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 section with their famous mandarin orange chicken.
To help you get started, our registered dietitians put together a list of high-protein Trader Joe’s picks you can add for under $30. Let’s dive in!
Trader Joe’s Nutritionist Recommended High Protein Shopping List
Trader Joe’s Nonfat Plain Greek Yogurt (0% milk fat)
17g protein per ¾ cup | $2.99
This natural Greek yogurt offers one of the highest protein-to-price ratios on the list. Even better? There’s no added sugar and yet it works in both sweet and savory situations – breakfast bowls, sauces, marinades, you name it.
It’s also nutritionally impressive, providing live cultures to support your gut and calcium for bone health.(2,3,4)
“Natural Greek yogurt is a versatile, protein-rich 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 food prep, like marinating your chicken.
Chicken Breakfast Sausage Patties
13g protein per 2 patties | $2.99
Swap traditional sausage patties for these chicken patties for a low-sodium, low-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 hearty breakfast patty on the side. “But I also don’t want to break my budget on sodium, fat, and calories, so these chicken sausage patties are a win-win-win,” says Katherine Basbaum, MyFitnessPal nutritionist.
The real advantage is how flexible these are. Slip them into wraps, crumble them over bowls, or combine them with eggs for dinner. They work whenever you need them.
Peeled edamame with sea salt
9g protein per ½ cup | $3.99 (9 ounces)
Edamame is a plant-based protein option that also provides fiber, making it particularly filling for its size. (8) Since it comes frozen, it’s easy to portion, reheats quickly, and keeps well in the freezer even on busy weeks.
“Shelled edamame makes a great addition to any salad or bowl, or can be eaten as a snack for a quick protein and fiber addition, as well as a little crunch,” says Joanna Gregg, MyFitnessPal nutritionist.
Protein-rich organic tofu
14g protein per 3 oz. serve | $2.99
This tofu contains more protein than Trader Joe’s standard firm tofu thanks to the use of sprouted soybeans. (9) Sprouting can improve nutrient availability, including protein. (10)
Its particularly firm consistency makes it easy to prepare and goes well with a variety of dishes. “Try adding it to stir-fries, soups, curries, bowls, burritos, or other Asian dishes,” says Brookell White, nutritionist at MyFitnessPal.
Caramelized turkey meatballs with onions and peppers
22g protein per patty | $6.99 (4 patties)
These turkey meatballs offer a high-protein option with less saturated fat than traditional beef burgers. (11,12) Plus, the caramelized onions and peppers provide integrated flavor without adding any extra sodium.
Tracking helps here. Log your meals in an app like MyFitnessPal gives you a reality check about how much sodium you actually consume on a daily basis.
“Enjoy them like a regular burger, on a lettuce wrap, crumble the cooked burger and add it to a bowl with grains and veggies, or serve alongside eggs for breakfast – there are 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 (FAQs)
- How do you create a high-protein meal plan?
Start by choosing a protein anchor for each meal, such as: E.g., Greek yogurt for breakfast, chicken or tofu for lunch, and turkey meatballs or lean beef for dinner. Then build on that by adding vegetables, carbs, and fats. Keep it simple and opt for already cooked, frozen or pre-portioned foods.
- How much protein should each meal contain when meal planning?
On a daily level, the USDA’s minimum recommendation is 0.8 grams of protein per kilogram of body weight. (13)
When spreading this intake across meals, aiming for 25-30g per meal will help you meet your daily needs without overloading a single plate. (14) These nutritionist-rated protein-rich foods make it easier to hit those numbers with real meals instead of relying on protein powders or complicated concoctions.
- Does it matter when you eat proteins throughout the day?
Spreading protein intake across meals is generally more effective than consuming most of it at once.
Research suggests that dispersing 25-30g of protein per meal throughout the day may support better muscle protein synthesis than consuming the same total amount concentrated in fewer meals. (14)
The most important factor, however, is meeting your total daily protein goal. Track your protein intake MyFitnessPal to see which meals and snacks currently contain the most protein and to determine where you have the opportunity to spread your intake while still meeting your protein goal.
Conclusion
After exploring the aisles and picking up your favorite protein-packed staples, you’ll have a mix that’s both convenient and filling.
And to get the most out of your haul, track your protein and plan your meals MyFitnessPal turns these decisions into habits that actually stick.
Note: Prices are subject to change but were correct at the time the article was published. Please check with retailers or online platforms for the most current pricing information.
The post The Ultimate High Protein Haul from Trader Joe’s (Under $30) appeared first MyFitnessPal Blog.
