By Sarah Lohm, Dietetic Intern
As part of our series on Decision Fatigue, I’m sharing some of my grocery go-tos! I am all about keeping meals simple, balanced, and budget-conscious – especially for busy weeks – and these items help me do just that. I love stocking my fridge and pantry with versatile staples that make it easy to throw together a balanced plate, especially when time or energy is low.
Here are some of my favorite grocery items from three of my most frequented stores!
Aldi Favorites:
If you are looking for well-priced, quality ingredients, Aldi does just that! These are some of my Aldi Stand-Outs!
Avocado Ranch Dressing
Little Salad Bar Avocado Ranch Dressing
This one is SO good. I love mixing it with cottage cheese for a high-protein veggie dip, or drizzling it over bowls for extra flavor. It instantly elevates simple meals
Ginger Dressing
Little Salad Bar Asian Style Vinaigrette with Tamari Ginger
Perfect for quick snack bowls! I toss cucumber, shredded carrots, and edamame with this for an easy mid-day pick-me-up. Bonus: it’s more balanced (and less sugary) than many name-brand ginger dressings.
Tomato & Basil Pasta Sauce
Simply Nature Organic Tomato Basil Pasta Sauce
This is my go-to pasta sauce. Believe it or not, pasta sauces often have a good amount of added sugars; this is always something I look out for in the grocery store – and this sauce has no added sugars!
Ultra-Filtered Lactose-Free Milk
Friendly Farms Lactose Free 2% Ultra-Filtered Milk
If you love Fairlife, this is a fantastic dupe at nearly half the price. Higher protein, lower sugar, and lactose-free.
Nonfat Greek Yogurt
Friendly Farms Nonfat Plain Greek Yogurt
Greek yogurt is my go-to way to boost protein and texture in just about anything. I add it to sauces, smoothies, dressings…just about anything you can think of! 1 serving has 16 grams of protein, a wonderful creamy texture, and comes in at much cheaper than name-brand options!
Chicken Breast Bites
LiveGfree Gluten Free Chicken Bites
These are my absolute FAVORITE products for when I need something super quick to throw together. They use real, whole white chicken – and they are gluten-free! (I’m not gluten-free…I just really love these!)
Chickpea Pasta
Simply Nature Chickpea Rotini
Made from 100% chickpeas with 12g protein per serving and the best texture I’ve found in a chickpea pasta. A great way to bump up protein and fiber at dinner.
Protein Waffles
Breakfast Best Buttermilk Vanilla Protein Waffles
Kodiak fans…this is your budget-friendly swap. Great protein boost, slightly less added sugar, and much more affordable.
Produce!
When I am stocking up on produce – Aldi is my go-to! I often buy a bag of sweet potatoes (which will last me a few weeks), bagged salads, carrots, snap peas, etc. They have amazing prices, and help me to expand my variety without breaking the bank!
Trader Joe’s Go-To’s!
Trader Joe’s is my go-to for high-quality, convenient freezer staples that make balanced meals effortless. Here are some of my go-to!
Frozen Turkey Burgers
Like I said – I look for any opportunity I can to stock up on clean freezer foods that I know will come in handy when I am short on time. These Trader Joes Turkey Burgers are made with just 3 ingredients, and have 22g of protein per patty! Best of all, they are under $5 for a set of 4 patties – making them the perfect way to ensure I always have a flexible protein on hand.
Chicken Meatballs
Sometimes, I head to Trader Joes with one item and one item only on my mind… and this is that item! It took me quite a while to find a ready-to-eat protein that checked alot of my boxes. These meatballs, however, are fully-cooked, lower in sodium than other options, and delicious! I often opt for them in quick lunches throughout the week – helping to keep me full and satisfied!
Chicken Cilantro Mini Wontons
Again, I love having quick options on hand for quick meals or snacks. These wonton’s have been a staple in my freezer – they are quick to heat up, pair perfectly on a veggie plate, and delicious.
This is another GO-TO dressing I have on hand! It’s made with just a few fresh ingredients and packs an incredbily bright flavor. If you recently read my blog on my “Favorite Four”, you know I love to pair a protein, veggie, starch, and sauce for many last minute meals… this dressing is often that sauce!
Coconut Aminos
If you love soy-sauce but are mindful of your sodium intake – I encourage you to give coconut aminos a try! They have ~70% less protein, gluten-free, and soy-free, making them a great swap in your refrigerator door!
Costco Claims!
Costco is my favorite place to stock up on snacks and high-protein convenience items to have for the week. Here are my favorites!
Undercover Chocolate Quinoa Crisps
If you are looking for a new sweet-treat to have on hand, I recommend these quinoa crisps! With only 5 grams of sugar per serving, they are the perfect satisfying crunch to end your day!
That’s It Mini Fruit Bars
I love to have quick snack options available to throw into my work bag, desk drawer, etc. – and these are a great option to add into your rotation! THey are made from just fruit, a source of fiber, and delicious! The costco bag packs them individually – making them the perfect on-the-go snack
Choibani Complete Drinkable Protein
These are such a great way to start off your day, especially if you find it a challenge to eat breakfast. With 20 grams of protein, these drinkable yogurt bottles are the perfect on-the-go option to increase your protein intake!
Siete Grain Free Tortilla Chips
These chips are made with avocado oil, grain-free, gluten-free, paleo, and vegan, and delicious! A bonus if bought at costco – much more budget-friendly when bought in bulk
If you’re looking for a crunchy, high-protein snack that actually keeps you full, this is it. Made from just dry-roasted edamame, it packs an impressive protein and fiber boost into a super portable snack. I love tossing a bag in my purse, keeping some in my desk drawer, or even sprinkling it over salads for extra crunch. It’s simple, satisfying, and makes balanced snacking feel effortless!
Take the Guess-Work Out of Dinner!
At the end of the day, reducing decision fatigue isn’t about having a perfectly curated cart, it’s about having a reliable one. When you keep a handful of balanced, versatile staples on hand, you take the pressure off yourself during the week. You don’t have to reinvent dinner every night, you just need a protein, a veggie, a starch, and something flavorful to tie it together.
Stay tuned for the next part of this Decision Fatigue series, where we’ll keep breaking down practical ways to make balanced eating feel more manageable, realistic, and sustainable for real life!
