Are you looking for easy Trader Joe’s meal ideas for weight loss? As a nutritionist, I’m always on the lookout for new delicious and nutritious meal ideas that can help my clients achieve their weight loss goals.
Trader Joe’s is one of my favorite grocery stores to shop at because it has tons of great options! The store is filled with tasty and healthy ingredients that can be easily incorporated into a balanced and satisfying meal.
They also are known for having healthier convenient food options for when you need meal options that are quick and on-the-go. If your goal is to lose weight, then it is key to have a variety of food choices on hand.
In today’s post, I’ll be going over why I love shopping at Trader Joe’s and my top tips for grocery shopping there. I also include 15 easy Trader Joe’s meal ideas for weight loss at the end!
Are you a women with PCOS looking for nutrition tips? Make sure to check out my latest blog post that goes over my top dietary recommendations for PCOS as a registered dietitian!
Why I Love Trader Joe’s as a Dietitian
There are several reasons why I personally love shopping at Trader Joe’s and recommending it to my nutrition coaching clients.
First of all, the store offers a wide range of fresh produce, including seasonal and organic options. This makes it easy to incorporate more fruits and vegetables into your diet, which is important for weight loss and overall health.
I also love how they have a wide range of pre-cut fruits and vegetables, as well as pre-portioned salad and stir-fry kits. This can make eating your fruits and vegetables less intimidating, especially if you are busy or in a rush.
Additionally, Trader Joe’s has a great selection of whole grains, lean proteins, and healthy fats, all of which are essential components of a well-balanced diet. TJ’s is one of my favorite places to get wild caught salmon and steak fillets at a reasonable price point!
Which brings me to my next point- the prices there are extremely affordable, especially when compared to other health food stores. If you are shopping on a budget or feeding a big family, you should definitely consider doing a majority of your shopping at Trader Joe’s!
How to Shop at Trader Joe’s for Weight Loss
If you are trying to lose weight, there are some things you should keep in mind when grocery shopping at Trader Joe’s. Many of these tips will apply to grocery shopping where ever you go!
Here are some tips to help you shop at Trader Joe’s for weight loss:
- Plan ahead: Before you go to the store, make a list of the healthy ingredients you need for your meals and snacks. This will help you avoid impulse buys and stick to your diet. You should also check to see what you already have on hand so you don’t overbuy and end up wasting food.
- Focus on fresh produce: Spend most of your time in the produce section and choose a variety of colorful fruits and vegetables. These are low in calories and high in nutrients, which can help you feel full and satisfied. If you know you are going to have a busy week, grab a few frozen and pre-cut options to have with you!
- Choose lean proteins: Trader Joe’s offers many options for lean proteins, such as chicken breast, turkey, fish, and tofu. These are essential for building and repairing muscles, which can help you burn more calories. Try to pick 2-3 lean protein choices for the week that you can incorporate throughout your meals.
- Limit processed foods: While Trader Joe’s offers many convenient options for snacks and meals, some of these may be high in added sugars, sodium, and unhealthy fats. This extra fat and calories can add up and be not ideal for weight loss.
- Check food labels: just because a food is offered at Trader Joe’s doesn’t automatically make it healthy. Make sure to check the food label, especially on processed food options. Aim for foods that are low in added sugars and sodium, and high in fiber and protein.
- Use herbs and spices: Trader Joe’s offers a great selection of herbs and spices, which can add flavor to your meals without adding calories. Experiment with different flavors and try to avoid using salt or sugary sauces. Again- check your labels!
15 Easy Trader Joes Meal Ideas for Weight Loss
Below I will list a few of my favorite, go-to Trader Joe’s meal inspirations for weight loss. Use these ingredients as a guideline and feel free to modify them based on your dietary preferences.
Have fun with it and mix and match your ingredients! Many of these meals can also be made in bulk and meal prepped ahead of time. Then you can simply reheat it the next day and you are ready to go!
Pesto Cauliflower Gnocchi
- Cauliflower gnocchi, chicken sausage, pesto, zucchini, + broccoli
- Frozen shrimp, whole wheat tortillas, fresh cole slaw mix, and Greek yogurt dressing
Shawarma Chicken Thighs & Pita
- Shawarma chicken thighs, pita, tomato, cucumber, avocado tzatziki dip
Spicy Quinoa Pasta
- Quinoa pasta, chicken sausage, spinach, spicy pasta sauce
Gyoza Potstickers & Veg
- Gyoza potstickers, steamed broccoli, and leafy greens
- Mexican-style frozen street corn, grilled chicken, brown rice, everything, and the elote dip
Chicken Teriyaki Bowl
- Chicken, teriyaki, brown rice, broccoli, sesame seeds
- Chicken Shawarma thighs, brown rice, cucumber, vegan tzatziki dip
Turkey Burgers & Fries
- Frozen turkey burgers, lettuce wraps, baked sweet potato fries
Hash Brown Avocado Toast
- Frozen hash browns, avocado, egg, everything but the bagel seasoning (use hash browns as bread)
Chicken Pesto Cauliflower Sandwich
- Grilled chicken strips, kale pesto, cauliflower thins, arugula
Brown Rice Bolognese
- Brown rice pasta, ground turkey, pasta marinara, sauteed spinach, diced tomatoes
Riced Cauliflower Stir Fry
- Shrimp, Cauliflower Stir-Fry, Broccoli
Carrot Miso Salad
- Shredded Cabbage, Carrots, Avocado, grilled chicken strips, carrot miso dressing
Eating healthy and losing weight doesn’t have to be boring or difficult. By shopping at Trader Joe’s and choosing whole, nutritious foods, you can create delicious and satisfying meals that will help you reach your weight loss goals.
Try out a few of these easy meal ideas that I have listed above! Remember that nutrition is supposed to be enjoyable and fun, and experimenting in the kitchen is one component of that.
Do you struggle with knowing what and how much to eat? Is your current eating style bringing you down? It is time for food to lift you up instead of holding you back!
My 4Ever Method is a 3-month private coaching program to optimize your hormonal health through vibrant whole-food nutrition and functional medicine. Book a FREE strategy call to learn more about this life-changing program and what it can do for you.