Smiling man checking phone while grocery shopping with basket of fresh produce

Walking into Trader Joe’s is kind of like walking into an amusement park. Instead of aisles, you move through little attractions—snacks, frozen meals, sauces, and the freezer with their famous Mandarin Orange Chicken.

To help you navigate, our registered dietitians put together a list of high protein Trader Joe’s picks you can add for under $30. Let’s dig in!

Trader Joe’s Greek Nonfat Plain Yogurt (0% Milkfat)

17g protein per ¾ cup | $2.99 (16 oz)

This plain Greek yogurt delivers one of the highest protein-to-price ratios on the list. Even better? There’s no added sugar, and it still manages to work in both sweet and savory situations—breakfast bowls, sauces, marinades, you name it.

Nutritionally, it pulls its weight too, delivering live cultures that support your gut plus calcium for bone health.(2,3,4)

“Plain Greek yogurt is a versatile, high-protein staple that fits into meals and snacks without added sugar,” says Melissa Jaeger, RD, LD, MyFitnessPal Head of Nutrition. 

Pro tip: You can even use it in your meal prep, like when marinating your chicken. 

Chicken Breakfast Sausage Patties

13g protein per 2 patties | $2.99 (per package)

Swap traditional sausage patties for these chicken patties for a lower sodium and fat alternative to traditional pork sausage. (5,6) Don’t worry they’ll still give you that familiar, meaty bite—if that’s the kind of breakfast you’re into. 

“A healthy dose of protein in the morning is a no-brainer (7) and for me, a hot breakfast isn’t complete without a savory breakfast patty on the side. But I also don’t want to break the bank on sodium, fat and calories so these chicken sausage patties are a win-win-win,” says Katherine Basbaum, MyFitnessPal dietitian.

The real bonus is how flexible these are. Slide them into wraps, crumble them over bowls, or pair them with eggs at dinner. They work whenever you need them.

Shelled Edamame with Sea Salt

9g protein per ½ cup | $3.99 (9 oz)

Edamame is a plant-based protein option that also delivers fiber , which makes it especially filling for its size. (8) Since it comes frozen, it’s easy to portion, quick to heat, and keeps well in your freezer for busy weeks.

“Shelled edamame is a great addition to any salad or bowl or can be eaten as a snack for a quick addition of protein and fiber as well as a little crunch,” says Joanna Gregg, MyFitnessPal dietitian.

High-Protein Organic Tofu

14g protein per 3 oz. serving | $2.99 (16 oz)

This tofu contains more protein than Trader Joe’s standard firm tofu thanks to its use of sprouted soybeans. (9) Sprouting can improve nutrient availability, including protein. (10)

Its extra-firm texture makes it easy to cook and adaptable to a wide range of dishes. “Try adding it to vegetable stir-fries, soups, curries, bowls, burritos or any Asian dish,” says Brookell White, MyFitnessPal dietitian. 

Caramelized Onion & Bell Pepper Turkey Patties

22g protein per patty | $6.99 (4 patties)

These turkey patties offer a high-protein option with lower saturated fat than traditional beef burgers. (11,12) Plus, the caramelized onion and bell pepper bring built-in flavor without adding in extra sodium.

That’s where tracking helps. Logging your meals in an app like MyFitnessPal gives you a reality check on how much sodium you’re actually getting day to day.

 “Enjoy them as you would a regular burger, on a lettuce wrap, crumble the cooked burger and add to a grain and veggie bowl, or serve alongside eggs at breakfast – so many possibilities! They are also very freezer-friendly, so you can enjoy a few now and freeze the rest for later,” says Emily Sullivan, MyFitnessPal dietitian.

Frequently Asked Questions (FAQs)

  • How do you build a high-protein meal plan?

Start by choosing a protein anchor for each meal, like Greek yogurt for breakfast, chicken or tofu for lunch, and turkey patties or lean beef for dinner. Then build around it by adding vegetables, carbs, and fats. Keep it simple by opting for items that are already cooked, frozen, or pre-portioned.

  • How much protein should each meal have when meal planning?

On a daily level, the USDA’s minimum recommendation is 0.8 grams of protein per kilogram of body weight. (13)

When you spread that intake across meals, aiming for 25–30g per meal helps you meet your daily needs without overloading any single plate. (14) These dietitian-reviewed protein-rich foods make it easier to hit those numbers using real meals instead of relying on protein powders or complicated prep.

  • Does it matter when you eat protein throughout the day?

Spreading protein intake across meals is generally more effective than consuming most of it in one sitting. 

Research suggests that distributing 25-30g of protein per meal throughout the day may support better muscle protein synthesis than eating the same total amount concentrated in fewer meals. (14) 

However, meeting your total daily protein goal is the most important factor. Track your protein intake in MyFitnessPal to see which meals and snacks currently have the most protein and determine where you have the opportunity to spread out your intake while still reaching your protein goal.

Bottom Line

After exploring the aisles and picking up your favorite high-protein staples, you’ve got a mix that’s both practical and satisfying. 

And to make the most of your haul, tracking your protein and planning meals in MyFitnessPal turns these choices into habits that actually stick.

Note: Pricing is subject to change but was accurate at the time of article publication. Please check with retailers or online platforms for the most up-to-date pricing information.

The post The Ultimate Trader Joe’s High Protein Haul (Under $30) appeared first on MyFitnessPal Blog.



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