Walking into Trader Joe’s is like walking into an amusement park. Instead of aisles, you pass by little attractions—snacks, frozen meals, sauces, and a refrigerator with their famous Mandarin Orange Chicken.
To help you navigate, our registered dietitians put together a list of high protein Trader Joe’s options that you can add for under $30. Let’s dig in!
Dietitian-Recommended Protein-Packed Trader Joe’s Shopping List
Trader Joe’s Greek Nonfat Plain Yogurt (0% Milkfat)
17g protein per cup | $2.99 (16 oz)
This plain Greek yogurt delivers one of the highest protein-to-value ratios on the list. Even better? There’s no added sugar, and it still works in both sweet and savory situations—breakfast dishes, sauces, marinades, you name it.
With a nutritious diet, it pulls its weight and, delivers live cultures that support your gut and calcium for bone health.(2,3,4)
“Plain Greek yogurt is a versatile, high-protein food that fits into a meal and snack without added sugar,” says Melissa Jaeger, RD, LD, MyFitnessPal Head of Nutrition.
Pro tip: You can also use it in your food preparation, like when marinating your chicken.
Chicken Breakfast Sausage Patties
13g of protein in 2 servings | $2.99 (per package)
Swap out the sausage patties for these chicken patties for an alternative that’s lower in sodium and fat than traditional pork sausage. (5,6) Don’t worry they’ll give you that familiar, meaty bite—if that’s the kind of breakfast you’re into.
“A healthy amount of protein in the morning is not unusual (7) and for me, a hot breakfast is not complete without a tasty breakfast on the side.
The real bonus is how flexible these are. Slip them into wraps, crumble them over dishes, or pair them with eggs at mealtime. They work whenever you need them.
Edamame wrapped in sea salt
9g protein ½ cup | $3.99 (9 oz)
Edamame is a plant-based protein option that also delivers fiber, making it especially filling for its size. (8) Since it comes frozen, it’s easy to portion, reheats quickly, and stays well in your fridge for busy weeks.
“Shelled edamame is a great addition to any salad or dish or can be eaten as a snack for a quick boost of protein and fiber and a little crunch,” says Joanna Gregg, MyFitnessPal dietitian.
High-Protein Organic Tofu
14g protein per 3 oz. worship | $2.99 (16 oz)
This tofu contains more protein than Trader Joe’s hard tofu because of its use of sprouted soybeans. (9) Germination can improve the availability of nutrients, including protein. (10)
Its firm texture makes it easy to cook and suits many dishes. “Try adding it to stir-fries, soups, curries, casseroles, burritos and any Asian dish,” says Brookell White, MyFitnessPal nutritionist.
Caramelized Onion & Bell Pepper Turkey Patties
22g protein per patty | $6.99 (4 patterns)
These turkey patties offer a high-protein option with less saturated fat than beef burgers. (11,12) Also, caramelized onions and bell peppers bring a built-in flavor without adding extra sodium.
This is where tracking comes in handy. Entering your food into an app like MyFitnessPal gives you a real-time check on how much sodium you’re getting each day.
“Enjoy them as you would a regular burger, on a lettuce wrap, crumble the cooked burger and add to a bowl of grains and vegetables, or serve them alongside eggs for breakfast – so many possibilities! They’re super freezer-friendly, so you can enjoy a few now and freeze the rest for later,” says Emily Sullivan, MyFitnessPal nutritionist.
Frequently Asked Questions (FAQs)
- How do you create a high protein diet plan?
Start by choosing a protein anchor for each meal, such as Greek yogurt for breakfast, chicken or tofu for lunch, and turkey patties or lean beef for dinner. Then build around it by adding vegetables, carbohydrates, and fats. Keep it simple by choosing pre-cooked, frozen, or pre-portioned items.
- How much protein should each meal contain when meal planning?
On a daily basis, the minimum USDA recommendation is 0.8 grams of protein per kilogram of body weight. (13)
If you spread that food across meals, aiming for 25-30g per meal helps you meet your daily needs without overloading any one plate. (14) These nutritionist-reviewed protein foods make it easy to hit those numbers using real foods instead of relying on protein powders or complex preparations.
- Does it matter when you eat protein throughout the day?
Spreading the protein over meals often works better than eating too much at one time.
Research suggests that spreading 25-30g of protein into meals throughout the day may support muscle protein synthesis more than eating the same total amount concentrated in small meals. (14)
However, meeting your daily protein goal is the most important factor. Track your protein intake in MyFitnessPal to see which foods and snacks are currently high in protein and decide if you have the opportunity to spread out your meals while still reaching your protein goal.
The Bottom Line
After browsing the aisles and picking up your favorite high-protein foods, you have a functional and satisfying mix.
And making the most of your intake, tracking your protein and meal planning in MyFitnessPal turns these resolutions into habits that really stick.
Note: Pricing is subject to change but was accurate at the time of publication. Please check with retailers or online forums for the latest pricing information.
The post The Ultimate Trader Joe’s High Protein Haul (Under $30) appeared first on MyFitnessPal Blog.
