. Sautee chopped bell pepper, half an onion, chopped spinach, and crushed garlic on the stovetop on medium
  4. Once veggies are soft, add shredded meat to pan and mix
  5. Then add a dozen eggs directly to the mixture
  6. Cook, stirring occasionally, until eggs are well done
  7. Scoop out avocados and crush with bottom of fork, mixing and crushing until creamy
  8. Add salt and desired additions to avocado mix *
  9. Heat tortillas on a pan on the stovetop
  10. Serve meat on the tortillas with guacamole, salsa, onion, and cilantro*

*You can add tomato, onion, and cilantro to the avocados instead to have “real” guac. We just prefer to eat it this way

5. Spaghetti Free Spaghetti Sauce

Serves 6-8

What You’ll Need:

  • 1 lb grass-fed ground beef
  • 2 lbs pasture raised ground pork
  • 3 squash (butternut and/or zucchini)
  • 10 broccoli/cauliflower florets
  • 2 or 3 carrots
  • 1 or 2 raw beets
  • 1 clove crushed garlic
  • Half a diced onion
  • 2 jars organic tomato marinara sauce
  • Optional: 1 jar creamy basil tomato sauce
  • Salt and Pepper

Directions:

  1. Cook ground beef and ground pork in a large pot (big enough for the spaghetti sauce) on medium high.
  2. Meanwhile, shred squash, broccoli, cauliflower, carrots, and beets in a food procesor with the grater attachtment (if you don’t have a food processor use a regular cheese grater to shred the veggies).
  3. Once meat is cooked, add in in spaghetti sauce, shredded vegetables, diced onion, garlic, salt, and pepper.
  4. Heat on stovetop on low until desired temperature is reached.

6. Nut Crumb Chicken

Serves 5-6
Recipe adapted from Appel Foods Nut Crumbs

What You’ll Need:

  • 5-6 free range chicken breasts
  • 1 Cup Nut Crumbs nut crumbs
  • 1/4 cup olive oil
  • 2 tbsp grass fed butter
  • 2 egg
  • 1/4 cup almond milk
  • Salt and Pepper
  • 3-4 cups arugula
  • 2 cups brown rice

Directions:

  1. Begin cooking brown rice.
  2. Whisk together eggs and almond milk in a large bowl and pour nut crumbs onto a separate plate.
  3. Place chicken in egg mixture.
  4. The place chicken in nut crumbs and cover both sides of chicken with crumbs.
  5. Preheat oven to 350.
  6. In a skillet on medium-high on the stovetop, add in olive oil and butter. Once hot, add chicken in and cook for 2-3 minutes on each side.
  7. Remove from pan and place on a baking sheet.
  8. Cook in the oven for an additional 15 minutes or until chicken is completely cooked.
  9. Serve over rice and arugula.

7. Curry

Serves 4-5

What You’ll Need:

  • Meat of choice (1/4-1/3 lb recommended per person)
  • 2-4 tbsp Red Thai Curry Paste
  • 16 oz coconut cream
  • 2 cups brown rice
  • A little turbinado sugar or honey
  • 1/4 cup fresh basil, sliced
  • A small piece of ginger, grated
  • Vegetables of choice (onions, zucchini, yellow squash, bell pepper, carrots, eggplant, mushrooms, broccoli, etc)
  • Salt

Directions:

  1. Begin cooking meat of choice.
  2. Start rice cooking.
  3. Warm up the coconut cream in a medium/large pot with as much red curry paste as you like to taste along with a little turbinado sugar or honey.
  4. While meat and rice cook and coconut cream is warming up, individually saute your veggies with garlic then add each one to the curry sauce.
  5. Add salt to curry mixture to taste.
  6. Once done, put rice in a bowl with meat, curry, and veggies. I like to top it all with fresh basil and freshly grated ginger.

8. Enchiladas

Serves 6-8

What You’ll Need:

  • 1 whole chicken OR 16 oz wild caught red shrimp
  • 8 oz grass fed cheddar cheese
  • 12 oz enchilada sauce (with limited fake ingredients) OR 12 oz Green Salsa (if making corn tortilla enchiladas)
  • 6-8 tortillas, flour or corn
  • 1 onion
  • Flour Tortilla Directions:

If making chicken enchiladas:

  1. Precook whole chicken ahead of time. The day before, put whole chicken in crock pot with roughly chopped carrots and celery, a few sprigs of parsley, bay leaves, and garlic. Cook on low in the crock pot overnight (8 hours).
  2. Line and 8 x 10 pan/dish with aluminum foil and preheat oven to 350.
  3. Grate cheese

If making flour tortilla enchiladas:

  1. Prepare a large, shallow dish or bowl with half of the enchilada sauce.
  2. Dip tortilla in enchilada sauce on both sides. The tortilla doesn’t have to be completely covered.
  3. Lay tortilla flat in pan and place some onion and chicken/shrimp in a line in the center of the tortilla, then roll up.
  4. Do this until the pan is filled, then sprinkle the top of the rolled tortillas with cheese and a little more enchilada sauce.
  5. Cook for 20 minutes or until enchilada is very warm and the cheese has completely melted.

If making corn tortilla enchiladas

  1. Pour half the jar of salsa into pan on the stovetop and turn to medium-high.
  2. Heat tortilla on another pan for about 1 minute or until warm on both sides, then dip both sides of tortilla in the salsa.
  3. Lay tortilla flat in pan and place some onion and chicken/shrimp in a line in the center of the tortilla, then roll up.
  4. Do this until the pan is filled, then sprinkle the top of the rolled tortillas with cheese and a little more enchilada sauce.
  5. Cook for 20 minutes or until enchilada is very warm and the cheese has completely melted.

9. Fish Tacos

Serves 5-6
1/4-1/3 lb fish per person

What You’ll Need:

  • Wild caught Cod or Mahi Mahi
  • 3-4 ripe avocados
  • 1-2 tbsp organic mayonaise
  • 2 lemons/limes, juiced
  • 2-3 tbsp organic, whole fat sour cream
  • Salt
  • 12-15 organic tortillas
  • 1 can of salsa (no fake ingredients)
  • Cabbage and/or arugula

Directions:

  1. Cook fish in bacon fat, grass fed butter, or olive oil
  2. While fish cooks mash avocado and add salt, organic sour cream, and some lime juice
  3. Combine 1 spoonful of mayo with some lime juice for white sauce
  4. Warm corn tortillas on a pan. For an extra yummy taco, put grass fed cheese in between two corn tortillas and melt then top with fish, avocado mix, white sauce, cabbage, and salsa.

10. Carnitas Tacos

Below Serves 5-6
1/3-1/2 lbs beef recommended per person

What You’ll Need:

  • 2-3 lbs pork shoulder
  • 2 tsp cumin
  • 2 tsp dried oregano
  • 3-4 cloves of garlic
  • 1 tbsp salt
  • 2 onions roughly chopped in quarters
  • 2 oranges, juiced
  • 2 lemons/lime, juiced
  • Organic tortillas
  • 1 can of salsa (no fake ingredients)
  • Optional: 8 oz grass fed cheddar cheese

Directions:

  1. Put pork shoulder in croc-pot and cook on low for 6-8 hours or overnight with a cumin, oregano, garlic, salt, onions, orange juice, and lime juice.
  2. While meat cooks, mash avocado and add salt, organic sour cream, and some lime juice
  3. Shred pork shoulder by using two porks to pull the meat apart.
  4. Warm corn tortillas on a pan. For an extra yummy taco, put grass fed cheese in between two corn tortillas and melt then top with pork and salsa.

11. Healthy Nachos

Serves 5-6
1/4 lb meat recommended per person

What You’ll Need:

  • 2 lbs Mulay’s Breakfast Sausage and/or Italian Sausage
  • 8 oz grass fed cheddar cheese (2-3 cups when shredded)
  • 3-4 ripe avocados
  • 2 cups organic brown rice
  • 16 oz organic black beans, canned or homemade
  • 1 lemon
  • 8 oz organic, whole fat sour cream
  • Salt
  • 2 bags organic tortilla chips
  • 1 can of salsa (no fake ingredients)

Directions:

  1. Preheat oven to 350.
  2. Begin cooking rice on stovetop as well as the sausage in a pan on the stovetop.
  3. Meanwhile, grate cheese. There should be about 2-3 cups.
  4. Mash avocado and add salt and some lime juice.
  5. Pour beans, with liquid, into a small saucepan and heat until warm.
  6. Line a baking sheet or casserole dish with aluminum foil and spread out 1/2-1/3 a third a bag of tortilla chips on the foil. Sprinkle with 1/3-1/2 the cheese you’ve grated and place in the oven for 6-8 minutes.
  7. Remove from oven and top with rice, beans, dollops of sour cream, salsa, and avocado; and sausage. Place in oven for 2 more minutes.
  8. Make 3-4 batches of this.
  9. Serve individually or on a large plate to share.

12. Beef Bourguignon

Below Serves 5-6
1/2 lbs beef recommended per person

What You’ll Need:

  • 2-3 lbs beef roast cut into 1 inch cubes
  • 8 oz applewood smoked bacon
  • 1 pound carrots, roughly chopped
  • 12-15 pearl onions
  • 4 cloves of garlic
  • Salt and Pepper
  • 1 bottle dry red wine
  • 2 cups of chicken/beef broth
  • 1 tbsp tomato paste
  • 1 tsp fresh thyme leaves
  • 2 tbsp grass fed butter
  • 3 tbsp whole wheat flour
  • 1 lb mushrooms, roughly chopped (don’t chop small)

Directions:

  1. In a skillet, cook bacon. Transfer bacon to crock pot, but keep bacon fat in skillet.
  2. Brown both sides of the beef cubes in the skillet then transfer to crock pot, leaving the fat in the skillet.
  3. Saute the carrots, onion, and garlic in the skillet until light brown, then add to crock pot along with fat remaining in the skillet.
  4. Add to the crock pot the entire bottle of wine and enough broth to cover the meat.
  5. Add the thyme and tomato paste.
  6. In the warm skillet, combine butter and flour then add to crock pot mixture.
  7. Add carrots and mushrooms to crock pot and give it a stir.
  8. Cook in crock pot on high for 6-8 hours.
  9. Serve with some good bread on the side

13. Chicken Soup

Serves 6-8

What You’ll Need:

In the crock pot:

  • 1 free range whole chicken
  • 2 carrots
  • 2 stalks of celery
  • 2 bay leaves
  • 2 cloves of garlic
  • A few sprigs of parsley

To make the soup:

  • 4 carrots
  • 6 stalks of celery
  • 1 head of fennel
  • 8 broccoli florets
  • 1 red onion
  • 4 small zucchinis
  • 4 cloves of garlic
  • 1/2 cup fresh basil
  • 1/4 cup fresh parsley
  • 1/4 cup fresh cilantro
  • 6 cups purified water
  • Optional: 4 tbsp grass fed butter or ghee
  • Olive oil
  • Salt and Pepper

Directions:

  1. Preferably one and a half days before, put whole chicken in crock pot with carrots, celery, and garlic. Cook on low for 6 hours or high for 4 hours.
  2. When chicken is done, take chicken out of crock pot and let cool. Then separate the chicken from the bones.
  3. Put the chicken in a container in the refrigerator for tomorrow and put the chicken bones back into the crock pot.
  4. Add purified water to the chicken bones and cook on low for a few hours or overnight.
  5. Meanwhile, dice all the veggies you want to add into your soup.
  6. Strain the broth to remove the bones then put back into a a large pot or the crock pot.
  7. Add your veggies to the broth along with garlic, salt, and pepper.
  8. Either cook in a large pot on medium low heat with a little butter and/or olive oil or put in crock pot on low for the day.
  9. Once soup is ready re-add the cooked chicken meat to the soup and bring to a simmer.
  10. Then serve with an artisan bread and grass fed butter.

14. Salmon + Brie with Cherries & Hazelnuts

I love this as a substitute for crappy pizza!

Serves 5-7
1/3 lb wild caught salmon per person

What You’ll Need:

  • 2 lbs wild caught salmon
  • 1/4 cup turbinado sugar
  • Thyme
  • Salt
  • Brie cheese
  • Dried cherries
  • Raw hazelnuts
  • Organic, artisan bread (preferably local)

Directions for Salmon:

  1. Line pan or dish with aluminum foil and preheat oven to 400
  2. Sprinkle salmon with sugar, thyme, and salt.
  3. Cook for 15 minutes or until the top of the salmon is white.
  4. Optional: Serve with rice, salad, mashed potatoes, or artisan bread.
  5. Melted Brie with Cherries and Hazelnuts

Directions for Brie:

  1. Preheat oven to 375
  2. Place brie in a dish and plae in oven until almost completely melted, about 8 minutes. Meanwhile, slice bread.
  3. Top with cherries and hazelnuts. and place in oven for 2-3 more minutes
  4. Enjoy on top of delicious sliced bread

15. Monster Salad

Serves 2-4
1 chicken breast per person recommended

What You’ll Need:

  • 3 free range chicken breasts
  • 2 tbsps organic olive oil
  • 2 tbsps red wine vinegar
  • A spoonful of raw honey
  • 1 lemon
  • 1 clove of garlic
  • 1 tsp salt
  • 1 tsp pepper
  • 1 head of organic romaine lettuce
  • 2 cups of organic arugula
  • 2 cups spinach
  • 1/4 cup chopped organic parsley
  • 1/4 cup chopped broccoli
  • 1/4 cup diced green onions
  • 1/4 cup micro greens
  • A handful of sliced carrots
  • 1/4 cup raw pecan pieces
  • 1 organic apple, sliced

Directions:

  1. Season and cook chicken breasts on medium high, rotating as necessary, until browned on both sides.
  2. Once outside is browned, cut into slices and finish cooking
  3. Meanwhile, prepare salad
  4. In a salad bowl, add in oil, vinegar, honey, salt, pepper, lemon juice, and crushed garlic
  5. Whisk together until combined
  6. Chop up lettuce, add to salad bowl along with arugula and spinach, then toss
  7. Add in chopped green onions, broccoli, parsley, and micro greens and toss once more
  8. Top with sliced chicken breast, sliced carrots, pecan pieces, and apple slices

16. Chili + Cornbread

Serves 4-6

What You’ll Need For Chili:

  • 2 lbs of grass fed ground beed
  • 1 bag of Trader Joe’s organic frozen corn
  • 1 8-oz can of refried black beans
  • 1 4-oz can of jalapeños
  • 1 8-oz can cuban black beans
  • 1 4-oz can organic tomato paste
  • A few cloves of garlic, crushed
  • Salt
  • Chili powder

Directions For Chili:

  1. Cook ground beef in large pot on medium.
  2. Once fully cooked, add in all ingredients and season with salt and chili powder as necessary

What You’ll Need For Cornbread:

  • 2 eggs
  • 1/4 cup almond milk
  • 1 tsp apple cider vinegar
  • 1 tsp baking soda
  • 2 tbsp raw honey
  • 1/2 cup coconut sugar
  • 1/4 cup melted butter
  • 3/4 cup applesauce
  • 1/4 cup almond meal
  • 1 cup cornmeal
  • 1 cup all purpose flour
  • Salt

Directions For Cornbread:

  1. Preheat oven to 350 and prepare muffin sheet with muffin tins.
  2. Combine almond milk, apple cider vinegar, and baking soda in a bowl and set aside.
  3. Whisk together eggs, honey, sugar, and butter.
  4. Add applesauce and about a teaspoon of salt then whisk again.
  5. Add almond milk mixture and whisk again.
  6. Add all three flours/meals in then whisk again.
  7. Scoop into muffin tins to about 3/4 full.
  8. Cook for 30 minutes or until toothpick comes out clean.
  9. Let cool for 10-15 minutes then serve and enjoy.

17. Pulled Pork Sandwich

Serves 4-5

What you’ll Need:

  • 2-3 lb pork roast
  • BBQ sauce (find one that doesn’t have fake ingredient)
  • Local, organic/artisan loaf of bread or baguette
  • Arugula or lettuce for topping

Directions:

  1. Place pork roast in crock pot for 6-8 hours, or overnight, with a thin layer of bbq sauce.
  2. Slice bread for sandwiches and warm in the oven at 350 for 5 minutes.
  3. Serve with any healthy topping.

18. Pasta with Chicken, Squash, and Pine Nuts

Serves 5-6

What You’ll Need:

  • 4-5 free range chicken breasts
  • 8 oz organic spaghetti
  • 4 oz pine nuts
  • 3 organic yellow squashes
  • Basil, sliced

Directions:

  1. Cook spaghetti in large pot.
  2. Meanwhile, begin cooking chicken breasts on stovetop.
  3. Once chicken breasts and spaghetti is cooked, chop chicken into bite sized pieces and add to pot of spaghetti.
  4. Dice the squash and add it to the pot along with pine nuts.
  5. Warm up on stovetop if necessary, top serving with sliced basil and enjoy.

19. Butternut Squash Soup

Serves 5-6

What You’ll Need:

  • 1 butternut squash
  • 1lb of apples (green apples will taste better)
  • Salt and pepper
  • 1 red onion
  • Hand blender

Directions:

  1. Place whole squash in crock pot on high 3-4 hours ahead of time.
  2. After 3-4 hours, roughly dice onion and sauté with a little butter in a large pot on the stovetop. Cook until soft then turn heat off.
  3. Once squash is cooked, cut in half, remove seeds, and scoop the squash into the pot with onions.
  4. Peel and roughly dice apples then add to pot.
  5. Use a hand blender and blend three ingredients together until smooth, soup-like consistency is reached,
  6. Heat on stovetop on high until simmering and add salt and pepper.

20. Sausage Lentil Kale Mix

Serves 5-6

What You’ll Need:

  • 2 lbs Mulay’s sausage (1/4-1/3 lb pork per person)
  • 15-20 oz organic kale, chopped
  • 12 oz steamed lentils

Directions:

  1. In a large pot on the stovetop, cook sausage on medium-high until fully ground and cooked.
  2. Add in lentils and kale and mix well to combine.
  3. Cover pot with lid to shrink kale
  4. Serve warm and enjoy

21. Monster Salad with Chicken or Steak

Serves 2-4

What You’ll Need:

  • Free range chicken breasts OR 1-2 lbs grass fed steak (1 chicken breast or 1/4-1/3 lb beef per person)
  • 2 tbsps organic olive oil
  • 2 tbsps red wine vinegar
  • A spoonful of raw honey
  • 1 lemon
  • 1 clove of garlic
  • 1 tsp salt
  • 1 tsp pepper
  • 1 head of organic romaine lettuce
  • 2 cups of organic arugula
  • 2 cups spinach
  • 1/4 cup chopped organic parsley
  • 1/4 cup chopped broccoli
  • 1/4 cup diced green onions
  • 1/4 cup micro greens
  • A handful of sliced carrots
  • 1/4 cup raw pecan pieces
  • 1 organic apple, sliced

Directions:

If making chicken:

  • Season and cook chicken breasts on medium high, rotating as necessary, until browned on both sides.
  • Once outside is browned, cut into slices and finish cooking.

If making steak:

  • Season and cook steak in skillet on stovetop. Cut into slices once finished.
  • Meanwhile, prepare salad
  • In a salad bowl, add in oil, vinegar, honey, salt, pepper, lemon juice, and crushed garlic
  • Whisk together until combined
  • Chop up lettuce, add to salad bowl along with arugula and spinach, then toss
  • Add in chopped green onions, broccoli, parsley, and micro greens and toss once more
  • Top with sliced chicken breast, sliced carrots, pecan pieces, and apple slices

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