• I'm a registered dietitian and I shop for just myself at Trader Joe's in NYC on a $45 budget.
• I love Trader Joe's buttermilk protein-pancake mix and Greek yogurt for a protein-filled breakfast. 
• I also buy crumbled feta, hemp seeds, salmon, and frozen carrot coins. 

Trader Joe's buttermilk protein-pancake mix is a great option for a filling breakfast.

Meal prepping pancakes has become a staple to my weekly routine.

I make a large batch of pancakes at the beginning of the week and freeze the rest so I have an easy breakfast option on rushed mornings. 

For each serving size (about two pancakes) you get 10 grams of protein, which is pretty good. You can also them off with peanut butter, bananas, seeds, and syrup.

The box costs $4, and I can usually get about 22 pancakes out of it. 

The garden-vegetable hash is so versatile and can be used in any meal.

The garden-vegetable hash makes it easy for me to add veggies to any omelet, salad, or stir fry. I really enjoy bite-sized pieces of anything and I find this mix adds a lot of flavor and texture to a dish. 

I'd say $5 is a pretty reasonable trade for prepared vegetables in a generously sized tub.

Hemp seeds may be tiny but they pack a punch.

Although I wouldn't consider myself to be the biggest fan of seeds, I really enjoy shelled hemp seeds from time to time.

I don't really notice their taste or texture when I mix them into things, but just a small spoonful can add fiber, omega 3s, protein, and several minerals (magnesium, phosphorus, and potassium) to a meal. 

Sure, $6 may seem pricey for a bag of seeds, but it can last a long time. You only need a small amount to punch up smoothies, yogurt, or oatmeal. 

Trader Joe's riced-cauliflower bowl has a ton to offer for a low price.

The chain's riced-cauliflower bowl has a great combination of vegetables, starch, and protein at a fair price. 

I'd say sodium is typically the first thing to look out for in frozen meals, and this has only 370 milligrams in the whole bowl. 

To really elevate this meal, you could crack an egg on top for extra protein or put it over brown rice for added fiber. Both can help you feel a little more satisfied and maintain fullness.

I got this 10-ounce bowl for $3.

I like to start my day with Greek yogurt.

I love a refreshing bowl of yogurt to wake me up in the morning. I dress it up with fruit, seeds, and granola for a more full meal. 

The yogurt aisle can sometimes be overwhelming with so many options, but try looking for one that has more protein than sugar, as shown above. 

A single-serve 5-ounce cup costs only $1 or you can opt for a larger 32-ounce tub for $5.49.

I prepare a fancy dinner for one using Trader Joe's roasted salmon filet.

Precooked protein sources like Trader Joe's roasted salmon filet are always game-changing for lazy-day dinners. I love being able to switch up my typical meals, and salmon always makes me feels like I made something extra special. 

At just $5, the salmon can also help incorporate tons of healthy fats, like omega 3s, into your diet. 

I top meals with crumbled feta to add extra protein and flavor.

Crumbled feta is one of my favorite ways to add extra fullness to a meal. I like adding it to omelets, avocado toast, and salads, but the options are endless. 

Compared to other cheeses, feta is lower in saturated fats. It's also a good source of calcium and multiple B vitamins all wrapped up in a deliciously tangy flavor. 

I grabbed this 6-ounce tub for $3. 

Organic brown rice is a great base for a meal.

Rice is one of the easiest and cheapest bases to incorporate into any meal. To make things even easier, this frozen brown rice is ready in just three minutes. 

Although there are some other flavored options, choosing a plain rice will allow you to avoid the high sodium content that's often found in premade flavor packets. Opt to add your own spices at home so you have better control on what's going into each dish. 

I got this three-pack of rice for $4. 

I pick up dark-chocolate-drizzled plantain chips sprinkled with sea salt for a sweet and salty snack.

My shopping trips must include a sweet treat. My pick is Trader Joe's chocolate-drizzled plantain chips that have a perfect combination of crunchy, sweet, and salty. 

I think this snack has a pretty realistic serving size of ½ cup. I also like that it has only 4 grams of added sugars. 

The whole bag has about three cups worth of chips and was $3. 

There's nothing wrong with frozen veggies, and I love Trader Joe's colorful carrot coins.

Having frozen fruits and vegetables on hand is a must when shopping on a budget. Frozen alternatives are typically a lot cheaper than their fresh counterparts, but come with the same nutrients and benefits. 

These frozen carrots are perfect as a quick side dish and have a ton of flavor. Plus they don't go bad before I can use them. 

This 14-ounce bag cost me $3. 

Organic unsweetened flake coconut is the perfect sweet topping.

Coconut shavings are a great way to add in an extra-filling layer to meals and desserts. I find they go best on sweeter things like pancakes or smoothie bowls and can be toasted or enjoyed just as they are. 

I picked up this 8-ounce bag for just $2. 

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

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