Macro Friendly Trader Joes Finds

All food is exciting, yes, but man – there is just something about the one-of-a-kind items found at Trader Joe’s that really make things exciting. I have complied a list of all of my favorites! Please let me know if the comments if I missed anything so other readers can see too!

One thing I do want to point out is that macros are super relative. It isn’t, “this is macro-friendly and this isn’t or “this is healthy and this isn’t.” This is not a black and white comparison by any means. With a little planning and experimenting you can make just about any food fit your macros. There are, however, foods that “fit” easier than others, foods and meals that are more nutrient dense and will fuel your workouts and your life – and that is what this post is about! To make shopping and preparing food for you AND your family a breeze – while still hitting your macros 😉

If you are new to macros and macro counting, or just curious as to what they are and the purpose they serve, check out these posts:
1. The Science of Fat Loss: How to Diet for Maximum Success
2. The Science of Fat Loss: What are “Macros” and Tracking Macros vs. Just Tracking Calories

Now this is a long post, so let’s get right to it! I have everything listed initially here for easier shopping – then pictures and macros for each following in the same order! The *** = my favorites!



  • Pesto Genovese Chicken Breast
  • Shawarma Chicken Thighs
  • Savory Herbed Chicken Thighs
  • Carne Asada Auténtica
  • Pulled Chicken Breast in Smoky BBQ Sauce
  • Sweet Apple Chicken Sausage
  • Spicy Jalapeno Chicken Sausage
  • Grilled Chicken Breast (Heat & Serve)***
  • Turkey Breast Cutlets***
  • Egg whites


  • Fat Free Crumbled Feta***
  • Light String Cheese
  • Nonfat Plain Greek Yogurt
  • Fat Free Cottage Cheese


  • Trader Joes Reduced-Guilt Chunky Guacamole***
  • Spinach and Kale Greek Yogurt Dip
  • Three Layer Hummus
  • Roasted Garlic Hummus
  • Buffalo Style Hummus***
  • Chocolate Hummus***
  • Cauliflower Thins***

Shelf Items

  • Everything but the Elote Seasoning
  • Everything but the Bagel Seasoning***
  • Speculoos Cookie Butter
  • Eggplant Garlic Spread
  • Restaurant Style White Corn Tortilla Chips
  • Queso Cheese Dip



  • Grilled Jerk Chicken Thigh Skewers
  • Grilled Chicken Strips
  • Chili Lime Chicken Burgers***
  • Premium Salmon Burgers***
  • Mahi Mahi Burgers***
  • Shrimp Burgers***


  • Cauliflower Gnocchi***
  • Rainbow Cauliflower
  • Kung Pao Tempura Cauliflower
  • Riced Cauliflower Stir Fry***
  • Riced Cauliflower


  • Brownie Coffee Crisp Ice Cream Sandwiches***
  • Strawberry Greek Frozen Yogurt Parfait Bars***
  • Chocolate Peanut Butter Light Ice Cream***
  • Cheese Blintzes***



Pesto Genovese Chicken Breast: 4 oz = 160 calories 4C/5F/25P
Shawarma Chicken Thighs: 4 oz = 160 calories 3C/7F/21P
Savory Herbed Chicken Thighs: 4 oz = 140 calories 3C/6F/18P
Carne Asada Auténtica: 4 oz = 180 calories 1C/8F/21P

Pulled Chicken Breast: 1/3 of package (151g) = 140 calories 15C/1F/18P
*Recipe for Pulled Pork Nachos to come*

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

Grilled Chicken Breast: 3 oz (86g) = 120 calories 0C/1.5F/26P

This grilled chicken breast is a must on your list! It comes already cooked, so all the hard work of cooking the chicken is already done. If you want to heat warm – just simply heat! More often than not, I will just use the grilled chicken cold and top on my salads!

Turkey Breast Cutlets: 4 oz = 120 calories 0C/1F/25P

Egg Whites: 3 tbsp (46g) = 0C/0F/5P

You can find these cheaper at the grocery store, but if you’re only stopping at one place and don’t have any in your fridge, egg whites are a STAPLE!


Fat Free Crumbled Feta: 1 oz (28g) = 30 calories <1C/0F/6P
Light String Cheese: 1 stick (28g) = 60 calories 1C/2.5F/6P
Nonfat Plain Greek Yogurt: 1 cup (227g) = 120 calories 7C/0F/22P
Fat Free Cottage Cheese: 1/2 cup (113g) = 80 calories 6C/0F/13P


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

Spinach and Kale Greek Yogurt Dip: 2 tbsp (28g) = 30 calories 2C/2F/1P

Three Layer Hummus: 2 tbsp (30g) = 50 calories 3C/4F/2P
Roasted Garlic Hummus: 2 tbsp (28g) = 60 calories 4C/4.5F/2P
Buffalo Style Hummus: 2 tbsp (28g) = 50 calories 6C/1.5F/2P

Chocolate Hummus: 2 tbsp (28g) = 50 calories 9C/1.5F/2P

Cauliflower Thins: 2 pieces (64g) = 100 calories 3C/5F/9P

One of their newest items! Just like most cauliflower based food items, I am obsessed with these. A definite must on your list!


Everything but the Elote Seasoning + Everything but the Bagel Seasoning: 0C/0F/0P – likely has trace calories but I don’t worry about tracking those

You need these both. The Bagel is good for a topper on anything. The Elote – oh my goodness. It is my new favorite! Hint of spiciness but also cheesy. I have been adding it on my veggies and chicken and it is to die for!

Speculoos Cookie Butter: 2 tbsp (30g) = 16C/11F/1P

On it’s own, no – it is not very macro-friendly. But thinking in terms of flexible dieting, spreading a tablespoon of this on some rice cakes, brownies, cinnamon sugar cake, or whatever – it goes a long way! You really get that real cookie butter taste and your cravings satisfied while staying within your macro “budget.” My favorite is a little bit spread on top of the cinnamon sugar cake with a drizzle of Walden Farms zero-calorie pancake syrup!

Eggplant Garlic Spread: 2 tbsp (30g) = 30 calories 4C/2F/0P

Make your food flavorful! I love adding this on top of chicken or to my crunch wraps! Also good with homemade lavash chips (for some protein).

Restaurant Style White Corn Tortilla Chips: 1 oz (28g) = 140 calories 19C/6F/2P

Still I prefer making my own lavash chips (more volume for my macros and calories), but if you need to grab some chips for a get together, these are the most macro-friendly ones on the shelf!

Queso Cheese Dip: 2 tbsp (30g) = 15 calories 3C/0F/0P

Just 3g carbs and 0g fat for queso cheese dip?? Now that is awesome! I use this for many things – one of them definitely being my crunch wraps!



Each of these are so easy just to heat up and throw on your plate for some good protein! And of course, crazy delicious.

Jerk Chicken Thigh Skews: 2 skewers (100g) = 170 calories 12C/7F/19P

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

Chili Lime Chicken Burgers: 1 burger (4 oz) = 150 calories 3C/6F/19P

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

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

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


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

Have you guys tried this stuff? Holy crap… it tastes just like dough! A must buy for sure!

Rainbow Cauliflower: 1 cup (85g) = 4C/0F/2P

Kung Pao Tempura Cauliflower: 1 cup (110g) = 140 calories 21C/5F/3P

Riced Cauliflower Stir Fry: 1 cup (105g) = 50 calories 7C/2F/2P

Riced Cauliflower: 3/4 cup (85g) = 4C/0F/2P


Brownie Coffee Crisp Ice Cream Sandwiches: 1 sandwich = 140 calories 21C/7F/3F

Strawberry Greek Frozen Yogurt Parfait Bars: 1 bar = 100 calories 18C/2F/3P

Chocolate Peanut Butter Light Ice Cream: 2/3 cup = 120 calories 18C/4F/8P ***They also have a cookies and cream light ice cream!

Cheese Blintzes: 2 blintzes (128g) = 210 calories 32C/4F/13P

These are too fun! And Awesome that they have a bit of protein in there too!

Meal Ideas

  1. 5-minute Grilled Chicken and Feta Salad

Ingredients used:
-5 cups (170g) chopped romaine lettuce
-3 oz (85g) grilled chicken breast
-1 oz (28g) fat free crumbled feta cheese
-100g diced cucumber
-couple of dashes of ranch seasoning (or other seasoning of choice)
-2 tbsp (30g) G Hugh’s Honey Mustard Dressing – or other dressing of choice; this one adds 1C/1.5F/0P per tbsp

Pesto Chicken Cauliflower Gnocchi

Tried this one night. Wow you guys!


  1. Lauren, this was such a GREAT post! Thanks for taking the time to lay it all out in an organized manner.

  2. I’m about to move to New Orleans for my doctorate and the closest grocery store will be a Trader Joe’s! Never been near one before, AND for the first time I have no stove, just a fridge, microwave and air fryer. This post is so SO awesome and will be ever helpful! Thank you so much girl!

    • Oh my goodness, yes – you can do so much with an air fryer! Will be an exciting time! Congrats on getting your Doctorate!

  3. Wow! This is an amazing post with some great products to try out! Thank you for taking the time to put this together! I’m heading to Trader Joe’s tomorrow with a game plan!

Leave a Reply

Your email address will not be published. Required fields are marked *