Food for Thought: Building Fast VLCD-Friendly Meals at Trader Joe’s

We all know that honing our kitchen skills is key for staying on track during the VLCD or any healthy eating program. But realistically, there will be times when you just need something fast and easy. Luckily, Trader Joe’s is here to help (as always). Below is a compiled list of some of our favorite finds at TJs, along with some sample meals to help you get started. If you haven’t already, don’t forget to book a grocery store tour, happening every other Friday at the San Mateo TJs by the Enara office, to learn more great ideas!

 

Quick Proteins- Option to add to Greek Salad (w/o dressing) or 2 cups mixed greens and dress with 2 tablespoons Green Goddess Dressing if desired (20 calories)

Dr. Prager Veggie Burger (120 calories for 1 burger)

Roasted Chicken Patty (180 calories for 1 patty)

Steamed Lentils (120 calories for ½ cup)

Chicken Sausage (110 calories per sausage)

Balela (180 calories for ½ cup)

Egg White Salad (120 calories for whole container)

Melodious Blend (1/2 cup= 100 calories)

 

Quick Healthy Starches

Steamed Lentils

Balela

Frozen Cooked Quinoa (140 calories per ½ cup)

Tabbouleh (150 calories for ½ cup)

 

Quick Fats

Eggplant Hummus (35 calories for 2 tablespoons)

Guacamole (100 calories for 1 packet)

Green Goddess Dressing (20 calories for 2 tablespoons)

 

Quick Veggies

Greek Salad (no dressing)

Frozen Rainbow Cauliflower (30 calories for 1 cup) or any frozen, plain, quick cooking veggie such as spinach or broccoli

Cauliflower Tabbouleh (80 calories for ½ cup)

Sample Meals

Greek salad w/o dressing (120 calories) + ½ package Atlantic Smoked Salmon (100 calories) 220 calories total
Citrus Chicken Salad w/o dressing (220 calories) + ½  package guacamole (50 calories) 270 calories total
Tabbouleh (½ cup= 150 calories) + Steamed Lentils (½ cup= 120 calories) + 2 cups mixed green or fresh spinach 270 calories total
Roasted Chicken Patty (180 calories) + ½ cup Cauliflower Tabbouleh (80 calories) + 2 tablespoons Eggplant Hummus (35 calories) 295 calories
Dr. Prager Veggie Burger (120 calories per burger) + 1 cup Rainbow Cauliflower (30 calories) + ½ packet guacamole (50 calories) = 235 calories 250 calories
1/2 cup Melodious Blend (100 calories) + ½ cup Frozen Cooked Quinoa (140 calories) + 2 cups mixed greens 240 calories
Lentil and Ancient Grain Soup (½ container or about 1 ¼ cup) 237 calories
Chicken Sausage (110 calories) + 2 cups Rainbow Cauliflower (60 calories) + ½ packet Guacamole (50 calories) 220 calories
Balela (180 calories) +½ cups Cauliflower Tabbouleh (80 calories) 260 calories
Egg White Salad (120 calories for whole container) + 2 cups mixed greens + 2 tablespoons Green Goddess Dressing (20 calories) 140 calories
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