Tatum

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!

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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)

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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.

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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.

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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. 

Today, we’re diving into something that’s incredibly helpful for anyone training at any level: a Functional Movement Screen, or FMS. If you’ve never done one before, an FMS is a phenomenal way to test for any mobility limitations or imbalances that might lead to injury or hinder your performance in the gym.

So what happens if you don’t have access to the official FMS equipment or a certified coach? No worries — I’ve got you covered with an abbreviated, at-home version that’ll still give you powerful insights into how your body moves.

I’m walking through this demo with Dr. Johnny, a sports chiropractor and the owner of Warrior NYC, a movement-focused physical therapy and chiropractic clinic based in Manhattan. He specializes in injury rehab, sports therapy, and getting people back to training hard, pain-free.

Let’s get into it — here are the 7 foundational FMS movements and how to perform them at home.

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1. Deep Squat

What it tests: Overall mobility (especially ankles, hips, and thoracic spine)

How to do it:

• Stand with your feet shoulder-width apart.
• Raise your arms straight overhead.
• Keeping your arms up, perform a full-depth squat.

What to look for:

• Can you stay upright without pain?
• Do your arms fall forward?
• Is your squat balanced, or do you tip over?

If you’re leaning forward or falling, it could point to thoracic spine or hip mobility issues.

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2. Hurdle Step (Box Step)

What it tests: Hip stability, balance, and control

How to do it:

• Find a low box or step, about knee height.
• Step up with one leg, over the box, and back down.

What to look for:

• Do you stumble or lose balance?
• Any pain or asymmetry between legs?

Repeat on both sides — this can reveal differences in hip or ankle stability.

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3. Inline Lunge

What it tests: Lower body strength and balance

How to do it:

• Place one foot in front of the other in a lunge stance.
• Hold a broomstick or PVC pipe vertically behind your back (touching your head, upper back, and tailbone).
• Lunge down and back up.

What to look for:

• Can you stay stable?
• Does the stick stay in contact with all three points?
• Any pain?

Switch sides and hands when you switch feet. It’s common to lose balance, but pain is a red flag.

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4. Shoulder Mobility

What it tests: Shoulder flexibility and symmetry

How to do it:

• Make a fist with both hands, tucking your thumbs inside.
• Reach one hand behind your head, the other behind your lower back, and try to touch or get the fists close together.

What to look for:

• More than two fists of distance = you likely shouldn’t flat press.
• More than one fist = avoid overhead pressing for now.

Bonus check: Do an impingement test by placing your hand on your shoulder and lifting the elbow. If there’s pinching, take it as a caution for pressing movements.

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5. Active Leg Raise

What it tests: Hamstring flexibility and hip mobility

How to do it:

• Lie flat on your back.
• Keep both legs straight and lift one leg as high as possible without bending the knee or lifting the opposite leg off the ground.

What to look for:

• Can your leg reach vertical?
• Does the opposite leg stay grounded?

Poor hip mobility here can affect your deadlift mechanics and put you at risk for hamstring strains.

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6. Trunk Stability Push-Up

What it tests: Core strength and trunk stability

How to do it:

• Lie flat on your stomach.
• Place your thumbs in line with your eye sockets.
• Push up while keeping your body straight (no sagging at the hips or chest lifting first).

What to look for:

• Can you push up cleanly?
• Is your core engaged?
• Do your hips lag behind?

Bonus movement: Try a Cobra extension to see if there’s any back pain during spinal extension.

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7. Rotary Stability

What it tests: Core stability and coordination

How to do it:

• Get into a quadruped position (hands under shoulders, knees under hips).
• Try to lift the same-side arm and leg at the same time while staying balanced.

What to look for:

• Can you stay balanced?
• Any pain, shakiness, or loss of control?

Optional: Child’s pose to test hip and back comfort in flexion.

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Why FMS Matters

FMS isn’t about perfection — it’s about identifying risk. If any movement causes pain, or you feel imbalanced or unstable, it’s a cue to modify or avoid certain exercises until you can improve that pattern.

And remember — this version is an abbreviated, DIY approach. The full FMS includes more technical assessments and a strict scoring system. I’m certified in FMS Level 2, and I use it as a foundational tool for helping people train smarter, not harder.

If you’ve been following me for a while, you know I’ve been a diehard Costco shopper since my early days as a broke trainer at Equinox. Back then, the only way I could afford to bodybuild was by buying in bulk—and honestly, that hasn’t changed much. Costco has always come through with affordable, high-quality protein staples that make it easier to stay consistent without breaking the bank.

Let’s walk through the aisles together as I break down my go-to protein finds—both supplements and whole foods—that I’ve bought historically and still buy today.

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Protein Powder: My Top Pick

Let’s kick it off with a gem that just so happens to be on sale during this trip: Ascent Whey Protein. Here’s why it’s a winner:

1. It Passes the Test: I always look for a protein-to-calorie ratio of at least 10g protein per 100 calories. Ascent clocks in at 25g of protein and only 120 calories—crushing it.
2. Trusted Brand: Ascent is well-respected in the industry. No shady amino spiking, no red flags—just clean, effective protein.
3. Affordable: Normally $55 for 4.4 lbs, but it’s on sale for $44. For the quality? That’s unbeatable at Costco.

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Pre-Made Protein Shakes

In the past, I’ve reviewed 10 popular protein shakes and these two came out on top for taste and macros:

• Fairlife Nutrition Plan: My absolute favorite—30g of protein, 150 calories, and it tastes like real chocolate milk. Rich, creamy, and fridge-friendly.
• Slate Milk: Also excellent—20g protein, 100 calories, and great taste. 

Bonus Tip: Core Power (another Fairlife product) is also available here but doesn’t hit the same on taste or macros.

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Whole Food Protein: Meat, Eggs & Poultry

Let’s take a break from supplements and get into the real food section.

Garlic Seasoned Chicken Wings

Incredible flavor—perfect from the oven or air fryer. But keep in mind:

• They’re a fattier protein source.
• No nutrition label, so we rely on estimates. I always assume the higher calorie option when I don’t know for sure. These don’t pass The Protein Test, but they’re a great add-on once your protein needs are already met.

Kevin’s Natural Foods Pre-Cooked Meals

Not a daily go-to, but great for busy nights:

• 150–160 calories and 20g protein per serving.
• They taste really good and they pass the test. I keep a few in the freezer just in case.

Salmon Options

Most salmon at Costco is farm-raised Atlantic—not ideal. But if you’re buying here, go for the Wild Caught Sockeye. It’s the cleanest option, though it tastes a bit different than traditional salmon.

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Eggs & Egg Whites: Best Budget Deal

If you take one thing from this post, let it be this: Costco egg whites are the best deal in the game.

• $11.69 gets you six cartons, which usually retail for $4–$5 each elsewhere.
• Five dozen eggs for $12? Come on.

My go-to breakfast:
3 whole eggs + ½ cup egg whites + raspberries on the side. That’s about 40g of protein to start the day strong.

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Ground Turkey & Chicken Thighs: My Poultry Staples

• Ground Turkey: 150 calories, 22g protein, and under 10g of fat. Lean but flavorful—perfect ratio. I even fed this to my dog Pudding when I couldn’t afford the fancy stuff.
• Chicken Thighs: 160 calories, 19g protein. Same deal—just enough fat to keep them juicy and delicious.

Both pass The Protein Test and are great lean protein sources with taste and affordability.

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Protein Bars: What Actually Passes?

Let’s talk bars. Costco has tons of options, but here are the only ones I truly recommend:

Kirkland Signature Protein Bars

• 190 calories, 21g protein, 10g fiber.
• Tastes similar to a Quest Bar but way more affordable. This is my top pick.

Honorable Mentions:

• Simply Protein: 150 cal, 15g protein, 7g fiber. But the taste? Not it.
• Think! Bar: Okay macros, but only 1g of fiber.
• Pure Protein: Meh—some of the protein comes from collagen, which isn’t optimal.

Hard Pass:

• RX Bars: More of a carb bar than a protein bar. Not worth it for your protein goals.

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Chicken Nuggets That Actually Work

You might not expect it, but Kirkland Chicken Nuggets are fire.

• 140 calories, 16g protein.
• Taste better than Just Bare (IMO), and cheaper too. Great for an air fryer or oven. I have them at least once a week.

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Greek Yogurt: High-Protein Snacks

Costco carries tons of options, but here’s what I grab:

• Oikos Triple Zero (Flavored): Zero fat, zero sugar, zero artificial sweeteners. Great taste and great macros.
• Plain Greek Yogurt: Either Kirkland or Chobani. Both are solid picks for a non-flavored, high-protein option.

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Shopping for Gains Doesn’t Have to Break the Bank

There you have it—my full protein haul from Costco. Whether you’re a beginner in the gym or a seasoned lifter, this list can help you hit your macros without draining your wallet.

Got questions or want me to review another store? Drop a comment, like, and subscribe over on YouTube or follow me on Instagram where I post more content throughout the week.

Thanks for reading and happy shopping!