This 7-day menu is built from Trader Joe’s staples that are high in protein and easy to cook. Most meals take 10 minutes or less. Every product listed was checked on Trader Joe’s website or on a published label.
We do not list prices. They change and vary by store.
The Products in This Plan
We only used products we could confirm on the retailer’s website or on a published product label. Product lineups change and vary by region, so check your store.
| Product | Used for | Verified at | Nutrition source |
|---|---|---|---|
| Grilled Chicken Strips (frozen, 16 oz) | Lunch and dinner | www.traderjoes.com | Trader Joe’s label: 3 oz (84 g) = 110 cal, 20 g protein |
| Nonfat Plain Greek Yogurt | Breakfast and snacks | www.traderjoes.com | USDA nonfat Greek yogurt |
| Small Curd Cottage Cheese | Snacks | www.traderjoes.com | USDA creamed cottage cheese (4%) |
| Shelled Edamame with Sea Salt (frozen) | Snacks and bowls | www.traderjoes.com | USDA edamame, prepared |
| Steamed Lentils (refrigerated, 2 1/2 cups per pack) | Lunch bowls | Label listing: food.gudq.com/p/00902403 (UPC 00902403) | USDA lentils, cooked |
| Organic Extra Firm Tofu | Dinner | Label listing: ewg.org/foodscores (Trader Joe’s Tofu Extra Firm) | USDA extra firm tofu |
| Wild Alaskan Sockeye Salmon Fillets (frozen) | Dinner | Label listing: food.gudq.com/p/0268719011926 | USDA sockeye salmon, raw |
| Raw Shrimp, peeled and deveined (frozen) | Dinner | Label listing: world.openfoodfacts.org/product/00501620 | USDA shrimp, raw |
Day 1
- Breakfast: 1 container nonfat plain Greek yogurt (150 g); 1/2 cup blueberries (74 g); 1/2 cup dry oats (40 g), cooked in water. About 21 g protein, 282 calories.
- Lunch: 4 1/2 oz grilled chicken strips (126 g); 1/2 cup steamed lentils (99 g); 2 cups chopped romaine (94 g). About 40 g protein, 296 calories.
- Dinner: 1 sockeye fillet, about 5 oz raw (142 g); 1/2 cup cooked white rice (79 g); 1 cup cooked frozen broccoli (184 g). About 39 g protein, 340 calories.
- Snack: 1/2 cup cottage cheese (113 g); 1 medium apple (182 g). About 13 g protein, 205 calories.
Day 2
- Breakfast: 2 large eggs (100 g raw weight); 1 slice whole-wheat bread (32 g); 1 cup raw spinach (30 g). About 17 g protein, 231 calories.
- Lunch: 4 1/2 oz grilled chicken strips (126 g); 1/2 cup cooked white rice (79 g); 1 cup cooked frozen broccoli (184 g). About 38 g protein, 319 calories.
- Dinner: 5 oz extra firm tofu, pan-seared (142 g raw); 1/2 cup cooked quinoa (93 g); 1 cup cooked frozen broccoli (184 g). About 24 g protein, 281 calories.
- Snack: 1 container nonfat plain Greek yogurt (150 g); 1/2 cup blueberries (74 g). About 16 g protein, 131 calories.
Day 3
- Breakfast: 1 container nonfat plain Greek yogurt (150 g); 1 medium banana (118 g); 1 tbsp peanut butter (16 g). About 20 g protein, 289 calories.
- Lunch: 1/2 cup steamed lentils (99 g); 1/2 cup cooked shelled edamame (78 g); 2 cups chopped romaine (94 g). About 19 g protein, 225 calories.
- Dinner: 5 oz raw shrimp, cooked (142 g raw); 1/2 cup cooked white rice (79 g); 1 cup cooked frozen broccoli (184 g). About 36 g protein, 275 calories.
- Snack: 1/2 cup cottage cheese (113 g); 1/2 cup blueberries (74 g). About 13 g protein, 153 calories.
Day 4
- Breakfast: 2 large eggs (100 g raw weight); 1 slice whole-wheat bread (32 g); 1 cup raw spinach (30 g). About 17 g protein, 231 calories.
- Lunch: 4 1/2 oz grilled chicken strips (126 g); 1 whole-wheat tortilla, 8-inch (49 g); 2 tbsp salsa (32 g); 2 cups chopped romaine (94 g). About 36 g protein, 342 calories.
- Dinner: 1 sockeye fillet, about 5 oz raw (142 g); 1/2 cup baked sweet potato (100 g); 1 cup cooked frozen broccoli (184 g). About 39 g protein, 328 calories.
- Snack: 1 container nonfat plain Greek yogurt (150 g); 1 medium apple (182 g). About 16 g protein, 183 calories.
Day 5
- Breakfast: 1 container nonfat plain Greek yogurt (150 g); 1/2 cup blueberries (74 g); 1/2 cup dry oats (40 g), cooked in water. About 21 g protein, 282 calories.
- Lunch: 4 1/2 oz grilled chicken strips (126 g); 1/2 cup cooked quinoa (93 g); 1 cup raw spinach (30 g). About 35 g protein, 284 calories.
- Dinner: 5 oz extra firm tofu, pan-seared (142 g raw); 1/2 cup cooked white rice (79 g); 1/2 cup cooked shelled edamame (78 g). About 26 g protein, 315 calories.
- Snack: 1/2 cup cottage cheese (113 g); 1 medium banana (118 g). About 14 g protein, 216 calories.
Day 6
- Breakfast: 2 large eggs (100 g raw weight); 1 slice whole-wheat bread (32 g); 1/2 cup blueberries (74 g). About 17 g protein, 266 calories.
- Lunch: 1/2 cup steamed lentils (99 g); 3 oz grilled chicken strips (84 g); 2 cups chopped romaine (94 g). About 30 g protein, 241 calories.
- Dinner: 5 oz raw shrimp, cooked (142 g raw); 1/2 cup cooked quinoa (93 g); 1 cup cooked frozen broccoli (184 g). About 38 g protein, 284 calories.
- Snack: 1 container nonfat plain Greek yogurt (150 g); 1 tbsp peanut butter (16 g). About 19 g protein, 184 calories.
Day 7
- Breakfast: 1 container nonfat plain Greek yogurt (150 g); 1 medium banana (118 g); 1/2 cup dry oats (40 g), cooked in water. About 22 g protein, 345 calories.
- Lunch: 4 1/2 oz grilled chicken strips (126 g); 1/2 cup baked sweet potato (100 g); 1 cup cooked frozen broccoli (184 g). About 38 g protein, 307 calories.
- Dinner: 1 sockeye fillet, about 5 oz raw (142 g); 1/2 cup cooked white rice (79 g); 1 cup raw spinach (30 g). About 35 g protein, 296 calories.
- Snack: 1/2 cup cooked shelled edamame (78 g); 1 medium apple (182 g). About 10 g protein, 189 calories.
Daily Totals
| Day | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 | 1124 | 114 g | 130 g | 20 g | 26 g |
| 2 | 961 | 95 g | 98 g | 25 g | 20 g |
| 3 | 942 | 89 g | 112 g | 20 g | 25 g |
| 4 | 1083 | 109 g | 107 g | 28 g | 23 g |
| 5 | 1096 | 95 g | 129 g | 26 g | 18 g |
| 6 | 975 | 104 g | 89 g | 26 g | 22 g |
| 7 | 1136 | 104 g | 148 g | 19 g | 25 g |
Each day gives about 89 to 114 g of protein and 942 to 1136 calories. Calories are a result of the menu, not a target. Adjust portions to your hunger and needs, and ask a registered dietitian if you want a personal plan.
How we calculated: Grilled chicken strip values come from the label on Trader Joe’s product page. All other foods use the closest USDA FoodData Central (SR Legacy) entry, because Trader Joe’s does not publish full labels for every item online. Your package label may differ slightly.
Shopping List
- Grilled Chicken Strips, 2 bags (16 oz each)
- Nonfat Plain Greek Yogurt, 7 containers
- Small Curd Cottage Cheese, 1 tub
- Shelled Edamame, 1 bag
- Steamed Lentils, 1 pack
- Organic Extra Firm Tofu, 1 block
- Wild Alaskan Sockeye Salmon Fillets, 1 bag (3 fillets used)
- Raw Shrimp, 1 bag (10 oz used)
- 1 dozen eggs, whole-wheat bread, rolled oats, rice, quinoa, whole-wheat tortillas, salsa, peanut butter
- Frozen broccoli, romaine, spinach, blueberries, bananas, apples, sweet potatoes
Tips
Prep once
Cook a pot of rice and quinoa on Day 1. Keep them covered in the fridge for up to 4 days.
Keep the freezer stocked
Chicken strips, salmon, shrimp, and edamame are frozen, so they keep well. Thaw salmon and shrimp in the fridge overnight.
Want a plan not tied to one store? See our high-protein meal plan. For batch-cooking help, read our high-protein meal prep guide.
FAQ
How much protein does this Trader Joe’s meal plan give?
About 89 to 114 g of protein a day, based on the product label for the chicken strips and USDA data for the other foods.
Are these products available at every Trader Joe’s?
Not always. Trader Joe’s notes that not every product is on its website, and lineups change. Check your local store.
Is this plan low in calories?
It gives about 942 to 1136 calories a day. That is a result of the menu, not a target. Add portions if you are hungry.
