When it comes to finding high-protein options at Trader Joe's, the choices can be overwhelming. Because LET ME TELL YOU, Trader Joe's has an ABUNDANCE of possibilities. Which is fantastic for you, but it can seem daunting.

Now, first thing first, let's discuss why protein is so important. Protein is a key macronutrient that plays a vital role in muscle repair, immune function, and overall health. It plays a crucial role in building and maintaining lean muscle mass, ensuring that during a calorie deficit, you lose primarily body fat rather than muscle. It helps you feel fuller longer, reducing the likelihood of overeating. Additionally, protein has a high thermic effect, meaning your body burns more calories digesting and processing it compared to fats and carbohydrates. This combination of benefits makes protein essential for anyone looking to optimize their nutrition, whether for weight loss, muscle gain, or overall health.

Now, it is next to impossible to list EVERY item that will have protein at Trader Joe's. But this guide aims to help you make informed decisions supporting your goals with 30 options to increase your protein intake if you frequent Trader Joe's. [Disclaimer: this list is by no means an exhaustive list]. 

A food item is considered high in protein if it has a significant amount of protein relative to its calorie content. This guide uses a benchmark where at least 40% of the calories come from protein. For instance, a serving with 100 calories should contain at least 10 grams of protein to meet this criterion.

Generally, look for the protein source as the "main event" in the food title. This may not always be the case, but it's a good rule of thumb. With that being said, let's GET TO THE MEAT of it [pun intended].

30 High-Protein Trader Joe’s Items with a Minimum 40% Protein-to-Calorie Ratio

1. Just Chicken: 22g protein, 120 calories

2. Non-Fat Plain Greek Yogurt: 17g protein, 110 calories

3. Albacore Tuna in Water: 26g protein, 140 calories

4. Garlic Herb Chicken Sausage: 17g protein, 130 calories

5. Turkey Meatballs: 12g protein, 100 calories

6. Canned Wild Alaskan Pink Salmon: 39g protein, 180 calories

7. Chicken Breast Tenderloins: 25g protein, 110 calories

8. BBQ Teriyaki Chicken: 31g protein, 240 calories

9. Beefless Ground Beef: 9g protein, 60 calories

10. Chili Lime Chicken Burgers: 19g protein, 150 calories

11. Mahi Mahi Burgers: 15g protein, 140 calories

12. Everything But The Bagel Smoked Salmon: 11g protein, 80 calories

13. Sous Vide Turkey Breast Tenderloins: 18g protein, 100 calories

14. Chicken Shawarma Thighs: 21g protein, 160 calories

15. Wild Pacific Sardines in Water: 17g protein, 130 calories

16. Salmon Patties: 15g protein, 100 calories

17. Wild Caught Mahi Mahi: 21g protein, 100 calories

18. Smoked Apple Chardonnay Chicken Sausage: 16g protein, 140 calories

19. Savory Herbed Chicken Thighs: 18g protein, 140 calories

20. Crab Cakes: 13g protein, 90 calories

21. Chicken Thighs with Lemon Pepper: 18g protein, 100 calories

22. Smoked Andouille Chicken Sausage: 20g protein, 160 calories

23. Pesto Chicken Breast: 25g protein, 160 calories

24. Carmelized Onion & Bell Pepper Turkey Patties: 22g protein, 130 calories

25. High Protein Organic Tofu: 14g protein, 130 calories

26. Wild Sockeye Smoked Salmon: 13g protein, 80 calories

27. Uncured Turkey Bacon: 6g protein, 35 calories

28. Spicy Jalapeno Chicken Sausage: 11g protein, 100 calories

29. Grilled Chicken Strips: 20g protein, 110 calories

30. Egg Wraps: 8g protein, 60 calories

Navigating the aisles of Trader Joe's to find high-protein options can be manageable, even with the vast array of calorie-dense novelties and goodies. You can easily incorporate more protein into your diet by focusing on items with lean meats, plant-based proteins, and convenient prepared foods. This guide should be handy to help you make informed choices that align with your nutrition goals. And soon enough, you might find yourself a Trader Joe's connoisseur. 

We are committed coaches who work with committed clients and love nothing more than helping our clients find a sustainable approach to nutrition that allows them to work towards their goals without white-knuckling their way through yo-yo diets. Learn more about our KLN team here!