Walking into Trader Joe’s is like walking into an amusement park. Instead of traffic, you pass a small theater – snacks, frozen meals, sauces, and freezers and their famous Mandarin Orange Chicken.
To help you navigate, our registered dietitians put together a list of the best Trader Joe’s protein bars you can get for under $30. Let’s dig in!
Shopping List of Joe’s Trader Joe’s Protein Packed Recommended Meals
Trader Joe’s Non-Fat Plain Yogurt (0% Milkfat)
17g protein per ¾ cup | $2.99 (16 oz)
This plain Greek yogurt delivers one of the highest protein values on the list. Even better? With no added sugar, it’s still manageable and works in sweet and savory situations – breakfast dishes, sauces, marinades, you name it.
Nutritionally, it also boosts its weight, delivering nutrients that support your gut along with calcium for bone health.(2,3,4)
Melissa Jaeger, RD, LD, MyFitnessPal Head of Nutrition says, “Plain Greek yogurt is a flexible, high-protein product that fits in with meals and snacks without sugar.”
Pro tip: You can use it in your food preparation, like when you grill your chicken.
Chicken Breakfast Sausage
13g protein per 2 patties | $2.99 (per pack)
Swap traditional sausage patties for these chicken patties for less sodium and more fat than traditional pork sausage. (5,6) Don’t worry they’ll still give you the kind of meat you’re familiar with – if that’s the kind of breakfast you’re into.
“A good dose of protein in the morning is a bad thing (7) and for me, a hot breakfast is not complete without a delicious breakfast snack on the side. And I don’t want to break the bank with sodium, fat and calories so these chicken sausage patties are a win-win,” says Katherine Basbaum, MyFitnessPal dietitian.
The real bonus is how these changes. Put them in a wrap, stir them into a dish, or combine them with eggs at dinner. They work whenever you need them.
Sea salted edamame
9g protein per ½ cup | $3.99 (9 oz)
Edamame is a plant-based protein option that also provides fiber, which makes it filling for its size. (8) Since it’s frozen, it’s easy to share, heats up quickly, and keeps well in your freezer for those busy weeks.
“Shelled edamame is a great addition to any salad or dish or can be eaten as a snack for a quick addition of protein and fiber and a little crunch,” says Joanna Gregg, MyFitnessPal dietitian.
High quality organic tofu
14g protein per 3 oz. serving | $2.99 (16 oz)
This tofu has more protein than Trader Joe’s standard tofu thanks to the use of soybean sprouts. (9) Producing can improve the availability of nutrients, including protein. (10)
Its sturdy structure makes it easy to cook and adapt to many dishes. “Try adding it to stir-fries, soups, curries, bowls, burritos or any Asian dish,” says Brookell White, MyFitnessPal dietitian.
Caramelized Onion & Bell Pepper Turkey Patties
22g protein per patty | $6.99 (4 pieces)
These turkey patties offer a higher protein option with less saturated fat than traditional beef burgers. (11,12) Additionally, caramelized onions and bell peppers provide added flavor without adding extra sodium.
That’s where tracking helps. Logging your food in an app like MyFitnessPal gives you a real-time view of how much sodium you’re getting each day.
“Enjoy them as you always enjoy a burger, with lettuce wraps, grind a cooked burger and add to corn and veggie bowls, or serve next to eggs and breakfast – many possibilities! They also like to freeze, so you can enjoy a few now and freeze the rest for later,” says Emily Sullivan, MyFitnessPal dietitian.
Frequently Asked Questions (FAQ)
- How do you build a high protein meal plan?
Start by choosing an anchor protein for each meal, such as Greek yogurt for breakfast, chicken or tofu for lunch, and turkey patties or beef for dinner. Then build around it by adding vegetables, carbohydrates, and fats. Keep it simple by choosing pre-cooked, frozen, or pre-packaged items.
- How much protein should each meal have when planning a meal?
At the daily level, the USDA minimum recommendation is 0.8 grams of protein per kilogram of body weight. (13)
When you spread the food across meals, aiming for 25-30g per meal helps you meet your daily needs without going overboard on any one plate. (14) The nutrition of the nutritionists who check the protein makes it easier to plant the figures using real food instead of relying on protein powders or complex prep.
- Does it matter when you eat protein throughout the day?
Spreading protein intake across meals is often more effective than eating too much of it in one sitting.
Research shows that consuming 25-30g of protein per meal per day can support better muscle protein synthesis than eating the same total amount in a few meals. (14)
However, meeting your daily protein goals is the most important thing. Track your protein intake with MyFitnessPal to see the foods and snacks with the most protein right now and find out where you can expand your intake to meet your protein goals.
Under the ground
After researching the aisles and picking up your favorite high protein foods, you’ve got a combination that’s both healthy and satisfying.
And to get the most out of your workouts, track your protein and meal planning with MyFitnessPal and turn these choices into habits that stick.
Note: Prices are subject to change but are correct at time of publication. Please check with retailers or online platforms for the latest pricing information.
The post The Ultimate Trader Joe’s High Protein Haul (Under $30) appeared first on MyFitnessPal Blog.
