I was joking with my husband that if we ever moved to a new house, I'd only go if it was within 20 minutes of a Trader Joe's. As a plant-based eater who does CrossFit [1], yoga, runs, and climbs, I take my food very seriously. I want to make sure what I cook and eat is nutrient-dense, but that it also tastes delicious and doesn't break the bank. Aside from my weekly grocery store run, I also hit up Trader Joe's once a week for these protein-packed essentials.
Tofu
This is probably my favourite tofu of all time, so I buy at least three every time I go (the family loves it, too!). It's firm in texture, but that also means it's higher in protein than soft tofu. I use it for stir-fries, one-pan dinners [3], to make this bread-free avocado toast [4], scramble it [5] to eat with roasted veggies or in a wrap, and add to smoothies [6] to make them creamier and higher in protein.
Tempeh
I buy one package and either marinate and bake it [7] to add to salads [8] or wraps, or crumble it to add to tacos [9].
Steamed Lentils
I discovered these steamed lentils in the fridge section at Trader Joe's, and although the only ingredient is "lentils," they taste unbelievable — much different than when I buy canned or cook them from scratch myself. They're fresh and delicious and perfect to add to salads or to mix with cooked whole grains.
Hi-Protein Veggie Burger
Made with pea protein, this veggie burger offers 26 grams of protein! I like to sauté it in a pan, then cut it up to eat with whole grains and roasted veggies or as a quick protein for a fresh salad.
Frozen Broccoli
I usually eat half a bag of frozen broccoli in one sitting, which offers about 5 grams of protein for just 50 calories. I sauté it with tofu or tempeh and add it to salads or whole grains.
Gluten-Free Rolled Oats
Rolled oats are a pantry must to make overnight oats [10] and overnight cookies [11], and to add to pumpkin bread and pancakes. I also use them to make DIY [12] oat flour.
Organic Tricolor Quinoa
Quinoa is perfect on its own, added to salads [13], or in place of rice in burritos. The tricolor just makes it feel more fancy. I like to make a big batch and freeze one-cup servings to have on hand. If I have leftover uncooked quinoa when I go for my weekly Trader Joe's run, I'll pick up brown rice instead.
Meatless Meatballs
A fast and delicious source of plant-based protein, these meatless meatballs taste like real meatballs (I even fooled my husband!). I just microwave a few quickly and add them to pasta or whole grains.
Raw Almonds
For snacking, raw almonds are a great source of protein and healthy fats — I found that eating a handful before meals prevents overeating [14]. I make my own trail mix with these almonds as a base and also use them in these date-sweetened cookies [15], add them to smoothies, and make my own nut butter [16].
Seeds
Once a week, I buy a bag of hemp, chia, flax, sunflower, or pumpkin seeds. I add them to overnight oats, salads, baked goods, and smoothies.
Organic Crunchy Salted Peanut Butter
Peanut butter is a quick source of protein to add to smoothies, toast, and bananas or to make these vegan chocolate peanut butter cups. Yep, we definitely go through a jar in a week!
Vegan Kale, Cashew, and Basil Pesto
While this vegan pesto is made with cashews, it's not super high in protein (one-quarter-cup serving offers just 2 grams). But I add it to high-protein foods such as brown rice, tofu, or whole wheat pasta.
Hummus
As a snacking staple, my hummus is usually paired with baby carrots or bell pepper strips, but sometimes I like to get creative and mix with avocado to make a quick chickpea salad [17].
Whole-Wheat Pasta
While I prefer to eat whole grains, sometimes dinner calls for pasta! I like the Trader Joe's versions made with black beans or lentils, but really, this whole-wheat is my fave.