$30 Trader Joes Meal Prep Breakfast Lunch and Dinner! – Mind Over Munch


Hi Munchers! Welcome to the channel if you’re new, I’m
Alyssia. If you’ve been with the channel for awhile,
you know that I LOVE Trader Joe’s. They’ve got some awesome items that I eat
ALL the time, and their prices are always really budget-friendly. So today, I’m sharing a Trader Joe’s Meal
Prep for the week that cost me just $30!! Say what?! Yes, for 30 bucks you can prep your breakfast,
lunch, and dinner for the ENTIRE week! This prep is pescatarian, but can easily be
made vegetarian as well. And if you like these kinds of budget meal
preps, I did this challenge last year and you guys
seemed to like it, so here it is again! Onto the prep! I’m making baked oatmeal cups for breakfast,
from my new Vegetarian Meal Prep Recipes eBook! These are super easy to prep AND make breakfast
so much less stressful. Bring water to a boil. Add rolled oats and salt and reduce heat to
medium. Cook for 5 minutes, stirring occasionally. Oats are one of the best budget ingredients,
especially if you buy them in bulk, and they’re super versatile—use them to
make your own oat flour, as a substitute for breadcrumbs, or make homemade
granola like in my video from last week! Spray a muffin tin with cooking spray and
divide the oats into cups. Cover with plastic wrap and freeze for 4 hours or overnight. Once frozen, remove from the tins and transfer
to a freezer-safe bag or container. When you’re ready to eat, you’ve got frozen
oatmeal cups ready to go! You can thaw in the fridge overnight and microwave, or heat over the stove, stirring frequently. Add your favorite toppings and sweetener if
you prefer, and you’ve got your oats ready to go, easy-peasy
and so versatile! These will last 3-4 months in the freezer and this breakfast cost me under $3 for the
week! Thumbs up for easy freezer meals! For lunch I’m making tuna taco chili baked
potatoes! Add avocado oil to a pot and cook onion until
softened. Add a can of tomatoes, black beans, white
beans (or any beans you prefer), corn, tuna in water (not drained) and taco
seasoning. Mix to combine. Add vegetable or chicken broth, cover, and
simmer 30 minutes. Season to taste! Using canned veggies, beans, and tuna makes
this prep extra convenient and affordable. They’re cheap and they won’t go bad quickly
in your pantry, which means fewer wasted ingredients! For the potatoes, which are also one of the
most affordable groceries, I prick with a fork once washed and dried,
and rub oil all over and season with salt. Add to a foiled pan and bake 45 minutes to
an hour, until tender and cooked all the way through. Cut lengthwise from end to end, and carefully
push the ends inward to make it pop open. Pile in the chili mixture and add toppings. Feel free to add Greek yogurt or sour cream,
cheese, chives, and pico de gallo or whatever toppings you
prefer! So filling, packed with healthy protein and
carbs to keep you going all day! It’s filling, and it cost about $11 for
the whole week, not bad! If you’re enjoying this budget prep, subscribe
and hit the bell so you don’t miss any new videos. For dinner I’m using one of my favorite
Trader Joe’s items: veggie patties! Loaded with the works and eggs, and roasted
veggies on the side. For the veggies, I combine sweet potato wedges,
carrots, broccoli, avocado oil, garlic powder, oregano, and salt
& pepper on a tray and toss to coat. I roast for 30 minutes until beginning to
brown and tender. I chose these vegetables because they are
some of the more affordable options, but you could use whatever you prefer! For the veggie patties—I’m using the carrot
& pea today but I also love the broccoli & cauliflower
ones— I simply cook on a skillet until browning
and flip. I load them up with tomato slices, spinach
leaves and eggs! Dinner cost me about $17 for the week. So awesome! And this entire prep came out to be just about 30 bucks
and change, with some leftover ingredients like broccoli,
some veggie patties, and a few eggs that you could keep to use
for even more meals. Crazy!! How do you meal prep on a budget? Do you have any tips and tricks to share? Comment below and let me know! If you want to save a few bucks on this prep and don’t want to use the pre-made veggie
patties, you can make your own! I’ll be sharing my recipe for homemade veggie
patties in this week’s newsletter— be sure to sign up at mindovermunch.com for
our FREE for weekly newsletters with special subscriber-only recipes and giveaways! Anyone who subscribes this month and anyone
who’s already been subscribed will be entered in our January giveaway, for
a chance to win one of THREE Nutribullets! I’ve got TONS more recipes that are perfect
for meal prep in my 2 NEW EBOOKS! The freezer oatmeal cups from this prep are
just one of the 35 recipes in my Vegetarian Meal Prep Recipes eBook,
and I have 35 MORE recipes in my Low Carb Meal Prep Recipes eBook! ALL of the recipes are gluten-free and dairy-free,
many are Whole 30 approved, and a lot of the vegetarian ones are also
vegan. Each book can also come as a package with
my Meal Prep: A Beginner’s Guide eBook, which is full of strategies for making meal
prep more efficient AND includes a bonus recipe ebook. You can find all of these eBooks and more
at mindovermunch.com/ebooks, and use the code “KICKSTART” for 10% off
any eBook or package of your choice. Also, just so you know, this video was NOT
sponsored by Trader Joe’s or anyone else, I’m just a true fan. Have a great week! I’ll see you here on Thursday, and remember, it’s all a matter of Mind Over Munch.

100 Replies to “$30 Trader Joes Meal Prep Breakfast Lunch and Dinner! – Mind Over Munch”

  1. You should include a grocery list in your meal prep videos so we can take a screenshot to look at when we’re grocery shopping 😊 great video gave me some new ideas 🤗

  2. When I lived in Cali, I went to Trader Joe's often. They don't have a location here in Memphis yet, but I'm keeping my fingers crossed.

  3. Thumbs up on the chili potatoes and oatmeal cups. The dinner can a switched to breakfast too and prep a fruit salad as well. Was the avocado oil budgeted in the total or did you count it as something you already had one hand?

  4. Love this video but then I really love all your videos! I bet there are lots of viewers like me who would like to see many more of these videos especially using Trader Joe's. I travel 45-60 minutes to TJ's but make my every 4-6 week trips worthwhile by stocking my pantry and freezer. We really enjoy Chili Lime Chicken burgers – versatile and healthy, frozen sockeye salmon, frozen hash browns used as base for eggs Benedict….to name just a few. Their sample recipes which are often very tasty become some of our favorites: flatbread topped with garlic spread, quantarro cheers blend, shredded Brussels sprouts and balsamic glaze & TJ's lemon pepper pappadelle noodles, topped with sun dried tomatoes, grilled artichokes in a jar, balsamic glaze and fresh basil! I could go on and on….

  5. Hi Alyssia!!! I just LOVE all of your videos especially the budget friendly ones. I have been able to cut my budget from $75/week to $40/week and sometimes down to $0! I buy as much as I can in bulk and on sale and I very rarely pay full price for anything. This week I spent about $9 in groceries and another $2 for spices because I shop in my kitchen first. Could you please do a "leftovers" video or a "what's in my kitchen" video? That would be awesome! Thanks again for all of your hard work to make such healthy, budget friendly and sometimes funny videos!!!!

  6. If you wanna veganize this meal prep, here's how!-Drop the tuna from the chili and replace it with tofu, vegan ground round, or just more beans and corn!-Drop the fried egg from the dinner-Replace the veggie patty with Trader Joe's Masala patties (the veggie patties shown in the video have egg I believe)That's it! Easy vegan meals for the week!

  7. Yum! I love Trader Joe's too! Yesterday I found a salad dressing there called Green Goddess dressing with no added sugar, hydrogenated oils, or other bad ingredients 😀

  8. Alyssia, you & your team are on point!  Great presentation, not overwhelming, all the info that I want…  I mean, this video is so PERFECT for me 🙂  Keep up the amazing work!!!!!

  9. I loved this video, as always! Could you do a whole 30 approved breakfast video? I always struggle and never know what to eat in the morning …

  10. Awesome! I prep for a family of five, two of which are teenage boys who eat like a family of five on their own. Love these healthy ideas. We are vegetarian, but love your videos. Thank you.

  11. Thank you for sharing recipe using TJ products as I also shop there a lot. BTW awesome new haircut ! You look great .

  12. Yummy yum yum! this is truly awesome I can't believe how it only costs 30$ for a whole meal prep that's insane! anyways have an awesome day

  13. New subscriber… I am very interested in ur channel… I love these recipes but i also love sweet potatoes so instead of the potatoes i would like to try it with sweet potatoe nd ground turkey not tuna… I don't like tuna much 🙂 thank u for sharing

  14. Hi Alyssia, thanks for another great video 😀 I wonder – can I add nuts, spices, sweetners and maybe even fruits to my oatmeal cups so that it's an even quicker breakfast? I always find that preparing toppings takes most of the preptime for me. I also add flax seeds when cooking oatmeal, can I freeze it?

  15. If I make the oats with milk instead of water can I freeze them too? Add cocoa maybe… Staff like that…

  16. I'm going to America for the first time in March and I've requested to my bf that we have to go to trader joes… It's your fault 😂 where can I sign up to the newsletter?? X

  17. I love this video! Would love to see you do a week's food prep for a keto diet … and I would be very curious to see if you could do it for $30 – but I suspect it would be more. Nonetheless – would still love to see that. I am having a challenging time doing weekly prep on keto…

  18. Great ideas thank you for sharing! I did buy those same Trader Joe's veggie patties but every time I cook them over a saute pan they don't turn out very good. They are a bit mushy even though I cook them for much longer than it says on the package. Any tips?

  19. It would up the cost, of course, but fyi for peeps that don't know and want to save time cooking and freezing the oats — TJ's makes frozen, pre-cooked steel cut oats! They're in the breakfast freezer section near the frozen pancakes and hash browns, etc. There are two servings per box, and you literally take them out of the package, micro and eat. They are awesome!

    Thanks for another great meal prep vid! I, too, adore TJs – been shopping there since I was a teenager in Southern California 30 years ago! 🙂

  20. Trader Joe’s Chunky Applesauce is my go to when I’ve got a sweet tooth – it’s good chilled or warmed with a bit of cinnamon.

  21. Gotta love Trader Joe's!
    I try to go at least twice a month. Both stores in my hometown are wonderful!
    Thanks for more idea's! Xo

  22. In USA oats cost 3$ for week? Oh, in Siberia one kilograms oats (your 2 pounds) cost 40-60 cent. Alyssia go to Siberia :3

  23. New subscriber! Loving your channel definitely recommending this to friends and family! Hope I win this months give away 🤗

  24. I have been using my slow cooker a lot to make breakfast casseroles, overnight steel cut oats. When you get up, breakfast is ready.  Thank you for the wonderful recipes.

  25. Hey! Not sure if you have done a video or not. Could you d a video on homemade hot pockets? Also could you do a meal prep meal prep to other stores such as Walmart, Target, Winn Dixie, ALDI, and Publix (if you have one where you live). Thanks. Thanks for another wonderful new video.

    ‼️Your website isn’t working properly. The props up about the NEWSLETTER doesn’t allow you to place your e-mail. You can’t add your name in the top box. You can only as your name in the e-mail box. Just wanted you to know.‼️

  26. I really like your meal preps but could you change up the breakfast, I feel like it's almost always oatmeal. Would be great 😊

  27. Making life easier of course! Great simple no-brainer cooking HACKS! I sometimes make oatmeal and egg white for a sweet tooth w/frozen blueberries and this would be a perfect option to meal prep and freeze and portion control also… Thank you!

  28. Hi I know you probably won’t see this now as I’m a bit late but I love your bento boxes and think you should do some oriental ones (for example Thai Chinese and Indian ) I love all of your videos and cannot stop watching them
    If you could reply to this that would be amazing as I would like to know if you’ve seen it ❤️😘

  29. Homegrown herbs, veg and homemade bread. (Wholemeal) flours are always cheap. If you want to start a sourdough culture, you don’t even need yeast!

    Overnight breads are the easiest and take only 1 minute of mixing and 30 minutes of baking. Hurray for fresh bread!

  30. I have a video idea… Kind of..!
    How to hide healthy foods. Example, I hate avocado. I just can't eat it. But if I use it in a sauce for pasta or a dressing for salad, I can eat it no problem. It'd be a good video for people who want to eat healthy (which I'll safely assume everyone here does) but has trouble with actually enjoying a lot of healthy ingredients. You can throw veggies into smoothies and sauces but I'd be curious of other ways your brilliant mind can come up with! (:

  31. Love the meal prep!! And Trader Joes! Some of my favourite products are their veggie patties you mentioned, these high protein veggie patties, their dried unsweetened mango and the chilli lime seasoning!

  32. I like Trader Joe's too. But it takes more than an hour to get there. I live in Lafayette, IN. Whereas, Trader Joe's is in Indianapolis. 🙁

  33. "budget Queen! Me too! I love it! Oatmeal cups, bean salsa and the granola are my favs. I am making the bean burritos tonight! I can't wait for the veggie patty recipe in the newsletter I have been trying to make one that holds together well.. That news letter is amazing by the way! Please tell Nadia that I loved her inflammation write up!

  34. Since I discovered how wonderful vegetables taste roasted I have a love for them now. Since you did the meal prep with them, do you have any advice on eating them the next day as far as heating them, should you microwave, re-heat in the oven or what do you do?

  35. I make a similar tuna mixture for my baked potatoes but for some reason ive never thought of adding taco seasoning so i will definitely be trying that! The oatmeal cups are a great idea too.

  36. One of my favorite things to buy at the grocery store is the garlic butter French loaf. (Completely unhealthy!) it makes a great side and when I’m ready to use it up, I make French bread pizza.

  37. You say breakfast was "under $3 for the week" but your final picture contains blueberries and coconut shreds… those are definitely not $1 per unit you buy them in. It would be nice if you would factor those in as well.

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