Protein is the main building block of your body.

Protein helps repair & maintain body tissues, reduce risk of high blood pressure, support injury recovery, and keep your immune system functioning properly.

And, because it is digested slowly, it keeps you full for longer after your meals. So, getting the right amount of protein supports your overall health & contributes to a healthy body weight.

How Much Protein Do You Need?

The general guideline is 0.8 grams per kilogram of body weight (or 0.36 grams per pound) daily. For a 150-pound woman, that’s about 55 grams of protein a day.

You may have heard that you need more protein for weight loss. While slightly higher protein intake can help preserve muscle and keep you feeling full, it’s important to balance this within your calorie needs to support your weight loss goals.

Adding extra protein shouldn’t come at the expense of fiber, vitamins, and minerals in vegetables, fruits, and whole grains—these are essential for overall health. Protein is important, but it’s just one piece of the puzzle. A balanced eating pattern is what truly drives long-term health and success.

Lastly, remember that your body can only absorb so much protein at a time. For the best results and balanced meals, aim to spread your protein intake evenly throughout the day.

• Do you need supplements or powders? No! You can meet your protein needs with real food. No need to waste your money on expensive pills & powders.

To help you meet your protein requirements, our nutritionist Narina compiled a list of her favorite high-protein foods from Trader Joe’s. They’re all nutritious, delicious, and easy to add to any meal.

See the products!

• Check out our YouTube video to learn more about these products and how we use them. (And be sure to hit the Subscribe button for more recipe videos, meal ideas, and Trader Joe's product recommendations!)

100% Liquid Egg Whites 

With zero saturated fat, zero cholesterol, plenty of protein & very few calories, egg whites are a good way to increase your protein intake.

While some brands include colorings & additives, the 100% Liquid Egg Whites from Trader Joe’s have just one ingredient: egg whites! And as a nice bonus, they come from cage free hens.

It’s easy to just pour the egg whites from the carton into the pan, with no cleanup or leftover shells. After opening, they’ll be good for about seven days. We love keeping a carton in the fridge for a quick & easy form of protein.

• How to use: Egg white omelets, protein veggie bowls, stir-fries, wraps.

Nonfat Plain Greek Yogurt 

Because Greek yogurt is more concentrated than regular yogurt, it has almost double the protein (and a rich, creamy texture)!

Yogurt provides healthful bacteria that are great for our gut health. And because we choose the “nonfat, plain” option, it’s fat free and lower in sugar & calories.

• How to use: Add to smoothies, parfaits, dips, and dressings. It also works great as a substitute for sour cream in tacos & other Mexican dishes.

Solid White Albacore Tuna in Water – No Salt Added 

One of the least processed varieties of canned tuna on the market, this is a convenient way to add protein & omega-3 fatty acids to any meal.

• How to use: Add to a bed of greens for a healthy salad, use it in sandwiches & wraps, or make it into a dip for veggies & crackers.

Fully Cooked Chicken 

Trader Joe’s has a variety of flavors that you’ll find in the refrigerated section: Lemon-Pepper, Balsamic Vinegar & Rosemary, and Simply Grilled Chicken Strips.

Compared to the rotisserie chicken you’ll find in other grocery stores, this fully cooked chicken is low in sodium. It’s easy to chop up and add to any dish with no extra prep or mess.

• How to use: Add it to salads, soups, stir-fries, wraps & protein bowls. It’s also delicious with roasted veggies.

Unsalted Nuts

Nuts are not only full of protein, they’re also packed with vitamin E, magnesium, potassium, calcium, fiber & healthy fats. Different nuts provide different nutrients, so we like eating a variety of nuts. Some of our favorites are almonds, pistachios, walnuts, pecans & cashews.

Raw nuts are awesome, but we prefer the crunch & flavor of dry roasted nuts. Either way, be sure to choose “unsalted” to keep the sodium in check.

• How to use: Add as a topping on cereal, parfaits, salads, and bowls. Or, simply enjoy a serving with fruits or veggies.

Wondering if you’re getting enough protein?

In our amazing Meal Plan App, we do all the calculations for you. We tell you exactly what to eat for breakfast, morning snack, lunch, afternoon snack, and dinner.

We make sure you’re getting all the protein & other nutrients your body needs, including fiber, vitamins & minerals. Instead of throwing your money away on supplements, invest in learning how to fuel your body properly & easily. Click here to learn more.