Trader Joe’s January: 5 Delicious Meals Under $5 Each!

January can be a tough month. The holiday cheer has faded, resolutions loom, and budgets are often stretched thin after the festive season. Luckily, Trader Joe’s is here to save the day (and your wallet!). This month, we’re focusing on creating five flavorful and satisfying meals, all clocking in under $5 per serving. Get ready for deliciousness without breaking the bank!

**Important Note:** Prices at Trader Joe’s can vary slightly by location. These recipes are based on average prices and serving sizes. Also, pantry staples like oil, salt, pepper, and basic spices are assumed to be on hand.

## Meal #1: Spicy Peanut Noodles with Tofu

This is a quick, easy, and customizable meal that’s perfect for a weeknight dinner. The creamy peanut sauce is packed with flavor, and the tofu adds a boost of protein.

**Ingredients:**

* **Trader Joe’s Spelt Noodles:** (Approximately $2.99 per package) – We’ll use about half the package, so let’s estimate $1.50
* **Trader Joe’s Extra Firm Tofu:** (Approximately $2.49 per package) – Again, using about half the block, estimate $1.25
* **Trader Joe’s Peanut Butter:** (Approximately $2.99 per jar) – We’ll only use a tablespoon or two, so budget $0.20
* **Soy Sauce:** (Assuming you have it, very minimal cost per serving) – $0.05
* **Rice Vinegar:** (Assuming you have it, very minimal cost per serving) – $0.05
* **Sriracha:** (Assuming you have it, very minimal cost per serving) – $0.05
* **Honey or Maple Syrup:** (Assuming you have it, very minimal cost per serving) – $0.10
* **Sesame Oil (Optional):** (Assuming you have it, minimal cost per serving) – $0.10
* **Green Onions (Optional):** (Approximately $1.99 per bunch) – A small amount for garnish – $0.20

**Estimated Total Cost:** $3.50

**Instructions:**

1. **Press the Tofu:** Drain the tofu and press it to remove excess water. You can do this by wrapping it in paper towels and placing a heavy object on top for about 15-20 minutes. This helps it crisp up nicely when cooked.
2. **Prepare the Tofu:** Cut the tofu into small cubes.
3. **Cook the Tofu:** Heat a little oil (vegetable or coconut oil works well) in a pan over medium heat. Add the tofu and cook until golden brown and crispy on all sides. This usually takes about 8-10 minutes.
4. **Cook the Noodles:** Cook the spelt noodles according to package directions. Drain and rinse with cold water to prevent sticking.
5. **Make the Peanut Sauce:** In a bowl, whisk together the peanut butter, soy sauce, rice vinegar, sriracha, honey (or maple syrup), and sesame oil (if using). Add a tablespoon or two of water to thin the sauce to your desired consistency. Taste and adjust the seasonings as needed.
6. **Assemble the Dish:** Combine the cooked noodles, tofu, and peanut sauce in a large bowl. Toss well to coat everything evenly.
7. **Garnish and Serve:** Garnish with chopped green onions (optional) and serve immediately. You can also add a sprinkle of sesame seeds for extra flavor and texture.

**Tips and Variations:**

* **Spice it up:** Add more sriracha or a pinch of red pepper flakes for extra heat.
* **Add veggies:** Stir in some chopped bell peppers, shredded carrots, or spinach for added nutrients.
* **Use different noodles:** Feel free to substitute the spelt noodles with other types of noodles, such as rice noodles or udon noodles.
* **Make it vegan:** Ensure your honey or maple syrup is vegan-friendly.

## Meal #2: Lentil Soup

Hearty, healthy, and incredibly budget-friendly, lentil soup is a staple for cold winter months. Trader Joe’s makes it even easier with pre-cooked lentils and flavorful broth options.

**Ingredients:**

* **Trader Joe’s Steamed Lentils:** (Approximately $3.49 per package) – We’ll use about half the package, estimate $1.75.
* **Trader Joe’s Vegetable Broth:** (Approximately $1.99 per carton) – Using about half the carton, estimate $1.00.
* **Trader Joe’s Diced Tomatoes:** (Approximately $0.99 per can) – Use the whole can.
* **Onion (Optional):** (Approximately $0.99 each) – Using about half an onion, estimate $0.50.
* **Carrot (Optional):** (Approximately $1.49 per bag) – Using one carrot, estimate $0.20
* **Celery (Optional):** (Approximately $1.99 per bunch) – Using one stalk, estimate $0.20
* **Garlic (Assuming you have it):** $0.00
* **Spices (cumin, coriander, turmeric – Assuming you have them):** $0.30

**Estimated Total Cost:** $3.95

**Instructions:**

1. **Sauté Vegetables (Optional):** If using onion, carrots, and celery, dice them and sauté them in a pot with a little oil over medium heat until softened, about 5-7 minutes. Add minced garlic (if using) during the last minute of sautéing.
2. **Add Remaining Ingredients:** Pour in the vegetable broth, diced tomatoes (undrained), steamed lentils, and spices (cumin, coriander, turmeric, salt, and pepper). Bring to a boil, then reduce heat and simmer for 15-20 minutes, or until the flavors have melded.
3. **Blend (Optional):** For a creamier soup, use an immersion blender to partially blend the soup. Be careful not to over-blend it; you want to retain some texture.
4. **Serve:** Serve hot with a crusty bread (not included in the budget) or a dollop of plain yogurt (also not included).

**Tips and Variations:**

* **Add more vegetables:** Feel free to add other vegetables like spinach, kale, or potatoes.
* **Spice it up:** Add a pinch of red pepper flakes or a dash of hot sauce for some heat.
* **Add lemon juice:** A squeeze of lemon juice at the end brightens up the flavor.
* **Use different lentils:** While Trader Joe’s pre-cooked lentils are convenient, you can also use dried lentils. Just be sure to cook them according to package directions before adding them to the soup.

## Meal #3: Black Bean Burgers

These vegetarian burgers are packed with protein and fiber, and they’re surprisingly easy to make. Trader Joe’s canned black beans are the perfect base.

**Ingredients:**

* **Trader Joe’s Canned Black Beans:** (Approximately $0.99 per can) – Use the whole can.
* **Trader Joe’s Rolled Oats:** (Approximately $3.99 per container) – We’ll use about 1/4 cup, so estimate $0.25.
* **Onion (Optional):** (Approximately $0.99 each) – Using about half an onion, estimate $0.50.
* **Garlic (Assuming you have it):** $0.00
* **Chili Powder:** (Assuming you have it, very minimal cost per serving) – $0.05
* **Cumin:** (Assuming you have it, very minimal cost per serving) – $0.05
* **Breadcrumbs (Assuming you have it):** (Estimate $0.20)
* **Egg (Optional):** (Approximately $3.99 per dozen) – Use one egg, estimate $0.33.

**Estimated Total Cost:** $2.37

**Instructions:**

1. **Prepare the Black Beans:** Drain and rinse the black beans. Mash them with a fork or potato masher, leaving some texture.
2. **Sauté Onion (Optional):** If using onion, dice it and sauté it in a pan with a little oil over medium heat until softened, about 5 minutes. Add minced garlic (if using) during the last minute of sautéing.
3. **Combine Ingredients:** In a bowl, combine the mashed black beans, sautéed onion (if using), rolled oats, chili powder, cumin, breadcrumbs, and egg (if using). Mix well to combine. The egg will help bind the ingredients together.
4. **Form the Burgers:** Shape the mixture into patties. If the mixture is too wet, add more breadcrumbs. If it’s too dry, add a little water.
5. **Cook the Burgers:** Heat a little oil in a pan over medium heat. Cook the burgers for 5-7 minutes per side, or until heated through and slightly browned. Alternatively, you can bake them in a preheated oven at 375°F (190°C) for 15-20 minutes, flipping halfway through.
6. **Serve:** Serve the black bean burgers on buns (not included in the budget) with your favorite toppings, such as lettuce, tomato, avocado (not included), and salsa.

**Tips and Variations:**

* **Add more vegetables:** Stir in some chopped bell peppers, corn, or jalapenos for added flavor and texture.
* **Use different spices:** Experiment with different spices like smoked paprika, garlic powder, or onion powder.
* **Make it vegan:** Omit the egg and use a flax egg (1 tablespoon of ground flaxseed mixed with 3 tablespoons of water, let sit for 5 minutes) as a binder.
* **Freeze them:** Black bean burgers freeze well. Cooked or uncooked patties can be frozen for up to 3 months.

## Meal #4: Pasta with Marinara Sauce and Veggies

This is a classic comfort food that’s both satisfying and affordable. Trader Joe’s has a variety of pasta shapes and marinara sauces to choose from.

**Ingredients:**

* **Trader Joe’s Pasta (Penne, Spaghetti, etc.):** (Approximately $1.29 per package) – Use about half the package, estimate $0.65.
* **Trader Joe’s Marinara Sauce:** (Approximately $1.99 per jar) – Use about half the jar, estimate $1.00.
* **Trader Joe’s Frozen Peas:** (Approximately $1.29 per bag) – Use about a cup, estimate $0.40.
* **Trader Joe’s Frozen Broccoli Florets:** (Approximately $1.99 per bag) – Use about a cup, estimate $0.60.
* **Garlic (Assuming you have it):** $0.00
* **Olive Oil (Assuming you have it):** $0.00
* **Red Pepper Flakes (Optional, assuming you have it):** $0.05

**Estimated Total Cost:** $2.70

**Instructions:**

1. **Cook the Pasta:** Cook the pasta according to package directions. Drain and set aside.
2. **Sauté Garlic (Optional):** In a saucepan, heat a little olive oil over medium heat. Add minced garlic (if using) and sauté for about 30 seconds, or until fragrant. Be careful not to burn the garlic.
3. **Heat the Marinara Sauce:** Pour in the marinara sauce and heat through. Add red pepper flakes (if using) for a little kick.
4. **Cook the Veggies:** Steam or microwave the frozen peas and broccoli florets according to package directions.
5. **Combine Ingredients:** Add the cooked pasta, steamed vegetables, and marinara sauce to a large bowl. Toss well to combine.
6. **Serve:** Serve immediately. You can also add a sprinkle of Parmesan cheese (not included in the budget) for extra flavor.

**Tips and Variations:**

* **Add different vegetables:** Feel free to add other vegetables like mushrooms, zucchini, or spinach.
* **Add protein:** Stir in some cooked ground meat (not included), canned tuna, or white beans for added protein.
* **Use different sauces:** Experiment with different pasta sauces, such as pesto, Alfredo, or arrabbiata.
* **Roast the vegetables:** Roasting the broccoli and other vegetables before adding them to the pasta adds a deeper, more complex flavor.

## Meal #5: Rice and Beans with Salsa

This is a simple and satisfying meal that’s packed with protein and fiber. Trader Joe’s makes it easy with pre-cooked rice and canned beans.

**Ingredients:**

* **Trader Joe’s Brown Rice:** (Approximately $2.99 per bag) – Use about 1 cup cooked rice, estimate $0.50.
* **Trader Joe’s Canned Pinto Beans:** (Approximately $0.79 per can) – Use half the can, estimate $0.40.
* **Trader Joe’s Salsa:** (Approximately $2.49 per jar) – Use about 1/4 of the jar, estimate $0.62.
* **Trader Joe’s Shredded Cheese (Optional):** (Approximately $3.99) – A sprinkle of cheese (optional) $0.33
* **Avocado (Optional):** (Approximately $1.99 each) – a quarter of avocado $0.50
* **Lime (Optional):** (Approximately $0.50 each) – a quarter of lime $0.13

**Estimated Total Cost:** $2.48

**Instructions:**

1. **Heat the Rice:** If using pre-cooked rice, heat it in the microwave according to package directions. If using uncooked rice, cook it according to package directions.
2. **Heat the Beans:** Heat the pinto beans in a saucepan over medium heat. You can add a little water if they seem too dry.
3. **Assemble the Dish:** In a bowl, combine the cooked rice, heated beans, and salsa.
4. **Serve:** Serve immediately. Top with shredded cheese (if using), avocado (if using), and a squeeze of lime juice (if using).

**Tips and Variations:**

* **Add more vegetables:** Stir in some chopped bell peppers, corn, or onions.
* **Use different beans:** Feel free to use other types of beans, such as black beans, kidney beans, or cannellini beans.
* **Add protein:** Top with a fried egg, grilled chicken (not included), or tofu.
* **Make it a burrito bowl:** Add the rice, beans, and salsa to a bowl and top with your favorite burrito toppings, such as lettuce, tomato, sour cream (not included), and guacamole (not included).

## Conclusion

Eating healthy and delicious meals on a budget is totally achievable with Trader Joe’s! These five recipes are just a starting point. With a little creativity and resourcefulness, you can create countless other affordable and flavorful meals using Trader Joe’s ingredients. Happy cooking and happy saving!

Remember to check Trader Joe’s Fearless Flyer for updated prices and new product offerings. Enjoy your January filled with tasty, budget-friendly meals!

**Disclaimer:** Prices and availability of products may vary depending on location. This post reflects prices and product availability at the time of writing.