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Trader Joe’s Grocery List

Meatless Lean Items:

  • Trader Joe's Meatless Meatballs: 10 meatballs= 1 lean (no healthy fat needed)
  • Hi Protein Veggie Burger: 1 patty= 1 lean (no healthy fat needed)
  • Beefless Ground Beef: 1 cup= 1 leanest
  • Sriracha Baked Tofu: 702= 1 lean (Note: the Teriyaki option is NOT approved)
  • Hi Protein Tofu: 6oz= 1 lean
  • Plain Tofu, extra firm: 8oz= 1 lean
  • Plain Tofu, firm: 8o2= 1 lean
  • Some TJ's locations also carry Morning Star Farms products
  • Reduced fat Mexican cheese medley:
  • TJ's 120z bags give the biggest bang for your buck, in our experience!
  • Dairy products available: Greek yogurt, milk (dairy and non-dairy), cheeses, etc.
  • Egg beaters: 2 cups= 1 leanest

Frozen Items:

  • Trader Joe's Turkey Burgers 1 ½ burger=1 lean protein (no healthy fat needed)
  • Trader Joe's Chili Lime Chicken Burger 2 burgers= 1 lean protein (no healthy fat needed)
  • Mahi Mahi burgers 2 ½ burgers=1 lean protein (no healthy fat needed)
  • Trader Joe's Tuna Burgers: 2 burgers=1 lean (no healthy fat needed)
  • Trader Joe's Crab Cakes: 3 cakes=1 leaner protein (1 healthy fat needed)
  • Trader Joe's Turkey Meatballs: 5 meatballs=1 lean protein (no healthy fat needed)
  • Riced Cauliflower stir fry: ½ cup=1 green
  • Salmon Burgers: 2 patties=1 lean protein (no healthy fat needed)
  • Langostino Tails: 7 ounces=1 leanest protein (2 healthy fats needed)
  • Argentinian red shrimp 7 ounces=1 leanest protein (2 healthy fats needed)
  • Trader Joe's Hi Protein veggie burger 1 patty=1 lean (no healthy fat needed) -Trader Joe's shitake chicken frozen meal 1 ½ cups is a complete lean and green no additional greens and no healthy fat needed
  • Frozen Kabocha squash ½ c=1 green
  • Zucchini Spirals 1 serving (1/4 container)=1 green
  • Frozen Grilled Asparagus (1/2 cup)=1 green
  • Trader Joe's Asian Vegetables with Beijing Style Soy Sauce (1/2 cup)=1 green
  • Trader Joe's Shrimp Stir-Fry (add more shrimp or protein,add mushrooms?) 1 L&G (full bag)
  • SHRIMP BURGERS

Meat Aisle: -Ground Turkey, ground chicken, extra lean ground beef, fish, boneless skinless chicken (look at guide

for servings allowed) - Trader Joe's chicken hot dogs 3 links=1 leaner (1 healthy fat needed but limit to once a week due to sodium levels in hot dogs) - Trader Joe's spicy Italian chicken sausage 2 links=1 lean -Trader Joe's chicken sausage (meal idea: try frying in pan with cabbage and fire roasted tomatoes, add a little salt and Caribbean seasoning) - Chicken breakfast sausage 6 links=1 lean

Green/Produce Items:

  • Riced cauliflower ½2 cup=1 green
  • Riced broccoli ½ c=1 green
  • Jicama: ½2 cup= 1 green
  • Green goddess dressing: 2 Tablespoons=1condiment
  • Cilantro salad dressing 3T=1 healthy fat OR IT=1 condiment
  • Organic dill pickle spears: 2 pickles=1 optional snack
  • Spiralized zucchini (zoodles): can often be found in the produce section -Plain Frozen Riced Cauliflower: 1/2 cup= 1 green (found in the frozen food aisles) --Hearts of Palm, spears or medallions: 1/2 cup= 1 green (found in the canned-food aisles)
  • Lots of appropriate fresh veggies available in the produce section

Misc. Items

  • Green Goddess Dressing: 2 Tbsp.= 1 condiment
  • Cilantro Salad Dressing: 3 Tbsp.= 1 healthy fat OR 1 Tbsp.= 1 condiment
  • Organic Dill Pickle Spears: 2 spears= 1 optional snack
  • TJ's Organic Tomato Basil Sauce: 1/4 cup= 1 green
  • Enchilada Sauce: 1 Tbsp.= 1 condiment
  • Everything But the Bagel Seasoning mix: 1/2 tsp.= 1 condiment (their other spices qualify as well)
  • TJ's salsa: 2 Tbsp.= 1 condiment
  • Coconut Cold Brew Coffee Concentrate -Chomps meat sticks: 1 stick will count as 1 ounce of protein, we recommend only consuming this product on occasion because it is high in sodium.

Grocery Aisle

  • Trader Joe's organic tomato basil marinara sauce ¼ cup=1 green
  • Enchilada sauce 1T=1 condiment
  • Everything But the Bagel Seasoning ½2 tsp.=1 condiment
  • 21 seasoning salute ½ tsp.=1condiment
  • Satay peanut sauce 1T=1 condiment
  • Three cheese Pomodoro pasta sauce ¼ c=1 green
  • Balsamic Vinaigrette iT=1 healthy fat
  • Giottas Balsamic 1.5T=1 healthy fat
  • Thai Yellow Curry Sauce 2T=1 healthy fat

Dairy

  • Reduced fat cheese (Mexican, cheddar, mozzarella) refer to plan cheese guide
  • Almond cheese 1 1/3 cup=1 lean, no healthy fat needed
  • Spinach sour cream dip 2T=1 healthy fat
  • Trader Joe's reduced quilt chunky guacamole iT=1 condiment
  • Lite Havarti cheese 4 slices=1 lean
  • Lite shredded 3-cheese blend 4 oz.=1 condiment