2 Person Trader Joe’s Grocery List, Complete with Vegan Substitutes, for One Week

Perhaps one of the most difficult parts of grocery shopping for another person is figuring out how to maintain your own diet while making meals for someone who doesn’t have the same diet as you. This has been a struggle for me, but last week I made a promise to myself to make a grocery list for my meat-eating boyfriend and my mostly vegan self while staying inside our weekly food budget.

What I did was find easy substitutes for meat proteins, so I could make the same base meal, just with tofu instead of chicken or cauliflower instead of regular chicken.

Now, if you’re looking at this grocery list and you either a. don’t have two different diets in your family or b. are only shopping for one person, I have some solutions for you 🙂

If you have the same diets: just sub out the vegan alternative for an additional meat product or vice versa.

If you are only shopping for one person: you can either reduce this grocery list in half orrrrr you can make this your grocery list for two weeks instead!

I also realize that I haven’t been posting how much everything costs when I buy it…how rude of me! So, I’ll be posting all of the prices for everything I buy at TJ’s.

Weekly Meal Plan

For breakfast, I made Chocolate Chip Pumpkin Muffins!

Day of the Week

Lunch

Dinner

Monday

Thai Chicken or Tofu Lettuce Cups

Yellow Curry Chicken or Chickpeas with Cauliflower and Green Peas

Tuesday

Chickpea Salad Sandwiches with Sweet Potato Chips

Spaghetti Squash with Lentil Bolognese

Wednesday

Thai Chicken or Tofu Lettuce Cups

Yellow Curry Chicken or Chickpeas with Cauliflower and Green Peas

Thursday

Chickpea Salad Sandwiches with Sweet Potato Chips

Spaghetti Squash with Lentil Bolognese

Friday

Thai Chicken or Tofu Lettuce Cups

Ready-made Frozen Meal

Saturday

Chickpea Salad Sandwiches with Sweet Potato Chips

Trader Joe’s Kung Pao Chicken or Kung Pao Cauliflower with Coconut Rice and Bell Peppers

Sunday

Trader Joe’s Kung Pao Chicken or Kung Pao Cauliflower with Coconut Rice and Bell Peppers

Ready-made Frozen Meals

What Products You’ll Need for Each Meal

Chocolate Chip Pumpkin Muffins:

  • Pumpkin muffin mix (they also make a gluten free version!) $2.99
  • Chocolate Chips (pretty sure these are dairy free…bag says “may contain milk” so take with that what you will) $1.99
  • Eggs (or you can sub for a flax egg) $1.29
  • Vegetable/Canola/Sunflower Seed Oil (I have this in my pantry, so I didn’t pick up)

Thai Chicken or Tofu Lettuce Wraps:

This is a recipe from Tasty, which I’ve linked. I couldn’t find collard greens, so I made this into a lettuce cup! Suggestion: I bought romaine lettuce, but it was pretty messy to eat that way. I’d suggest getting a larger leaf lettuce like bib lettuce. For this meal, you’ll need the following:

  • 1 Head of Romaine Lettuce $2.99
  • Soy Sauce $2.99
  • 8 oz of tofu $1.99
  • 1/2 lb of chicken tenders $5.09
  • 1/2 cucumber $1.25
  • 1 carrot $.50
  • Peanut Butter $1.99
  • Sirachia $2.99
  • Oil (I have this in my pantry, so I didn’t pick up)
  • Honey (I have this in my pantry, so I didn’t pick up)
  • Lime juice (I have this in my pantry, so I didn’t pick up)
  • Garlic powder (I have this in my pantry, so I didn’t pick up)
  • Red pepper flakes (I have this in my pantry, so I didn’t pick up)

Thai Yellow Curry Chicken or Chickpeas with Cauliflower and Green Peas:

This is something that I through together up, but I posted an extensive recipe here. For this meal, you’ll need the following:

  • 1 can of chickpeas $.79
  • 1 lb of chicken tenders $5.09
  • 1 jar of yellow curry sauce $2.99
  • 1 head of cauliflower $2.99
  • 1 bag of frozen green peas $1.99
  • Garlic powder (I have this in my pantry, so I didn’t pick up)

Chickpea Salad Sandwiches and Sweet Potato Chips:

I have this recipe posted on my blog, BUT I just posted an updated version of this recipe on my instagram. You can find those deets here. I found that the Trader Joe’s chickpeas don’t smash super well. Not really sure why this is?? Regardless, in order to make this, you will need the following:

  • 2 cans of chickpeas $1.68
  • 3 celery hearts $2.49
  • 1/2 onion $.99
  • 1/2 cucumber $1.25
  • Parsley $1.99
  • Dill $1.69
  • Green onions $1.29
  • 1 loaf of sourdough bread $2.99
  • Two bags of Trader Joe’s sweet potato chips $3.98
  • Vegan Mayo, Mayo, Hummus, or Greek Yogurt (I have this in my pantry, so I didn’t pick up)
  • Paprika (I have this in my pantry, so I didn’t pick up)
  • Salt (I have this in my pantry, so I didn’t pick up)
  • Pepper (I have this in my pantry, so I didn’t pick up)

Spaghetti Squash with Lentil Bolognese:

I have a recipe for a delicious, homemade tomato sauce posted on my blog, and I’ve linked that here, too! Otherwise, you can buy a store-bought sauce for $3 or less. I shared exactly how I made my spaghetti squash here as well:

  • 2, 4 lbs spaghetti squash $5.98
  • Bag of lentils $2.99
  • Tomato sauce (I make my own and store it in the freezer, otherwise yours will cost $3)

Kung Pao Chicken/Kung Pao Cauliflower with Coconut Rice and Bell Peppers:

Just cook everything according to the bag’s instructions for the protein(s). To make the coconut rice, boil 1 part water and 1 part coconut milk, and then cook the rice according to the bag’s instructions. Personally, didn’t love the kung pao cauliflower…I felt like it seriously needed to be air fried. I would suggest getting the Chickenless Orange Chicken instead:

  • 2 bell peppers $2.19
  • 1 can of coconut milk $1.29
  • 1 bag of jasmine rice $2.99
  • 1 bag of frozen kung pao cauliflower $5.49
  • 1 bag of frozen kung pao chicken $4.99

You’ll also need to pick up some frozen items to eat because they’re so easy and cheap and delicious all at the same time. I suggest for you vegan eaters out here pick up the Vegan Tikka Masala. Delish. My boyfriend also loves the frozen tamales. So take with that what you will! I suggest not spending more than $15 on frozen meals.

  • 2 packages of Vegan Tikka Masala $7.38
  • 2 bags of chicken and cheese tamales $5.98

This list cost me justtttt over $100 without taxes. Now, your list may be more or less depending on what you already have in your pantry! But this is a great starting point for a healthy, Trader Joe’s trip.

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