Want To Lose Weight? Registered Dietitians Swear by These 12 Trader Joe’s Items To Stay on Track

Bobbi Dempsey
·6 min read

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Trader Joe’s is a great resource for a broad assortment of delicious, high-quality foods—many of which you can’t find anywhere else. Nutritionists say the retailer also offers an impressive array of terrific options for those who want to manage their weight.

Tips for Shopping at Trader Joe’s

The most important tip when shopping at Trader Joe’s is to keep it simple. “Don’t over-complicate your meal plan,” says Cristina Flores, a Registered Dietitian Nutritionist (RDN) and Certified Specialist in Obesity and Weight Management (CSOWM) at Top Nutrition Coaching. “You don’t have to meal prep for the week—you can find convenience foods like the ones listed below to help make a balanced meal. The great thing about Trader Joe’s is that they have many convenient options that are nutrient dense.”

Flores cautions against making the mistake of trying to deprive yourself to an extreme, and instead advises smart choices and treats in moderation. “Avoid over-restricting. By allowing yourself to have foods you love and crave in smaller portions or looking for lower calorie swaps to include more frequently, you are more likely to stick with your eating plan.”

She notes that creating satisfying meals is important for weight loss and weight maintenance. “If you were to eat something that is not filling, you are more likely to go back for seconds or add extra snacks to your day. When creating a filling meal, the staples are lean protein, produce, and fiber.”

Related: 35 Best Trader Joe's Snacks For Mid-Day Munchies

Best Items at Trader Joe’s for Weight Loss

Salad Kits

Trader Joe’s has a wide variety of salad kits, and Flores recommends trying the Harvest Apple or the Organic Mediterranean Style options. “These salad kits are bursting with flavor, don’t require any cooking, have all the ingredients you need in the bag—including the dressing—and will help keep you full. You can eat 4 cups for under 200 calories. Make sure to add some protein to create a satisfying meal.” Harvest Apple Salad Kit, $3.99 at Trader Joe’s 

Everything But the Bagel Seasoned Smoked Salmon

“Salmon is a fatty fish that boasts brain-helping DHA and EPA omega-3s,” says Amy Gorin, MS, RDN, an inclusive plant-based dietitian in Stamford, CT, and owner of Plant Based with Amy. “Lox is a delicious way to enjoy it, but it can get pretty pricey. I like that this pick is affordable and also has a fun seasoning!” Everything But the Bagel Seasoned Smoked Salmon, $5.99 at Trader Joe’s

Related: 25 Best Recipes to Make With Trader Joe's Everything Bagel Seasoning

Reduced Guilt Mac and Cheese

“This is one of my personal favorites,” says Flores. “Macaroni and cheese doesn’t have to be a ‘guilty pleasure’ with this option that has 65% less fat and 25% fewer calories than the regular mac and cheese, so a serving of this won’t sabotage your diet. You can create a balanced meal by adding some steamed broccoli and some chicken breast.” According to Become Betty, Trader Joe’s has sold this for $1.99. Reduced Guilt Mac and Cheese, around $1.99 at Trader Joe’s 

Mexican Style Riced Cauliflower

“Cauliflower rice is a great way to add more volume to a meal without adding a lot of extra calories,” says Flores. “While most [types of] cauliflower rice can be bland, this one is full of flavor. You can mix this with regular rice as a side or use as a base to a burrito bowl with beans and meat.” Mexican Style Riced Cauliflower, $3.79 at Trader Joe’s 

Pre-Cooked Chicken Breast

Flores notes that Trader Joe’s has a variety of pre-cooked chicken breasts in assorted styles and flavor combinations. “These are great options when short on time because you can have a lean protein that is filling after only two minutes in the microwave. Try the Grilled Balsamic Vinegar and Rosemary Chicken or the lightly seasoned grilled chicken breast to add to a salad or just a part of a meal.” Not currently showing up on Trader Joe’s website, these are one of those products that you just need to look for in stores. Consider options such as chicken strips or those already mixed with ingredients like brown rice. According to online reviewers like Shopping with Dave, Trader Joe’s typically sells these for under $8. Pre-Cooked Chicken Breast, typically around $7.99 at Trader Joe’s 

Brown Rice Medley

Flores notes that no boiling water is needed for this frozen, microwavable rice. “This whole grain rice medley has 4g of fiber and 5g of protein which will help keep you full and satisfied while maintaining gut health.” According to online reviewers like Freezer Meal Frenzy, Trader Joe’s typically sells this for $4.49 or less. Brown Rice Medley, typically sold for $4.49 or less at Trader Joe’s

Eggs

“I always, always have these in my cart because they're nutrient-dense, convenient, and versatile,” says Gorin. “A large egg offers up six grams of high-quality protein, plus essential vitamins and minerals for supporting our brains and bodies.” She points to a Harvard study noting that moderate egg consumption can be part of a heart-healthy diet. Trader Joe’s has a wide range of egg options, and the company says that more than half of the eggs they sell are from cage-free hens. Pasture Raised Large Brown Eggs, $4.99 a dozen at Trader Joe’s

Organic Spaghetti Squash Nests

“The convenience food at Trader Joe’s makes me really happy,” says Gorin. “I love that these are dried and ready to boil so that you can enjoy spaghetti squash (such as in a pesto spaghetti squash) year-round. The food has just one ingredient, organic dried spaghetti squash, and is a great lower-carb way to enjoy ‘noodles.’” Organic Spaghetti Squash Nests, typically around $3.99 at Trader Joe’s 

Teeny Tiny Avocados

Nutritionists recommend avocados because they are high in fiber and contain healthy fats. These Teeny Tiny Avocados are the perfect size to prevent waste. Try them in a kale and avocado smoothie, which you can customize according to your preferences. Teeny Tiny Avocados, $3.99 a bag at Trader Joe’s 

Related: 10 Real People Share the One Change They Made That Finally Helped Them Lose Weight

Strawberries 

Strawberries are rich in a type of antioxidant called anthocyanins. They’re also low in calories, but their sweet flavor-packed taste makes you feel like you’re enjoying a delicious treat. Trader Joe’s also has organic varieties, as well as frozen strawberries. Strawberries, $8.49 for a 2-pound package at Trader Joe’s 

Almonds

Almonds are considered a superfood because they are rich in healthy fats, antioxidants, fiber and protein. They are great all on their own, or as a garnish or topper in meals or snacks like this microwave cherry oatmeal with almonds. Raw almonds, $4.99 a pound at Trader Joe’s

Honeycrisp Apples

Apples of any type are a smart choice for those wanting to maintain a healthy diet, because these fruits are a great source of fiber and are rich in antioxidants and other nutrients. Honeycrisp apples are popular because of their sweet, not overly tart flavor. They are perfect just as they are, but also make a tasty ingredient for pies and other desserts. Honeycrisp apples, $1.29 each at Trader Joe’s 

Next up, check out these 14 best Trader Joe’s frozen food options.

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