I Used to Work at Trader Joe’s: Favorite Things to Buy There

For years, I was a vegetarian because I thought that was the best way to be healthy. However, when I became a dietitian, I realized that there is no reason to restrict myself from eating any one food.

These frozen meatballs, for example, have been a staple in some of my meal rotations. I like to combine them with a jar of tomato sauce, spaghetti, a vegetable, and freshly-grated Parmesan for an easy, comforting weeknight meal of mostly pantry and freezer items.

This meal also leaves me feeling full and satisfied because it includes the macronutrients: carbohydrates (pasta), protein (meatballs), fat (parm), and fiber (vegetables).

When I was working at Trader Joe’s, I rang up a customer who was purchasing about 20 cans of these. Though this seemed strange to me at first, I understood the hype when I finally tried them.

The dolmas are fairly low-calorie, so I recommend pairing them with a dip or sauce like hummus or tzatziki for a more satisfying snack experience. I also like to add them on top of a Greek salad or use the juice from the package to make a dressing.

To make the dressing, I simply combine the dolma juice with some Greek yogurt to thicken the mixture.

Even as a registered dietitian, I frequently eat boxed mac and cheese.

I love pairing mac and cheese with steamed or roasted broccoli because the florets soak up the cheese sauce and have a fresh flavor that contrasts with the decadent pasta dish.

Adding broccoli also incorporates fiber into the meal, keeping you feeling full and energized for longer.

Simple carbs, like these fruit wraps, are easily digestible and give you a quick blood-sugar spike for accessible energy. Though simple carbs get a bad rap in the world of dieting, they’re your brain’s preferred source of fuel.

I like to keep these fruit wraps in my bag when I’m out and about to hold me over until I can get a full meal in.

You can also add a handful of nuts to this snack to slow the absorption of the sugar into your bloodstream and get more sustained energy levels and fullness.

This gnocchi comes in a delicious sage-butter sauce and makes for a simple weeknight meal. My favorite way to optimize this meal is to add some kind of green, such as green beans or roasted broccoli.

From a nutritional standpoint, this frozen item covers carbohydrates (gnocchi), fat (sage-butter sauce), and fiber (vegetables).

There isn’t much protein in this meal, but not every dinner needs to have all the macronutrients. However, adding cut-up chicken sausage is one of my favorite easy ways to incorporate a more robust protein source.

This product is seasonal, and Trader Joe’s sometimes discontinues products, but I hope to see it on shelves again.

When I’m craving warm, comforting foods, Trader Joe’s frozen chana masala is one of my favorite hearty meals.

I like to add more carbs to this frozen meal to make it more energy-dense, so I usually eat this saucy curry over rice or with naan.

This meal offers lots of fiber and protein (chickpeas), fat (ghee and oil in the sauce), and carbohydrates (naan or rice). Though there are no rules saying that a meal needs carbs, protein, fat, and fiber, the most satisfying dishes usually include a mix of macronutrients.

When I spotted these peach halves, I was transported back to my fruit-cup-eating days in elementary school. Since then, they’ve become a staple, especially in the colder months when fresh peaches are harder to come by.

I like to cut these up, add them to Greek yogurt with granola, and pour a little bit of the peach juice into the bowl for added sweetness.

Diet culture suggests that fresh fruit is more nutritious than its canned counterpart, but not every food you eat has to be a nutritional powerhouse. You’re allowed to eat food, such as these peach halves, simply because it’s satisfying.

I used to try to eat “clean” and resist sweets, but when my mom would buy Joe-Joe’s, I’d end up bingeing on them.

Now, as an intuitive-eating dietitian, I understand that restriction leads to bingeing. Though it may seem counterintuitive, if you feel out of control around a certain food, you should actually keep it around to normalize it.

I have a box of Joe-Joe’s in my cabinet that has been sitting there for weeks. I still love them, but I don’t feel the urge to eat an entire sleeve in one sitting because I know they are allowed any time I crave them.

Chicken sausages can be added to so many dishes, from pasta to salads. They’re versatile, and Trader Joe’s often has them in different flavors, including roasted garlic.

I usually like to cut the sausage up, combine the pieces with sautéed peppers and onions, and serve the mixture over pasta. In the summer, I slice the sausage, heat the pieces in a pan, and throw them over my salad for an easy source of protein and savory garlic flavor.

You could also eat these on a bun for the ultimate easy comfort food.

I like having a fruity beverage alongside a savory meal, and I find that this fizzy drink is sweet but not overpowering.

Though diet culture suggests avoiding drinks with added sugar, I say that if this kind of beverage increases the satisfaction of your eating experience, go for it.

When you don’t prioritize your satisfaction, you may experience a feeling of low-grade deprivation, so it’s better to enjoy your meal and move on with your day. 

Click to keep reading Trader Joe’s diaries like this one.

This story was originally published on March 1, 2022, and most recently updated on July 8, 2025.