Here’s how to prepare a week’s worth of low carb lunches in 15 minutes or less using some of our favorite Trader Joe’s goods.
When it comes to sticking to a low carb diet, meals high in protein, volume, and flavor will keep you full until your next meal or snack. While some low carb diet guidelines limit carbs to tiny quantities, including some carbohydrates at each meal is critical to ensure you receive enough crucial nutrients like fiber.
If you’re attempting to keep to a healthy low carb eating plan, we’ve put together three step-by-step meal-prep tips to help you create a week’s worth of low carb lunches using only four or five Trader Joe’s goods. These dishes have 15 grams of carbs or fewer per serving and use some of our favorite TJ’s shortcuts and convenience goods to keep cooking minimal. Preparing four meals for the week can take as little as 10 minutes.
Tips for Meal-Prepping Low Carb Lunches from Trader Joe’s
To fill out your lunch bowl while keeping carbs low, include low carb veggies such as lettuce, cabbage, asparagus, and zucchini. Reduce prep time by grabbing a bag or two of Trader Joe’s ready-to-eat green blends or salad mixes. Alternatively, head to the freezer department, where you’ll discover a variety of low carb choices, such as zucchini noodles. We enjoy TJ’s cauliflower-based goods, such as their frozen riced cauliflower, which is a terrific grain substitution and serves as the low carb foundation for our Cauliflower Rice Bowls with Grilled Asparagus and Chicken Sausage.
Include at least one lean protein
A dish or two of protein at each meal on a low carb diet helps with satiety. To save time, check out Trader Joe’s prepared chicken items in refrigerated and frozen departments. Browse the middle aisles for a unique selection of canned proteins, such as wild salmon. We’re upping the protein in our Shrimp Niçoise Meal-Prep Bowls with Trader Joe’s Frozen Cooked Shrimp (which thaws in minutes) and Fresh, Hard-Cooked Peeled Eggs (no boiling necessary!).
Incorporate a healthy fat
Fat provides taste and lasting power, so incorporate a bit with each meal. Trader Joe’s has a wide selection of dressings, dips, nuts, and seeds, many of which are suitable for low carb diets. In addition to providing healthful fat, these foods can increase the protein and fiber value of meals. There’s no easier way to liven up your lunch bowl than with premade pesto or olive tapenade from the refrigerated department or with a distinctive nut product—we like Trader Joe’s Sesame Honey Almonds, which are used as a topping in the Asian-Style Chicken Salad Bowls.
How to Meal-Prep Low Carb Lunches Using Products from Trader Joe’s
Shop your local Trader Joe’s for a few products, then return here for step-by-step meal-prep instructions to make grab-and-go lunches for the week. These meals include 15 grams or fewer of carbohydrates per serving and take no more than 15 minutes to prepare. Each dish yields four servings, so plan for one day of leftovers or a lunch out.
Cauliflower Rice Bowls with Grilled Asparagus & Chicken Sausage
Prepare a week’s worth of meals using a few things from your local grocery shop. To reduce carbohydrates, we’re replacing ordinary rice with riced cauliflower and adding pregrilled asparagus, which bulks out the bowls and adds fiber. Reheat till boiling, and top with pesto for lunch. For quick shortcut items like these, visit Trader Joe’s; see Tip (below) for product recommendations.
Ingredients
- Two teaspoons of extra-virgin olive oil
- Four links of fully cooked sweet Italian chicken sausage, sliced
- 1 (12 ounces) package of frozen riced cauliflower
- 1 (12 ounces) package of frozen grilled asparagus spears
- Six tablespoons pesto
Directions
- Heat the oil in a nonstick skillet over medium heat. Cook, tossing often, for approximately 5 minutes or until the sausage is cooked through and browned on both sides.
- Cook the cauliflower and asparagus per the package guidelines (3 to 4 minutes each in the microwave). Set aside to cool somewhat before constructing the bowls.
- Divide pesto into four small, covered containers and chill.
- Divide the cauliflower into four single-serving covered containers. Top with one-quarter asparagus and one-quarter sausage. Refrigerate for up to four days. To reheat, vent the cover and microwave on High for 2 1/2 to 3 minutes. Before serving, add pesto on top.
Nutrition Facts (per serving)
- Calories: 290
- Fat: 19g
- Carbs: 8g
- Protein: 20g
Shrimp Niçoise Meal-Prep Bowls
This low carb meal-prep version of the traditional composed salad is ready in 10 minutes due to a few quick items like pretrimmed green beans and prepared olive tapenade. With 41 grams of protein per serving, these bowls will satisfy you all day. Substitute canned tuna or leftover grilled salmon for the shrimp to mix things up. We enjoy heading to Trader Joe’s for quick shortcut ingredients—see Tip (below) for product recommendations.
Ingredients
- 1 (12 ounces) package of trimmed haricot verts or thin green beans
- 1 (9.3 ounces) package of peeled hard-boiled eggs
- ½ cup olive tapenade
- 1 (10 ounces) basket of cherry tomatoes
- 1 (16 ounces) package of frozen peeled and deveined cooked large shrimp
- One small lemon, cut into wedges (Optional)
Directions
- Microwave haricots verts (or other green beans) according to package directions (about 2 to 4 minutes), then set aside to cool.
- Cut eggs in half and set aside.
- Place 2 teaspoons of tapenade in each of the four small covered containers and refrigerate.
- Divide the beans among four single-serving covered containers with lids. Top each with three egg halves and a quarter of the cherry tomatoes. Seal the containers and refrigerate for up to four days.
- Before packing your lunch, place one-fourth of the shrimp (approximately 1 cup) in a colander and run under lukewarm water until thawed, 2 to 3 minutes. Place the thawed shrimp in one meal-prep container. If desired, add a lemon slice to the container. If using, squeeze the lemon over the bowl, then top with tapenade before serving.
Nutrition Facts (per serving)
- Calories: 305
- Fat: 10g
- Carbs: 13g
- Protein: 41g
Asian-Style Chicken Salad Bowls
Everything you need (just four items!) to make a week’s nutritious, low carb lunches is available at your local grocery store. A package of prechopped red and green cabbage serves as the crisp, low carb basis for these chicken salad bowls, which take only 10 minutes to prepare. Top with sesame-flavored almonds and sesame dressing for a delectable lunch you’ll crave all week. Are you shopping at Trader Joe’s? See Tip (below) for product recommendations.
Ingredients
- 1 (12 ounces) package of seasoned cooked chicken strips
- 1/2 cup sesame dressing
- 1 (9 ounce) package shredded coleslaw mix
- ½ cup sesame-honey-flavored almonds
Directions
- Cut chicken strips into bite-sized pieces and lay aside.
- Pour two teaspoons of dressing into each of the four small covered containers and chill.
- Divide the coleslaw ingredients into four single-serving covered containers. Top each with a quarter of the chicken and two tablespoons of almonds.
- Seal the containers and refrigerate for up to four days. Toss with dressing shortly before serving.
Nutrition Facts (per serving)
- Calories: 330
- Fat: 22g
- Carbs: 14g
- Protein: 23g
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