Weight loss often comes down to making small, sustainable changes to your daily habits—especially when it comes to the foods you keep stocked in your kitchen. For many people, swapping out higher-calorie ingredients for lighter alternatives and choosing protein-rich options can make a major difference over time.
One TikTok creator, Anne Koii, who says she lost 90 pounds, recently shared some of her favorite grocery staples from Costco that helped support her weight-loss journey. In her video, she highlighted several convenient, lower-calorie foods that are easy to mix and match for quick meals or snacks—perfect for busy schedules when cooking from scratch isn’t always realistic.
From lighter dairy swaps to high-protein options, here are six Costco items Koii says helped her stay satisfied while working toward her slimming goals.
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1. The Laughing Cow Light Cheese
One of the easiest changes Koii says she made was replacing regular cream cheese with The Laughing Cow Light cheese wedges.
“First of all, I’ve completely swapped out cream cheese for this,” she says.
According to Koii, the wedges contain about 25 calories and one carb, compared to roughly 110 calories for a similar portion of cream cheese, making it a much lighter option for spreading on toast, crackers, or wraps.
2. Low-Calorie Pickles
Pickles are a popular snack among people trying to lose weight because they’re crunchy, flavorful, and typically very low in calories.
Koii says she has a favorite brand she always buys because it contains just 5 calories per serving and no added sugar. She also points out that some pickle brands sneak in extra sugar, so reading labels is important when trying to keep calories and added sugars low.
3. Norwegian Smoked Salmon
For an easy protein boost, Koii recommends Norwegian smoked salmon available at Costco.
Because it’s already smoked, it’s essentially ready to eat. One serving contains around 120 calories and 11 grams of protein. The product often comes with a sauce packet, but she notes that most of the extra calories and sugars come from the sauce.
“You can go with or without the sauce,” she explains, suggesting using it sparingly.
4. Amylu Basil & Parmesan Chicken Meatballs
Koii also says she regularly buys chicken meatballs from Amylu.
The basil and Parmesan variety provides about 17 grams of protein and 160 calories per serving, making it a convenient option for quick meals. High-protein foods like chicken can help promote satiety and support muscle maintenance during weight loss.
5. Amylu Cranberry Chicken Meatballs
Another version she enjoys is the cranberry flavor, which she says typically appears around the holidays.
Like the basil variety, it contains about 160 calories and 14 grams of protein, with only two grams of added sugar, which she notes likely comes from the cranberry ingredients.
6. Amylu Caramelized Onion Chicken Burgers
Finally, Koii recommends the brand’s caramelized onion and aged white cheddar chicken burgers, another easy protein option that can be a lot healthier than a regular burger.
She points out that many of the items she buys are simple, ready-to-eat foods that can be combined without much cooking.
“These are all things that you can kind of put together easily,” she explains.
The Bottom line
For people trying to lose weight, experts say choosing high-protein foods, lower-calorie swaps, and minimally processed snacks can make it easier to stay full and maintain a calorie deficit. Koii’s Costco picks highlight how simple grocery choices—like swapping cream cheese for a lighter spread or adding protein-packed meatballs and smoked salmon—can help support long-term weight goals while keeping meals convenient and satisfying.
