January 24, 2020
  • 8:53 pm Banana Blossom Salad – Vietnamese Recipe – CookingWithAlia – Episode 297
  • 8:53 pm Easy George Foreman Grill Recipes : Cooking Pork Fillets On The George Foreman Grill Recipes
  • 7:53 pm Easy and Quick Meal Ideas
  • 7:53 pm 10-Year-Old Chef’s “Fave Recipe Is Filet Mignon” LOL
$30 Trader Joes Meal Prep Breakfast Lunch and Dinner! – Mind Over Munch

Hi Munchers!
Welcome to the channel if you’re new, I’m
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
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
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
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
Thumbs up for easy freezer meals!
For lunch I’m making tuna taco chili baked
Add avocado oil to a pot and cook onion until
Add a can of tomatoes, black beans, white
beans (or any beans you prefer),
corn, tuna in water (not drained) and taco
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
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
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.
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
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.

Randall Smitham



  1. SaoirseMorridanes Posted on January 15, 2018 at 5:29 pm

    "Budget Queen"… Hell yeah 😀 !! I love these vids!

  2. poornima krishnan Posted on January 15, 2018 at 5:35 pm

    Wow ..who knew healthy food can be so tasty 😋

  3. Venessa Talbert Posted on January 15, 2018 at 5:40 pm

    I LOVE TRADER JOES!😂😂 I love their soups and fresh, ready made salads.

  4. Judi Tanner Posted on January 15, 2018 at 5:41 pm

    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 🤗

  5. Emily K Posted on January 15, 2018 at 5:44 pm

    I love your new hair!

  6. Robin Williams Posted on January 15, 2018 at 6:01 pm

    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.

  7. FPWER Posted on January 15, 2018 at 6:02 pm

    Oatmeal freezer cups=genius!

  8. Valerie D Posted on January 15, 2018 at 6:02 pm

    Love it 👍👍

  9. Rachel B Posted on January 15, 2018 at 6:03 pm

    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?

  10. SiSA Sal Posted on January 15, 2018 at 6:03 pm

    I need Nutri Bullet! 🍀

  11. Marjannie Eloi Posted on January 15, 2018 at 6:16 pm

    Great video! Quick, cheap and tasty! I’m making the tuna chili today for the work week!

  12. He Wu Posted on January 15, 2018 at 6:19 pm

    What editing software are you using? It looks really good.

  13. Misscoolfinds Posted on January 15, 2018 at 6:20 pm

    I love trader joes. 🙂 Thanks for sharing how you meal prep on a budget. I love these types of videos.

  14. RJ Johnson Posted on January 15, 2018 at 6:21 pm

    I just went to trader’s joes and did my meal prep for the week

  15. Allison Hawk Posted on January 15, 2018 at 6:32 pm

    Thank you for this!!!!!

  16. Momma Kat Posted on January 15, 2018 at 6:46 pm

    Is there a reason you are using Avocado oil or just mixing it up?
    Thanks and love your videos!!

  17. Teddy GingerBear Posted on January 15, 2018 at 6:47 pm

    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….

  18. IrishBeauty 1031 Posted on January 15, 2018 at 7:10 pm

    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!!!!

  19. Janet Miller Posted on January 15, 2018 at 7:14 pm

    Loved the oatmeal cups idea!

  20. Sophie H. Posted on January 15, 2018 at 7:18 pm

    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!

  21. Janice C Posted on January 15, 2018 at 7:24 pm

    Love it. Does Cali have Sprouts Market?

  22. Birute00 Posted on January 15, 2018 at 7:32 pm

    Happy New Year! This was very helpful!

  23. Phaedra Yael Posted on January 15, 2018 at 7:34 pm

    Can you do another 10 ingredient meal prep? I really enjoy them.

  24. Angy Olivier Posted on January 15, 2018 at 7:36 pm

    Watching this while eating salad I feel proud of myself.

  25. Chim Posted on January 15, 2018 at 7:54 pm

    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 😀

  26. boomersooner1972 Posted on January 15, 2018 at 7:57 pm

    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!!!!!

  27. Is a bell Posted on January 15, 2018 at 8:08 pm

    That oatmeal thing is awesome

  28. Looking For Adventure Art Posted on January 15, 2018 at 8:25 pm

    always love the cheap full week meal prep videos! Can you do one for Sprouts?!?!?!

  29. Teneh Karimu Posted on January 15, 2018 at 8:39 pm

    I want Trader Joe's and whatnot to sponsor but I know folks would give side eye… #conundrum Great videoas usual!

  30. Zaz Posted on January 15, 2018 at 9:04 pm

    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 …

  31. jessica everett Posted on January 15, 2018 at 9:14 pm

    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.

  32. Carrie McCall Posted on January 15, 2018 at 9:22 pm

    Love the idea of freezing oatmeal!

  33. Ava Phoenix Posted on January 15, 2018 at 9:22 pm

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

  34. Dylan Taylor Posted on January 15, 2018 at 9:44 pm

    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

  35. Beate Malgut Posted on January 15, 2018 at 9:47 pm

    We have no Trader Joes, but thanks for your fantastic meals. We love it. Bea & Lars(15 years) ;.) Love you

  36. cherry love ma Posted on January 15, 2018 at 9:48 pm

    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

  37. violetflame03 Posted on January 15, 2018 at 10:06 pm

    Great ideas! Thanks.

  38. charliesgotaguitar Posted on January 15, 2018 at 10:10 pm

    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?

  39. lstarrb Posted on January 15, 2018 at 10:38 pm

    This is awesome! Thank you

  40. Τζένη Βουτσαδάκη Posted on January 15, 2018 at 10:40 pm

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

  41. Lucy Cairns Posted on January 15, 2018 at 10:41 pm

    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

  42. myra Longoria Posted on January 15, 2018 at 10:51 pm

    Yummy thank you 😊

  43. Deborah Rose Posted on January 15, 2018 at 11:28 pm

    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…

  44. kingdomatthi Posted on January 15, 2018 at 11:28 pm

    Can you make a video about fermented food like kimchi?

  45. TheMonicagal Posted on January 16, 2018 at 12:14 am

    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?

  46. Robert Friedman Posted on January 16, 2018 at 1:05 am

    So easy and affordable. The dinner looks so good. Will try it out next week. Great video!!

  47. froz3nt3ars Posted on January 16, 2018 at 2:10 am

    Nice! Love this! Thanks for sharing <3

  48. Woman of a Certain Age Posted on January 16, 2018 at 2:31 am

    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! 🙂

  49. LeftHandedAquarius Posted on January 16, 2018 at 3:36 am

    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.

  50. Stuart Pierce Posted on January 16, 2018 at 4:21 am

    So clever
    Thanks so much. thanks Jennifer

  51. TashaSoSimple Posted on January 16, 2018 at 4:54 am

    Great ideas Alyssia 😋😋

  52. ledzepgirlnmful Posted on January 16, 2018 at 5:07 am

    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

  53. Irina Ageyeva Posted on January 16, 2018 at 6:14 am

    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

  54. Kuhristy_xo Posted on January 16, 2018 at 6:34 am

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

  55. Centsible Living With Money Mom Posted on January 16, 2018 at 7:00 am

    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.

  56. Juhi Kapoor Posted on January 16, 2018 at 9:00 am

    Happy NEW year! Enjoyed this vlog loads.

  57. Rissa Untitled Posted on January 16, 2018 at 9:31 am

    You should do a student food budget meal prep. Like 10-15$ ( depends on where you live…)

  58. Celia Meylan Posted on January 16, 2018 at 10:48 am

    Never thought about freezing the oats!

  59. Carmen Guizar Posted on January 16, 2018 at 1:37 pm

    I love Trader Joe’s too and this does really help me out! Thank you always

  60. Ella Mallory Posted on January 16, 2018 at 1:53 pm

    Love this!! Could you do a $30 Vegan meal prep??

  61. Healthy Aspirations Posted on January 16, 2018 at 2:54 pm

    😋 🤤

  62. Jen EOs and PetRescuer Posted on January 16, 2018 at 3:09 pm

    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.‼️

  63. Erica L Posted on January 16, 2018 at 3:31 pm

    Love the videos 2x’s a week…keep it up! Really enjoy your meal preps!

  64. Helen Kaschtalinski Posted on January 16, 2018 at 4:30 pm

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

  65. cherryoctopi Posted on January 16, 2018 at 5:17 pm

    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!

  66. LuvmyBerryz Posted on January 16, 2018 at 6:33 pm

    Love the veggie patties! Going try the bean mix & potatoes idk about hot tuna lol!

  67. Joyce John Posted on January 16, 2018 at 6:36 pm

    Please do an Indian meal prep video 🙏🏽

  68. Maria Kenworthy Posted on January 16, 2018 at 6:50 pm

    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 ❤️😘

  69. Sandri Gómez Posted on January 16, 2018 at 7:55 pm


  70. Nadia Ali Posted on January 16, 2018 at 8:16 pm

    I used to go to trader joe back in nyc the one in 72 and Broadway. I miss that store so much 😔

  71. Erik Munneke Posted on January 16, 2018 at 9:34 pm

    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!

  72. Kelsie Snyder Posted on January 16, 2018 at 10:19 pm

    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! (:

  73. ashley brown Posted on January 16, 2018 at 11:17 pm

    OMG! Mind blow with the freezing of the oats!!!

  74. DarlingKen Posted on January 17, 2018 at 4:47 am

    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!

  75. Anna Angrisano Posted on January 17, 2018 at 5:05 am

    Buy veggies that are in seaseon. Also you can make extra food, and use for meals.

  76. Lola Mahone Posted on January 17, 2018 at 6:39 am

    I am literally never gonna make this, but I love watching people fix food.

  77. Amanda Le Loup Posted on January 17, 2018 at 12:08 pm

    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. 🙁

  78. R Oki Posted on January 17, 2018 at 2:56 pm

    "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!

  79. Helen Kaschtalinski Posted on January 17, 2018 at 3:15 pm

    I am excited (; thanks for considering

  80. John Obb Posted on January 17, 2018 at 6:02 pm

    You put chickpeas instead of black beans on the recipe on your website!!

  81. Myriam Charland Posted on January 17, 2018 at 6:10 pm

    REQUESTING a video on intermittent fasting !!

  82. Allie Quinn Posted on January 18, 2018 at 1:36 am

    Mmm, especially the dinners.

  83. sara35ish Posted on January 18, 2018 at 2:49 am

    Awesome. I have to try the taco baked potato recipe

  84. annie castaneda Posted on January 18, 2018 at 7:40 am

    Yes!! I been waiting for another one 🙂

  85. 1024specialkay Posted on January 18, 2018 at 12:22 pm

    I'm the biggest fan of Trader Joes too!

  86. Filza Khan Posted on January 19, 2018 at 5:16 pm

    I m just obsessed with watching your videos alyssia you are genius 😉😉

  87. Love Rule Posted on January 20, 2018 at 5:57 pm

    Still can't believe Trader Joe's is Aldi's blows my mind every time

  88. Michelle Beckham Posted on January 20, 2018 at 11:14 pm

    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?

  89. Kayla Hays Posted on January 21, 2018 at 1:56 am

    Aldi meal prep?

  90. Kori Skene Posted on January 21, 2018 at 9:04 am

    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.

  91. Tori Carrillo Posted on January 22, 2018 at 3:40 am

    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.

  92. sara35ish Posted on January 23, 2018 at 2:48 am

    I tried the taco tuna potato recipe today. Yu.m. It will krep me with healthy lunches all week.

  93. Sabrina Martin Posted on January 23, 2018 at 6:51 pm

    How do we enter to win your giveaways? Love your videos, I watch all them!

  94. adornmyheart Posted on January 24, 2018 at 2:45 am

    I love your videos. Would you ever do a Weight Watchers meal prep vid, or include points on your recipes?

  95. Fawn Whisperer Posted on February 9, 2018 at 12:23 pm

    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.

  96. Agata Murawska Posted on February 28, 2018 at 10:44 am

    You don't really talk about re-heating the potatoes on the go. Can you safely reheat them in a microwave?

  97. Ronald Pevahouse Posted on October 2, 2018 at 5:49 pm

    hi why don't you go to Canada for your Fri night supper club

  98. Snake Eyes Posted on March 22, 2019 at 5:32 pm

    Uhh I like my food with some nice cooked meat