Trader Joe's Grocery List

Meatless Lean Items:
-Trader Joe’s Meatless Meatballs: 10 meatballs= 1 lean (no healthy fat needed)
-Hi Protein Veggie Burger: 1 patty= 1 lean (no healthy fat needed)
-Beefless Ground Beef: 1 cup= 1 leanest
-Sriracha Baked Tofu: 7oz= 1 lean (Note: the Teriyaki option is NOT approved)
-Hi Protein Tofu: 6oz= 1 lean
-Plain Tofu, extra firm: 8oz= 1 lean
-Plain Tofu, firm: 8oz= 1 lean
-Some TJ’s locations also carry Morning Star Farms products
-Reduced fat Mexican cheese medley:
-TJ’s 12oz bags give the biggest bang for your buck, in our experience!
-Dairy products available: Greek yogurt, milk (dairy and non-dairy), cheeses, etc.
-Egg beaters: 2 cups= 1 leanest

Frozen Items:
-Trader Joe’s Turkey Burgers 1 ½ burger=1 lean protein (no healthy fat needed)
-Trader Joe’s Chili Lime Chicken Burger 2 burgers=1 lean protein (no healthy fat needed)
-Mahi Mahi burgers 2 ½ burgers=1 lean protein (no healthy fat needed)
-Trader Joe’s Tuna Burgers: 2 burgers=1 lean (no healthy fat needed)
-Trader Joe’s Crab Cakes: 3 cakes=1 leaner protein (1 healthy fat needed)
-Trader Joe’s Turkey Meatballs: 5 meatballs=1 lean protein (no healthy fat needed)
-Riced Cauliflower stir fry: ½ cup=1 green
-Salmon Burgers: 2 patties=1 lean protein (no healthy fat needed)
-Langostino Tails: 7 ounces=1 leanest protein (2 healthy fats needed)
-Argentinian red shrimp 7 ounces=1 leanest protein (2 healthy fats needed)
-Trader Joe’s Hi Protein veggie burger 1 patty=1 lean (no healthy fat needed)
-Trader Joe’s shitake chicken frozen meal 1 ½ cups is a complete lean and green no additional greens and no healthy fat needed
-Shrimp stir fry: entire bag (without the sauce)=1 complete lean and green
-Frozen Kabocha squash ½ c=1 green

-Zucchini Spirals 1 serving (1/4 container)=1 green
-Frozen Grilled Asparagus (1/2 cup)=1 green

-Trader Joe's Asian Vegetables with Beijing Style Soy Sauce (1/2 cup)=1 green

Meat Aisle:
-Ground Turkey, ground chicken, extra lean ground beef, fish, boneless skinless chicken (look at guide for servings allowed)
-Trader Joe’s chicken hot dogs 3 links=1 leaner (1 healthy fat needed but limit to once a week due to sodium levels in hot dogs)
-Trader Joe’s spicy Italian chicken sausage 2 links=1 lean
-Trader Joe’s chicken sausage (meal idea: try frying in pan with cabbage and fire roasted tomatoes, add a little salt and Caribbean seasoning)
-Chicken breakfast sausage 6 links=1 lean

Green/Produce Items:
-Riced cauliflower ½ cup=1 green
-Riced broccoli ½ c=1 green
-Jicama: ½ cup= 1 green
-Green goddess dressing: 2 Tablespoons=1condiment
-Cilantro salad dressing 3T=1 healthy fat OR 1T=1 condiment
-Organic dill pickle spears: 2 pickles=1 optional snack
-Spiralized zucchini (zoodles): can often be found in the produce section
-Plain Frozen Riced Cauliflower: 1/2 cup= 1 green (found in the frozen food aisles) --Hearts of Palm, spears or medallions: 1/2 cup= 1 green (found in the canned-food aisles)
-Lots of appropriate fresh veggies available in the produce section

Misc. Items:
-Green Goddess Dressing: 2 Tbsp.= 1 condiment
-Cilantro Salad Dressing: 3 Tbsp.= 1 healthy fat OR 1 Tbsp.= 1 condiment
-Organic Dill Pickle Spears: 2 spears= 1 optional snack
-TJ’s Organic Tomato Basil Sauce: 1/4 cup= 1 green
-Enchilada Sauce: 1 Tbsp.= 1 condiment
-Everything But the Bagel Seasoning mix: 1/2 tsp.= 1 condiment (their other spices qualify as well)
-TJ’s salsa: 2 Tbsp.= 1 condiment
-Coconut Cold Brew Coffee Concentrate
-Chomps meat sticks: 1 stick will count as 1 ounce of protein, we recommend only consuming this product on occasion because it is high in sodium.

Grocery Aisle:
-Trader Joe’s organic tomato basil marinara sauce ¼ cup=1 green
-Enchilada sauce 1T=1 condiment
-Everything But the Bagel Seasoning ½ tsp.=1 condiment
-21 seasoning salute ½ tsp.=1condiment
-Satay peanut sauce 1T=1 condiment
-Three cheese Pomodoro pasta sauce ¼ c=1 green

-Balsamic Vinaigrette 1T=1 healthy fat
-Giottas Balsamic 1.5T=1 healthy fat

-Thai Yellow Curry Sauce 2T=1 healthy fat

Dairy:
-Reduced fat cheese (Mexican, cheddar, mozzarella) refer to plan cheese guide
-Almond cheese 1 1/3 cup=1 lean, no healthy fat needed
-Spinach sour cream dip 2T=1 healthy fat
-Trader Joe’s reduced quilt chunky guacamole 1T=1 condiment
-Lite Havarti cheese 4 slices=1 lean
-Lite shredded 3-cheese blend 4 oz.=1 condiment


Thank you for compiling this list David and Sharon Shaner!



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