Raise your hand if you love strolling the Trader Joes aisles. I know I do! With the blend of staple products, fun new finds and guaranteed goodness, what’s not to love about TJ’s? Finding high quality high protein foods can be tricky due to deceptive food marketing. Many labels state that they contain a protein source but you’ll find the majority of their calories come from carbs or fat. Peanut butter is a good example of this! It takes time to master label reading, but I’ve rounded up freezer, fridge, and pantry options at Trader Joe’s that are conveniently, actually, high in protein! Because, if you’re anything like me, a busy mom working on her hot mom era, you need foods that easily help you get 25 grams of protein (or likely more) per meal!
The Ultimate Trader Joe’s High Protein Grocery Guide
A Dietitian’s Best Tips for Grocery Shopping
And, start every grocery trip by using these Whitness Nutrition helpful healthy grocery shopping tricks! I recommend these actions to all of my patients on our grocery shopping tours (included in every package!) to ensure they’re buying the most nutritious and delicious foods for their home include:
- Shop your kitchen beforehand: First things first, see what you have in stock to avoid food waste and unnecessary spending. Instead of buying that second bag of fresh spinach, another option would be frozen kale or zucchini noodles.
- Figure out your week: traveling? Work dinners? Determine how many days you actually need meals for. And, on busier weeks, add in easy time-saving options like pre-cut veggies and individual containers of guac. Generally, I have at least one container of pre-cut, pre-washed vegetables on hand at all times.
- Make a list on a Joy Creative notepad. Their grocery lists and meal planning pads are SO fun and can help organize your thoughts before you head to the store! Nab a discount with code nutrition10. I make a list every week, organized by sections, with specific amounts, to save on waste. Whenever I need to make a list, either a to-do or a grocery, Joy Creative is my favorite way to make it fun!
What protein-rich options should I buy at Trader Joe’s?
Just because a food has protein doesn’t mean that it’s rich in protein, nutritious or a great idea for you to purchase. I’ve pulled together dietitian-approved Trader Joe’s favorites to make it easier for you to have confidence the next time you’re grocery shopping.
Fridge:
- Just Chicken, Heat and Serve
- Wild-caught alaskan salmon
- Charcuterie meats such as nitrate free prosciutto
- Chicken or beef bone broth
- Chicken sausage
- Sockeye smoked salmon
- Pre-hard boiled eggs
- All Natural Boneless Skinless Chicken Breast – ~26g protein per 4 oz
- Organic 100% Grass-Fed Ground Beef – 23g protein per 4 oz (throw this with some zoodles and pasta sauce for an easy weekday meal!)
- Cage-Free Egg Whites – 5g protein per 3 tbsp
- Pasture-Raised Eggs – 6g protein per egg
- Nonfat Plain Greek Yogurt – 21g protein per cup
- Thick and Creamy Whole Milk Greek yogurt (New!) – 15 grams per cup
- Buffalo Style Chicken Dip – 9g protein per 2 tbsp
- Cheese, Spinach & Kale Egg Bites – 12g protein per 2 bites
- Cottage Cheese (Full-fat and low-fat options) – ~13g protein per ½ cup
- Egg Bites Cheddar & Bacon Egg Bites – 16g protein per 2 bites
Plant-Based Protein
- Organic Sprouted Tofu (Super Firm) – 14g protein per 3 oz
- Sriracha Baked Tofu – 13g protein per 3 oz
- Tempeh – 19g protein per 3 oz
- Organic Red Lentil Sedanini Pasta – 13 grams of protein per serving (3.5 oz)
- Organic Chickpea & Red Lentil Risoni – 10g protein per ¼ cup dry
- Shelled Edamame – 9g protein per ½ cup
Freezer
- Turkey burgers
- Chili-lime chicken burgers
- Branzino filets
- Wild-caught Alaskan salmon filets
- Egg frittata
- Salmon Burgers – 20g protein per patty
- Wild Alaskan Sockeye Salmon – 22g protein per 4 oz
- Argentinian Red Shrimp – 18g protein per 4 oz
Pantry
- Chicken bone broth (they have both shelf stable and refrigerated!)
- Wild-caught tuna packets
- Chomps sticks (I also order in bulk through Thrive Market!)
- Hemp seeds
- Cheese bites
- Grass-Fed Beef Jerky – ~10g protein per 1 oz
- Turkey Jerky – ~10g protein per 1 oz (this works as a great high protein snack!)
Remember, finding nourishing high protein options can be overwhelming. In today’s world you cannot trust marketing, which is why reading and understanding a nutrition label is crucial! These services are offered in my practice – we all need a little support! Interested in getting one on one grocery guidance? Schedule an in-person or virtual grocery store tour today. Meanwhile, follow me on Instagram for more foodie finds and grocery tips!
Can I have of those protein list