A New Guide To Making Trader Joe’s Macro-Friendly

Trader Joe’s, a unique American grocery store chain, has garnered a devoted following thanks to its distinctive approach to grocery shopping. Founded in 1958 in Pasadena, California, by Joe Coulombe, it started as a small chain of convenience stores and turned into one of California’s prime shopping spots. You can’t miss the nautical theme and Hawaiian shirts.

What really sets Trader Joe’s apart is its emphasis on private-label products, with about 80% of items carrying its own branding. That’s why we shop there. They always come out with the most unique food choices that you can’t find anywhere else. Get ready to say aloha to the new macro-friendly items that you’re gonna be adding to your future Trader Joe’s cart.

Explore Your New Trader Joe’s Macro-Friendly Shopping List

Amp up your shopping experience with our awesome guide to the most macro-friendly finds at Trader Joe’s. We know how overwhelming it can be to navigate those aisles. That’s why we’ve done the legwork for you! Whether you’re whipping up meals for your family, splitting groceries with roommates, or treating yourself, our guide is your golden ticket.

We’ve broken it down into super handy categories: ‘Meats & Seafood’ for that protein punch, ‘Frozen Goods’ for convenience without compromise, ‘Sauces, Dips, & Dressings’ to add zing to your meals, ‘Dairy’ that’s delightfully light yet satisfying, ‘Bread’ that is just the right kind of hearty, crunchy and fun ‘Snacks’, the freshest of ‘Fruits & Veggies’, and ‘Drinks’ to keep you happily hydrated. We also provided you with the serving size and macros of each item. Get set to transform your Trader Joe’s trip into a health-forward, joy-filled journey down the aisles.

With this diverse selection of groceries, a world of culinary possibilities awaits. Visit Trader Joe’s recipe collection to discover various ways to craft delicious dishes using these items. Every piece of nutritional information in this guide comes straight from the official Trader Joe’s website, providing you with reliable and accurate details for your shopping.

Grocery List

Meat & Seafood Produce

Our carefully curated list in this section is all about lean, high-quality protein sources that are both delicious and your partner in crime in hitting protein goals. Each item has been selected for its nutritional value, great taste, and ability to fit seamlessly into a macro-conscious diet. These meats and seafood options are not only perfect for building muscle and keeping you satiated but also add an exciting variety to your weekly meal plans. The list below first states the meats and then the seafood.

ItemServing SizeTotal CaloriesTotal ProteinTotal CarbsTotal Fat
Turkey bacon1 Slice30cal6g0g1.5g
Uncured Black Forest Ham2oz70cal12g2g1g
All Natural Fully Cooked Maple Chicken Breakfast Sausage2 Links90cal10g3g4g
Organic Sweet Italian Chicken Sausage1 Sausage110cal12g1g6g
96% Lean Ground Beef4oz130cal21g0g4g
Pollo Asado Autentico4oz130cal23g4g2g
Pesto Genovese Chicken Breast4oz160cal25g4g5g
Shawarma Chicken Thighs4oz160cal21g3g7g
All Natural Ground Chicken4oz170cal22g0g9g
Organic Free Range Chicken Drumsticks4oz180cal22g0g10g
Smoked Andouille Chicken Sausage1 Link180cal21g2g9g
Choice Premium Angus Beef Flank Steak4oz200cal24g0g10g
Carne Asada4oz210cal24g3g11g
Wild Raw Argentinian Red Shrimp6 Shrimps60cal14g0g0.5g
Everything But the Bagel Season Smoked Salmon2 Slices80cal11g0g3.5g
Branzino Fillets European Sea Bass1 Filet110cal21g0g2.5g

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Discover a treasure trove of macro-friendly frozen items that are not just easy to prepare, but also align beautifully with your nutritional goals. We’ve scoured the freezers to bring you choices that are high in protein, low in unnecessary fats, and just right in calories. Our picks are about to change the way you view your freezer, making it your go-to spot for wholesome, tasty, and macro-friendly meals.

ItemServing SizeTotal CaloriesTotal ProteinTotal CarbTotal Fat
Mediterranean Style Hummus1 Cup50cal2g7g2g
Mexican-Style Riced Cauliflower Stir Fry1 Cup50cal2g5g2.5g
Cauliflower Gnocchi1 Cup140cal2g22g3g
Sweet Potato Frites1 Cup160cal2g19g8g
Turkey Burgers1 Burger180cal22g0g10g
Cedar Wrapped BBQ Sockeye Salmon Fillet1 Sandwich180cal32g3g4.5g
Eggwich Breadless Breakfast Sandwich1 Sandwich190cal16g3g12g
BBQ Teriyaki Chicken1 Cup240cal31g11g9g
Egg Frittata2 Frittatas270cal25g10g15g

 Related: The Best of Chipotle’s Macro-Friendly Menu

Sauces, Dips, & Dressings

This section is a true flavor fiesta, where every choice is about enhancing your meals without derailing your dietary goals. We understand that the right sauce or dressing can transform a simple dish into a culinary masterpiece, and a good dip can make snacking a delightful experience. That’s why we’ve carefully selected items that are not only bursting with flavor but also align with your macro-friendly lifestyle.

On top of all these items, Trader Joe’s offers a variety of salsas. Every salsa is anywhere between 10-30 Calories for every 2 tablespoons. Be sure to check out which ones you enjoy and add to the list.

ItemsServing SizeTotal CaloriesTotal ProteinTotal CarbsTotal Fat
Green Dragon Hot Sauce1 Tbsp0cal0g0g0g
Organic Spicy Taco Sauce1 Tbsp5cal0g0g0g
Whole Grain Dijon Mustard1 Tbsp5cal0g0g0.5g
Truffle Hot Sauce1 Tbsp10cal0g1g0.5g
Green Goddess Salad Dressing2 Tbsp20cal0g1g2g
Organic Coconut Aminos2 Tbsp20cal0g5g0g
Avocado Tzatziki Dip2 Tbsp25cal1g2g1.5g
Cowboy Caviar2 Tbsp25cal1g6g0g
Spicy Cashew Butter Dressing2 Tbsp40cal<1g4g2.5g
Cauliflower & Jalapeno Dip2 Tbsp40cal1g1g3.5g
Organic Kansas City Style BBQ Sauce2 Tbsp45cal0g11g0g
Organic Chunky Homestyle Guacamole2 Tbsp50cal0g3g4.5g
Siracha & Roasted Garlic BBQ Sauce2 Tbsp60cal0g14g0g
Asian Style Spicy Peanut Vinaigrette2 Tbsp70cal0g8g4g
Mediterranean Style Hummus2 Tbsp70cal2g3g6g

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We understand the importance of dairy in providing high-quality protein, calcium, and essential nutrients. Our selections include lower-fat, high-protein options like Greek yogurt, light cheeses, and alternative milk products that cater to both taste and health. These dairy darlings are perfect for adding richness to your meals, boosting your breakfasts, or even as stand-alone snacks.

ItemServing SizeTotal CaloriesTotal ProteinTotal CarbsTotal Fat
Coconut Whipped Cream2 Tbsp10cal0g2g0.5g
Shredded Lite Mozzarella Cheese1oz60cal7g3g2g
Small Curd Cottage Cheese½ Cup110cal12g5g5g
Greek Nonfat Pumpkin Yogurt1 Container130cal12g20g0g
Ultra-Filtered Reduced Fat Chocolate Milk1 Cup150cal14g14g5g


We typically don’t recommend much of the bread Trader Joe’s offers but we’ve listed a couple if you somehow end up strolling through that section.

ItemServing SizeTotal CaloriesTotal ProteinTotal CarbsTotal Fat
Trader Joe’s Carb Savvy Tortillas1 Tortilla45cal3g9g1.5g
Sprouted Wheat Sourdough Bread1 Slice90cal7g14g0g
Sweet Pull-Apart Aloha Rolls1 Roll90cal5g1g19g

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We know that snacking can be the make-or-break of any health-focused diet, which is why we’ve scoured the shelves to bring you the best macro-friendly snacks Trader Joe’s has to offer.

We’re guilty of splurging on snacks every time we shop here but who said we can’t enjoy it a healthier way? Enjoy these low calories snacks and always keep in mind how much of it you’re consuming.

ItemServing SizeTotal CaloriesTotal ProteinTotal CarbsTotal Fat
Fig & Olive Crisps11 Crackers90cal2g16g2g
Pumpkin Cranberry Crips11 Crackers90cal2g17g1.5g
Five Seed Almond Bars2 Pieces100cal2g16g4g
Oven-Baked Cheese Bites1/2 Package170cal15g0g12g

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Fresh Fruits and Veggies

We understand the pivotal role fruits and vegetables play in a balanced diet, offering essential vitamins, minerals, and fiber, all while being naturally low in calories and fats. Our curated list is a colorful mosaic of fresh, seasonal produce – from crisp greens and succulent berries to exotic fruits and hearty vegetables.

These plant-based powerhouses are ideal for creating nutrient-packed meals, whether you’re whipping up a smoothie, tossing a salad, or roasting a medley of veggies. Get ready to fill your basket with nature’s finest. Here are some of our recommended macro-friendly fruits and veggies to add to your shopping list.

Fruits: Blueberry, Blackberry, Raspberry, Strawberries, Watermelon, Kiwi

Vegetables: Tomato, Cucumber, Carrots, Broccoli, Cabbage, Spinach, Avocado, Potato


This is where hydration meets health in our macro-friendly collection. We recommend any variety of these drink options: Teas, sparkling waters, coconut water, coffees, and even the occasional wine for those special moments.

My fellow coffee lovers – Check out 7 Best Macro-Friendly Starbucks Drinks

Grocery Goals Achieved: Our Trader Joe’s Health-Focused Selections

As we wrap up our journey through the aisles of Trader Joe’s, armed with our handpicked list of macro-friendly delights, it’s clear that health-conscious shopping doesn’t have to be a challenge. Remember, this list is more than just a guide; it’s a companion for your health-conscious lifestyle. It’s designed to make your grocery shopping at Trader Joe’s not only easier but also an adventure in discovering foods that nourish and delight.

So, the next time you find yourself at Trader Joe’s, thinking about what to put in your cart, take a moment to revisit this list. Let it guide you through the choices that will keep you on track with your health and wellness journey, ensuring that every item you pick is a step towards a healthier, happier you.

Want to learn about Macro-Friendly Fast Food Options? Head over!

1 thought on “A New Guide To Making Trader Joe’s Macro-Friendly”

  1. This is a life savor! I’m so confused everytime I shop here and this makes my life so much easier! The sauce sections has me going crazy😍


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