Trader Joe’s Macro-Friendly Foods

For us macro-tracking queens Trader Joe’s is like a goldmine! They have so many unique food items that you can’t quite find anywhere else. There are plenty of healthy items, but there are also plenty of not-so-macro-friendly so always be sure to read the labels!

Ugh, I know… feels like a lotta work right?

Don’t worry, I’ve already done most of the work for you…

Here are over 60 macro-friendly foods I LOVE from Trader Joe’s:


Chicken Thighs

Shawarma: 4 oz = 160 calories 3C/7F/21P

Pesto Genovese: 4 oz = 160 calories 4C/5F/25P

Savory Herbed: 4 oz = 140 calories 3C/6F/18P

Another similar option not shown here is Carne Asada Autentica: 4 oz = 180 calories 1C/8F/21P

Grilled Chicken Breast: 3 oz (84g) = 120 calories 0C/2.5F/23P

This is one of the many ways TJ’s makes you’re life 45948x easier. With pre-cooked foods all you have to do is heat & serve – or better yet, eat it cold, why not?!

Beef Sirloin Roast: 3 oz (84g) = 180 calories 1C/11F/18P

Fully cooked & sliced, just heat up & eat up!

Chicken Sausage

Sweet Apple: 1 link = 120 calories 7C/6F/11P
Spicy Jalapeno: 1 link: 100 calories 2C/6F/11P

Frozen Grilled Chicken Strips: 85g = 100 calories 3C/1.5F/ 18P

Premium Salmon Burgers: 1 burger = 100 calories 3C/3F/15P

Tuna Burgers: 1 burger = 100 calories 3C/3F/15P

Slap these babies on burger buns, lettuce leaves or even mushroom caps and since they are rather low calorie, load up on your favorite toppings!

Mahi Mahi Burgers: 1 patty = 110 calories 1C/5F/15P

Shrimp Burgers: 1 burger: 90 calories 1C/4F/13P

What I love most about these burgers is they can just hang out in your freezer and you can heat ’em up in minutes when you’re frantically looking for a last minute meal.

Chicken Bone Broth: 1 cup = 45 calories 0C/0F/10P

Beef Bone Broth: 1 cup = 45 calories 0C/0F/10P

Use this in soups instead of stock or warm it up and drink it as is.

Extra Lean Ground Beef: 4oz (113g) = 130 calories 0C/4F/23P

This is the leanest ground beef I’ve ever seen. If you wanna make room for fats somewhere else but you’re tried of dry 99/1 ground turkey, this is a great option.

Pure Egg White Protein: 20g = 80 calories 2C/0F/16P

I’ll be honest, this tastes like nothing. I use this only when I need to add extra protein to something but don’t need the flavor of protein powder. Ex. put it in oatmeal or add to smoothies.

Protein & Carbs

Red Lentil Sedanini Pasta: 3/4 cup (56g dry) = 210 calories 36C/1F/15P

All it needs is a little extra protein like chicken, sausage, or even ground beef/turkey AND a little sauce (like the pesto, red pepper spread you’ll find below!)

Protein Pancake Mix: 1/3 cup (40g dry) = 140 calories 23C/1F/10P

Hint: for more protein you can use egg whites instead of water! Still makes a fluffy AF pancake!

Organic 3-grain Tempeh: 113g= 240 calories 16C/11F/20P

But what to do with it? I’ve crumbled this up over salads, eaten it as is (yeah, call me crazy, IDC), and diced & sautéed it with TJ’s taco seasoning.


Unsweetened Instant Oatmeal: 1 packet (40g) = 160 calories 26C/3F/5P

I’m an old fashioned oats kinda gal but for those of you who can’t stand to cook your oats in a stove top, check out these simple pre-portioned packets. They are also really good for on-the-go and traveling!

Frozen Organic Brown Rice: 1 cup (142g) = 200 calories 43C/1.5F/5P

Frozen Organic Jasmine Rice: 1 cup (142g) = 200 calories 46C/0F/4P

Makes perfect rice in 3 minutes. Can it get any easier?

Cultivated Wild Rice: 1/4 cup dry = 140 calories 30C/0.5F/6P

Well I’m not sure what makes it “cultivated” LOL but I am sure that this will add variety to your diet. It’s not as soft as white or brown rice but it’s fun to try new things from time to time.

Brown Jasmine Rice: 1/4 cup dry = 160 calories 35C/1F/3P

Organic White Quinoa: 1/4 cup dry = 160 calories 30C/2.5F/6P

I prefer jasmine rice over long grain rice but most brown rices in traditional stores are long grain. TJ’s knows my heart.

Mushroom Risotto: 1 cup (140g) = 160 calories 26C/5F/3P

Asparagus Risotto: 1 cup (140g) = 150 calories 24C/4.5F/4P

(Asparagus risotto not shown but you’ll find these next to each other in the frozen section)

Cauliflower Gnocchi: 1 cup (140g): 140 calories 22C/3F/2P

Pumpkin O’s: 1 cup (30g) = 110 calories 25C/1F/2P

Not show but also really good: Joe’s O’s: 1 cup (30g) = 110 calories 22C/1.5F/3P

Oh the holy O’s!! If you’re a cherries fan, these will taste like nostalgia!

Neapolitan Puffs: 1 cup (40g) = 130 calories 27C/1.5F/6P

Where are my Kix lovers at?! The thing I LOVE about this cereal is that it’s actually made from beans so theirs a good bit of protein in there too! (If you don’t see it in stores it’s because it’s a seasonal item)

Spreads, Dressings & Sauces

Vegan Kale, Cashew & Basil Pesto: 1/4 cup (60g) = 210 calories 5C/18F/2P

I usually only have half the serving size to reduce the fat content. Trust, me there’s a lot of flavor in just 30g of this goodness.

Trader Joes Reduced-Guilt Chunky Guacamole: 2 tbsp (30g) = 30 calories 2C/2F/1P

Warning: it does contain dairy

Green Goddess: 2 Tbsp = 20 calories 1C/2F/0P

Ginger Carrot Miso: 2 Tbsp = 60 calories 2C/6F/0P

Almond Butter: 2 Tbsp = 60 calories 4C/4F/2P

These dressing are low in calories but don’t let that fool you! They are loaded with flavor! Be sure to read the label if you have a nut, garlic, or dairy allergy.

Vegan Caesar: 2 Tbsp = 50 calories 1C/5F/0P

Spicy Cashew Butter: 2 Tbsp = 40 calories 4C/2.5F/1P

Cilantro Dressing: 2 Tbsp (30g) = 45 calories 2C/3.5F/1P

Mmmm so creamy and delicious! (warning: contains dairy)

Red Pepper Spread with eggplant & garlic: 2 Tbsp = 30 calories 4C/2F/0P

I could eat this straight out of the jar (actually, I have!). As an Italian pasta lover, this really hits home.

The Eggplant Garlic Spread (not shown) is also amazing too2 tbsp (30g) = 30 calories 4C/2F/0P

Mixed Nut Butter: 2 Tbsp (32g) = 180 calories 7C/18F/5P

What I love about this is it doesn’t contain peanuts (I know right, who am I?). The blend of the different nuts makes the flavor so unique and wholesome.

Peanut Powder: 2 Tbsp (15g) = 70 calories 5C/2F/7P

Okay so it’s NOT peanut butter but sure as hell is a great option when you don’t have much fat left. Add to protein shakes or make it into a paste with a little bit of water and eat with anything you’d use the real stuff for.

Macro Balanced Meals

Roasted Rosemary Boneless Chicken Breast: 1/3 package (170g/6oz) = 250 calories 33C/5F/17P

When I picked this up I was like oh how perfect! But when I saw the serving size I was a little disappointed. I think I would eat half to boost the protein up a tad.

Chicken Tikka Masala: 1/2 the package (227g/8oz) = 290 calories 36C/9F/18P

Really pay attention to sneaky serving sizes here. This one package will give you 2 meals. You’ll find this one in the refrigerated section.

Chicken Tikka Masala: 1 package (241g) = 360 calories 39C/14F/21P

Not to be confused with the package above… This one can be found in the frozen section AND the serving size is the full container.

Misal Curry with Brown Rice: 1 package (284g) = 420 calories 44C/17F/23P

This and the following 3 frozen “dinner” meals are Indian inspired meals great for anyone who doesn’t like to cook but enjoys a little more flavor than traditional frozen meals.

Fiery Chicken Curry: 1 package (269g) = 270 calories 40C/13F/23P

I have to say, I’m pretty impressed by these although I definitely much rather cook it myself. These frozen boxed meals a perfect for anyone who doesn’t like to cook.

Lamb Vindaloo: 1 package (269g) = 390 calories 39C/16F/21P

Frozen lamb makes me a little hesitant but I’ve heard really good things about this in particular.

Butter Chicken with Basmati Rice: 1 package (250g) = 270 calories 33C/6F/21P

Beef Shepherd Pie: Half the package (229g) = 170 calories 21C/3F/16P

This feels more like a lite snack than a full meal but the whole package would be a little much for a petite.

Almost balanced macro meals

Low Fat Chicken Chow Mein: 1/3 package (189g) = 200 calories 39C/1.5F/9P

I would half that serving and add protein. OR I would divide this into 6 containers and add protein(easy meal prep!!)

Shiitake Mushroom Chicken: 1 cup (150g) = 180 calories 9C/8F/20P

The only reason this isn’t in the macro-balanced meals section is because is a little low on carbs and fat. I would honestly just bump up the serving size to maybe 200g to get 6.7g more protein, 2.7g more fat, and 3g more carbs.

Taco Salad Kit: 1 cup (100g) = 250 calories 9C/7F/8P
**with dressing

Add pre-cooked chicken or ground beef to make this a high protein, low carb meal.


Everything but the Bagel Seasoning: 0C/0F/0P

The #1 season you absolutely F*N need from TJ’s. Put this on avocado toast, eggs, bread…. Legit so good!

Coffee & Garlic BBQ Rub: 1C/0F/0P

This is one of the very many seasonal items I wish they would carry year round. So when you see it, you better buy two like I always do! This tastes amazing on chicken thighs, ribs, & salmon.

Umami Seasoning Blend: 0C/0F/0P

Rich, salty, earthy & savory just as the label says! My favorite thing to put this on is steamed broccoli.

Everything but the Elote: 0C/0F/0P

Even though I’m not much of a corn person, this blend is the Really really good on eggs and grilled chicken. Just beware this one does contain dairy.

Taco seasoning mix: 1C/0F/0P

Because who doesn’t like tacos!?


Fat Free Cottage Cheese: 1/2 cup (113g) = 80 calories 6C/0F/13P

For those of you who can handle dairy, these are great! Especially when it’s after dinner and you don’t have any fat macros left but you need a few more grams of protein!

Fat Free Crumbled Feta: 1 oz (28g) = 30 calories <1C/0F/6P
(not shown but definitely worth mentioning! I’ve never seen “fat-free” feta anywhere but here)

& More

Almond, Cashew & Macadamia Nut Beverage: 1 cup (240mL) = 30 calories 1C/2.5F/1P

Lactose, dairy, gluten, and soy free! How much better can it get?

Maca Powder: 5g = 20 calories 4C/0F/1P

And basically all the fresh & frozen veggies are great finds too!

P.s. Be sure to grab yourself some flowers on the way in the door. Let them be a reminder of how amazing you are for shopping at Trader Joe’s and showing yourself some self-care!

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