MACRO FRIENDLY TRADER JOE’S SHOPPING LIST: NO-cook MEALS AND EASY SIDES
make meal choices easier with premade and frozen foods
If you’re lucky enough to have a Trader Joe’s grocer near you, you know that it’s jam-packed with fun foods, exciting snacks, and a plethora of frozen meals. You may also feel overwhelmed with just how many options there are available!
TJ’s is always rotating their inventory, and we know their product options change frequently.
The goal of this post is to share with you some of our favorites but, more importantly, give you some ideas of how you can use these pre-made, ready to go foods to simplify the process of feeding your body and, ideally, save some time while you’re at it.
First up, the refrigerated section:
the refrigerated section
We know that high-volume foods help us stay satisfied, full, and give us great amounts of healthy micronutrients. TJ’s has ample options for pre-cut, pre-cooked, and pre-made veggie sides. You can use a salad kit or other veggie option as a base to then add protein, dressing, and a carb option such as cooked rice, pasta, roasted potatoes or sweet potatoes.
These refrigerated sides are but a sample of what Trader Joe’s has to offer. We often overcomplicate our meals, and a pre-made side like this can serve as the base of a meal, to be topped with a protein, or a side of a meal you already have created.
Our food doesn’t have to bland or boring, and sauces, seasonings, and dips are a great way to mix things up. Often, they are very calorie dense and we may not realize it. These are great “macro-friendly,” low calorie options for dressings — whether enjoying it on a salad, or as a snack with veggies.
Absolutely zero preparation is required for these options, and they are just a small sample of the ready-made meals and proteins available. Take the ready-made meals like the Roasted Rosemary Boneless Chicken Breast or Grilled Chicken meal to work as an easy lunch, or keep it in the fridge for a day where time is short and you need a high-protein, nutrient-dense meal in just a few minutes.
There are many ready-made proteins available beyond those shown here in the refrigerated section. Trader Joe’s also carries some great pre-seasoned proteins (like shawarma chicken thighs, chicken sausages, and balsamic beef tips) that can play a fantastic role in meal prep or batch prep.
the frozen section
Breakfast can be a tough meal to prioritize during busy mornings but these are just a few of the easy breakfast options available in the freezer section. Heat up an Eggwich and frozen hashbrowns in the toaster oven for a quick breakfast on the go that’s also filling and balanced, or add roasted potatoes to a breakfast bake to freeze or eat throughout the week! You could also use either frozen potato option in freezer breakfast burritos or burrito bowls.
It can be really hard to get our vegetables in when life gets busy. Frozen foods are often demonized but should be as they contain just as many (if not more!) nutrients. These frozen carrot coins and fire roasted peppers from Trader Joe’s could be easily added to any meal to bulk up the veggie intake. The carrots are a great side, and the onions and peppers could be thrown into a fajita bowl, burrito, or stir fry.
When we think about creating balanced meals, we know we want a protein, fat, carb, and veggie (a carb, but a micronutrient dense one). These frozen meals make an incredible side or the base of a balanced meal! You could use the Chimichurri Rice as a base and add pre-cooked steak and a side of broccoli. Or enjoy the vegetable fried rice (Trader Joe’s also a cauliflower version available!) in a stir fry with chicken or shrimp and some extra frozen veggies added. These are examples of how you can make meals easier on yourself while still ensuring that they align with your goals.
Proteins may be the biggest challenge we face when preparing meals. Frozen are often the way to go when in need of quick and easy proteins, and these are just a few options from Trader Joe’s that provide protein without significantly high calories. The breakfast patties can go alongside eggs/egg whites and potatoes. The shrimp can be used in a taco salad or stir fry, and the turkey meatballs can be enjoyed with protein pasta and tomato sauce.
I’m not forgetting the plant based folks out there! Trader Joe’s has no shortage of plant-based options, and these are only a few. The vegan pasta bolognese and chickenless orange chicken specifically have incredibly high protein intake, which is always a win when following a plant based approach! Trader Joe’s also has protein pasta, vegan yogurts, and plenty of beans, lentils, and high protein grain mixes that can help bring protein to your meals.
Download our favorite macro-friendly meal prep resource, The Ultimate Guide to Batch Prep:
Our greatest goal for our nutrition is that it is sustainable, and simplicity leads to sustainability. Maybe you don’t have access to Trader Joe’s, but you still may have access to frozen or pre-made foods that can aid in bringing simplicity (and sustainability) to your nutrition as you work towards your goals, regardless of what they are.
Here are some additional nutrition, meal prep, and macro tracking resources you may find helpful in the pursuit of an easy, simple, and sustainable approach to your nutrition:
How To Create Balanced Meals (& Many Meal Ideas)