Trader Joe’s Must-Haves To Meet Your Macro Needs

Ultimate Macro Friendly, Gluten Free and All Around Awesome Trader Joe’s Shopping List

I love to grocery shop.  My kids do too (mostly because they have no choice.) I feel like this is a fading life skill with the creation of all the major grocery store chains quick drive-up pick up service.  Maybe I’m traditional, but I love perusing the aisles, discovering awesome foodie finds and leading my kids by example.

Oh Trader Joe’s How I Love You

One of my favorite places to shop is Trader Joe’s.  I could go there every day but luckily it is about a twenty minute drive from my house.  The drive keeps the obsession in check and usually limits me to 1-2 trips per month.

Seriously how can you not love this place?  You walk in and feel like you were dropped into some tropical food paradise.  The staff is always over the top helpful and the mini-carts make my kids uber excited to be there.  Although those little suckers (the mini-carts, not my kids) occasionally make me lose my sanity. I know how much they love them though so I oblige.

Go-To’s and Special Gems Alike

It is a great place to find those go-to items you need each week but also an even better place to sneak in some special goodies that are unique to Trader Joe’s and can’t be found at major grocers. There are some food items that I will only eat from Trader Joe’s now because the trifecta of quality, taste and the cost doesn’t compare to anywhere else (like their canned tuna).

I am a total food junkie and would rather spend an hour at TJ’s over shopping at the mall (my 18 year old self is shocked by this). Successful grocery shopping starts with a list and going in knowing those things that are a must-have while still leaving room for some food gems you might find.

Oh…and never go shopping at TJ’s HANGRY.  You will walk out with a plethora of goodness and an empty grocery budget.  Trust me, I speak from experience!

My TJ’s List

I get lots of requests to share my grocery shopping lists from clients and followers.  I could almost list the entire store when it comes to Trader Joe’s.  However, this list is my personal Trader Joe’s “Must-Haves” to meet your macro (and non-macro) needs. My list is based on real food options that are macro friendly and also gluten free (welcome to my life:).  And I’ve thrown in a few other options that my hubby and kids love that he refers to as “gluten-rific.”

Want to download this Trader Joe’s shopping list to have at your fingertips?

Must-Have Produce

TJ’s carries are all of your traditional produce options if you need them.  However, there are a few options in case you need to hit the “easy” button.  They include:

Sweet potato ribbons

Cauliflower rice

Broccoli rice

Butternut Squash Zig Zags

Butternut Squash Chunks

Shredded Brussel Sprouts

Must-Have Lean Proteins

Again, TJ’s has an abundance of traditional meats.  There are a few that in my opinion are superior to major chain grocery stores including:


Jerky (many types including turkey, beef and salmon)

Yogurt (0% and full fat options, along with goat’s milk and almond)

Cage Free Liquid Egg Whites

Powdered Egg Whites

Egg White Salad (ready to eat and a quick lunch option if you are in a hurry)

Almond Cheese (love this as a cow’s milk alternative and great macro stats and taste)

Must-Have Snacks

Thin Mini Rice Crackers (The macros on these…WOWZA: in 37 crackers 2.5F/24C/3P)

BBQ Pop Chips

Inca Peruvian Corn (like Corn Nuts on steroids and way more delicious)

Mediterranean Greek Yogurt Dip


Spinach and Kale Dip

Chunky Apple sauce (heat this up with a little sprinkle of cinnamon and it’s applie pie and much lighter on the macros)

Must-Have On The Go Bars

Rx Bars

Fruit Bars and Leathers (Great for an on the go snack or pre/post workout snack)

Must-Have Seasonings and Spices

Everyday Seasoning Grinder (Perfect for everything , literally)

Frozen Basil and Garlic Cubes (These are great to have on hand for a quick saute with fresh meat or veggies)

Must-Have Frozen Options

There are some definite frozen Food Must-Haves to put on your list.  In general frozen options can be jam packed with sodium.  Here are a few real food options that are great to have in the freezer for those nights you need something quick.

Sweet Potato Fries

Mashed Sweet Potatoes

Mashed Potato Medallions

Super Food Pilaf

Artichoke hearts

Worth Mentioning:

Trader Joe’s also has a huge selection of quick burgers made from veggies, turkey, seafood and vegetarian options as well.  I also love their Wild Caught Sockeye Salmon and cod frozen portions.

Must-Have Gluten-Rific (as my hubby calls it) Finds:

Lavash Bread (Great for at home pizza nights, wraps and breakfast burritos)

Cookie Butter (My son’s favorite treat with a banana)

Secco (If I am going to indulge in adults beverages I go for taste not price.  Some bubbly makes me happy and Trader Joe’s spin on Prosecco is both delicious and budget friendly.

Want to Download this list to have at your fingertips while you shop at Trader Joe’s?

Work Hard Be Kind,