Optavia Trader Joe’s List for your lean and green meals

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!

photo of the front of the trader joe's shop

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, 12oz1 leanest
2% Low Fat Plain Greek Yogurt: 12oz1 leaner
Chobani Zero Sugar Yodurt (all flavors)1 container = 1/3 Leanest
Ultra-Filtered Reduced Fat Chocolate Milk1 cup = 1 Condiment
New Zealand Salted Butter1/2 Tbsp = 1 Healthy Fat
Reduced Fat Cheese (Mexican, Cheddar, Mozzarella)4 oz = 1 lean
Lite Shredded 3 Cheese Blend1 cup = 1 Lean
Lite Havarti Cheese4 slices= 1 lean
Fat Free Feta Cheese1 oz = 1 Condiment
Fat Free Cottage Cheese1 1/2 cups =1 Leanest
Low Fat Cottage Cheese1 1/2 cups =1 Leaner
Unsweetened Original Almond Beverage1/2 cup = 1 condiment
Unsweetened Almond Cashew and Macadamia Nut Beverage1 cup= 1 Condiment
Non-Dairy Oat Creamer1 Tbsp = 1 Condiment
100 % Liquid Egg Whites2 cups = 1 Leanest
The Laughing Cow Light1 wedge = 1 Condiment;
2 wedges = 1 Healthy Fat

Trader Joe’s ready-to-eat options for Optavia

Trader Joe’s Shrimp Seafood Burgers2 patties = 1 Leaner
Sous Vide Chicken Thighs6 oz = 1 Leaner
Trader Joe’s Kung Pao Chicken1 cup (150 g) = 1 Lean
Trader Joe’s BBQ Teriyaki Chicken1 cup (150 g) = 1 Leaner
Trader Joe’s Chile Lime Chicken Burgers2 burgers = 1 Lean
Trader Joe’s Brined Bone-in Half Turkey Breast7 oz = 1 Leaner
Trader Joe’s Turkey Burger1 1/2 burgers = 1 Lean
Trader Joe’s Cedar Wrapped BBQ Sockeye Salmon Fillet6 oz = 1 Leaner
Trader Joe’s Premium Salmon Burgers2 burgers = 1 Leaner
Trader Joe’s Crab Cakes2 patties = 1 Leaner
Trader Joe’s Egg Frittata2 frittatas = 1 Lean
Mahi Mahi Burgers2 1/2 burgers = 1 Lean
Tuna Burgers2 burgers = 1 Lean
Turkey Meatballs5 meatballs = 1 Lean
Shiitake Chicken Frozen Meal1 1/2 cups = 1 Lean
Shiitake Mushroom Chicken1 1/2 cups = 1 Lean
Trader Joe’s Sous Vibe Chicken Thighs6 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 Chicken6 oz cooked = 1 Leaner
Organic Ground Beef 96 %6 oz = 1 Leaner
Choice Premium Angus Beef Flank Steak5 oz = 1 Lean
All Natural Pastured Raised Heirloom Chicken Breast6 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 Sausage2 1/2 links = 1 Lean
Sweet Apple Chicken Sausage2 link = 1 Lean
Organic Sweet Italian Chicken Sausage2 1/2 links = 1 Lean
Cooked Maple Chicken Breakfast Sausage2 1/2 links = 1 Lean
Chomps Meat Sticks1 stick= 1/3 lean
Balsamic Rosemary Beef Steak Tips5 oz = 1 Lean
Raw Argentinian Red Shrimp7 oz cooked = 1 Leanest
Peruvian Bay Scallops7 oz = 1 Leanest
Trader Joe’s Langostino Tails7 oz = 1 Leanest
Fresh Atlantic Salmon Boneless Skinless Fillet5 oz = 1 Lean
Solid White Albacore Tuna, can7 oz = Leanest
Wild Skipjack Tuna, pouch2.5 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 Meatballs10 meatballs = 1 lean
Trader Joe’s Hi-Protein Veggie Burger1 patty = 1 lean
Trader Joe’s Organic Firm Tofu9 1/2 oz = 1 Lean
Plain Tofu, extra firm8 oz = 1 Lean
Trader Joe’s Sriracha Baked Tofu (no healthy fat needed)6 oz = 1 Lean
Trader Joe’s Meatless Ground3/4 pack = 1 Leaner
Trader Joe’s Turkeyless Ground 5 oz = 1 Lean
Trader Joe’s Beefless Ground Beef1 cup= 1 Leanest
Trader Joe’s Almond Mozzarella Style Shreds1 1/4 cup = 1 Lean
Trader Joe’s Parmesan Cheese Alternative1 1/4 cup = 1 Lean
Trader Joe’s Vegan Cream Cheese Alternative1 1/4 cup = 1 Lean
Trader Joe’s Vegan Feta Cheese Alternative1 1/4 cup = 1 Lean
Korean Beefless Bulgogi1/3 pack = 1 Lean

Optavia-approved Trader Joe’s green list

Mexican-Style Riced Cauliflower1/2 cup=1 Green
Riced Cauliflower Stir Fry1/2 cup=1 Green
Trader Joe’s Organic Riced Broccoli1/2 cup = 1 Green
Trader Joe’s Organic Riced Cauliflower1/2 cup = 1 Green
Trader Joe’s Baby Spinach1 cup = 1 Green
Trader Joe’s Cauliflower Pizza Crusts1 crust = 1/3 Lean + 1 Green
Hearts of Palm Pasta1/2 cup = 1 Green
Extra Fine French Green Beans1/2 cup = 1 Green
Frozen Kabocha Squash1/2 cup= 1 green
Zucchini Spirals1/2 cup= 1 green
Frozen Grilled Asparagus1/2 cup= 1 green
Trader Joe’s Fire Roasted Bell Peppers and Onions1/2 cup= 1 green
Trader Joe’s Asian Vegetables with Beijing-Style Soy Sauce1/2 cup= 1 green
Jicama Wraps2 wraps = 1 Green
Organic Spaghetti Squash Nests1/2 cup =1 Green
Organic Dill Pickle Spears2 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 Dip2 Tbsp = 1 Healthy Fat
Trader Joe’s Spinach and Kale Greek Yogurt Dip2 Tbsp = 1 Healthy Fat,
1 Tbsp = 1 Condiment
Trader Joe’s Green Goddess Dip 1 Tbsp = 1 Healthy Fat
Trader Joe’s Green Goddess Dressing2 Tbsp = 1 Condiment
Vegan Creamy Dill Dressing2 Tbsp = 1 Healthy Fat
Carrot Ginger Miso Salad Dressing2 Tbsp = 1 Healthy Fat
Trader Joe’s Everything But Bagel Yogurt Dip2 Tbsp = 1 Healthy Fat
Trader Joe’s Thai Style Green Chili Sauce1 Tbsp = 1 Healthy Fat
Trader Giotto’s Three Cheese1/4 cup = 1 Green
Enchilada Sauce1 Tbsp = 1 Condiment
Cilantro Dressing3 Tbsp = 1 Healthy Fat;
2 Tbsp = 2 Condiment
Thai Yellow Curry Sauce2 Tbsp = 1 Healthy Fat
Trader Joe’s Organic Tomato Basil Sauce1/4 cup = 1 Green
Trader Joe’s Hot Pico de Gallo Salsa2 Tbsp = 1 Condiment
Trader Giotto’s Balsamic Vinaigrette1 1/2 Tbsp =1 Healthy fat
Creamy Roasted Cauliflower & Onion Dip2 Tbsp = 1 Healthy fat
Reduced Guilt Chunky Guacamole1 Tbsp = 1 Condiment
Trader Joe’s Chunky Spicy Guacamole2 Tbsp = 1 Healthy fat
Organic Salsa Medium2 Tbsp= 1 Condiment
Organic Spicy Taco Sauce2 Tbsp = 1 Condiment

Seasonings and other items

Everything But the Bagel Sesame Seasoning1/2 tsp= 1 Condiment
Everything But the Leftovers Seasoning1/2 tsp = 1 Condiment
21 Seasoning Salute1/2 tsp = 1 Condiment
Trader Joe’s Ranch Seasoning1/2 tsp = 1 Condiment
Trader Joe’s Cheesy Seasoning 1/2 tsp = 1 Condiment
Garlic Salt with Ginger1/2 tsp = 1 Condiment
Shelled Pumpkin Seeds 1 Tbsp = 1 Healthy Fat
Trader Joe’s Organic Pumpkin Puree1 Tbsp = 1 Condiment
Avocado Spray Oil10, 1/4 sec spray = 1 Condiment
Olives5 – 10 olives = 1 Healthy Fat
Trader Joe’s Turkey Stock1 cup = 1 Condiment
Chile Lime Seasoning Blend1/2 tsp = 1 Condiment
Organic Joe Medium Roast Ground Coffee4 oz = 1 Condiment
Cold Brew Coffee Concentrate4 oz = 1 Condiment
Coconut Cold Brew Coffee Concentrate4 oz = 1 Condiment
Spiced Chai Black Tea Concentrate4 oz = 1 Condiment
Trader Joe’s Sweet Rose Coconut Whipped Topping1 Tbsp = 1 Condiment
Trader Joe’s Pure Bourbon Vanilla Extract1 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

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.

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