Do you follow the Optavia eating plan but struggle to stay stocked up on all of your approved foods?
Shopping can be a huge challenge, especially if you’re busy or have an unpredictable schedule.
Luckily, Trader Joe’s has a range of options that fit into the Optavia guidelines!
If you want to make grocery shopping simple and organized every week – no more running around from store to store trying to find specific items – this is the blog post for you.
Read on for our ultimate Optavia Trader Joe’s list and make life easier during your weekly trips to the grocery store!
Trader Joe’s have budget-friendly Optavia products
Trader Joe’s is our go-to store for Optavia-approved food list because of the price.
My wife and I can easily save up to $50-70 each week, as long as we choose their branded products.
Much like Aldi’s offerings for Optavia, these items are exclusive to Trader Joe’s and cannot be found elsewhere.
As someone who frequently shops at this popular chain known for its wide range of frozen foods and affordable healthy snacks,
Trader Joe’s has many vegetarian options for Optavia
Although we don’t buy many plant-based foods, they do offer a variety of vegan and vegetarian options.
This includes their popular Vegan Kale, Cashew & Basil Pesto, which is one of the cult-favorite items to buy, according to an article published by Guiltyeats.
So if tempeh, tofu, seitan, and veggie burgers are your jam, this place is a great choice.
Have you ever heard about vegan cheese? Well, they have it. They also have your usual vegan meats, frozen meals, and salads.
You can’t order Trader Joe’s Optavia-friendly products online
One thing that bothers me is that they don’t offer online shopping. They also don’t offer a delivery service. You actually have to walk into the store.
So if you don’t live close enough to a Trader Joe’s, you need to drive.
(I guess this one is good if you count your daily steps.)
Optavia Trader Joe’s List
The following Optavia grocery list includes officially approved foods that are suitable for your lean and green meals available at Trader Joe’s.
If you’re interested in staying updated on our daily Optavia Trader Joe’s shopping list, sign up for our newsletter.
(We keep you informed about the latest and upcoming products.)
Trader Joe’s dairy list for Optavia plan
| 0% Non-Fat Plain Greek Yogurt, 12oz | 1 leanest |
| 2% Low Fat Plain Greek Yogurt: 12oz | 1 leaner |
| Chobani Zero Sugar Yodurt (all flavors) | 1 container = 1/3 Leanest |
| Ultra-Filtered Reduced Fat Chocolate Milk | 1 cup = 1 Condiment |
| New Zealand Salted Butter | 1/2 Tbsp = 1 Healthy Fat |
| Reduced Fat Cheese (Mexican, Cheddar, Mozzarella) | 4 oz = 1 lean |
| Lite Shredded 3 Cheese Blend | 1 cup = 1 Lean |
| Lite Havarti Cheese | 4 slices= 1 lean |
| Fat Free Feta Cheese | 1 oz = 1 Condiment |
| Fat Free Cottage Cheese | 1 1/2 cups =1 Leanest |
| Low Fat Cottage Cheese | 1 1/2 cups =1 Leaner |
| Unsweetened Original Almond Beverage | 1/2 cup = 1 condiment |
| Unsweetened Almond Cashew and Macadamia Nut Beverage | 1 cup= 1 Condiment |
| Non-Dairy Oat Creamer | 1 Tbsp = 1 Condiment |
| 100 % Liquid Egg Whites | 2 cups = 1 Leanest |
| The Laughing Cow Light | 1 wedge = 1 Condiment; 2 wedges = 1 Healthy Fat |
Trader Joe’s ready-to-eat options for Optavia
| Trader Joe’s Shrimp Seafood Burgers | 2 patties = 1 Leaner |
| Sous Vide Chicken Thighs | 6 oz = 1 Leaner |
| Trader Joe’s Kung Pao Chicken | 1 cup (150 g) = 1 Lean |
| Trader Joe’s BBQ Teriyaki Chicken | 1 cup (150 g) = 1 Leaner |
| Trader Joe’s Chile Lime Chicken Burgers | 2 burgers = 1 Lean |
| Trader Joe’s Brined Bone-in Half Turkey Breast | 7 oz = 1 Leaner |
| Trader Joe’s Turkey Burger | 1 1/2 burgers = 1 Lean |
| Trader Joe’s Cedar Wrapped BBQ Sockeye Salmon Fillet | 6 oz = 1 Leaner |
| Trader Joe’s Premium Salmon Burgers | 2 burgers = 1 Leaner |
| Trader Joe’s Crab Cakes | 2 patties = 1 Leaner |
| Trader Joe’s Egg Frittata | 2 frittatas = 1 Lean |
| Mahi Mahi Burgers | 2 1/2 burgers = 1 Lean |
| Tuna Burgers | 2 burgers = 1 Lean |
| Turkey Meatballs | 5 meatballs = 1 Lean |
| Shiitake Chicken Frozen Meal | 1 1/2 cups = 1 Lean |
| Shiitake Mushroom Chicken | 1 1/2 cups = 1 Lean |
| Trader Joe’s Sous Vibe Chicken Thighs | 6 oz = 1 Lean |
| Trader Joe’s Just Chicken (refrigeration section) | 6 oz = 1 Leaner |
| Trader Joe’s Grilled Strips (refrigeration section) | 6 oz = 1 Leaner |
Meat and sausages
| Ground Chicken | 6 oz cooked = 1 Leaner |
| Organic Ground Beef 96 % | 6 oz = 1 Leaner |
| Choice Premium Angus Beef Flank Steak | 5 oz = 1 Lean |
| All Natural Pastured Raised Heirloom Chicken Breast | 6 oz = 1 Leaner |
| All Natural Pastured Raised Heirloom Chicken Thighs | 5 oz = 1 Lean |
| Lean Ground Turkey, 99 % | 7 oz = 1 Leanest |
| Spicy Jalapeno Chicken Sausage | 2 1/2 links = 1 Lean |
| Sweet Apple Chicken Sausage | 2 link = 1 Lean |
| Organic Sweet Italian Chicken Sausage | 2 1/2 links = 1 Lean |
| Cooked Maple Chicken Breakfast Sausage | 2 1/2 links = 1 Lean |
| Chomps Meat Sticks | 1 stick= 1/3 lean |
| Balsamic Rosemary Beef Steak Tips | 5 oz = 1 Lean |
| Raw Argentinian Red Shrimp | 7 oz cooked = 1 Leanest |
| Peruvian Bay Scallops | 7 oz = 1 Leanest |
| Trader Joe’s Langostino Tails | 7 oz = 1 Leanest |
| Fresh Atlantic Salmon Boneless Skinless Fillet | 5 oz = 1 Lean |
| Solid White Albacore Tuna, can | 7 oz = Leanest |
| Wild Skipjack Tuna, pouch | 2.5 pouches (7 oz) = Leanest |
| Trader Joe’s Uncured Turkey Bacon, 94 % | 2 slices = 1 oz Protein (Lean) |
Trader Joe’s Meatless list for Optavia program
| Trader Joe’s Meatless Meatballs | 10 meatballs = 1 lean |
| Trader Joe’s Hi-Protein Veggie Burger | 1 patty = 1 lean |
| Trader Joe’s Organic Firm Tofu | 9 1/2 oz = 1 Lean |
| Plain Tofu, extra firm | 8 oz = 1 Lean |
| Trader Joe’s Sriracha Baked Tofu (no healthy fat needed) | 6 oz = 1 Lean |
| Trader Joe’s Meatless Ground | 3/4 pack = 1 Leaner |
| Trader Joe’s Turkeyless Ground | 5 oz = 1 Lean |
| Trader Joe’s Beefless Ground Beef | 1 cup= 1 Leanest |
| Trader Joe’s Almond Mozzarella Style Shreds | 1 1/4 cup = 1 Lean |
| Trader Joe’s Parmesan Cheese Alternative | 1 1/4 cup = 1 Lean |
| Trader Joe’s Vegan Cream Cheese Alternative | 1 1/4 cup = 1 Lean |
| Trader Joe’s Vegan Feta Cheese Alternative | 1 1/4 cup = 1 Lean |
| Korean Beefless Bulgogi | 1/3 pack = 1 Lean |
Optavia-approved Trader Joe’s green list
| Mexican-Style Riced Cauliflower | 1/2 cup=1 Green |
| Riced Cauliflower Stir Fry | 1/2 cup=1 Green |
| Trader Joe’s Organic Riced Broccoli | 1/2 cup = 1 Green |
| Trader Joe’s Organic Riced Cauliflower | 1/2 cup = 1 Green |
| Trader Joe’s Baby Spinach | 1 cup = 1 Green |
| Trader Joe’s Cauliflower Pizza Crusts | 1 crust = 1/3 Lean + 1 Green |
| Hearts of Palm Pasta | 1/2 cup = 1 Green |
| Extra Fine French Green Beans | 1/2 cup = 1 Green |
| Frozen Kabocha Squash | 1/2 cup= 1 green |
| Zucchini Spirals | 1/2 cup= 1 green |
| Frozen Grilled Asparagus | 1/2 cup= 1 green |
| Trader Joe’s Fire Roasted Bell Peppers and Onions | 1/2 cup= 1 green |
| Trader Joe’s Asian Vegetables with Beijing-Style Soy Sauce | 1/2 cup= 1 green |
| Jicama Wraps | 2 wraps = 1 Green |
| Organic Spaghetti Squash Nests | 1/2 cup =1 Green |
| Organic Dill Pickle Spears | 2 spears = 1 Optional Snack |
| Trader Joe’s Spicy Kosher Dill Pickles | 2 spears = 1 Optional Snack |
| Fresh Vegetables (Tomato, Mushrooms, Cucumber, Salad, and Others) | 1/2 cup = 1 Green |
Trader Joe’s salad dressing, sauces, and dips for Optavia
| Trader Joe’s Spinach Sour Cream Dip | 2 Tbsp = 1 Healthy Fat |
| Trader Joe’s Spinach and Kale Greek Yogurt Dip | 2 Tbsp = 1 Healthy Fat, 1 Tbsp = 1 Condiment |
| Trader Joe’s Green Goddess Dip | 1 Tbsp = 1 Healthy Fat |
| Trader Joe’s Green Goddess Dressing | 2 Tbsp = 1 Condiment |
| Vegan Creamy Dill Dressing | 2 Tbsp = 1 Healthy Fat |
| Carrot Ginger Miso Salad Dressing | 2 Tbsp = 1 Healthy Fat |
| Trader Joe’s Everything But Bagel Yogurt Dip | 2 Tbsp = 1 Healthy Fat |
| Trader Joe’s Thai Style Green Chili Sauce | 1 Tbsp = 1 Healthy Fat |
| Trader Giotto’s Three Cheese | 1/4 cup = 1 Green |
| Enchilada Sauce | 1 Tbsp = 1 Condiment |
| Cilantro Dressing | 3 Tbsp = 1 Healthy Fat; 2 Tbsp = 2 Condiment |
| Thai Yellow Curry Sauce | 2 Tbsp = 1 Healthy Fat |
| Trader Joe’s Organic Tomato Basil Sauce | 1/4 cup = 1 Green |
| Trader Joe’s Hot Pico de Gallo Salsa | 2 Tbsp = 1 Condiment |
| Trader Giotto’s Balsamic Vinaigrette | 1 1/2 Tbsp =1 Healthy fat |
| Creamy Roasted Cauliflower & Onion Dip | 2 Tbsp = 1 Healthy fat |
| Reduced Guilt Chunky Guacamole | 1 Tbsp = 1 Condiment |
| Trader Joe’s Chunky Spicy Guacamole | 2 Tbsp = 1 Healthy fat |
| Organic Salsa Medium | 2 Tbsp= 1 Condiment |
| Organic Spicy Taco Sauce | 2 Tbsp = 1 Condiment |
Seasonings and other items
| Everything But the Bagel Sesame Seasoning | 1/2 tsp= 1 Condiment |
| Everything But the Leftovers Seasoning | 1/2 tsp = 1 Condiment |
| 21 Seasoning Salute | 1/2 tsp = 1 Condiment |
| Trader Joe’s Ranch Seasoning | 1/2 tsp = 1 Condiment |
| Trader Joe’s Cheesy Seasoning | 1/2 tsp = 1 Condiment |
| Garlic Salt with Ginger | 1/2 tsp = 1 Condiment |
| Shelled Pumpkin Seeds | 1 Tbsp = 1 Healthy Fat |
| Trader Joe’s Organic Pumpkin Puree | 1 Tbsp = 1 Condiment |
| Avocado Spray Oil | 10, 1/4 sec spray = 1 Condiment |
| Olives | 5 – 10 olives = 1 Healthy Fat |
| Trader Joe’s Turkey Stock | 1 cup = 1 Condiment |
| Chile Lime Seasoning Blend | 1/2 tsp = 1 Condiment |
| Organic Joe Medium Roast Ground Coffee | 4 oz = 1 Condiment |
| Cold Brew Coffee Concentrate | 4 oz = 1 Condiment |
| Coconut Cold Brew Coffee Concentrate | 4 oz = 1 Condiment |
| Spiced Chai Black Tea Concentrate | 4 oz = 1 Condiment |
| Trader Joe’s Sweet Rose Coconut Whipped Topping | 1 Tbsp = 1 Condiment |
| Trader Joe’s Pure Bourbon Vanilla Extract | 1 tsp = 1 Condiment |
About serving size
One of the most common questions we get about meats for lean and green is the serving size difference between cooked and frozen.
I reached out to Optavia Nutrition support for some guidance.
Their response was that meat, poultry, and seafood naturally shrink during the cooking process, and this can be influenced by factors such as cooking method, duration, and temperature.
To account for this, they advised adding an extra 2 to 3 ounces to the desired cooked weight.
“It’s important to weigh the cooked meat for accuracy and any extra can be saved for future meals.”
Alexandra Miller, MS, RDN
nutritionsupport@optavia.com
For those wondering about specific serving sizes, Optavia Nutrition support provided some general approximations.
See below.
- 8 ounces of raw boneless skinless chicken breast yields 6 ounces of cooked
- 10 ounces of raw fish in the leanest category yields 7 ounces cooked.
They also noted that fatty fish, such as salmon or mackerel, only shrinks by 1 ounce due to its higher fat content.
If you find this information to be very helpful, share it with others.
The bottom line
All in all, Trader Joe’s has an abundance of Optavia-friendly items.
Be sure to check out the selection at your local Trader Joe’s store, or visit their website for meal ideas and helpful hacks.
Plus, if you want to stay up-to-date on the latest offerings, sign up for their email newsletter.
