I took a trip to Trader Joe’s and thought it would be helpful to walk you through my go-to grocery haul—especially if you’re dieting but still trying to eat well and enjoy your food.

To give you some context, I’m 247 pounds and currently dieting. That means my portion sizes and caloric needs are going to be very different from someone who weighs 180 lbs, or especially different from someone who’s 140 lbs. I also work out about nine hours a week, so my lifestyle is pretty active.

But even if our portion sizes don’t match, this haul is still super relevant if you want to understand how I shop, what I look for, and why these foods make the cut.

Let’s get into it!

Veggies

• Power Greens (Spinach + Kale): Great for smoothies. Low calorie, high fiber—great volume food.
• Carrots: Easy to pack, loaded with fiber, perfect for snacking.
• Broccoli Florets + Brussels Sprouts: High in fiber and super filling—perfect to curb late-night cravings.
• Artichoke Hearts: Fiber bomb—3g fiber for just 30 calories. Amazing bedtime snack to stay full.

Fruits

• Kiwi: One of my favorite fruits—super high in vitamin C, potassium, and fiber.
• Bananas: I eat at least two a day, especially post-workout. They’ve got both fructose and glucose—perfect fuel.
• Frozen Berries: Raspberries, strawberries, blueberries—great in smoothies or on their own. Always a solid, fiber-rich choice.
• Trader Joe’s Fruit Bars: Just fruit, nothing else. Great “That’s It” bar alternative, and easy to keep on the go.

Grains + Carbs

• Jasmine Rice: My go-to during a bulk. Restaurant-quality and easy to microwave.
• Rice Medley: 4g fiber per serving—an ideal choice while cutting.
• Red Lentil Pasta: High protein (15g) and high fiber (6g) pasta option. Total comfort food with great macros.

Proteins

• Low-Fat Cottage Cheese: Great for recipes or breakfast. Works wonders in the Ninja Creami too.
• Sous-Vide Chicken Thighs: Fully cooked and easy to heat up. Delicious and lean.
• Grass-Fed Sirloin Steaks: 37g protein and only 190 calories per serving. Steak on a diet? Yes, please.
• Pre-Cooked Meatballs: Throw into red lentil pasta for a fast, high-protein dinner.
• Ground Turkey (93/7 or 99/1): Affordable and very lean. Great staple.
• Barbecue + Kung Pao Chicken: Both around 240 calories with 24–31g protein. Huge win when craving comfort food.

High-Fiber Sides

• Black Beans: 6g fiber per ½ cup. Go for the low-sodium version.
• Edamame: 27g protein and high fiber. Surprisingly satisfying and easy to prep.

Snacks + Dairy 

• Part-Skim Mozzarella: 8g protein for just 80 calories. Great on salads or wraps.
• Egg Wraps: 30 calories with 4g protein—perfect low-carb wrap option.
• Avocado Packs: Pre-portioned to keep calories in check. Each pack is just 120 calories.

Fully Cooked Meats for Easy Meals

• Sliced Turkey Breast, White Chicken Meat, Roasted Chicken—great for adding to salads. Just skip the dressing or keep it on the side.

Seasoning

Trader Joe’s seasoning game is unreal. These are some of my absolute faves:

• Everything But the Bagel (classic)
• Pizza Seasoning (try on chicken!)
• Ranch Seasoning (skip the high-calorie dressing)
• Spicy Seasoning Blend (bring the heat)

Protein Bars

• Barebells Protein Bars: Hands down the best texture and flavor. If you haven’t found a protein bar you love yet—start here.

My Favorite Pickups This Trip

1. Fruit Bars – Can’t believe I didn’t know about these sooner.
2. Seasonings – Pizza + Ranch seasoning = game changers.
3. Edamame – High protein and high fiber.
4. Kung Pao Chicken – Can’t wait to try it.
5. Grass-Fed Steaks – Lean, delicious, and satisfying.

Thanks for tagging along on my Trader Joe’s grocery trip! Hopefully, this gave you some new ideas for your next haul—whether you’re dieting or just trying to eat smarter.