Walking into Trader Joe’s is a bit like walking into an amusement park. Instead of aisles, you move through small attractions – snacks, frozen meals, sauces and the freezer with their famous Mandarin Orange Chicken.
To help you navigate, our registered dietitians have put together a list of protein-rich Trader Joe’s picks you can add for under $30. Let’s dig in!
Dietitian-recommended protein-packed Trader Joe’s shopping list
Trader Joe’s Greek Nonfat Plain Yogurt (0% Milk Fat)
17 g of protein per ¾ cup | $2.99 ​​(16oz)
This plain Greek yogurt delivers one of the highest protein-to-price ratios on the list. Even better? There’s no added sugar, and it still manages to work in both sweet and savory situations – breakfast bowls, sauces, marinades, you name it.
Nutritionally, it also pulls its weight, providing live cultures to support your gut plus calcium for bone health.(2,3,4)
“Plain Greek yogurt is a versatile, high-protein staple that fits into meals and snacks without added sugar,” says Melissa Jaeger, RD, LD, MyFitnessPal Head of Nutrition.
Pro tip: You can even use it in your cooking, like marinating your chicken.
Chicken Breakfast Sausage Patties
13 g of protein per 2 steaks | $2.99 ​​(per pack)
Swap out traditional sausage patties with these chicken patties for a lower sodium and fat alternative to traditional pork sausage. (5,6) Don’t worry, they’ll still give you that familiar, meaty bite – if that’s the kind of breakfast you’re into.
“A healthy dose of protein in the morning is a no-brainer (7), and for me, a hot breakfast isn’t complete without a tasty breakfast bun on the side. But I also don’t want to break the bank on sodium, fat, and calories, so these chicken sausage meatballs are a win-win-win,” says Katherine Basbaum, MyFitnessPal Dietitian.
The real bonus is how flexible these are. Slide them into wraps, crumble them over bowls, or combine them with eggs for dinner. They work when you need them.
Shelled Edamame with sea salt
9 g of protein per ½ cup | $3.99 (9oz)
Edamame is a plant-based protein option that also provides fiber, making it especially filling for its size. (8) Since it comes frozen, it’s easy to portion, quick to reheat, and keeps well in your freezer for busy weeks.
“Shelled edamame is a great addition to any salad or bowl or can be eaten as a snack for a quick addition of protein and fiber as well as a little crunch,” says Joanna Gregg, MyFitnessPal Dietitian.
Organic tofu with high protein content
14 g of protein per 3 oz. serving | $2.99 ​​(16oz)
This tofu contains more protein than Trader Joe’s standard firm tofu thanks to its use of sprouted soybeans. (9) Sprouting can improve the availability of nutrients, including protein. (10)
Its extra firm texture makes it easy to prepare and can be adapted to a wide variety of dishes. “Try adding it to vegetable stir-fries, soups, curries, bowls, burritos, or any Asian dish,” says Brookell White, MyFitnessPal dietitian.
Caramelized onion & pepper turkey meatballs
22g protein per patty | $6.99 (4 patties)
These turkey patties offer a high protein content with lower saturated fat than traditional beef burgers. (11,12) Additionally, the caramelized onions and bell peppers provide a built-in flavor without adding extra sodium.
This is where tracking helps. Logging your meals in an app like MyFitnessPal gives you a reality check on how much sodium you’re actually getting from day to day.
“Enjoy them as you would a regular burger, on a lettuce wrap, crumble the cooked burger and add to a grain and veggie bowl, or serve with eggs for breakfast—so many options! They’re also very freezer-friendly, so you can enjoy a few now and freeze the rest for later,” says Emily Sullivan, MyFitnessPal Dietitian.
Frequently Asked Questions (Frequently Asked Questions)
- How do you create a high protein meal plan?
Start by choosing a protein anchor for each meal, like Greek yogurt for breakfast, chicken or tofu for lunch, and turkey meatballs or lean beef for dinner. Then build around that by adding vegetables, carbs and fats. Keep it simple by choosing items that are already cooked, frozen or pre-portioned.
- How much protein should each meal have when meal planning?
On a daily basis, the USDA’s minimum recommendation is 0.8 grams of protein per serving. kilograms of body weight. (13)
When you spread this intake across meals, a target of 25-30g per meal helps. meals to meet your daily needs without overloading any single plate. (14) These dietitian-reviewed high-protein foods make it easier to reach those numbers by using real meals instead of relying on protein powders or complicated preparation.
- Does it matter when you eat protein during the day?
Spreading protein intake across meals is generally more effective than consuming most of it at once.
Research suggests that distribution of 25-30 g of protein per meal during the day can support better muscle protein synthesis than eating the same total amount concentrated in fewer meals. (14)
However, reaching your total daily protein goal is the most important factor. Track your protein intake in MyFitnessPal to see which meals and snacks currently have the most protein and determine where you can spread out your intake while still meeting your protein goal.
Bottom line
After exploring the aisles and picking up your favorite high-protein products, you’ll have a mix that’s both convenient and satisfying.
And to make the most of your move, tracking your protein and meal planning in MyFitnessPal turns those choices into habits that actually stick.
Note: Price is subject to change but was correct at time of article publication. Check with retailers or online platforms for the most up-to-date pricing information.
The post The Ultimate Trader Joe’s High Protein Haul (Under $30) appeared first on MyFitnessPal Blog.