50+ Healthy Trader Joe’s Weight Loss Foods List for 2024

Here’s a helpful list of what to buy at Trader Joe’s for low calories and points. This Weight Loss Trader Joe’s Shopping list is a complete list of the best healthy foods at this popular grocery store. Be sure to scroll down for your PDF printable list to take with you.

If you live near Trader Joe’s, you probably already know that many of the store’s food selections are organic, healthier versions of America’s favorite foods at reasonable prices.

As someone who is maintaining a 100+ pound weight loss, I love a shopping trip where I can stock up on healthy foods, and it’s even better when I can save money doing it.

If you’re starting your weight loss journey, you may be confused about what you can buy and need to avoid. While Trader Joe’s is known for healthy foods, some items are quite high in calories, so it’s important to choose wisely.

Scroll to the bottom, where we’ve included a free printable list you can take to the store with you.

Healthy Trader Joe’s Shopping List 

Here are the low-point and low-calorie foods to buy at TJ’s grocery store.

Fresh Produce

Vegetables will forever and always be a key food to healthy eating, and Trader Joe’s is a great place to find a wide variety at reasonable prices.

Shop all your favorite veggies, which are almost all ZERO points except for potatoes and other starchy veggies.

I’m a huge fan of potatoes for weight loss. Yes, they have points on WW now, but they are still very healthy food, and the points are reasonable.

Be sure to check out our Zero Point Food List and the The Basic Grocery List for more vegetable ideas.

Find these items in the produce section right as you enter the store.

• Trader Joe’s French green beans– 3/4 cup, 35 calories, 0 points
• Trader Joe’s organic riced cauliflower– 1/2 cup, 25 calories, 0 on all plans
• Trader Joe’s Butternut squash zig-zags– 1 cup, 40 calories, 0 points – These little squash fries are especially good. Cook them like French fries or mix them into other dishes. They are yummy in the oven or air fryer.
• Sweet potatoes and Japanese sweet potatoes (1 medium potato) – 113 calories, 3 points

Trader Joe’s seasonal produce – All fruits and vegetables you and your family enjoy – Trader Joe’s has great produce that is reasonable in price. Plan to load up your cart in this section!

Trader Joe’s salad mixes – TJ has a great variety of salad mixes. Just be sure to check points for those with included dressing. One of my favorites is the TJ’s Lemon & Arugula salad which is 250 calories and 4 points per serving, and a serving is 4 cups of salad plus dressing.

Grocery Items

Find these items on the Trader Joe’s grocery store shelves where they are boxes and canned items in the middle sections.

• Trader Joe’s Protein Pancake Mix – This pancake mix is similar to Kodiak mix. It’s not necessarily lower in points than other pancake mixes, but it’s high in protein, so it’s filling. It can also be used not only for pancakes but to make muffins and other baked items. Only 140 calories, 3 points per 1/4 cup of dry mix, which makes 2 pancakes.

• Trader Joe’s Pistachio Pomegranate Crips – These are seasonal, so you might only be able to find them in the fall and winter, but they are worth watching for – 90 cal, 4 points per 11 crips.

• Speculoos Cookie Butter – Okay, let’s talk about this amazing stuff. I’ll be honest and say it’s too dangerous for me to keep in the house (right there with Nutella and canned frosting), but some WW members enjoy it in moderation – At 90 calories, 4 points per 1 TBSP, this is a treat food.

• Trader Joe’s Nut Butters – 95 calories, 3 points per Tablespoon. These aren’t low in points or any different from the kinds at the grocery store, but they are high quality. You can find peanut butter, almond butter, cashew butter, and mixed nut butters.

• Trader Joe’s Brown Rice and Quinoa Pasta – Again, you won’t find a calorie or points saving for these pastas, but if you are avoiding wheat flour, they can be a good option – 200 calories, 6 points per 2 oz serving.

Deli Items

Watch for the following items in the Trader Joe’s cold deli section, which includes meats and cheeses. At my Trader Joe’s, these are in the back corner of the store in cold cases. Some more specialty cheeses are in the produce section as well.

• Uncured Black Forest ham (2 oz)- 70 calories, 1 point
• Trader Joe’s Soy Chorizo (2.5 ounce) – 130 calories, 5 points. This soy version of chorizo is a spicy breakfast meat alternative that is a huge points savings from regular chorizo. Stir it into eggs or make a breakfast burrito.

Trader Joe’s turkey meatballs (four meatballs)– 160 calories, 4 points – TJs carries a regular variety of these or watch for the cranberry version around the holidays.

Trader Joe’s turkey bacon (1 slice) – 45 calories, 1 point – A delicious turkey bacon, 1 point per slice.

Trader Joe’s light string cheese – 60 calories, 2 points

Trader Joe’s Chocolate Hummus (2 TBSP) – 80 calories, 2 points – When I first head of sweet hummus (chickpeas) I thought no way, but these chocolate hummus is delicious. I love it on apples or a banana. It’s also great as a dip for pretzels or smeared on crackers.

Be sure to check out our copycat Brownie Batter hummus recipe to make this at home.

Snacks

Regarding smart snacking, Trader Joe’s has your back, friend. Here are some go-to options. You’ll find these snack items toward the end of your shopping trip in the aisles closest to checkout.

• Trader Joe’s organic dark chocolate bar (1 square) – 63 calories, 3 points per square
• Trader Joe’s organic animal crackers (17 crackers) – 120 calories, 5 points.
• Trader Joe’s turkey jerky (1 ounce) – 60 calories, 2 points – A healthier jerky, this is great for on-the-go snacking and road trips.
• Trader Joe’s sour cream and onion corn puffs  (2 1/2 cups) – 140 calories, 4 points – Similar to a cheese puff, but with a ranch-type flavor.
• Trader Joe’s White Cheddar Corn Puffs (2 1/2 cups) – 140 calories, 4 points. These are a lighter version of Cheetos puffs.

Trader Joe’s Banana Date Nut Bread Crisps (3 crips) – 70 calories, 3 points

Trader Joe’s Savory Thin Rice Crackers (Multiseed) (1 ounce serving) – 130 calories, 3 points

Trader Joe’s Baked Cheese Crunchies Cheese Flavored Corn Snack (33 pieces, 28 grams)- 130 calories, 4 points. Think of these as your healthier Cheetos option.

Bread

Here are some lower-point Trader Joe’s bread options. In my Trader Joe’s, bread is across from the produce.

• LaTortilla factory Sonoma Carb Cutting Tortilla (1 fajita sized tortilla)– 80 calories, 2 points.
• Sprouted wheat bread Dave’s killer 21 seed (1 slice)– 110 calories, 3 points regular, 70 calories, 2 points thin sliced. Trader Joe’s stocks almost exclusively their own branded products, so you know an item is special when they carry a different name brand like this Dave’s bread.
• Trader Joe’s Reduced Carb Whole Wheat flour tortilla (1 tortilla) – 45 calories, 1 point. These tortillas are hearty and lower in points due to the additional fiber.

Click here for more low point breads for Weight Watchers.

Sauces and Seasonings

Here are good sauces and seasonings from Trader Joe’s shelves. Find these in the middle grocery section near the boxes and cans.

• Giotto tomato basil marinara sauce (1/2 cup)– 55 calories, 3 points – This is a great low-point spaghetti sauce. Have it with one of the above listed Trader Joe’s pastas or serve it over spaghetti squash for an even lower point meal.
• Giotto fat free pizza sauce (1/2 cup) – 30 calories, 1 point. Great for making WW pizza with 2 ingredient dough.
• Trader Joe’s organic maple syrup (1 Tbsp) – 50 calories, 3 points. It is delicious for those who want to use all-natural sweeteners.
• Everything But the Bagel seasoning blend (1 tsp) – 5 calories, 0 points. This seasoning is very popular with WW people who make bagels with 2 ingredient dough. I like it for that and to sprinkle on my eggs or even chicken and fish. Try it as a coating for chicken wings that you put in the air fryer for a great treat. Click here for more Everything Seasoning ideas and click here to make your own Everything Seasoning at home.

Trader Joe’s Chili Lime Seasoning – Zero calories, Zero points. This season is absolutely divine on fresh pineapple.

Trader Joe’s 21 Seasoning – 0 calories, 0 points. This is a general seasoning blend to use with chicken, fish, or veggies. I like it but not as well as other TJ’s seasonings.

Trader Joe’s Everything But the Elote Seasoning (1 t) – 0 calories, zero points. Elote is Mexican street corn, and this is a new Trader Joe’s seasoning blend.

Frozen

Trader Joe’s offers a huge selection of frozen foods that fit well into the WW plan. Honestly, this is a place where TJ really shines, so plan to spend plenty of time in their frozen section.

I love to keep these top-pick TJ items in my freezer for quick lunches and healthy dinner meals.

The frozen section is right after produce in Trader Joe’s stores.

• Trader Joe’s chicken tamale (1 Tamale – Chicken & Green Chili) – 140 calories, 4 points. Lower in points than a traditional tamale with plenty of great flavor.
• Trader Joe’s Guiltless Reduced Fat Mac n Cheese (1 container) – 270 calories, 10 points. This is on my list of top recommended diet-friendly frozen meals.
• Trader Joe’s shepherd’s pie (1 cup) – 180 calories, 4 points. Note that points are for 1 cup, not the whole container.
• Trader Joe’s pizza veggie burger (1 patty) – 130 calories, 2 points. Trader Joe’s has a wide variety of veggie burgers and flavors and I haven’t tried one yet I didn’t enjoy. They are low in points, too.
• Trader Joe’s Goyza Potstickers – 180-230 calories, Pork – 7 points for 7 items, Shrimp – 7 points for 5 items, Chicken – 5 points for 7 items. This is one of my personal favorite TJ frozen foods. Put these in the air fryer to get them nice and crispy. Serve along with a side of stir fry mixed vegetables and you’ll be full for hours. Drizzle with soy sauce or TJ’s coconut aminos.
• Trader Joe’s Cauliflower Rice Stir Fry Mix – 50 calories, 1 point. Just one point and so good! Serve with TJ potstickers for a real treat.
• Trader Joe’s Salmon Burgers (1 burger) – 100 calories, 2 points. So healthy and low in points.
• Trader Joe’s Shrimp Burgers (1 burger) – 90 calories, 2 points. These are so good and a favorite at my house.

Trader Joe’s Chili Lime Chicken Burgers – 150 calories, 3 points. If you love southwest flavors, you’ll love this. It’s not overly spicy.

Trader Joe’s Butternut Squash Pizza Crust – 60 calories, 2 points for 1/8 crust (1 slice). TJ’s has a whole line of veggie pizza crusts now – cauliflower, broccoli and butternut squash are all options.

Trader Joe’s Cauliflower Pancakes (2 pieces) – 170 calories, 5 points. These make a great side dish.

Trader Joe’s Vegetable Bird’s Nests (1 piece without sauce) – 70 calories, 2 points. Another great side dish or pair with some protein for lunch.

Trader Joe’s Mandarin Orange Chicken (1 cup) – 320 calories, 10 points. This item is not especially low in points, but I wanted to include it because it’s the #1 most popular Trader Joe’s item sold. If you splurge, pair it with a zero point stir-fry mix or cauliflower rice to make it more filling. It’s still healthier than ordering Orange Chicken take-out or from Panda Express.

Trader Joe’s Cauliflower and Broccoli Vegetable patties (1 patty) – 50 calories, 1 point, these are a great side or pair with protein for lunch.

Trader Joe’s Cauliflower Gnocchi (1 cup) – 140 calories, 3 points. This is another TJ’s SUPER popular item. These gnocchi are a pasta alternative made with cauliflower and potato flour. Made in the air fryer, they taste like a tater tot. Sautee in a skillet with a bit of olive oil or cooking spray and they taste like a decadent pasta. I make them with sauteed onion, mushroom, and spinach and I feel like I’m eating a gourmet meal. Watch portion size and be sure you are counting points correctly. They are a bit addictive and while healthier, easy to overeat.

Trader Joe’s Healthy Must-Haves

If you are new to Trader Joe’s shopping or perhaps visiting a store that’s far away, these are the top picks on my list. If you are wondering what you should buy at Trader Joe’s for Weight Watchers or what to buy at Trader Joes to lose weight, start with these favorites.

1. Cauliflower Gnocchi
2. Trader Joe’s Gyoza Potstickers (Chicken or Pork)
3. Trader Joe’s Guiltless Mac n Cheese
4. Trader Joe’s Cauliflower Rice Stir Fry Mix
5. Trader Joe’s Shrimp Burgers

And if you want to splurge, add on:

• Spookios Cookie Butter
• Trader Joe’s Mandarin Orange Chicken

All of the items on our weight-loss-friendly, low calorie Trader Joe’s Shopping List are excellent choices to add to your healthy eating plan.

What are some of your favorite Trader Joe’s items? Let us know in the comments so we can share.

Other

• Fresh flowers – Not for eating, but Trader Joe’s has beautiful flowers for really reasonable prices.

Weight Watchers Members: Low Points Shopping at Trader Joe’s

We’ve included points for the program in 2024 to make your choices easy. If you don’t have a Trader Joe’s, some of these items can be purchased on Amazon.com.

The points listed are for the WW Program in 2024. Diabetic Program points might vary.

How to Succeed with Losing Weight

Here’s more of my weight loss story, including before and after photos:

100 lb Weight Loss: HOW did you DO It? – How did I lose 100+ pounds and keep it off? This post explains my weight loss journey.

100 lb Weight Loss: Frequently Asked Questions (FAQ)—I get so many questions about my weight loss that I created a helpful post that explains all the details of what I eat, what I do, and what products I use to maintain it.

Check out this recipe index for more wholesome and healthy options to choose from.

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