I know I’m not the only one whose love language is Trader Joe’s! It’s a personality trait and I’m okay with it.
So, let’s talk about the best things to buy when you’re casually perusing the aisles of TJ’s (or maybe on a Saturday mission). What are the things that are going to set you up for success for your fat loss goal?
Let me set the stage first – the main things you want to look for when supporting a fat loss goal are items that are high in protein, healthy fat, or fiber, OR a combination of these! When you are trying to lose body fat, you want your meals and snacks to be blood sugar balancing and you can do this effectively by eating PHFF: protein, healthy fat, and fiber. Read more about this strategy here.
These items are mostly specific to things you’ll see at Trader Joe’s.
Turkey burgers – I’ve been buying the turkey burgers for years now and they always live in my freezer. Perfect for an easy protein source when I’m lazy AF at dinner time. I will chop up the burger and have it with a salad kit or put it on top of some high-fiber noodles or hearts of palm with a low-sugar pasta sauce.
Chicken sausages – always always always get a few packages of these. You need them. I keep a pack of these in the freezer at all times. When I need a quick protein, I take 2-3 of them, chop them up, and air fry for 7-8 minutes or so. Great to add to a salad, in a wrap, or on their own. And such yummy flavors.
Steamed lentils – these are found in the produce section and they are already cooked and ready to eat. Amazing way to boost your meal with protein and fiber! 9g of protein per ½ cup.
Shelled edamame – I find both shelled and unshelled edamame at Trader Joe’s, but if I see the shelled I always grab it! A great source of plant-based protein and fiber. I like to add these to salads, a stir fry, or just eat on their own as a snack.
Cottage cheese – amazing source of easy protein. 1 cup of cottage cheese is around 30 grams of protein, so this is perfect for a very fast breakfast or lunch. You can pair with fruit, or I like to dip the mini sweet peppers with it. Oh! And you can totally top this with the Everything But the Bagel seasoning if you want savory!
Cauliflower gnocchi – this is a classic Trader Joe’s find! I actually love these because they are super blood sugar friendly and I feel like I’m eating tater tots. A great way to add some fiber to your meal in a fun way.
Salad kits – amazing for fiber, nutrient-packed greens, and also an easy meal idea! Toss some rotisserie chicken or air-fried chicken sausage on top for a no-brainer lunch or dinner.
Egg frittatas – these are in the frozen section! Really great for a high-protein breakfast and so quick and easy!
Protein bars – the bars I love to grab include Rx bars and Barebells bars. There are many others though and something great to keep on hand for a snack when you’re on the go and need some protein. Check out this blog post for more info on good protein bars to pick for fat loss.
Chickpea and Lentil Chips – a new favorite! They satisfy a crunchy salty chip craving but the ingredients are amazing with plant-based protein and fiber!
Norwegian Crispbread – love these crackers! They are big, which is perfect for toppings like egg salad or some deli turkey. I love these because they actually have a great protein boost with 4g of protein and 3g of fiber per piece. They are also gluten-free if you need that.
Chomps meat sticks – you can always find these at TJ and grab a few flavors you love. Great for car snacks and getting some protein when on the go.
Hearts of palm pasta – I always grab a box or 2 of these if I see it. This is great for a pasta craving if I don’t need a lot of starchy carbs that day. Also really great for fiber and just a quick meal! Add any pasta you like and a quick protein like the turkey burgers or chicken sausage.
Overnight oats – okay, yes, you can easily make overnight oats at home, but I’ve tried a few of the TJ ones and they are FIRE. Very simple ingredients and really awesome if you need a shortcut for breakfast options. I would pair a protein with these like some chicken sausage, eggs, or Greek yogurt, but these are great for healthy fat, fiber, and starchy carbs – especially to fuel a workout!
Trader Joe’s is great for very simple meal ideas too!
Trader Joe’s fried rice + chicken + steamed veggies
Spicy Mexican-style riced cauliflower + carne asada + guac
Salad kit + chicken nuggets
Turkey burger + pasta sauce + hearts of palm pasta/spaghetti squash
Chicken sausage + broccoli + roasted potatoes
Hopefully, this gets your wheels spinning for some potentially new items to check out and keep you consistent with fat loss. And it’s okay if you pick up some dark chocolate peanut butter cups in your grocery haul too…it’s about balance!
Here are a few ways we can work together:
See you at TJ’s,
Coach Elle
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