Trader Joe’s OPTAVIA 5&1 Grocery List

Trader Joe’s OPTAVIA 5&1 Grocery List

This is the definitive Trader Joe's OPTAVIA 5&1 list produced by Julie Bays, RD.

Download a printable version of the list here

Trader Joe's OPTAVIA 5&1 Frozen Items:

  • Turkey Burgers: 1 ½ burgers = 1 lean
  • Chili Lime Chicken Burger: 2 burgers = 1 lean
  • Mahi Mahi Burgers: 2 ½ burgers = 1 lean
  • Tuna Burgers: 2 burgers = 1 lean
  • Crab Cakes: 2 cakes = 1 leaner
  • Turkey Meatballs: 5 meatballs = 1 lean
  • Shrimp Burgers: 2 burgers = 1 leaner
  • Salmon Burgers: 2 burgers = 1 lean
  • Langostino Tails: 7 oz = 1 leanest
  • Argentinian Red Shrimp: 7 oz = 1 leanest
  • Shitake Chicken Frozen Meal: 1 ½ cups = Complete Lean & Green
  • Frozen Kabocha Squash: ½ cup = 1 green
  • Riced Cauliflower Stir Fry: ½ cup = 1 green
  • Zucchini Spirals: ½ cup (¼ container) = 1 green
  • Frozen Grilled Asparagus: ½ cup = 1 green
  • Asian Vegetables with Beijing Style Soy Sauce: ½ cup = 1 green

Trader Joe's OPTAVIA 5&1 Meat Aisle:

  • Ground Turkey, Ground Chicken, Extra Lean Ground Beef:
  •     85-94% lean: 5oz = 1 lean
  •     95-97% lean: 6oz = 1 leaner
  •     98%+ lean: 7oz = 1 leanest
  •     Wild Skipjack Tuna: 2.5 pouches = 1 leanest
  •     BBQ Cut Fresh Atlantic Salmon Filets: 5oz = 1 lean
  • Boneless Skinless Chicken: 6oz = 1 leaner
  • Chicken Hot Dogs 3 links = 1 leaner (limit to 1x/week due to sodium levels)
  • Spicy Italian Chicken Sausage: 1 ½ links = 1 lean
  • Sweet Italian Chicken Sausage: 2 ¼ links = 1 lean
  • Smoked Andouille Chicken Sausage: 1 ¼ links = 1 lean
  •     Chicken Breakfast Sausage: 6 links = 1 lean
  • Chomps Meat Sticks: 1 stick = ⅓ lean

Trader Joe's OPTAVIA 5&1 Meatless Lean Items:

  • Beefless Ground Beef: 1 cup = 1 leanest
  •     Trader Joe’s Hi Protein Veggie Burger: 1 patty = 1 lean
  •     Trader Joe’s High Protein Tofu: 6oz = 1 lean
  •     Trader Joe’s Plain Tofu, extra firm: 8oz = 1 lean
  •     Trader Joe’s Plain Tofu, firm: 8oz = 1 lean
  •     Trader Joe’s Sriracha Baked Tofu: 7oz = 1 lean (Note: the Teriyaki option is NOT approved)
  • Trader Joe’s Hi Protein Veggie Burger: 1 patty = 1 lean
  • Trader Joe’s Meatless Meatballs: 10 meatballs = 1 lean
  • Almond Mozzarella Style Shreds: 1 ¼ cup = 1 lean
  • Egg Beaters: 2 cups = 1 leanest
  • Whole Eggs: 3 eggs = 1 lean (limit to max 2x/week)

Trader Joe's OPTAVIA 5&1 Dairy Items:

  • Reduced Fat Cheese (Mexican, Cheddar, Mozzarella): 4oz = 1 lean
  • Lite Havarti Cheese: 4 slices = 1 lean
  • Lite Shredded 3 cheese blend: 4 oz = 1 lean
  • Fat Free Cottage Cheese: 1 ½ cups = 1 leanest
  • Low Fat Cottage Cheese: 1 ½ cups = 1 leaner
  • 0% NonFat Plain Greek Yogurt: 12oz = 1 leanest
  • 2% Low Fat Plain Greek Yogurt: 12oz = 1 leaner
  • Unsweetened Original Almond Beverage: ½ cup = 1 condiment
  • Unsweetened Almond Cashew and Macadamia Nut Beverage: 1 cup = 1 condiment

Trader Joe's OPTAVIA 5&1 Green/Produce Items:

  • Riced Cauliflower Stir Fry: ½ cup = 1 green
  • Riced Cauliflower: ½ cup = 1 green
  • Spicy Mexican Style Riced Cauliflower: ½ cup = 1 green
  • Riced Broccoli: ½ cup = 1 green
  • Jicama: ½ cup = 1 green
  • Spiralized Zucchini (zoodles): ½ cup = 1 green
  • Plain Frozen Riced Cauliflower: ½ cup = 1 green (found in frozen food aisle)
  • Hearts of Palm, spears or medallions: ½ cup = 1 green (found in canned food aisle)
  • Many approved fresh veggies available in the produce section: ½ cup = 1 green

Trader Joe's OPTAVIA 5&1 Misc. Items/Condiments:

  • Cauliflower Thins: 2 thins: 1/3 lean + 1 green
  • Enchilada Sauce: 1 Tbsp = 1 condiment
  • 21 Seasoning Salute: ½ tsp = 1 condiment
  • Everything But the Bagel Seasoning: ½ tsp = 1 condiment (their other spices qualify as well: ½ tsp = 1 condiment)
  • Salsa: 1 Tbsp = 1 condiment
  • Coconut Cold Brew Coffee Concentrate: 2 oz = 1 condiment
  •     Reduced Guilt Chunky Guacamole: 1 Tbsp = 1 condiment
  •     Satay Peanut Sauce: 1 Tbsp = 1 condiment
  •     Spicy Cashew Butter Dressing: ½ tbsp = 1 condiment
  • Thai Yellow Curry Sauce: ½ tsp = 1 condiment
  • Thai Red Curry Sauce: 1 Tbsp = 1 condiment
  • Trader Joe’s Green Goddess Dressing: 2 Tbsp = 1 condiment
  • Cilantro Salad Dressing: 3 Tbsp = 1 healthy fat OR 1 Tbsp = 1 condiment
  •     Creamy Roasted Cauliflower & Onion Dip: 2 Tbsp = 1 healthy fat
  •     Creamy Cauliflower Jalapeno Dip: 1 Tbsp = 1 condiment OR 3 Tbsp = 1 healthy fat
  • Spinach Sour Cream Dip: 1 ½ Tbsp = 1 healthy fat
  • Trader Giotto’s Balsamic Vinaigrette: 1 ½ Tbsp = 1 healthy fat
  • Jicama Wraps: 2 wraps = 1 green
  • Trader Joe’s Organic Tomato Basil Sauce: ¼ cup = 1 green
  • Three Cheese Pomodoro pasta sauce: ¼ c = 1 green
  • Organic Dill Pickle Spears: 2 spears = 1 optional snack

Download a printable version of the list here

Comment

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In reply to by Jackie (not verified)

I did a quick look and it looks like the carbs would be too high, as is the case with most store-bought cauliflower crusts.

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In reply to by chris.sloan

They make a new one in the fresh produce area 4 carbs about the size of a tortilla.  Is that still too many carbs?

Why does the Trader Joe’s in Okc not carry the crab cakes?

Do other Trader Joe’s carry them???

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