Trader Joes

Hybrid Performance Method
October 11, 2019 (4 weeks ago)

Have you ever walked into Trader Joes and you were totally overwhelmed by all of the options and you had no idea where to start? Or maybe you have things do to and spending time reading labels and browsing through the aisles isn’t on your radar. Don’t worry, we have you covered! 

We are going to break down some of our favorite options by macronutrient or type to make things easy for you. 

Dips & Dressing & Sauces

The dips and sauces at Trader Joe’s are so unique and chances are you will find a few options in your shipping cart that you didn’t plan on. These are great choices that allow you to spice up your meal without breaking the macro bank. 

  • Egg White Salad Serving Size: 85g (3f/2c/7p)
  • Reduced Guilt Spinach and Greek Yogurt Dip Serving Size: 28g (2.5f/2f/1p)
  • Avocado Tzatziki Dip Serving Size: 31g (1.5f/2c/1p) GF 
  • Everything But the Bagle Greek Style Yogurt Dip Serving Size: 2tbsp (5f/2c/1p) GF 
  • Green Goddess Salad Dressing Serving Size: 30mL (2f/1c/0p) GF/V
  • Cilantro Salad Dressing Serving Size: 30g (3.5f/2c/1p) GF
  • Chili Pepper Sauce Serving Size: 1tsp (0f/1c/0p) GF/DF/V
  • Cashew Fiesta Dip Serving Size: 24g (2f/2c/1p) GF/DF
  • Reduced Guilt Chunky Guacamole Dip Serving Size 30g (2f/2c/1p) GF


If you are on board with the cauliflower craze then the frozen section is for you and if you don’t love cauliflower there are still plenty of options to include frozen proteins and ice cream as well!

  • Jasmine Rice Serving Size: 142g (0f/46c/4p) GF/DF
  • Riced Cauliflower Bowl Serving Size: 119g(7f/11c/5p) GF/DF
  • Chicken Burrito Bowl Serving Size: 330g  (10f/51c/22p) GF
  • Cauliflower Gnocchi Serving Size: 140g (3f/22c/2p) GF/DF
  • Cauliflower and Broccoli Vegetable Patties Serving Size: 100g (4f/12c/4p) 
  • California Veggie Patties Serving Size: 71g (5f/14c/5p) GF/DF
  • Cauliflower Pizza Crust Serving Size: 50g (0f/17c/1p) GF/DF
  • Turkey Burgers Serving Size: 112g (10f/0c/22p) GF/DF
  • Reduced Guilt Spinach and Cheese Stuffed Shells Serving Size: 241g (7f/33c/20p)
  • Chicken Tikka Masala Serving Size: 241g (14g/39c/21p) GF
  • Butter Chicken with Basmati Rice Serving Size: 250g (6f/33c/21p)


If you don’t have time to cut up veggies or if it’s just something that you don’t love to do, Trader Joe’s has a great selection of ready-to-cook options that can help decrease the time you are in the kitchen!

  • Riced Vegetable Medley Serving Size: 85g (0f/5c/2p)
  • Butternut Squash Zip Zags Serving Size: 85g (0f/10c/1p)
  • Riced Cauliflower Serving Size: 200g (0f/10c/4p)
  • Riced Broccoli Serving Size: 200g (0f/10c/4p)
  • Sliced Criminimi Mushrooms Serving Size: 72g (0f/3c/2p)
  • Asparagus Saute Serving Size: 72g (0f/4c/2p)
  • Shaved Brussel Sprouts Serving Size: 85g (0f/8c/3p)
  • Broccolini Serving Size: 85g (0f/5c/3p)


Getting into a protein rut can be all too easy but the selections at Trader Joe’s helps to make it easy when you need to switch things up. You can’t be 96/4 ground beef!

  • Tofu Serving Size: 85g (3f/0c/8p)
  • Fat-Free Crumbled Feta Serving Size: 28g (0f/1c/7p)

96/4 Lean Ground Beef Serving Size: 113g (4f/0c/21p) 

  • Sweet Apple Chicken Sausage Serving Size: 68g (6f/7c/11p)
  • Non-Fat Plain Greek Yogurt Serving Size: 227g (0f/7c/22p)
  • Wild Nova Smoked Salmon Serving Size: 56g (1.5f/2c/13p)
  • Uncured Turkey Bacon Serving Size: (3f/0c/12p)

Dry Goods

If you have a few spare minutes to browse your local Trader Joes, the dry goods are where you can find some unique options. However, you can’t beat the popular “Everything But the Bagle” seasoning and cookie butter! 

  • Green Jackfruit Serving Size: 140g (0f/10c/0p)
  • Buttermilk Protein Pancake Mix Serving Size: 40g dry (1f/23c/10p)
  • Speculoos Cookie Butter Serving Size: 15g (6f/8c/1p)
  • Everything But The Bagle Sesame Seasoning Blend 
  • Mushroom and Company Multi-purpose Umami Seasoning 
  • Spindrift Serving Size: 12fl oz (0f/2c/0p)
  • Black Beans Serving Size: 100g (0f/15c/5p)
  • Reduced Guilt Pita Chips Serving Size: (3f/15c/3p)

Pre-Made Food

If you’re n the go and don’t have time to make a meal or maybe you are traveling and need something easy, the pre-made meals have you covered. After a minute or two, you could have a meal ready to go. 

  • Chicken Tikka Masala Serving Size: 227g (9f/36c/18p) GF
  • Just Chicken Serving Size: 85g (2.5f/1c/24p)
  • Mango Jicama Slaw Serving Size: 113g (3f/14c/1p) GF/DF
  • Cauliflower Tabbouleh Serving Size: 100g (6f/6c/2p) GF/V
  • Roasted Rosemary Boneless Chicken Breast Serving Size 170g (5f/33c/17p) GF

Feeling overwhelmed with all of these choices? That’s ok!  We are going to share our favorite recipe that requires zero stovetop cooking and can be made in under ten minutes so you can make this on the road or if you are short on time. 

Base Items

Just Chicken Serving Size: 85g (2.5f/1c/24p)

Jasmine Rice Serving Size: 142g (0f/46c/4p) GF/DF 

Black Beans Serving Size: 100g (0f/15c/5p)

Reduced Guilt Chunky Guacamole Dip Serving Size 30g (2f/2c/1p) GF

Optional Items

Chili Pepper Sauce Serving Size: 1tsp (0f/1c/0p) GF/DF/V

Reduced Guilt Pita Chips Serving Size: (3f/15c/3p)


Cook both rice and beans separated as directed on labeling and once they are done cooking, heat up the chicken. After you have heated up the chicken rice and beans, top with reduced guilt chunky guacamole dip.

Want a bit more spice or maybe some crunch? Add a bit of chili pepper sauce or some reduced guilt pita.

Short on carbs? Swap the rice for riced cauliflower! 

Do you have a favorite item that you don’t see here? Share a comment below and let us know!


Leave a Reply

Your email address will not be published. Required fields are marked *