When you’re on a diet, you’re already working overtime to keep track of calories and nutrition—which means minimizing prep time makes your weight-loss goals more attainable.
Enter: Trader Joe’s, every healthy girl’s one-stop shop for simple, cheap eats. That said, not everything in the store is diet-proof. To keep your picks waistline-friendly, nutritionist Jenny Beth Kroplin, R.D., suggests following the 80/20 rule: Fill your cart with 80 percent fresh ingredients and 20 percent processed. When you’re choosing processed, look for at least five grams of protein and three grams of fiber. For sugars, 12 grams or less is generally okay, while up to 10 grams of fat is a good benchmark. As far as frozen foods go, watch the sodium and max out at 400 milligrams per serving. And for all prepackaged meals, aim for 400 calories or less.
With all of that in mind, here are Kroplin’stop picks for weight-loss foods at Trader Joe’s.
TJ’s Frozen Reduced Guilt Mac & Cheese
“You might overlook this because you think you can’t have mac and cheese when you’re trying to lose weight, but this is a healthier version,” says Kroplin. Down one whole container and you’ll top off at 270 calories plus 15 grams of protein and 20 percent of your daily calcium, all for minimal fat; pair with a tossed green salad for a complete meal.
TJ’s Cilantro & Chive Yogurt Dip
Low-calorie (50 cals per two-tablespoon serving) and low-carb, this dip is a delish complement to fresh veggies for a light, filling snack. “I personally use that all the time and love it,” says Kroplin. She notes that because it contains yogurt, it’s got live active probiotic cultures, which can help with inflammation and leptin resistance—a big hormonal component of weight gain.
TJ’s Frozen Superfood Pilaf
This side dish pairs perfectly with lean protein—think shrimp, chicken, salmon, tempeh, or lean beef—for one complete meal. A blend of sweet potatoes, carrots, quinoa, and kale, it’s jammed with nutrients and ridiculously easy to prep.
Switch up your salmon with this miso-glazed salmon recipe:
TJ’s Broccoli and Kale Slaw
Low in calories and carbs but high in fiber, a dose of kale and broccoli easily bumps up the volume of any meal. And that can help you feel fuller and more satisfied. “This is also high in calcium, which has been shown to help burn fat,” says Kroplin. Since raw kale is tough, she suggests massaging it with olive oil or lemon juice and sea salt, then chopping fine and tossing with a handful of sunflower seeds or sliced almonds, beans, and fresh grilled chicken or fish. You can also blend two cups into a smoothie (with one-half to one cup berries and half a banana) for two servings of fruit and veggies.
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TJ’s Fat Free Cottage Cheese
Kroplin says this cottage cheese often makes her menu. “It’s one of the best diet-friendly foods because it’s high in protein and very low in calories, carbs, and fats. Because of that, it’s very filling,” she says. Dip with veggies or add fresh-cut pineapple, peaches, or berries for a snack or as a side. Just hold back from eating the whole container in one sitting, since cottage cheese is also relatively high in sodium.
TJ’S Frozen Mojito Salmon
At 32 grams of protein per serving, this flavorful salmon makes a satisfying meal served with a fresh chopped side salad to keep calories low or with quinoa for an extra dose of fiber and protein. Salmon is packed with iodine, an essential mineral that keeps our thyroid—the organ that regulates metabolism hormones—in balance. “Iodine can be really hard to get in your diet. You can only get it in fish and iodized salt. And Americans tend to run low,” says Kroplin. It’s also high in omega-3 fatty acids, which have been shown to help reduce inflammation in your body to help with weight control, Kroplin notes.
TJ’s Riced Cauliflower And Riced Broccoli
Both cauliflower and broccoli are high in fiber, which creates bulk in your belly to give you that feeling of fullness. And the pre-cut riced preparation makes this a simple, lower-calorie replacement anywhere you’d use rice. Kroplin likes to use add cauliflower rice to a stir-fry to bulk the meal up with an extra dose of veggies. Just add chicken to create a nutrient-dense meal loaded with fiber.
Related:These Are The Best Wines To Drink If You’re Trying To Lose Weight
TJ’s Southwestern Chopped Salad
This salad kit is the definition of fresh: cabbage, romaine, pepitas, green onions, cilantro, cotija cheese, and an avocado vinaigrette, adding up to just 160 calories per serving. For an easy meal, top with lean beef or grilled chicken for more protein along with chopped red peppers, broccoli, and cauliflower for volume.
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TJ’s Super Seed & Ancient Grain Blend
Packed with four grams of dietary fiber per serving, this filling seed and grain mix helps you feel full. Sprinkle it on cereal, yogurt, smoothies, chia seed pudding, salads, or in baked goods to up the fiber, healthy fat, and protein. “It creates bulk in the belly and gives you that fullness factor,” says Kroplin.
TJ’s Quick Cook Steel Oats
Oats are loaded with beta-glucans, soluble fibers that help with satiety and regulate metabolism. And, unlike most steel-cut oats, these prep in under eight minutes while still boasting four grams of fiber and five grams of protein. Cook with skim milk to bump up the protein quotient and top with fresh berries for a quick, easy breakfast. Kroplin also suggests mixing oats with peanut butter, flaxseeds, and mini chocolate chips. Roll together into bite-sized balls and store in the fridge.
Related:7 Women Share How They Lost Weight Without Counting a Single Calorie
TJ’s Steamed Lentils
Kroplin loves TJ’s precooked lentils because they’re easy to prep: just heat and serve. They also contain resistant starch, a dietary fiber that resists digestion and can help with weight loss. “Resistant starch never enters your bloodstream, so it helps the body burn fat, fills you up, and reduces your overall hunger. It can help with blood sugar control and immunity, plus it’s bulky and takes up space in stomach,” Kroplin explains. Because they’re lightly seasoned with onions, they make a filling protein- and fiber-packed side dish all by themselves. You can also swap for pasta in salads, or use lentils as a more nutrient-dense side dish than rice with grilled fish, chicken, or beef. Kroplin likes tossing chilled lentils with fresh spinach, chopped tomatoes, cow-based feta, and chopped red onion for a Mediterranean lentil salad.
TJ’s Peanut Butter And Oats Bars
For an on-the-fly snack to bridge the gap between meals, grab one of these filling bars for nine grams of fiber, six grams of protein, and just 130 calories.
TJ’s Organic Low Fat Plain Yogurt
Yogurt’s probiotics boost your gut health by feeding the good bacteria. As long as it’s plain, yogurt is high in protein and low in sugar. And at just 100 calories in a cup, you can have a lot of it and still keep your meal in check. Kroplin likes to use yogurt as a replacement for sour cream, either as a side or as a swap in any recipe. To avoid a calorie bomb at breakfast, top with fresh berries and one-quarter cup granola, two tablespoons of chia seeds, or one-eighth cup of mixed nuts. Need a hint of sweet? Sprinkle lightly with coconut sugar, which doesn’t spike your glycemic index as quickly as regular sugar, or a half teaspoon of local honey.
TJ’s Mini Mint Ice Cream Mouthfuls
Kroplin’s rule of thumb: One small treat once a day is fine. “As humans, we naturally want what we don’t have," she says. “Allowing ourselves to enjoy a small treat every day, as long as it’s between 150 to 200 calories, keeps us from going overboard.” At under 200 calories and five grams of fat for two sandwiches, this tasty little treat checks all of those boxes without breaking your calorie bank.
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TJ’s Zesty Nacho Kale Chips
You could down a whole savory bag of these crunchy bad boys for less than 300 calories—but try to keep it to one serving at a time. You’ll also get a shot of protein, fiber, and calcium, which (again) all help with weight loss, plus vitamins A and C. And since a mid-morning and mid-afternoon snack of 200 calories or less helps get you to your next meal, pair these chips with a healthy protein or fat, like a piece of hard cheese or beef jerky for staying power.
TJ’s Taste of Alsace Frozen Flatbread with Ham, Caramelized Onions & Gruyere Cheese
For 140 calories, seven grams of fat, and six grams of protein, this wheat-crust flatbread makes for a healthier pizza fix. To make a meal, top with veggies sautéed in coconut oil spray for bulk and pair with a side salad.
Colleen de Bellefonds
Colleen de Bellefonds is an American freelance journalist living in Paris, France, with her husband and dog, Mochi. She loves running, yoga, and wine, and is very particular about her baguettes.
