Anne Koii, a wellness expert on TikTok, has been inspiring thousands with her incredible weight loss journey, having lost an astounding 90 pounds. Along the way, she’s discovered simple strategies to make healthy eating more accessible—and she’s sharing her favorite “macro-friendly” Trader Joe’s finds that make it easy to stay on track without sacrificing flavor. Anne breaks down a few of the items that help her maintain a balanced diet, control portions, and still enjoy tasty meals. Her practical tips have quickly gone viral, showing followers that sustainable weight loss is achievable when you combine smart shopping with mindful eating habits.
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1. Southwestern Chopped Salad
Trader Joe’s Southwestern Chopped Salad is considered a macro-friendly option because it offers a balanced mix of protein, carbohydrates, and healthy fats while staying moderate in calories. The blend of fresh vegetables like cabbage, romaine, carrots, and radishes provides fiber and volume without excess calories, while ingredients like black beans and cotija cheese contribute protein and fat for sustained energy. The creamy cilantro dressing adds flavor and healthy fats, but it can easily be adjusted or swapped to fit individual goals. With its mix of nutrients and easy customization—such as adding grilled chicken or tofu for extra protein—this salad makes it simple to stay on track with your macros while enjoying a flavorful, satisfying meal.
2. Hot & Spicy Chicken Wings
Trader Joe’s Hot & Spicy Chicken Wings can be enjoyed in moderation and prepared the right way. They’re high in protein, which supports muscle recovery and helps keep you full, and they’re relatively low in carbs, making them suitable for people tracking macros or following a high-protein diet. However, the key to keeping them healthy lies in how you cook and pair them.
Instead of deep frying, bake or air-fry the wings to cut down on excess oil and saturated fat. You can also blot off extra sauce after cooking to reduce sodium and calories. To make the meal more balanced, serve the wings with fiber-rich sides like a green salad, roasted vegetables, or cauliflower rice. If you want to add more complex carbs for post-workout fuel, try pairing them with sweet potato wedges or brown rice. This way, you keep the bold flavor of the wings while creating a nutrient-dense, macro-friendly meal that supports your fitness and wellness goals.
3. Egg White Bites
Trader Joe’s Egg White Bites are a great macro-friendly choice because they pack a solid balance of high protein, low fat, and low carbs, making them ideal for anyone tracking macros or aiming for a lighter, nutrient-dense meal. Each serving is made primarily from egg whites, which are rich in lean protein and contain minimal calories — perfect for supporting muscle maintenance and keeping you full without overdoing it on fats or carbs.
To make them even healthier, try pairing the bites with fiber-rich sides like fresh fruit, sliced avocado, or a handful of greens to round out the meal. You can also top them with a little salsa or hot sauce for extra flavor without adding unnecessary calories. They’re an excellent grab-and-go breakfast or post-workout snack that aligns with most macro-balanced plans, offering both convenience and nutrition in one bite-sized package.
4. Fire Roasted Bell Peppers and Onions
Trader Joe’s Fire Roasted Bell Peppers and Onions are another macro-friendly favorite because they’re low in calories, virtually fat-free, and packed with fiber, vitamins, and antioxidants. Since they’re just roasted vegetables with no heavy oils or sauces added, they fit seamlessly into a balanced diet—whether your goal is fat loss, muscle gain, or overall clean eating.
These peppers and onions are especially useful for adding volume and flavor to meals without adding excess calories. To cook them in a healthy way, simply sauté or heat them in a nonstick pan or air fryer (no need for extra oil) until they’re warm and slightly caramelized. You can toss them into omelets, salads, grain bowls, fajitas, or wraps to boost your veggie intake and make your meals more satisfying. Because they’re nutrient-rich and easy to prep, they’re a great “macro hack” for anyone trying to eat smarter without sacrificing flavor. Check out more of Anne's recommendations here!
