Trader Joes Meal Plans & Grocery List
January 8, 2010 by mbluestone94
My experience has “shined a light” on a common problem with too few solutions, the problem is “Grocery Shopping Confusion”. What is grocery shopping confusion? Do you find yourself wandering the grocery store looking at 30 different brands for one product without knowing which one is the best choice? Perhaps you know which the best choice is but you don’t know how to plan your meals while meeting basic nutritional needs. No longer will you need to go into the grocery store without a map and a plan because I have done the work for you. Product selection and weight loss meal planning will no longer be the biggest challenge among those in pursuit.
What I have prepared for you is a grocery shopping list with the exact product brand name and all products are almost guaranteed to be at one store, Trader Joes. Hopefully you have one in your neighborhood and if not I am sorry. You can still find similar product at your local grocer.
Before you begin I would like to highlight that the meals are lacking vegetables, I recommend you add 2-4 servings throughout the day.
Trader Joes Grocery Shopping List:
Click here to download Trader Joes Grocery List
I recommend you print the grocery shopping list and bring it to the store with you. I would also recommend you record the prices of each item if you are one who takes their budget serious. In addition I would also appreciate if you emailed me a copy of the list and the prices of each item, also include the store you went to so I can provide future readers with the estimated cost for their Local Trader Joes. You may email me at mikebluestone@missionpossibledp.com.
Meal Plans:
Click here to download Trader Joes Weight Loss Meal Plans
By now you should have downloaded the Excel Spread Sheet Titled Weight Loss Meal Plans and have it open. Take note that in the columns titled “Item” contain the generic name for the product, such as milk is listed as milk, not “Trader Joes Fat Free Organic Milk.” I did this because the full name clutters the spread sheet.
There are 3 sheets in this work book:
- Daily Weight Loss Meal Plan 1
- Daily Weight Loss Meal Plan 2
- Daily Weight Loss Meal Plan 3
I designed it so you can have variety in your diet. I recommend you continue to cycle through the weight loss meals, for example:
Sunday: Daily Weight Loss Meal Plan 1
Monday: Daily Weight Loss Meal Plan 2
Tuesday: Daily Weight Loss Meal Plan 3
Wednesday: Daily Weight Loss Meal Plan 1
Thursday: Daily Weight Loss Meal Plan 2
Friday: Daily Weight Loss Meal Plan 3
Saturday: Daily Weight Loss Meal Plan 1
In time I will have a new grocery list and weight loss meal plans available but I will make no promises on a date.
How to use the spread sheet:
Its quite simple because I have locked all of the cells with exception to the column titled “servings.” Adjust your servings to obtain your calorie goal. For example you should try changing an items serving to a strange number and see what happens…plug in 1.657 for something. Notice the totals adjust and you do not have to do any thinking. Cool?
Be sure to adjust the serving to satisfy your calorie goal
How many calories should I consume each day?
Good question! Refer to my post titled “How many calories should you consume according to your goal?” by clicking on it. Remember that I am not a dietician or nutritionist, the information I have presented in the post is from the American Dietetic Association.
How many proteins fats and carbohydrates should I consume each day?
Another great question! Refer to my post titled “Macronutrients: Protein, Fat, and Carbohydrate” Once again the information I have presented in the post is from the American Dietetic Association.
Suggested websites for calorie lookup:
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