A dietitian’s favorite picks from Trader Joe’s

This article was originally written by the Sequence clinic team (now known as WeightWatchers Clinic).

My fellow dietitians and I love Trader Joe’s for the obvious reasons—it’s chock full of everything we need to build balanced, satisfying meals like lean proteins, complex carbohydrates, healthy fats, and plenty of fruits and veggies. Did I mention the array of reasonably priced bouquets that can cheer up any space? Beyond your typical grocery store finds, Trader Joe’s offers signature items that make healthful eating easier, enjoyable, and a bit more exciting. One of my favorite items is the Green Goddess Salad Dressing. It’s the perfect topping for balanced bowls and simple salads, and even works great as a marinade for easy proteins like chicken and shrimp.

Add these convenient items to your shopping cart and experiment with fun products you may have missed on the shelves. We’ve even included some ideas for meals, snacks, and side dishes to help strategize your next trip. (This post does not represent a complete list of products at Trader Joe’s. *Denotes a higher sodium food.)

Fun vegetables you may or may not be able to find elsewhere, but you can definitely find at Trader Joe’s:

Fresh:

• Jicama wraps(a fun way to incorporate more veggies into meals)

• Spaghetti squash nests

• Riced hearts of palm

• Hearts of palm pasta

• Holiday veggie hash(a great source of starchy vegetables, which provide good complex carbohydrates)

• Ready veggies(delicious roasted or in stir-frys)

• Riced cauliflower

Frozen:

• Cauliflower gnocchi(includes potatoes, a source of complex carbohydrates)

• Frozen riced cauliflower

• Root vegetable fries(delicious with burgers!)

• Mexican style riced cauliflower

Quick proteins:Whether you’ve just gotten home from vacation, you’ve run out of groceries, or you simply want a dish that requires minimal prepwork, these options are the perfect solution to your mealtime troubles.

• Wild caught salmon steaks

• Seafood blend (shrimp, calamari, and bay scallops)

• Turkey burgers

• Uncooked ground buffalo burgers

• Quinoa cowboy veggie burgers*

• 3-grain tempeh

In a pinch?These ready-made options are perfect for those moments when you’re short on time and/or energy!

Ready-to-eat proteins:

• Hard cooked eggs

• Grilled chicken breast

• Oven roasted turkey breast*

• Greek yogurt

• Cottage cheese

• Smoked tuna*

• Skipjack tuna packets

Ready-to-eat complex carbohydrates:

• Steamed lentils(also a source of plant-based protein)

• Shelled edamame(also a source of plant-based protein)

• Norwegian Crispbread(high in fiber!)

• Almond flour tortillas

• Corn tortillas (just corn, water, and lime!)

• Frozen jasmine rice (heat and serve!)

• 10-minute farro (okay, this may not be ready to eat immediately, but 10 minutes for a customizable side dish? We’ll take it!)

Ready-to-eat vegetables:

• Baby carrots

• Petite carrots

• Mini cucumbers

• Mini sweet peppers

• Shishito peppers

Soups & salad kits:

• Top any of these with your favorite protein source and a serving of complex carbohydrate for extra staying power!

• Lemony arugula basil salad kit

• Harvest apple salad kit

• Cruciferous crunch collection(we love to massage this with olive oil and lemon juice for a quick and easy side dish)

• Kale & cauliflower chili*

• Kettle cooked chicken soup*

Sauces, spreads, & seasonings to jazz up any meal or snack:

• Vegan kale, cashew, and basil pesto

• Herbed tahini sauce(pair with vegetables, spread on crispbreads, or add to bowls for a little “oomph!”)

• Chunky homestyle guacamole

• Green goddess salad dressing(perfect for salads, bowls, or marinades)

• Coconut aminos(a soy sauce alternative for those with allergies)

• Classic chickpea hummus

• Chimichurri sauce

• Everything but the sesame bagel seasoning blend

• Furikake Japanese multi-purpose seasoning

‍Fun speciality items:

• Cauliflower thins

• Shakshuka starter(a fun way to switch up your typical eggs)

• Plantain chips&plantain crisps

• Super Seedy Cheese Snack Bites* (a cheesy whole-grain cracker)

• Gluten-free pizza crust

• Mixed nut butter

• Frozen acai puree packets(perfect for DIY acai bowls and nutrient-rich smoothies)

• Tomato and red onion focaccia (this one may make you the hostess with the mostest)

• Popcorn in a pickle

• Rosemary sfogliette crackers

• Sauerkraut with pickled persian cucumbers

• Sparkling lemon and strawberry apple cider vinegar beverage(a tart and tangy twist on your typical seltzer)

• Cold brew coffee concentrate(a little goes a long way with this one!)

Desserts:

• Pitted dates(stuff with almond or peanut butter and a dash of sea salt for a sweet and savory snack!)

• Gone bananas

• Gone berry crazy

• Dark chocolate sunflower seed butter cups

• Dark chocolate half coated rice cake thins

• Grainless granola(we’re not anti grain-full granola, this just happens to be delicious!)

• Belgian butter cookies(light, simple, and delicious!)

• Cocoa truffles(for the dark chocolate lovers out there)

• Dark chocolate peanut butter cups(the perfect salty and sweet combination)

Pre- or post-workout carbohydrates:About to hit the gym? Pair any of these with a little protein for the perfect pre- or post-workout snack:

• Apple chip duo

• Dried mango

• Apple banana fruit crushers

• Freeze dried fruit (like thesefreeze dried strawberries)

• To the power of C organic juice blend

• Single serve coconut waters

5 quick-to-assemble meal ideas from Trader Joe’s:

• Lemony arugula basil salad kittopped with grilled chicken breast, a serving ofsteamed lentils, and someclassic chickpea hummus, complete with a side of apple chips.

• Turkey burgerstopped withherbed tahini sauce, sautéedcruciferous crunchvegetables, androot vegetable fries.

• Mexican style riced cauliflowerwith lean ground beef, corn tortillas, andchunky homestyle guacamole.

• Marinated3-grain tempehwith sautéedready veggiesand rice.

• Scrambled eggs topped withfurikake Japanese multi-purpose seasoningin almond flour tortillas with shelled edamame and a piece of fruit.