Dieting at Trader Joe’s: 1500 Calories a Day

So you’ve made a New Years Resolution. Perhaps you realize summer will be here eventually. Perhaps for health or personal reasons you realize that it’s time to drop a few pounds. There are plenty of diet programs out there. One I’m most critical of is Jenny Craig. Not that it’s a bad program, but it’s expensive. It also goes against the philosophy of “Give a man a fish, you feed him for a day, teach a man to fish you feed him for a lifetime.” You are never really taught how to cook. Plus their food is quite expensive and some can even be confused with pet food visually. Since adding time to a set 24 hour day isn’t going to happen, you may need to rely on certain things being already made for you. Maybe it will give you time back in your day or give you just a few more minutes at the gym. So I’ve pulled together of (most) of my reviews and complied a calorie count for each item if you plan on Dieting at Trader Joe’s.

I’ll add the items I’ve reviewed and thought were very tasty here that I would buy again and again. If you have something that you’ve tried and thought was awesome (not mediocre) that fits into the rules of 500 calories and under per meal, add it to the comments and I’ll give you the shout out. Or if it’s200 calories and under snack/dessert item I’ll add it in too.

The goal here is to have your day add up to 1500 calories so if you are under for one category or meal you can pick from some of the snack/dessert items. I’m leaving seasonal stuff off the list as it won’t always be available. Also, I’m not affiliated with Trader Joe’s. These reviews are my own thoughts on what I’ve tried.

Breakfast- 500 Calories and Under

Trader Joe’s Almond Croissants 340 calories for 1 Croissant

Trader Joe’s Apple Smoked Bacon– 90 calories for 1 slice

Trader Joe’s Chocolate Chip Scone Mix-190 calories per scone

Trader Joe’s Chocolate Chip Waffles– 180 calories for 2 waffles

Trader Joe’s Cinnamon Crumpets– 110 calories per crumpet

Trader Joe’s Hashbrowns 130 calories each

Trader Joe’s French Toast– 260 calories for 2 slices

Trader Joe’s Frozen Chocolate Croissant  320 for 1 Croissant

Trader Joe’s Frozen Steel Cut Oatmeal 150 calories per package

Trader Joe’s Jumbo Cinnamon Rolls– 340 calories for 1 with icing

Trader Joe’s Mango Waffles– 230 calories for 2 waffles

Trader Joe’s Mixed Berry Scones Mix– 150 calories per scone

Trader Joe’s Pumpkin Waffles– 180 for 2 waffles

Trader Joe’s Strawberry Raspberry Oatmeal-If using water to prepare 220 calories

Trader Joe’s Uncured Black Forrest Bacon– 50 calories for 1 slice

Trader Joe’s Uncured Dry Rubbed Bacon– 60 calories for 2 slices

Lunch- 500 Calories and Under and can be microwaved

Trader Joe’s Asparagus Risotto– 160 calories for 1 cup

Trader Joe’s Butter Chicken– 270 calories per package

Trader Joe’s Chicken Breast Medallions with Coconut Red Curry Sauce– 150 calories per 1/2 cup

Trader Joe’s Chicken Enchiladas Verde– 480 calories per 2 enchiladas

Trader Joe’s Creamy Polenta with Spinach and Carrots– 230 calories per cup

Trader Joe’s Fish Korma Curry-380 calories per meal

Trader Joe’s Frozen Chicken Tikka Masala– 360 calories per package

Trader Joe’s Frozen Shrimp Tacos– 340 calories per box

Trader Joe’s Garlic Naan– 230 calories per naan

Trader Joe’s Greens, Beans, and Grains– 280 calories per box

Trader Joe’s Italian Style Meatballs-240 calories per 2 meatballs

Trader Joe’s Kettle Cooked Chicken Soup Review– 110 calories per cup

Trader Joe’s Lamb Vindaloo– 390 calories per package

Trader Joe’s Meatless Meatball– 150 calories for 6 meatballs

Trader Joe’s Palak Paneer– 220 calories per 1/2 package or 440 calories for whole box

Trader Joe’s Paneer Tikka Masala– 430 calories per package

Trader Joe’s Peruvian Style Chimichurri Rice with Vegetables– 120 calories for 1/2 cup

Trader Joe’s Quinoa Cowboy Veggie Burgers– 180 calories per burger

Trader Joe’s Shrimp Tacos– 340 calories per package

Trader Joe’s Sweet Potato Gnocchi with Butter and Sage-250 calories per cup

Trader Joe’s Tomato Feta Soup– 130 calories per cup

Trader Joe’s Vegan Tikka Masala– 430 calories per package

Dinner- 500 calories and under. You may need to mix and match to make it a more complete meal.

Trader Joe’s Artichoke & Cheese Ravioli– 240 calories for 1 cup

Trader Joe’s Asparagus Risotto– 160 calories for 1 cup

Trader Joe’s Battered Halibut– 230 calories for 3 pieces

Trader Joe’s Beef and Broccoli– 360 calories for 1 3/4 cup

Trader Joe’s Beef Bolognese Ravioli-280 calories for 1 cup

Trader Joe’s Beef Bool Kogi– 230 calories for 4 ounces

Trader Joe’s Black Bean and Cheese Taquitos– 310 calories for taquitos

Trader Joe’s Burgundy Pepper Lamb Tips– 140 calories per 3.5 ounces

Trader Joe’s Burrata, Prosciutto & Arugula Flatbread– 290 calories for 1/3 of the pie

Trader Joe’s Braised Beef Roast with Demi Glace– 270 calories for a 6 ounce portion

Trader Joe’s Chicken Breast Medallions with Coconut Red Curry Sauce– 150 calories per 1/2

cup

Trader Joe’s Chicken Enchiladas Verde– 480 calories per 2 enchiladas

Trader Joe’s Chicken Fried Rice– 230 calories per 1 1/3 cup

Trader Joe’s Chicken Pot Pie Ravioli– 320 for 1/2 a package

Trader Joe’s Chicken Tikka Masala– 360 calories per package

Trader Joe’s Cioppino Seafood Stew– 340 for the entire bag, or 170 if you make 2 portions out of it

Trader Joe’s Crab Cakes– 90 calories each cake

Trader Joe’s Creamy Polenta with Spinach and Carrots– 200 calories per cup

Trader Joe’s Fish Korma Curry– 380 calories per meal

Trader Joe’s Chicken Fried Rice– 230 calories per 1 1/3 cup

Trader Joe’s Frozen Rack of Lamb-270 calories for 2 chops

Trader Joe’s Frozen Shrimp Tacos– 340 calories per box

Trader Joe’s Garlic Naan– 230 calories per naan

Trader Joe’s Greens, Beans, and Grains– 280 calories per box

Trader Joe’s Harvest Gorgonzola Tarte– 310 calories for 1/2 tart

Trader Joe’s Honey Roasted Pumpkin Ravioli-240 calories for 1/2 package

Trader Joe’s Hot & Spicy Chicken Wings Sections– 200 calories per 3 wings

Trader Joe’s Italian Style Meatballs– 240 calories for 2 meatballs

Trader Joe’s Kettle Cooked Chicken Soup Review– 110 calories per cup

Trader Joe’s Lamb Vindaloo– 390 calories per package

Trader Joe’s Lemongrass Chicken Stix– 100 calories per 2 sticks

Trader Joe’s Linguine with Pesto and Tomatoes– 220 calories per cup

Trader Joe’s Lobster Ravioli– 290 calories for 1/2 package

Trader Joe’s Meatless Meatball– 150 calories for 6 meatballs

Trader Joe’s Mini Beef Tacos– 190 calories per 4 mini tacos

Trader Joe’s Mini Chicken Tikka Samosas– 80 per 2 or 480 calories for the entire box

Trader Joe’s Mini Greek Spirals with Leeks and Feta Cheese– 160 calories per 2

Trader Joe’s Mojito Salmon-310 calories per portion

Trader Joe’s Quinoa Cowboy Veggie Burgers– 180 calories per burger

Trader Joe’s Palak Paneer– 220 calories per 1/2 package or 440 calories for whole box

Trader Joe’s Paneer Tikka Masala– 430 calories per box

Trader Joe’s Frozen Seafood Paella– 220 calories for 1.5 cups or 440 calories for the entire bag

Trader Joe’s Perline Pasta & Prosciutto– 370 calories per 1/2 box

Trader Joe’s Peruvian Style Chimichurri Rice with Vegetables– 120 calories for 1/2 cup

Trader Joe’s Pesto Tortelloni– 230 calories per 10 tortelloni

Trader Joe’s Riced Cauliflower– 25 calories per 2/3 cup

Trader Joe’s Roasted Cauliflower & Cheese Mezzelune-240 calories for 1 cup

Trader Joe’s Salmon & Vegetable Croquettes-230 calories per 2 croquettes

Trader Joe’s Spatchcocked Lemon Rosemary Chicken– 240 calories per 4 ounces

Trader Joe’s Spinach Ricotta Ravioli– 240 calories per cup

Trader Joe’s Spinach Tortellini– 320 calories for half the package

Trader Joe’s Sriracha Seafood Potstickers-130 per 4 potstickers

Trader Joe’s Steakhouse Seasoned Beef Filet Mignon Review– 140 calories for a 4 ounce portion

Trader Joe’s Sweet Potato Gnocchi with Butter and Sage– 250 calories for 1 cup

Trader Joe’s Tarte au Brie etaux Tomatoes– 330 calories for 1/2 tart

Trader Joe’s Tarte aux Champignons-300 calories for 1/2 tart

Trader Joe’s Tarte d’Alsace– 140 calories for 1/4 tart

Trader Joe’s Tempura Shrimp with Soy Dipping Sauce– 230 calories for 3 shrimp and sauce

Trader Joe’s Tomato Feta Soup– 130 calories per cup

Trader Joe’s Tri-Tip Roast– 140 calories for 4 ounce portion

Trader Joe’s Vegan Chicken-less Mandarin Orange Morsels– 320 for half of the bag with sauce

Trader Joe’s Vegan Tikka Masala– 430 calories per package

Snacks & Desserts- 200 calories and under

Trader Joe’s Apple Sticks-140 calories for 38 sticks

Trader Joe’s Baconesque Popcorn– 160 calories for 2 cups

Trader Joe’s Brownie Crisps– 100 calories for 3 crisps

Trader Joe’s Italian Breadsticks with Olive Oil Review– 70 calories per 2 breadsticks

Trader Joe’s Macarons– 120 calories for the 3 mixed flavor macarons

Trader Joe’s Mango Macarons-100 calories for 3 macarons

Trader Joe’s Meyer Lemon Cookie Thins– 130 calories for 9 cookies

Trader Joe’s Reduced Guilt Chunky Guacamole Review– 30 calories per 2 Tbsp

Trader Joe’s Roasted Seaweed Snack– 60 calories for the entire package

Trader Joe’s Spinach & Artichoke Dip– 180 calories for 1/2 the dip. Be sure to use veggies as dippers

Trader Joe’s Super Sweet Dried Carabao Mango–  130 calories for 1/2 cup

Trader Joe’s Sweet Sriracha Uncured Bacon Jerky-140 calories for 1/2 bag

Trader Joe’s This Apple Walks Into a Bar Review– 140 calories per cereal bar

Trader Joe’s This Blueberry Walks Into A Bar– 140 calories per cereal bar

Trader Joe’s This Strawberry Walks Into a Bar Review– 140 calories per cereal bar

Trader Joe’s Wasabi Seaweed Snack– 60 calories for the entire package

And if you are wondering about the fresh stuff (fruits and veggies) here you go:

100 Calories of Fresh Fruit

100 Calories of Fresh Vegetables

And yes, this is an incomplete list, if you feel something is missing comment below, but only comment if you feel its really good, under 500 calories (or 200 for a dessert or snack) and that’s available all year around. Happy New Years & Hope This Helps!

Want to see more items I’ve reviewed from Trader Joe’s? Click on Thoughts & Reviews of Trader Joe’s for a searchable list.

Want to find homemade item? Please check out: Food

Want to find a drink to wash this down (calories weren’t counted on this), please click on:Drinks