The weight I gained since the coronavirus pandemic started was proudly caused by sheltering at home with my family, stress eating the treats I stress baked [1] while not going to the gym [2], and overeating comfort foods as my form of therapy. It was pretty great, actually, to take a break from working out and just enjoy food, and I wasn't worried about weight gain because [3], as registered dietitian Brenna O'Malley, creator of the health blog The Wellful [4] so eloquently explained, "It's very very normal [5] to find yourself eating when you aren't hungry to cope with emotions that come up at a time like now." Thank you, food!
But now I'm less stressed, my kids are (thankfully) back in school four days a week, I've gotten into a groove working at home with my husband, and a vaccine is here [6]. I felt ready to get back to feeling like myself and taking care of myself.
Back in July 2020, I went from eating a not-the-healthiest, mostly plant-based diet to a whole-food, high-carb, low-fat vegan diet [7]. I stopped using oil [8], moved away from vegan junk food, and embraced food in its natural form. Most of the food I ate that helped me drop that pandemic weight gain came from my BFF: Trader Joe's! Since I was only making Trader Joe's runs about every two weeks, here are the products I stocked up on that helped me feel full and satisfied without going hungry.
Trader Joe's Frozen Organic Broccoli Florets
Eating more veggies [10] is one of the simplest and sustainable things a person can do every day to lose weight, said registered dietitian Leslie Langevin, MS, RD, CD, author of The Anti-Inflammatory Kitchen Cookbook [11]. I started eating veggies with breakfast [12] in order to feel full and satisfied without eating a ton of calories. Broccoli is usually my go-to. One bag is 16 ounces, and sometimes I'd eat just half, but other times I'd eat the whole bag, which offers 10 grams of protein and 15 grams of fiber for just 100 calories.
Trader Joe's Organic Riced Cauliflower
Langevin said this low-carb veggie can be used in so many ways to lower the calorie density [13] of meals. I use Trader Joe's Frozen Riced Cauliflower as a low-cal substitute for rice or oatmeal [14], but I also use it in soups, mashed potatoes, and even smoothies. One 12-ounce package has 90 calories and offers six grams each of fiber and protein.
Trader Joe's Organic Shredded Kale
Eat greens every day! This is one of Dr. Joel Fuhrman's top tips in his book Eat to Live [15]. Eating greens floods your body with important macronutrients and cancer-fighting antioxidants. I feel so energized when I eat a lot of greens, and kale is one of my faves. Langevin agreed and said that greens are incredibly nutrient-dense and packed with fiber to help keep you full. She said, "With about 15 calories per cup, you can really eat as much as you want!"
I like to steam this entire bag and drizzle on some maple balsamic vinegar [16], eat it raw and massaged as a big salad, or add bunches to soups.
Trader Joe's Shredded Carrots
Sure, I could shred my own carrots, but this makes it so easy! I usually add them to salads or to quinoa while cooking, but one of my favorite ways to use these shredded carrots is to add a cup to my rolled oats while they're cooking on the stove for carrot-cake oatmeal [17]!
Trader Joe's Lentils
Legumes are one of the best (and most delicious) way to get protein on a vegan diet, and I love lentils because they cook faster than other dry beans, and they're easier to digest (for me, anyway). Langevin says beans, an easy source of complex carbs, "are rich in fiber, B vitamins, and protein" — everything you need to support weight loss. She added that the fiber is especially "helpful for weight loss and keeping you full."
I love making butternut squash lentil soup [18], rice with lentils, tofu, and broccoli [19], and curried lentils [20].
Trader Joe's Frozen Organic Brown Rice
Langevin said complex carbs like rice [21] "break down slowly in the body because of their high-fiber content and help to keep blood sugar levels steady since they are digested slower. They're also richer in nutrients than simple carbohydrates."
While I always try to batch cook brown rice on Sunday, if I don't have time, this is great to have in the freezer in a pinch! Simply throw a bag in the microwave, and it's ready to enjoy with steamed veggies, curry, or stir-fry.
Trader Joe's Frozen Mashed Sweet Potatoes
I usually buy whole, raw sweet potatoes from Trader Joe's and roast a big batch on Sunday to enjoy during the week, but we go through them so fast since my whole family loves them as well. I love eating roasted sweet potatos with broccoli as my first meal, so if I run out, these frozen mashed sweet potatoes [22] are are ready in just a few minutes. One 10-piece serving is 110 calories and offers four grams of fiber and two grams of protein.
Langevin said sweet potatoes are great for weight loss because they're rich in fiber, vitamin A, and complex carbohydrates to help balance blood sugar levels.
Trader Joe's Gluten-Free Rolled Oats
I love a bowl of overnight oats [23], especially when the jar is warmed up in the colder months. Langevin said oats are high in B vitamins and rich in complex carbs, and are also a great source of filling fiber, and "eating lots of fiber can help with weight loss."
But I actually use rolled oats the most when I'm baking. Since I'm trying to eat a more whole-foods diet, I'm trying to limit my use of white flour and like to use oats to make DIY oat flour [24]. The fiber and protein makes baked goods so hearty. I always feel energized and satiated after eating a muffin or slice of quick bread when I use oat flour. Try it for yourself and bake these sugar-free blueberry muffins [25].
Trader Joe's Organic Sugar Snap Peas
These are so damn delicious! I snack on these raw, chop them into salads, and add them to stir-fry dishes. I just love how crisp and sweet they are. I could easily eat a whole bag in a day.
Trader Joe's Organic Baby Carrots
Again, I could peel and cut my own carrots, but these are so easy! I like to munch on a handful while my lunch is heating in the microwave.
Trader Joe's Frozen Mango Chunks
I buy many of Trader Joe's frozen fruits, such as blueberries and strawberries, to add to oatmeal and homemade muffins, but this frozen mango is my fave. I use it to make frozen fruit "nice cream," [26], and it's especially delicious and creamy when I add frozen banana and frozen cherries. It's just fruit, so it's a healthier alternative to ice cream that's free of added sugars.
Trader Joe's Organic Tricolor Quinoa
I love eating quinoa on its own, added to salads [27] or soups to make them more satisfying, or in place of rice in burritos. The tricolor quinoa at Trader Joe's just makes me feel fancier! I like to make a big batch and freeze one-cup servings [28] to have on hand. It's high in protein and fiber, and is so satiating.
Trader Joe's High-Protein Super Firm Organic Tofu
I've always loved tofu, but since getting an air fryer, my tofu game is on a whole new level. This High-Protein Super Firm Organic Tofu has such a dense, firm texture and is delicious simply sprinkled with garlic powder. It cooks up fast and is great paired with roasted veggies, used in a stir fry, added to curry [29], or used as a ricotta substitute for vegan lasagna [30].
