Helping Hand Nutrition by Jana Greene Hand, MS, RDN

Helping Hand Nutrition by Jana Greene Hand, MS, RDN Helping Hand Nutrition is a nutrition counseling private practice based in Southern California. We offer a variety of medical nutrition therapies & plans.

06/05/2026

With protein powders popping up in everything from popcorn to coffee, let’s not forget that some of the easiest high-protein snacks are made from real, simple ingredients.

These Costco finds are perfect for busy days when you need something quick, satisfying, & naturally rich in protein:

Egg White Bites
✔️ Pre-made and microwave-ready
✔️ 15g protein per serving
✔️ Great grab-and-go breakfast option, but one thing to note: they contain 16g of fat for 15g of protein, so depending on your goals, there may be better high- protein options available.

Free-Range Hard-Boiled Eggs
✔️ Portable
✔️ Naturally high in protein
✔️ Just one ingredient: eggs!🥚
Many people are surprised to learn these don’t contain preservatives. They’re simply vacuum sealed, making them an easy snack to keep on hand for work, travel, school, or busy afternoons.

As a registered dietitian, I’m a big fan of finding practical ways to add protein without overcomplicating things 💪🏼

What’s your favorite high-protein snack?

Share it below! ⬇️

05/08/2026

POV: you walk into Costco for “just a few things” and leave with a week’s worth of dietitian-approved plant-based meals 🌱🙌🏼

One thing I wish more people knew is that eating more plant-based meals does NOT have to mean spending hours cooking, eating tiny portions, or sacrificing protein🙅🏻‍♀️

Here’s my favorite Costco combo that somehow checks every nutrition box:

🌟Kirkland Organic Tofu: affordable, high-protein, low fat, and a total flavor sponge when cooked!

🌟Pre-cooked beets: fiber, antioxidants, and zero chopping required!

🌟 Seeds of Change quinoa & brown rice mix: my Costco non-negotiable because it’s fully cooked in 90 seconds and gives your meal a major fiber boost!

🌟 Veggie Craft pea/lentil/cauliflower noodles: for crave-worthy pasta base packed w/ extra protein and fiber without relying only on wheat ingredients!

And when you put all of that together? You’ve got a meal with ⤵️

✔️ Plant protein

✔️ Fiber

✔️ Carbs for energy

✔️ Colors/antioxidants

✔️ Minimal prep

✔️ Actual fullness afterward

My favorite part is how customizable this kind of meal is:

🥗 Throw it over greens for a salad bowl

🍜 Make it into a noodle stir fry

🍚 Serve it over quinoa/rice

🌶️ Add sauce, seasoning, chili crisp, sesame oil, coconut aminos…whatever makes you excited to eat it!

Reminder: convenience foods are NOT “bad”! In everyday, real life, pre-cooked grains and ready-to-eat veggies are often the reason people can actually eat balanced meals consistently!👏🏼

What’s a plant-based staple you refuse to leave the store without? 👀

04/24/2026

If mac & cheese is a staple in your house, this comparison might change what goes in your cart!🧀

I picked out 3 of the most popular boxed options at Costco and compared them side by side ⤵️

🥉Kraft Mac & Cheese
This is the classic mac & cheese most of us grew up on. It’s convenient and nostalgic, but nutritionally it’s pretty lacking - low protein, low fiber, and a long ingredient list that’s hard to get through. That means it digests quickly & causes larger blood sugar fluctuations. It’ll fill you up in the moment, but you’ll likely be hungry again pretty fast.

🥈Annie’s Mac & Cheese
Annie’s is a solid upgrade! You’re getting 9g of protein and 3g of fiber per serving, plus mostly natural ingredients. That added protein & fiber does wonders to improve satiety compared to the traditional options, and the ingredient list is much more simple!

🥇Goodles Mac & Cheese (Wins the Gold!)
This one stands out nutritionally - 11g of protein AND 6g of fiber in one serving is honestly SO impressive for a boxed mac and cheese. More fiber & protein means slower digestion, better blood sugar stability, and you’ll actually feel satisfied after eating it. For anyone working on managing their weight or keeping their blood sugar in check, this one is a no-brainer swap! The best part? It tastes exactly like the crave-worthy mac and cheese we know and love!

Small swaps like this are exactly the kind of thing that adds up over time. So next time you’re at the grocery store, start looking at the protein and fiber on the nutrition label and let that guide you🥫

Have you tried Goodles yet? Let me know in the comments👇🏼

04/02/2026

Confession from a dietitian: I don’t always chop my own veggies! 🥗

Most nights, the goal is getting something nourishing on the table without the stress. That’s why I LOVE a good bagged salad kit!

If you’re at Costco, here are 3 of my go-to picks:

👉🏼 Caesar Salad Kit: I swap the dressing that’s in the bag for a lower-fat Caesar dressing

👉🏼 Mediterranean Crunch: perfect with a lighter balsamic or homemade vinaigrette

👉🏼 Asian Cashew Chopped Salad: super delicious & satisfying

🌟 Pro tip: If you want to turn one of these bagged salads into a balanced meal, add protein + high-fiber carbs (think chicken + quinoa, shrimp + brown rice, tofu + whole grain/legume-based noodles)

Remember: quick & convenient healthy options just like this is exactly how we make healthy eating actually stick!🙌🏼

03/19/2026

The truth no one talks about: sometimes the BEST healthy meals aren’t fancy, they’re already cooked and waiting for you at Costco! 🙌

If you’re busy, overwhelmed, or just tired of cooking every single night (trust me, I get it), this is for you!👇

Head to the meat section of Costco to find:

🍢 Chicken skewers: fully cooked, perfect for quick meals or easy entertaining (my party-favs!)

🌮 Hand-pulled rotisserie chicken: don’t judge the packaging - this one is a GAME CHANGER for tacos, quesadillas, salads & sandwiches

🍗 Classic rotisserie chicken: the OG, affordable, flavorful, & ready to be on the dinner table in minutes

Remember: convenience does NOT have to mean unhealthy foods. Having ready-to-eat protein on hand = less stress, more balanced meals, and way fewer “what’s for dinner?” moments!

🛒 RD grocery tip: Pair these options with a bagged salad or frozen veggies, and a whole grain carb (wraps, rice, etc.) and you’ve got a complete meal in under 10 minutes! ⏱️

03/05/2026

Do you ever worry that you or your kids will show up to dinner starving and end up overeating? 🙋‍♀️

One of my favorite high-protein, pre-dinner snacks might surprise you!👇🏼

Shrimp cocktail! 🦐

Here’s why I love it as a dietitian:

✔️ Super lean protein - shrimp has about 18x more protein than fat

✔️ More protein-dense than chicken, turkey, and even tofu

✔️ Helps take the edge off hunger so you can show up to dinner not feeling ravenous!

✔️ Kid-friendly & ready-to-eat if you grab the pre-cooked tray

✔️ One of the most nutrient-dense foods out there - rich in iodine, healthy fatty acids, vitamin B12, zinc, and more!

A quick shrimp cocktail before heading out can help stabilize hunger and make it easier to enjoy your meal without feeling like you need to eat everything in sight.

RD tip: Pair it with some veggies or whole grain crackers if you want even more satiating power!🥦

🛒 So next time you’re at Costco, consider this your sign to grab the shrimp tray!

02/13/2026

💡RD tip: shelf-stable protein snacks are a game changer, & Costco has some great options right now!!

These are perfect for your purse, backpack, work bag, or glove box👇

Chomps Beef Sticks�✔️ 10g protein�✔️ Original + Jalapeño flavors�✔️ Always delicious, always reliable

Golden Island Smoked & Dried Pork Sticks�✔️ 10g protein�✔️ ONLY 3g fat!!�✔️ Individually wrapped = elite grab and go snack

🏆 Why the pork sticks win today:
They deliver the same 10g protein with lower fat, which can be helpful if you’re watching overall calories because protein is doing the heavy lifting here💪

But don’t worry, Chomps is still delicious and totally fits too!!

👉🏼 Save this for later & send to someone who appreciates a good, filling snack!

01/22/2026

If Trader Joe’s is your go-to for quick meals, I’m right there with you, but let’s make sure those meals are nutritionally complete!🥗

One of my favorite TJ’s finds for busy, midweek family dinners?

🌟 The Pizza Ranch Salad

It’s crunchy, flavorful, and a great starting point for a balanced meal. This awesome salad gives you vegetables that provide important nutrients like fiber, vitamins, & antioxidants that support gut health & immunity!

While vegetables contribute valuable micronutrients, they typically can’t meet most of our energy and protein needs on their own, which is why this works best as a base, not the full meal.

Another key nutrition factor, especially for weight loss? The dressing.

The ranch packet included in the bag clocks in at ~400 calories, mostly from fat, which can quickly shift the balance of the meal.

My RD-recommended Trader Joe’s dressing swaps:

✅ Buttermilk Ranch: made with buttermilk, only 35 calories per tablespoon

✅ Vegan Creamy Dill: just 30 calories per tablespoon
You still get creaminess and flavor, but with much more balanced nutrition.

Final RD step to make this a true main dish:
Add protein!

Grilled chicken, shrimp, or any other protein, helps support muscle maintenance, children’s growth, strength, healthy aging, stabilizes blood sugar, and improves overall meal satisfaction.

Remember: Protein is essential across the lifespan, especially for growing kids and as we get older.

12/13/2025

❄️ Mid-holiday season reality check: Not every meal needs to start from scratch.

Maybe you’re exhausted from all the holiday shopping and planning after work.

Maybe your child has practice in 20 minutes.

Maybe you just need something in a bowl ASAP.

I headed straight to the frozen section at Trader Joe’s looking for meals that actually deliver on protein + fiber (aka keep you full and satisfied) 💪

My top two finds:
1️⃣ Teriyaki Chicken Bowl
2️⃣ Chicken Burrito Bowl

Both have double the protein compared to fat, and yes - they actually contain fiber (which is rare for frozen meals 👀)

Save this for your next TJ’s run and stock up! Trust me, future you will be grateful you grabbed these for the busy nights! 🛒

11/26/2025

Thanksgiving is tomorrow and I’ve got the perfect quick, healthy, nutrient-packed side dish ideas straight from the Trader Joe’s produce aisle! 🥦✨

These pre-cut, pre-washed veggies make holiday cooking feel easy, simple, and totally stress-free! 🙌

Here’s what I’m loving:

🥔 Butternut squash zig-zags: like irresistible fries, but so much more nutritious! Just spray with olive oil + toss them in the air fryer = golden, caramelized goodness

🥦 Broccolini (sweet broccoli tender stems): crisp, bright, and ready in minutes

🥒 Organic zucchini: slice into sticks or rounds, spray with oil, and air-fry for a simple, delicious veggie side

All three of these veggie side dishes are perfect for a nourishing Thanksgiving table while still feeling homemade and nutritious!

📌 Save this for tomorrow and let me know which one you’re trying!

Wishing you and your family a Happy Thanksgiving!🧡

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