Grocery shopping plays a crucial role in weight loss, as the foods you bring home set the foundation for your meals and snacks. By making mindful choices and stocking up on nutritious, weight-friendly items, you can set yourself up for success. From lean proteins and fresh produce to whole grains and healthy fats, having the right ingredients on hand makes it easier to prepare quick and satisfying meals throughout the week.
Anne Koii, a health coach, recently shared her go-to Trader Joe’s items that helped her shed excess fat during her weight loss journey.
Anne says “if you’re on a weight loss journey and you don’t really have much time to cook or figure out what you want to grocery shop for,” then these nine items can help you get on the right track! Read on to find out more!
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1. Zucchini noodles
Zucchini is very low in calories, making it a great choice for those looking to reduce their calorie intake without feeling deprived. A medium-sized zucchini contains only about 33 calories.
"If you pair this with a ready-made sauce, even from Trader Joe’s, it’s going to hit that spaghetti craving," she says.
2. Eggwich
Anne says, “Did you know that these eggwich sandwiches are actually breadless? The bun is actually made out of eggs!" This meal has 190 calories per sandwich, 16g of protein, and only 3g carbs," Anne reveals.
3. Middle Eastern kebabs
These are “fully cooked; all you have to do is air fry them to get them to taste a bit better,” she suggests. For the macros, they “only have 5 net carbs, 19g of protein, and 220 calories.”
Kabobs are typically made with lean meats like chicken, lamb, or beef, all of which are rich in protein.
4. Hot and spicy air-fried chicken wings
Just like the kebabs, "These are fully cooked, so I just air fry them," Anne says. 200 calories per serving, only 3 net carbs, and 15g of protein are in these delicious wings.
Air-frying is a healthier cooking method compared to traditional deep-frying. Air fryers use significantly less oil, reducing the overall fat content of the wings. This means you can enjoy a crispy texture without the added calories and unhealthy fats that come from deep frying.
5. Grilled chicken strips
“The macros on these are wonderful. Only 110 calories per 3 oz. Only 2g carbs and 20g of protein. This is perfect if you have a salad; just throw it on top," she recommends.
When compared to other protein sources like fried foods or fatty cuts of meat, grilled chicken strips are lower in calories. Grilling the chicken without adding much oil or fat helps keep the calorie count down.
6. Salmon burgers
Salmon is one of the best sources of omega-3 fatty acids, which have been shown to help reduce inflammation, improve heart health, and support fat metabolism.
These, she says, you can just throw in between a bun. “I just like to bake these in the air fryer, and air frying is not really cooking, guys,” Anne states. They contain 100 calories per burger and 15g of protein.
7. Egg bites
"If you need something quick to heat and eat, Trader Joe’s now has their egg bites. You can just microwave it. The cheese, spinach, and kale ones only have 150 calories, 7g carbs, and 12g of protein," Anne notes.
Eggs are an excellent source of high-quality protein, which helps to build muscle and repair tissues. Protein is also known for its satiating effects, meaning it can help curb hunger and reduce overall calorie intake by keeping you feeling fuller for longer.
8. Egg frittatas
Eggs provide essential nutrients such as B vitamins (which are involved in energy metabolism), vitamin D, and choline. Additionally, you can add fiber-rich vegetables (like spinach, peppers, and onions) to your frittata, which will further support your weight loss.
“They’re like a hidden gem. They’re made with Swiss cheese and cauliflower. 2 frittatas are 270 calories and 25g of protein, which is amazing and just 9g carbs. That’s really not bad to me," she adds.
9. Rainbow microgreens
Microgreens are a good source of fiber, which promotes digestion and helps you feel fuller for longer.
"The first thing I always pick up is these rainbow microgreens. I always reach for them because they’re so convenient and you can pretty much put them on anything. I like to put them on top of my eggs and avocado toast," Anne adds.
