- I'm a mom and registered dietitian who works with busy parents who are trying to lose weight.
- Some of my favorite snacks and meal ingredients, like chicken sausage, can be found at Trader Joe's.
- I also like the chain's vegan pesto, frozen organic brown rice, and mixed nuts.
Sticking to a healthy eating routine can feel overwhelming, especially when you have kids.
I know the challenge very well since I'm a registered dietitian who helps busy parents lose weight without the stress of restrictive dieting — and a mom of three myself.
When I'm looking for satisfying snacks or ingredients for quick, simple meals that can help support long-term weight management, I often turn to Trader Joe's.
Here are a few of my favorite things to buy there.
Trader Joe's roasted green vegetables are a great side dish that's easy to prepare.
Tossed with garlic and olive oil, this heat-and-serve veggie pack can stay fresh in the fridge for a few weeks, so I often grab a couple to keep on hand.
Pair with rotisserie chicken for protein and quick-cooking brown rice for whole grains, and you'll have a quick, nutrient-packed meal.
Use the chain's seasoned pulled chicken to add protein to a dish
Including protein with every meal is crucial for balancing blood sugar, helping you stay full longer, and sustaining muscle mass — all of which can contribute to weight loss.
For quick meals, I like using Trader Joe 's pulled chicken salsa verde as a protein source. It's packed with flavor and works well in burrito bowls or homemade enchiladas.
In my opinion, this chicken makes whatever dish it's in taste like a fancy, cooked-from-scratch meal.
Organic microgreens are a nutritional powerhouse.
Microgreens (the young shoots of vegetables) contain way more vitamins and antioxidants than their mature counterparts.
Try them on fried-egg avocado toast (my favorite), layer them into sandwiches, or blend them into smoothies for a quick hit of nutrient-dense greens.
Trader Joe's edamame with sea salt can be used to add plant-based protein and fiber to meals.
Toss these shelled soybeans into salads to make them extra satisfying, or enjoy them on their own for a quick nutritious snack.
A ½ cup serving contains 9 grams of protein and 4 grams of fiber — a solid combination.
The chain's broccoli and kale slaw is versatile and packed with nutrients.
Trader Joe's broccoli and kale slaw is packed with cruciferous vegetables, which are known for their detoxifying benefits.
Use this slaw as a base for a quick and hearty salad that can last a few days in the fridge, even after being dressed.
Or, make the slaw into a nutrient-dense grain bowl by adding quinoa and some edamame or grilled salmon.
Roasted nuts are a solid on-the-go snack choice.
I love the roasted, salted fancy mixed nuts from Trader Joe's.
Each nut brings its own unique nutritional benefits: almonds for vitamin E, cashews for magnesium, Brazil nuts for selenium, and more.
Pair a handful of mixed nuts with fruit for a satisfying snack combo full of antioxidants and fiber.
Trader Joe's spicy Mexican-style riced cauliflower is a great veggie-packed side.
Complete with tomatoes, bell peppers, and jalapeños, this riced-cauliflower mix is a great way to fill up on a healthy variety of fruit and veggies without sacrificing flavor.
Mix it up with your leftover meat from Taco Tuesday for a burrito-bowl-style dinner or serve this alongside the salsa-verde chicken I mentioned earlier.
The quick-to-prepare organic brown rice comes in handy at dinner time.
Trader Joe's has frozen packets of rice that can be ready to eat in just three minutes. I often grab the brown rice, which is higher in fiber and more nutrient-dense than white rice.
Heating these packs up in the microwave is much quicker than trying to cook rice on the stovetop — plus, it's great to use as a base for a range of meals, from burrito bowls to stir-fries.
Garlic-herb chicken sausage is another quick way to boost your protein intake.
Since they're fully cooked, Trader Joe's chicken sausages are easy to use as part of a quick meal alongside veggies and rice.
They're also great sliced and paired with with sautéed peppers and sauerkraut for a gut-friendly boost of probiotics and flavor.
Sometimes I'll even grill them for the kids as a healthier alternative to hot dogs.
Trader Joe's vegan kale, cashew, and basil pesto is delicious.
I prefer Trader Joe's vegan pesto to more traditional ones because of its ingredients: Kale boosts the antioxidant content and cashews provide heart-healthy fats.
It's especially tasty mixed with zucchini noodles and topped with grilled shrimp and sun-dried tomatoes.
Red-lentil pasta is the perfect nutrient-dense base for a quick dinner.
With about 15 grams of protein and 6 grams of fiber per serving, Trader Joe's red-lentil Sedanini is a smart swap for traditional pasta.
It can help keep you full and balance your blood sugar, which is great for supporting weight loss.
Chomps beef or turkey sticks are a convenient, high-protein portable snack.
My local Trader Joe's typically sells a few varieties of Chomps meat sticks, which are perfect to stash in your purse, desk, or car for when you need to quickly satisfy your hunger.
The sticks typically contain at least 10 grams of protein, sometimes more. Pair them with a piece of fruit for fiber and antioxidants and you'll have a solid snack when you're feeling that mid-afternoon slump.
