Nutrition By Mia

Nutrition By Mia Mia Syn, MS, RD is a Registered Dietitian based in Charleston, SC.
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As one of the most recognized and trusted young dietitians in the media, her content serves as a healthy lifestyle resource for millions of readers and TV viewers across the nation.

06/01/2026

5-ingredient meal you can make from Trader Joe’s part 141 🥟🌱🍲

You’ll need:
1 bunch of bok choy, chopped
1 package of shiitake mushrooms, sliced
1 package chicken cilantro mini wontons (about 12–16 wontons)
1 cup shelled edamame
1 carton miso ginger broth (about 32 oz)
Optional for serving: green onion, sesame seeds, soy sauce

What to do:
1️⃣Sauté the mushrooms in a medium saucepan until golden and softened, then add the bok choy and cook until just wilted.
2️⃣Pour in the broth, bring to a boil, then add in the edamame and wontons. Continue cooking for 4–6 minutes, until the wontons are heated through and tender.

This makes 2-3 servings. This Wonton Soup is ✔️cozy, ✔️nourishing and ✔️packed with protein.

05/31/2026

5-ingredient meal you can make from Trader Joe’s part 140 🥕🫛🧀🥔easy shepherd’s pie

You’ll need:
1 lb. ground grass-fed beef
1 bag of frozen mashed potatoes
2 cups organic foursome vegetable medley
1/2-1 cup shredded cheddar cheese
1 cup turkey gravy (or enough to coat the beef mixture)

What to do:
1️⃣Preheat the oven to 400 F.
2️⃣In a large skillet over medium heat, cook the ground beef until browned. Drain any excess fat.
3️⃣Stir in the frozen vegetable medley and turkey gravy. Cook for 3–4 minutes until heated through and well combined.
4️⃣Meanwhile cook the mashed potatoes. Place the contents of half the bag in a small saucepan and heat on low, stirring constraint for 3-4 minutes or until heated through.
5️⃣Transfer the beef mixture to a small baking dish. Spread the mashed potatoes evenly over the top.
6️⃣Sprinkle shredded cheddar cheese over the potatoes.
7️⃣Bake for 15–20 minutes, until the cheese is melted and bubbly and the filling is hot. Optional: Broil for 2–3 minutes for a golden top.

This shepherds pie is ✔️easy, ✔️comforting and balanced with ✔️protein and fiber-rich ✔️veggies.

05/30/2026

5-ingredient meal you can make from Trader Joe’s part 139 🧄🌿🦪🍝- smoked mussel linguine

You’ll need:
1 can of smoked mussels
3 garlic cloves, minced
8 oz. Linguine
1/4-1/3 cup cacio e pepe pasta sauce
1/2-1 cup of flat leaf parsley, chopped
Optional for serving: fresh parmesan, red pepper flakes,

What to do:
1️⃣Cook the pasta according to package directions until al dente. Reserve about ½ cup of pasta water, then drain.
2️⃣Sauté the garlic in a skillet with a drizzle of olive oil over medium heat for 1 minute, until fragrant.
3️⃣Add the smoked mussels (with their oil) and cook for 2–3 minutes, stirring occasionally.
4️⃣Stir in the Cacio e Pepe sauce, a splash (about 2 tablespoons) of pasta water, and the cooked linguine. Toss to combine and cook for another 2 minutes, until evenly coated and creamy.
5️⃣Finish with parsley, toss again, and top with Parmesan and red pepper flakes if desired. Serve warm.

This smoked mussel linguine is a ✔️fast and ✔️fancy dish you can make that offers ✔️high quality protein and ✔️omega-3 fats.

05/29/2026

3-ingredient meal you can make from Trader Joe’s part 138 🍃🍝spinach artichoke spaghetti squash boats

You’ll need:
1 spaghetti squash
1 spinach and artichoke dip, thawed and sliced in half
1 package of pre-cooked chicken, chopped
Optional for serving: Parmesan and red pepper flakes

What to do:
1️⃣Preheat the oven to 400°F.
2️⃣Prick the spaghetti squash all over with a fork and microwave for 5–6 minutes to soften.
3️⃣Slice in half lengthwise and remove the seeds.
4️⃣Place the squash halves cut side up on a baking sheet.
5️⃣Place one half of the spinach and artichoke dip in each squash half.
6️⃣Bake for 30–40 minutes, until the squash is tender.
7️⃣Use a fork to pull the strands away from the skin, then mix together with the dip and chopped chicken. Top with parmesan and red pepper flakes if using.

These spinach artichoke spaghetti squash boats are packed with ✔️protein, ✔️fiber and ✔️flavor.

05/28/2026

4-ingredient meal you can make from Trader Joe’s part 137 🥕🌱🥦🧀🥐🍗chicken pot pie skillet

You’ll need:
1 roll of biscuits
1 package of mirepoix
1 broccoli and cheddar soup
1 package of pre-cooked chicken, chopped
Salt and pepper

What to do:
1️⃣Preheat oven to 350°F.
2️⃣In a large oven-safe skillet, sauté the mirepoix in a little oil and season with salt + pepper.
3️⃣Stir in the chicken and soup until warmed through.
4️⃣Top with biscuits and bake for 16-18 minutes, or until golden and bubbly.

This chicken pot pie skillet is ✔️cozy, ✔️creamy and packed with ✔️protein, ✔️veggies and ✔️flavor.

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