What’s up, guys? Today, we’re grocery shopping in style at one of my favorite places on earth—Trader Joe’s. Fresh out of my daughter’s pre-1st graduation (yes, she’s headed to kindergarten next year!), I figured I’d celebrate by sharing one of the most useful guides I’ve ever created: how to navigate summer grocery shopping for low-calorie, high-protein foods at Trader Joe’s.
Believe it or not, summer is a weight gain season for many Americans. Vacations, barbecues, alcohol, and general social indulgence can add up fast. But I’ve helped thousands of clients avoid that trap—and today, I’m showing you the exact hacks I use and recommend.
Let’s dive in.
Protein Staples: What Passes the Test?
The Protein Test:
Simple trick—take the grams of protein and add a zero. If the total calories are equal to or less than that number, it passes.
Example: 22g of protein → Should be 220 calories or less ✅
Steak Selections:
- Grass-Fed Ribeye & Strip Steak: These used to be top-tier. Unfortunately, they’ve been replaced, and the current versions don’t pass our protein test.
- Flank Steak: Passes, but not my go-to—too chewy for my taste.
- New Pick: I still opt for the strip steak, even though it’s borderline.
Salmon Picks:
- Sockeye Salmon: Wild-caught and ideal nutritionally, but not my favorite taste-wise.
- Norwegian Farm-Raised Atlantic Salmon: My pick. If you’re going farm-raised, Norwegian is clean, sustainable, and high-quality.
Chicken That Delivers
Marinated Chicken Thighs (variety of flavors):
- Savory Herb, Sundried Tomato & Basil, Pesto – all pass the protein test
- Super easy to cook—just throw it on a skillet. Delicious, versatile, and diet-friendly.
Ground Turkey (93/7 vs. 99/1):
- 93/7 is the winner. 99/1 is dry and flavorless.
- Add bone broth, mushrooms, onions to keep it juicy and tasty.
Chicken Sausages:
- Most pass the protein test ✅
- But remember: they’re processed meat. Enjoy a couple times a week—not daily.
Breakfast Basics
Non-Fat Greek Yogurt:
- Low in saturated fat, protein-packed.
- I pair it with blueberries and raspberries (fiber + antioxidants like anthocyanins for brain health).
Thick & Creamy Greek Yogurt (for cooking):
- Excellent in recipes like mashed potatoes—adds creaminess without excess fat.
Trader Joe’s MVPs: Seasonings
If you know, you know.
- Onion Salt
- Mushroom & Company
- Chili Lime, Citrus Garlic, Ajika, Everything But the Elote – endless variety!
Flavor is key to diet adherence, and Trader Joe’s nails it. I even have a full YouTube video dedicated to their seasonings.
Pantry Heroes
- Coconut Aminos: Lower sodium alternative to soy sauce.
- Low Sodium Chicken Broth: Perfect for moisture and flavor without excess salt.
- Canned Seafood:
- Light Tuna > Albacore (less mercury)
- Sardines & Trout = Omega-3 powerhouses
- Carb-Savvy Tortilla Wraps:
- 45 calories, 6g fiber → ideal for tuna wraps, fajitas, burritos
High Volume, Low Cal Snacks
- Watermelon & Strawberries: Ideal for picnics and parties. Eat a ton for minimal calories.
- Power Greens: Cruciferous blend rich in sulforaphane, an antioxidant that helps protect against colon cancer.
- Apples: Packed with insoluble fiber, promoting digestion and regularity.
The Carb That Fills You Up
Potatoes (white or sweet) are misunderstood. Yes, they’re a vegetable, but I treat them like a carb source. Why?
- High volume – more filling than rice or pasta
- Nutrient-rich – potassium, magnesium
- Versatile – mashed, baked, fries
Perfect for keeping you full and satisfied while in a calorie deficit.
Wrapping It Up
That’s my complete high-protein, low-calorie Trader Joe’s summer haul.
I’m Jacob Zemer. I’ve spent the past 8 years coaching high-performing professionals in Westchester County and beyond—from finance to real estate. I’m 42 years old, a dad of two, and I maintain year-round abs, a VO₂ max of 56, and a resting heart rate of 54. My health is important, but it’s not my #1 priority—my family and career come first.
The strategies I share are what I use personally and with clients—practical, sustainable, and built for real life.
