- Getting enough protein and fiber in your diet can help with weight loss.
- Prepared foods can be a helpful tool when trying to eat well and support weight loss.
- Your overall lifestyle—beyond just diet and exercise—is important for weight loss success.
Between work, after school activities and maintaining a social life, trying to find the time to meal prep might be the last thing on your mind. This is where a busy person best friend comes in: prepared foods. But not all prepared foods are created equal—especially if you’re aiming to support weight loss or meet specific nutrient needs. If you’re trying to improve your health or lose weight, focusing on a few key nutrients can make a big difference. Prioritizing protein and fiber is a great place to start—they help you feel fuller longer, especially when consumed together. Look for prepared foods with at least 7 grams of protein and 6 grams of fiber per serving to help you stay satisfied and meet your goals.
Lisa Andrews, M.Ed., RD, LD, says “When trying to lose weight, protein and fiber are key. Research suggests that individuals who consume more protein in their diets tend to achieve better weight loss results.” Andrews also recommends getting enough fiber, which can help support healthy blood sugar and cholesterol levels. While individual nutrients matter, it’s still helpful to keep an eye on the overall calorie content of a meal, especially if weight loss is your goal. Taking a few seconds to check the nutrition facts label can be a helpful tool when considering how certain foods fit into your day.
Trader Joe’s offers a variety of prepared food options that are not only delicious, but will help you save time in the kitchen while aligning with your weight loss goals.
1. Thai Wheat Noodles
You don’t need to cut noodles out of your diet, even if you have weight loss goals. Patricia Kolesa, M.S., RDN, recommends Trader Joe’s Thai Wheat Noodles because of its high protein content. “Each packet contains 10 grams of protein and 4 grams of fiber. These wheat noodles can be made in less than 5 minutes, making for a quick and shelf-stable weeknight option,” says Kolesa. Adding another vegetable like frozen spinach or peas can boost the fiber content to help you feel even more satisfied.
2. Spicy Lentil Wrap with Tahini Sauce
When lunch time rolls around, it can be hard to find the time to prepare lunch from scratch. That’s where this Spicy Lentil Wrap with Tahini Sauce comes in. The TJ’s favorite packs 8 grams of protein and 4 grams of fiber per serving, in just under 270 calories. “It also contains a serving of veggies in the form of shredded cabbage,” says Sarah Garone, NDTR, CNC. This wrap is relatively low in calories so pairing it with a Greek yogurt can make this lunch even more filling and add more protein to your day.
3. Chicken Soup Dumplings
Having an easy frozen meal on hand is great for people who work at home or have a fridge in the office breakroom. Alexia Davila-Hicks, RDN recommends having the Trader Joe’s Chicken Soup Dumplings on hand, as they pack 16 grams of protein per serving and heat up in minutes. “While these dumplings are relatively lower in fiber on their own, pairing them with a piece of fruit (such as an apple) can help bring this meal up to 6 grams fiber,” says Davilla-Hicks.
To make it a more filling meal, add chicken or vegetable broth and vegetables like broccoli, cabbage or carrots.
4. Sesame Miso Salad with Salmon
Emily Kean, M.B.A., RD, CDCES, recommends the Sesame Miso Salad with Salmon because of its high protein content. She says it’s “a convenient packed lunch or easy dinner with 370 calories, 14 grams of protein and 4 grams of fiber per serving.” This on-the-go lunch is loaded with flavor from the miso and has a satisfying crunch from the fresh vegetables. It’s a great choice as a midday meal.
5. Fiesta Salad with Shrimp
If your lunch salad leaves you feeling hungry an hour later, it could be because it lacks protein. But this TJ’s Fiesta Salad with Shrimp is packed with protein and nutrients to leave you feeling full and fueled for longer. “It has a base of romaine lettuce with black beans, roasted corn, tortilla chips and pico de gallo on top,” says Sheri Gaw, RDN, CDCES. “And it contains 390 calories with 12 grams of protein and 6 grams of fiber [per serving], making it satisfying enough to get you from lunch to dinner.”
To boost the protein content even more, try adding a hard boiled egg (about 6 grams of protein).
6. Kitchari
“Kitchari is an Indian-inspired dish that’s packed with both protein and fiber, to help you feel fuller longer. A 2-cup serving offers 360 calories, 2 grams of saturated fat, 14 grams of protein and 12 grams of dietary fiber,” says Andrews. It contains ample spices to make it super flavorful, and it can be made in the microwave in just one minute. To give it even more staying power, add another source of protein like chicken, tofu or shrimp or serve it over a fiber-rich whole grain like brown rice or quinoa.
7. Spinach & Feta Egg White Burrito
Skipping breakfast could negatively impact weight loss goals and lead to overeating later in the day due to increased hunger. But not everyone has the time to prepare breakfast in advance. This is where the Spinach & Feta Egg White Burrito comes in. “TJ’s Spinach & Feta Egg White Burrito is a quick, well-rounded breakfast option,” says Sarah Glinski, RD. “At 410 calories, 5 grams of fiber and 19 grams of protein from egg whites and feta cheese, it offers a balanced breakfast that can help you actually stay full until lunch time.”
8. Chicken Burrito Bowl
“If you are on the hunt for a quick and healthy meal that is high-protein and a good source of fiber, look no further than Trader Joe’s Chicken Burrito Bowl,” says Danielle VenHuizen, M.S., RD. “Coming in at 22 grams of protein and just 370 calories per serving, this top choice definitely gives you more bang for your buck. And even better, it comes with 9g of fiber.” Have fresh avocado on hand? Top with a few slices to add satiating healthy fats and anti-inflammatory compounds to your meal.
Other Tips for Sustainable Weight Loss:
- Be Patient: When making a lifestyle shift, it’s best to focus on small changes you can stick to over time. Research suggests that small habits are more sustainable compared to drastic changes. “I tell my clients, ‘lather, rinse, repeat’. Continue the healthy habits and the results will follow,” says Andrews. VenHuizen seconds this sentiment: “Remember, weight loss is not a one and done diet plan. It’s a lifelong way of eating and taking care of yourself. The goal is to find a diet pattern that supports your health and weight for the long-term.”
- Set Yourself Up for Success: Even if you don’t have time to meal prep, having a plan can help make mealtimes less stressful. Samantha DeVito, M.S., RD, shares, “we all have days where we lose track of time or things don’t go as planned. When you are prepared for those moments, you’re more likely to stay on track.” DeVito recommends having ready-to-eat snacks like sliced veggies and hummus in the fridge for when hunger strikes. You can even buy pre-sliced veggies to make life a little bit easier.
- Incorporate Mindful Movement: “Many people focus solely on diet during weight loss, but strength training is crucial for maintaining your muscle mass as you lose weight,” says Garone. “Strength training can help reduce the slowdown in metabolism that can occur during weight loss. This may make it easier to maintain it long-term.” In addition, regular exercise can help reduce anxiety, stress levels and improve sleep, all of which can impact healthy weight management.
Our Expert Take
Weight loss isn’t one-size-fits-all. A range of factors—from stress management to food choices—can influence the process, which can feel overwhelming at times. That’s why it’s important to give yourself grace and focus on sustainable longterm habits that support your well-being. One way to make things a little easier? Keep balanced, nutrient-rich prepared foods on hand. Choosing options that are higher in protein and fiber can help support satiety, making it easier to stay on track with your goals. Having this knowledge in your back pocket can help you shop smarter and feel more confident when navigating the prepared foods aisle.
