Nutrition By Mia

Nutrition By Mia Mia Syn, MS, RD is a Registered Dietitian based in Charleston, SC.

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.

03/10/2026

5-ingredient meal from Trader Joe’s part 155 🌶️🥬🍚🐟Thai Red Curry Cod

You’ll need:
1 lb. Cod
1 package of bok choy, chopped
1 packet of organic basmati rice
1 jar of Thai style red curry sauce
2-3 tsp crunchy chili onion (scale up or down for desired heat)
Optional for topping: sesame seeds, extra crunchy chili onion, green onion

What to do:
1️⃣ Place the rice in a large sauté pan, then add the bok choy and place the cod filets on top.
2️⃣ Pour the red curry sauce over the cod, rice and bok choy. Fill the sauce jar with water and pour over the ingredients.
3️⃣ Cover and cook over medium-high heat for 8–10 minutes, or until the cod reaches an internal temperature of 145°F.
4️⃣ Drizzle crunchy chili onion on top and finish with sesame seeds and green onion, if using.

03/04/2026

4-ingredient meal from Trader Joe’s part 153 🍅🧀🍃baked protein pasta

You’ll need:
1 package of cherry or grape tomatoes
1 garlic & herb Boursin cheese
2 cups chopped spinach
8 oz. chickpea pasta

What to do:
1️⃣ Preheat oven to 400°F. Toss tomatoes with olive oil, salt, and pepper. Place in a baking dish with the Boursin cheese.
2️⃣ Bake for 20 minutes, until tomatoes burst and the cheese is soft and melty.
3️⃣ Meanwhile, cook pasta according to package instructions.
4️⃣ Stir together the roasted tomatoes, melted cheese, pasta, and spinach until creamy and combined. The heat will gently wilt the spinach.

This baked protein pasta is balanced with ✔️plant protein and ✔️fiber-rich veggies.

03/03/2026

4-ingredient meal from Trader Joe’s part 154 🥟🍜🥬🌶️- dumpling noodle bake

You’ll need:
1 package of chicken gyoza potstickers
1 package of bok choy, chopped
1 package of squiggly knife cut style noodles
1 jar of Thai style red curry sauce
Optional for topping: crunchy chili onion, sesame seeds, green onion

What to do:
1️⃣ Preheat oven to 400°F.
2️⃣ Add the red curry sauce and chopped bok choy to a large baking dish and stir to coat.
3️⃣ Place the noodles in a single layer on top, followed by the gyoza.
4️⃣ Pour 3½ cups water or coconut milk evenly over the dish. Cover and bake for 30–35 minutes, or until the noodles are tender and the gyoza are heated through.
5️⃣Top with crunchy chili onion, green onion and sesame seeds before serving.

This dumpling noodle bake is cozy, and balanced with ✔️protein, ✔️veggies and ✔️flavor.

02/19/2026

5-ingredient meal from Trader Joe’s part 152 🌮🧀🍅taco tortellini

You’ll need:
1 package of cheese tortellini
1 lb ground grass-fed beef
1/2 packet of taco seasoning
1 can of diced, fire-roasted tomatoes
1 cup shredded cheese
Optional for serving: green onion, sour cream, avocado

What to do:
1️⃣Brown the beef in a large skillet over medium-high heat. Drain excess fat, then stir in the diced tomatoes and taco seasoning until combined.
2️⃣Cook the tortellini according to package directions. Drain and add to the beef skillet, stirring to combine.
3️⃣ Sprinkle cheese evenly over the top, cover, and cook for 2 minutes, or until melted and gooey.

This makes 4 servings. This taco tortellini is a ✔️cozy and ✔️balanced family-friendly meal.

02/10/2026

5-ingredient meal you can make from Trader Joe’s part 151 🥟🥕🥬🥜🫛crunchy peanut gyoza salad

You’ll need:
1 bag of chicken gyoza potstickers
1 bag of coleslaw lettuce
1/3 cup peanuts, roughly chopped
1 cup shelled edamame (thawed if frozen)
1/2 cup peanut dressing
Optional for topping: sesame seeds, green onion

What to do:
1️⃣Preheat the oven to 400 F.
2️⃣Toss the gyoza with oil, and place in a single layer on a baking sheet. Bake for 18-20 minutes or until cooked through and slightly crisp.
3️⃣Toss together the lettuce, edamame, peanuts, gyoza and dressing until combined.

This makes 2-3 servings. This crunchy peanut gyoza salad is balanced with ✔️protein, ✔️veggies and ✔️flavor.

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