Meal prep has never been easier, tastier, or more convenient thanks to Trader Joe’s incredible lineup of products. Whether you’re looking for protein-packed options, flavorful sauces, or quick-to-cook items, this list covers it all.
Here are 20 must-haves to simplify your meal prep and keep your taste buds excited all week long.
1. Frozen Roasted Corn $2.79/16 Oz
A versatile and smoky-sweet addition to salads, tacos, and grain bowls, Trader Joe’s Frozen Roasted Corn is a meal prep superstar.
Nutritional Facts
- Calories (per 2/3 cup serving): 90
- Fat: 2g
- Carbs: 18g
- Sodium: 0mg
- Dietary Fiber: 2g
- Sugar: 6g
- Protein: 2g
Ingredients
Roasted sweet corn.
Preparation Instructions
- Heat in a skillet over medium heat for 5 minutes.
- Microwave for 2-3 minutes in a microwave-safe dish.
2. Dill Pickle Mini Falafel $4.29/12 Oz
These tangy, herby bites are a plant-based protein delight, perfect for wraps, salads, or dipping into hummus.
Nutritional Facts
- Calories (per 4 pieces): 170
- Fat: 9g
- Carbs: 16g
- Sodium: 380mg
- Dietary Fiber: 2g
- Sugar: 1g
- Protein: 5g
Ingredients
Chickpeas, dill pickle brine, dill, parsley, onion, and spices.
Preparation Instructions
- Bake at 400°F for 10-12 minutes.
- Pan-fry in a small amount of oil for a crispy finish.
3. Frozen Shelled Edamame $3.99/9 Oz
Packed with plant-based protein, shelled edamame is an easy, healthy snack or salad topping.
Nutritional Facts
- Calories (per 1/2 cup): 120
- Fat: 5g
- Carbs: 9g
- Sodium: 15mg
- Dietary Fiber: 4g
- Sugar: 2g
- Protein: 11g
Ingredients
Shelled edamame (soybeans).
Preparation Instructions
- Boil for 3-5 minutes.
- Microwave in a covered bowl with water for 3 minutes.
4. Organic Riced Cauliflower $1.99/12 Oz
A low-carb alternative to rice, this cauliflower rice is ideal for stir-fries, grain bowls, or side dishes.
Nutritional Facts
- Calories (per 1 cup): 25
- Fat: 0g
- Carbs: 4g
- Sodium: 30mg
- Dietary Fiber: 2g
- Sugar: 2g
- Protein: 2g
Ingredients
Riced cauliflower.
Preparation Instructions
- Heat in a skillet over medium heat for 5-7 minutes.
- Microwave for 3-4 minutes, stirring halfway through.
5. Cuban Style Citrusy Garlic Bowl $3.99/11 Oz
A ready-to-eat bowl with vibrant citrus and garlic flavors, perfect for quick lunches or dinners.
Nutritional Facts
- Calories (per bowl): 310
- Fat: 9g
- Carbs: 48g
- Sodium: 590mg
- Dietary Fiber: 8g
- Sugar: 4g
- Protein: 10g
Ingredients
Brown rice, plantains, black beans, roasted sweet potatoes, citrus-garlic sauce, and spices.
Preparation Instructions
- Microwave for 4-5 minutes.
- Stir and let cool slightly before serving.
6. Cauliflower Gnocchi $2.99/12 Oz
This gluten-free favorite is a perfect base for creamy sauces, sautéed veggies, or quick skillet meals.
Nutritional Facts
- Calories (per 1 cup): 140
- Fat: 3g
- Carbs: 22g
- Sodium: 250mg
- Dietary Fiber: 6g
- Sugar: 2g
- Protein: 2g
Ingredients
Cauliflower, cassava flour, potato starch, extra virgin olive oil, sea salt.
Preparation Instructions
- Pan-fry in oil for 8-10 minutes until golden.
- Boil for 2-3 minutes for a softer texture.
7. High Protein Organic Tofu $2.69/16 Oz
A firm, protein-packed tofu that’s great for stir-fries, scrambles, or baked dishes.
Nutritional Facts
- Calories (per 3 oz): 130
- Fat: 7g
- Carbs: 3g
- Sodium: 10mg
- Dietary Fiber: 0g
- Sugar: 0g
- Protein: 14g
Ingredients
Organic soybeans, water, calcium sulfate.
Preparation Instructions
- Press tofu to remove excess water.
- Slice and sauté, bake, or grill as desired.
8. Chicken Cilantro Mini Wontons $3.49/12 Oz
These bite-sized wontons are a flavorful and convenient option for soups, stir-fries, or as a quick appetizer.
Nutritional Facts
- Calories (per 4 pieces): 50
- Fat: 1g
- Carbs: 7g
- Sodium: 240mg
- Dietary Fiber: 0g
- Sugar: 1g
- Protein: 3g
Ingredients
Chicken, cilantro, onions, cabbage, soy sauce, sesame oil, and spices.
Preparation Instructions
- Pan-fry in oil for 5-7 minutes until golden.
- Add to boiling water or soup for 2-3 minutes.
9. Frozen Mandarin Orange Chicken $4.99/22 Oz
A fan-favorite for its sweet and tangy sauce, this crispy chicken is perfect for pairing with rice or veggies.
Nutritional Facts
- Calories (per 1 cup): 320
- Fat: 13g
- Carbs: 31g
- Sodium: 330mg
- Dietary Fiber: 1g
- Sugar: 13g
- Protein: 21g
Ingredients
Chicken breast, orange sauce (sugar, soy sauce, orange juice, garlic, ginger), and seasonings.
Preparation Instructions
- Bake at 400°F for 18-20 minutes.
- Toss in sauce and serve immediately.
10. Everything But The Bagel Seasoned Smoked Salmon $5.99/4 Oz
This pre-seasoned smoked salmon combines the iconic bagel seasoning with the rich flavor of salmon for a gourmet touch to your meals.
Nutritional Facts
- Calories (per 2 oz): 110
- Fat: 6g
- Carbs: 1g
- Sodium: 550mg
- Dietary Fiber: 0g
- Sugar: 0g
- Protein: 13g
Ingredients
Smoked salmon, garlic, onion, sesame seeds, poppy seeds, and spices.
Preparation Instructions
- Serve chilled as a topping for bagels or salads.
- Use in wraps or sandwiches for added flavor.
11. Grilled Chili Lime Chicken Breast $7.99/12 Oz
Pre-cooked and marinated with zesty chili lime flavors, this chicken is a meal prep hero for tacos, salads, or grain bowls.
Nutritional Facts
- Calories (per 3 oz): 110
- Fat: 2.5g
- Carbs: 1g
- Sodium: 340mg
- Dietary Fiber: 0g
- Sugar: 0g
- Protein: 20g
Ingredients
Chicken breast, chili lime marinade (lime juice, chili powder, garlic, onion, and spices).
Preparation Instructions
- Heat in a skillet over medium heat for 5-7 minutes.
- Microwave for 2-3 minutes until warmed through.
12. Frozen Meatless Meatballs $3.99/16 Oz
These plant-based meatballs are a hearty, protein-rich option for spaghetti, subs, or grain bowls.
Nutritional Facts
- Calories (per 6 meatballs): 180
- Fat: 6g
- Carbs: 17g
- Sodium: 500mg
- Dietary Fiber: 2g
- Sugar: 2g
- Protein: 14g
Ingredients
Soy protein, wheat gluten, onions, spices, and seasonings.
Preparation Instructions
- Bake at 375°F for 15-20 minutes.
- Simmer in sauce for 10 minutes until heated through.
13. Spicy Jalapeño Chicken Sausage $4.29/12 Oz
Add a kick of spice to your meals with these flavorful chicken sausages, perfect for grilling or sautéing.
Nutritional Facts
- Calories (per 1 sausage): 100
- Fat: 6g
- Carbs: 1g
- Sodium: 400mg
- Dietary Fiber: 0g
- Sugar: 0g
- Protein: 11g
Ingredients
Chicken, jalapeños, garlic, onion, and spices.
Preparation Instructions
- Grill over medium heat for 8-10 minutes.
- Slice and sauté for 5-7 minutes.
14. Fresh Mozzarella Pearls $4.49/8 Oz
These bite-sized mozzarella pearls are perfect for salads, pasta dishes, or snacking.
Nutritional Facts
- Calories (per 1 oz): 70
- Fat: 5g
- Carbs: 1g
- Sodium: 15mg
- Dietary Fiber: 0g
- Sugar: 0g
- Protein: 5g
Ingredients
Pasteurized milk, vinegar, enzymes, and salt.
Preparation Instructions
- Serve chilled or at room temperature.
- Add directly to salads or pasta dishes.
15. Organic 3-Grain Tempeh $2.29/8 Oz
Packed with protein and fiber, this tempeh is a versatile option for stir-fries, sandwiches, or grilling.
Nutritional Facts
- Calories (per 1/2 package): 190
- Fat: 5g
- Carbs: 15g
- Sodium: 0mg
- Dietary Fiber: 7g
- Sugar: 0g
- Protein: 19g
Ingredients
Organic soybeans, organic brown rice, organic barley, organic millet, and vinegar.
Preparation Instructions
- Slice and pan-fry for 5-7 minutes.
- Marinate and grill for added flavor.
16. Trader Joe’s Chimichurri Sauce $3.99/8 Oz
Bursting with fresh herbs and garlic, this chimichurri sauce is a flavorful addition to grilled meats, veggies, or salads.
Nutritional Facts
- Calories (per 2 tbsp): 80
- Fat: 8g
- Carbs: 1g
- Sodium: 105mg
- Dietary Fiber: 0g
- Sugar: 0g
- Protein: 0g
Ingredients
Parsley, cilantro, garlic, olive oil, vinegar, and spices.
Preparation Instructions
- Use as a topping for grilled meats or roasted vegetables.
- Mix with rice or grains for added flavor.
17. Thai Style Yellow Curry Sauce $3.49/11 Oz
Rich and aromatic, this curry sauce is ideal for quick and easy Thai-inspired dishes.
Nutritional Facts
- Calories (per 1/4 cup): 100
- Fat: 8g
- Carbs: 7g
- Sodium: 350mg
- Dietary Fiber: 0g
- Sugar: 4g
- Protein: 1g
Ingredients
Coconut milk, curry paste, turmeric, garlic, and spices.
Preparation Instructions
- Heat sauce in a skillet over medium heat.
- Add to cooked protein or veggies and simmer for 5-7 minutes.
18. Organic Freeze-Dried Berry Medley $3.99/1.2 Oz
A crunchy and sweet snack, this berry medley is perfect for yogurt, oatmeal, or snacking on the go.
Nutritional Facts
- Calories (per 1/4 cup): 110
- Fat: 0g
- Carbs: 26g
- Sodium: 0mg
- Dietary Fiber: 3g
- Sugar: 23g
- Protein: 1g
Ingredients
Organic freeze-dried strawberries, blueberries, and raspberries.
Preparation Instructions
- Add directly to cereal, yogurt, or baked goods.
- Enjoy as a standalone snack.
19. Unsweetened Organic Acai Puree Packets $3.99/14 Oz
A superfood base for smoothies or bowls, these acai packets are nutrient-rich and unsweetened for customizable flavors.
Nutritional Facts
- Calories (per packet): 70
- Fat: 5g
- Carbs: 6g
- Sodium: 10mg
- Dietary Fiber: 3g
- Sugar: 0g
- Protein: 1g
Ingredients
Organic acai puree (acai berries, citric acid).
Preparation Instructions
- Blend with frozen fruit and liquid for a smoothie or bowl.
- Thaw and mix with granola and fresh fruit.
20. Mango Blueberry Chia Bowl $3.49/7 Oz
This ready-to-eat bowl combines fruity flavors and chia seeds for a satisfying and nutritious snack or breakfast.
Nutritional Facts
- Calories (per bowl): 130
- Fat: 3.5g
- Carbs: 23g
- Sodium: 10mg
- Dietary Fiber: 6g
- Sugar: 16g
- Protein: 3g
Ingredients
Mango puree, blueberry puree, chia seeds, and agave syrup.
Preparation Instructions
- Enjoy chilled straight from the container.
- Top with granola or nuts for added crunch.
