Trader Joe’s is a staple grocery store for our Body To Soul Health Dietitians. We appreciate the quality of many of their products as well as their unique offerings.
When shopping, our dietitians like to prioritize, fiber, protein, and healthy fats. They read labels to check the fat, carbohydrate, protein, fiber, sugar, and micronutrient content of foods. They also like reading ingredient lists to identify and avoid foods containing:
- Seed oils (canola, corn, cottonseed, grapeseed, soy, rice bran, sunflower and safflower)
- High fructose corn syrup
- Artificial sweeteners (saccharin, sorbitol, sucralose, aspartame, xylitol, etc)
- Artificial colors
- Artificial flavors
- Nitrates/Nitrites
- BHA/BHT
- and more
We’re excited to share some of our favorite items from Trader Joe’s with you! You may notice that a few of these foods don’t meet every standard we typically recommend, and that’s okay! We know it can be tough to completely avoid processed foods, and the key is finding a balance that works for you. What truly matters is fueling your body in a way that makes you feel your best – from Body to Soul.
Protein
1. Deli Meats
Deli meat is such a convenient and tasty way to add protein to your meals! We love using it for sandwiches, wraps, salads, and more. But it’s important to remember that deli meat is processed, and frequent consumption has been linked to a greater risk of certain cancers, mostly due to the chemicals and processing involved. That said, it doesn’t mean we have to avoid it entirely! There are definitely healthier options out there. When choosing deli meat, look for organic, pasture-raised, or free-range options with no added nitrates, nitrites, artificial colors, or flavors. This turkey breast deli meat from Trader Joe’s ticks all those boxes and is a much safer choice for your next meal!
2. Precooked Meats
Another quick and easy way to boost protein in your meals! We love that Trader Joe’s offers a fantastic variety of precooked meat options. Just like with deli meats, it’s important to follow the same guidelines—steer clear of nitrates and nitrites, and whenever possible, choose organic, grass-fed meat products for a healthier, more wholesome option.
Precooked proteins we like include:
- Chicken Sausage
- Chicken Meatballs
- Beef Sirloin
- Grilled Chicken Breast
3. Raw Poultry
Chicken and turkey are absolute staples in our kitchens! Our dietitians love using everything from whole birds to breasts, thighs, wings, and even ground turkey. They’re low in fat, packed with protein, and super versatile for any meal. For a healthier option, organic, free-range poultry is a fantastic choice, and it’s definitely worth picking up next time you’re at Trader Joe’s!
4. Grass-fed Beef
Beef is an incredibly nutritious powerhouse, packed with protein, iron, and a range of essential vitamins and minerals. But not all beef is created equal! Conventional beef tends to have fewer micronutrients and higher levels of inflammatory omega-6 fatty acids compared to grass-fed beef. When shopping for beef, opt for lean cuts from organic, grass-fed cows for the best nutritional benefits. Our dietitians love using beef in all its forms, from juicy steaks to ground beef. They’re also always on the lookout for sales on beef bones—check out their amazing recipe for homemade bone broth!
5. Yogurt/Kefir
Yogurt and kefir are fantastic protein-packed options that our dietitians absolutely love! They’re perfect when paired with low-sugar granola and fresh fruit for a delicious and nutritious meal or snack. But the real magic of yogurt and kefir lies in their fermented nature—they’re packed with gut-friendly bacteria that support digestive health.
6. Tofu/Tempeh
Our dietitians absolutely love incorporating a wide variety of proteins into their meals, and they’re especially passionate about plant-based options! These proteins are not only super easy to prepare, but they’re also versatile and budget-friendly. Trader Joe’s has so many amazing plant-based choices, and our dietitians especially enjoy picking up tofu and tempeh. They’re perfect for creating delicious stir-fries, salads, wraps, and so much more!
7. Pasture-Raised Eggs
Another nutrition holy grail? Eggs! These little powerhouses are packed with nutrients and are incredibly versatile and affordable, which is why our dietitians always have them on hand. Whenever possible, we recommend opting for organic, pasture-raised eggs. The hens are treated with more care, and the eggs are loaded with double the anti-inflammatory omega-3s, six times the Vitamin D, plus higher amounts of Vitamins E, A, B12, and choline compared to conventional eggs. Egg whites are a great choice when you’re looking to fit extra protein in your meal.
8. Turkey Burgers
These frozen turkey burgers are a total lifesaver when it comes to quick and easy protein! Our dietitians always have them stocked in the freezer for those busy days when time is tight. Just heat them up, and you’re ready to go! Serve them in a wrap, on a burger bun, or even crumbled over a salad for a delicious, hassle-free meal in minutes.
Carbohydrates
1. Cauliflower Gnocchi and Pizza Crusts
Such a hidden gem at Trader Joe’s! It’s a little lower in carbs than regular gnocchi but packs in more fiber—what’s not to love? We can’t get enough of this quick and easy pasta, and it’s perfect for so many recipes. Our dietitians especially enjoy sautéing it in a frying pan and pairing it with marinara sauce, fresh parmesan, broccoli, and Trader Joe’s chicken meatballs (as mentioned above). It’s a delicious, healthy meal that’s sure to satisfy! Our dietitians also like to grab the cauliflower pizza crusts for an easy weeknight meal!
2. Pre-cooked Lentils
Lentils are an absolute staple in our kitchens! They’re not only super easy to cook and incredibly delicious, but they also pack a serious nutritional punch with tons of iron and fiber. Trader Joe’s makes it even easier by offering pre-cooked options! We’re big fans of both the shelf-stable canned lentils and the steamed packs from the refrigerated section. Our dietitians love using lentils in everything from hearty salads and chilis to flavorful curries, burgers, and so much more. They’re the perfect addition to any meal!
3. Sourdough Bread
Bread is such a versatile staple that’s perfect for so many quick and easy meals! Our dietitians especially love using sourdough bread because the fermentation process makes it lower on the glycemic index (hello, better blood sugar control!) and enhances the bioavailability of nutrients. When picking up sourdough, be sure to check the ingredient list—look for a simple combo of just flour, water, and salt. If you see yeast, baking powder, or baking soda, you might not be getting the real deal!
4. Tortillas
Breakfast burritos, wraps, bean quesadillas…the possibilities are endless! Trader Joe’s offers a fantastic selection of wholesome sprouted tortillas and even gluten-free alternatives, all at a great price.
5. Beans
Are we ever going to create a shopping list that doesn’t include beans? Probably not, and honestly, why would we? They’re such an affordable, versatile powerhouse of nutrition! Our dietitians always keep a variety of beans on hand—garbanzo, black, kidney, pinto, white, and more. They’re the perfect addition to salads, wraps, tacos, soups, curries, burgers, and yes, even some delicious desserts!
6. Popcorn
Another common staple in our dietitian’s pantries? Popcorn! Did you know that corn is a whole grain? It’s true! Popcorn is a high-fiber snack that keeps you feeling full, especially when paired with protein. We love the popcorn from Trader Joe’s because it’s organic and seasoned with simple, wholesome ingredients like extra virgin olive oil and salt—no scary chemicals like you’ll find in other brands.
Fats
1. Almond Butter
Perfect for drizzling over yogurt and oatmeal, mixing into sauces and dressings, or adding to desserts, nut butters are another staple for our dietitians. From peanut to almond to sunflower, we absolutely love all kinds of nut and seed butters! Not only do they taste amazing, but they’re packed with healthy monounsaturated fats, protein, fiber, iron, magnesium, and a whole range of vitamins like E and B.
2. Guacamole
These grab-and-go guacamole packs are a total lifesaver for adding those healthy fats to our meals in a snap! Our dietitians love tossing guac into salads, topping off eggs, spreading it on wraps, or pairing it with tacos—seriously, the possibilities are endless. Try them out the next time you’re at Trader Joe’s!
3. Grass-fed Butter
Our dietitians always stock up on Kerrygold’s grass-fed butter. Here’s something you might not know: grass-fed butter is a fantastic source of Vitamins A, K, and D. Plus, when you compare it to regular butter, it has a much better balance of omega-3 to omega-6 fatty acids!
4. Organic Extra Virgin Olive Oil
Another staple in our kitchens; olive oil! It’s used in nearly all of our recipes. A high-quality olive oil like this one is rich in heart-healthy monounsaturated fatty acids, Vitamins E and K, and antioxidants. Our dietitians also like to use avocado and coconut oil, which Trader Joe’s offers as well!
5. Organic Hummus
Hummus is a total flavor powerhouse, made with a creamy blend of chickpeas and tahini! It’s the perfect way to sneak in some healthy fats and fiber while satisfying your taste buds. Our dietitians are all about using hummus in so many ways—whether it’s swirled into salads, spread on wraps, mixed into sauces, or drizzled as a dressing. And honestly, sometimes it’s just perfect on its own, paired with crunchy veggies or seedy crackers for a snack that’s both delicious and nourishing!
6. Chili Onion Oil
Trader Joe’s Crunchy Chili Onion Oil is a game-changer! Our dietitians love to keep this on hand. It brings that perfect mix of chili heat and crispy onions to any dish. Drizzle it over eggs, soups, hummus, pasta, or burgers for an instant flavor boost. It’s the perfect way to add a spicy, savory kick to just about anything!
Fruits and Vegetables
1. Frozen Vegetables
Frozen at the peak of ripeness, these pre-cut vegetables are a game changer for making balanced meals effortlessly. Our dietitians always have a stash of frozen veggies on hand – whether it’s to toss into soups, mix into omelets, or simply heat up as a quick and nutritious side to any meal or snack.
2. Canned Vegetables
Canned vegetables may lose a bit of their nutrients during processing, but they’re still an amazing, hassle-free way to pack more veggies into your day! They’re always ready in your cupboard, making it easy to grab them whenever you need a quick meal boost. Our dietitians love stocking up on canned veggies like beans, lentils, corn, green beans, and more, with pumpkin and tomatoes being their absolute favorites. Pumpkin adds a delicious veggie boost to smoothies, oatmeal, and baked treats, while canned tomatoes are a game-changer for whipping up a rich pasta sauce or adding depth to soups, stews, and curries.
3. Fresh Produce
Fresh fruits and vegetables are always a top priority in our dietitians’ carts! They love incorporating a colorful variety of produce into their meals, as fresh fruits and veggies not only taste amazing but also add more volume to dishes compared to their frozen or canned counterparts. Trader Joe’s has an incredible selection of fresh produce, whether you’re looking for whole foods like crisp apples and cucumbers or prepped options like ready-to-go salad mixes and zucchini noodles that make meal prep a breeze. And don’t forget about fresh herbs – they are a nutrient-packed vegetable that can transform any dish and take the flavor to a whole new level.
Bonus Convenience Items
1. Tofu Sheets
These tofu sheets from Trader Joe’s are such a fun way to add more protein to your meals! Just like regular tofu, they have a mild flavor, so they easily soak up whatever seasonings or sauces you pair with them. You can slice them into stir-fries, toss them into soups, or even use them as a clever swap for seaweed or rice paper in wraps and sushi. The possibilities are endless, and they’re a super versatile addition to your kitchen!
2. Mango Blueberry Chia Bowl
While making chia seed pudding at home is always an option, there’s something so convenient about having a pre-made bowl ready to go! The Mango Blueberry Chia Bowl from Trader Joe’s is the perfect grab-and-go snack. Made with wholesome ingredients, our dietitians love using it as a quick snack or even as the base for a meal. And with 9 grams of fiber per bowl? It’s a powerhouse of nutrition in every bite!
3. Riced Cauliflower Stir Fry
If you’re looking for convenience and nutrition in one, Trader Joe’s cauliflower stir fry is a must-try! Packed with a colorful mix of veggies, it’s the perfect low-carb, nutrient-dense side to add to any meal. Our dietitians love how easy it is to whip up and how it complements everything from protein dishes to grain bowls!
4. Overnight Oats
Our dietitians enjoy overnight oats almost every week—they’re such a lifesaver for busy mornings! By prepping breakfast the night before, it’s ready to go when you are. But if you’re short on time, Trader Joe’s has some fantastic pre-made options. Made with mostly whole foods and sweetened naturally with dates, it’s the perfect snack to keep on hand for a quick, nutritious bite anytime!
5. Smoothie Blends
Smoothies are a go-to for our dietitians when it comes to packing in more fruits and veggies! This smoothie blend from Trader Joe’s is perfect for adding your favorite protein powder, seeds, oats, and milk, creating a balanced and satisfying meal or snack.
6. Papadums
Trader Joe’s papadums are a smaller version of the traditional Indian snack. Made from lentils and chickpeas, these crisps contain more fiber and fewer carbs per serving than most other chips. Our dietitians love to crumble them on soups and salads for an extra crunch, or dip them into hummus alongside fresh veggies for a satisfying, healthy treat.
Fun Foods
1. Dark Chocolate Almonds
Craving something sweet? These chocolate almonds are the perfect indulgence! They’re a delicious combination of rich, creamy chocolate and crunchy almonds, offering a satisfying treat that’s also packed with healthy fats, protein, and fiber. It’s the perfect way to satisfy your sweet tooth while still nourishing your body! Trader Joe’s also sells other chocolate-covered nuts like these delicious pistachios!
2. Dark Chocolate Chips
Our dietitians are big fans of stocking up on dark chocolate chips whenever they visit Trader Joe’s! They love opting for chocolate with 70% cacao or more. Why? Because the darker the chocolate, the more antioxidants like flavanols and polyphenols it contains. Plus, it’s a great source of minerals like magnesium, iron, copper, and zinc—making it the perfect balance of delicious and nutritious!
3. Dark Chocolate Sunflower Seed Butter Cups
4. Dark Chocolate Bar
Sometimes, nothing beats the classic simplicity of a chocolate bar! Our dietitians love enjoying it on its own for a quick indulgence or getting creative by incorporating it into one of our many wholesome dessert recipes.
Give These a Try!
Our dietitians have a great selection of go-to favorites at Trader Joe’s that make healthy eating both delicious and convenient. From crunchy papadums and antioxidant-rich dark chocolate to pasture-raised eggs, these foods are packed with nutrients that satisfy cravings while supporting a balanced lifestyle.
Next time you’re at Trader Joe’s, try picking up some of these favorites and experience firsthand why they’re our dietitians’ top picks!
