How to Shop at Costco for High-Protein Items to Support Weight Loss
When it comes to weight loss, one of the best strategies is to focus on high-protein foods. Protein not only helps build and repair muscle, but it also keeps you feeling full longer, making it easier to control cravings and portion sizes. Costco is a goldmine for high-protein, low-calorie foods that can support your weight loss goals without breaking the bank. Here’s your guide to shopping smart at Costco to fill your cart with protein-packed staples.
1. Bulk Protein Sources for Meal Prepping
Costco’s bulk options make it easy to stock up on protein sources that can be used in a variety of meals. Consider these must-have items:
Kirkland Signature Boneless Skinless Chicken Breasts: A lean source of protein that’s perfect for grilling, baking, or slow-cooking. Each serving packs around 25g of protein.
Ground Turkey (93% Lean): Ground turkey is versatile and can be used in anything from meatballs to stir-fry. Plus, it’s lower in fat than ground beef while still delivering 22g of protein per serving.
Wild Planet Albacore Wild Tuna: Tuna is a quick, no-prep source of protein with about 25g per can. Keep these stocked for easy salads or wraps.
2. High-Protein Dairy Alternative
Whether you’re lactose intolerant or simply want to watch your calories, Costco offers several dairy options that are low in fat but high in protein: Kirkland Signature Greek Yogurt (Plain, Non-Fat): Each cup has around 18g of protein. Use it for smoothies, as a snack, or as a base for sauces and dips. Kirkland Signature Cottage Cheese: Packed with protein (about 13g per ½ cup) and low in fat, this makes for a great snack or breakfast option when paired with fruit or veggies. Liquid Egg Whites: These are an easy way to get pure protein without the added fat of egg yolks. With 5g of protein per serving, they can be used for scrambled eggs or as a boost to smoothies.
3. Protein Snacks to Keep You on Track
For those moments when you need something quick to eat, Costco’s high-protein snack options are ideal for curbing hunger while staying within your calorie limits: Quest or Kirkland Signature Protein Bars: These bars typically have 20g of protein each and are low in sugar, making them great for a quick snack between meals. Turkey Slices (Columbus Brand): These ready-to-eat turkey slices are low in calories but pack 10g of protein per serving. Use them for roll-ups or as a quick snack on the go. Frozen Shrimp (Kirkland Signature): Shrimp is a lean source of protein (about 18g per 3 oz serving). It’s also quick to cook and pairs well with salads, stir-fry, or pasta alternatives.
4. Simple Meal Ideas Using High-Protein Costco Staples
Having a handful of easy go-to meals can make weight loss feel more manageable. Try these ideas using your Costco protein finds:
Turkey & Veggie Stir-Fry: Sauté lean ground turkey with a frozen veggie mix and serve over cauliflower rice for a low-calorie, high-protein meal. Greek Yogurt Parfait: Layer non-fat Greek yogurt with berries and a sprinkle of nuts for a satisfying, protein-packed breakfast or snack.
Chicken Lettuce Wraps: Grill chicken breasts and slice them up to use in lettuce wraps with a dash of hot sauce or low-sugar dressing.
5. Tips for Shopping at Costco
Buy in Bulk and Freeze: Many of Costco’s high-protein items come in large packages, which is perfect for meal prepping. Freeze extras like chicken breasts, ground turkey, and shrimp so you always have a protein source ready.
Read the Labels: Some products that seem healthy may be loaded with added sugars or unhealthy fats. Focus on simple, clean ingredients with a higher protein-to-calorie ratio.
Use Costco’s App for Deals: Keep an eye out for sales on your favorite high-protein items. You can stock up when they go on sale and save even more.
Conclusion
Costco is a great place to stock up on high-protein, low-calorie foods that support your weight loss journey. By focusing on lean proteins and keeping easy snacks on hand, you can stay full and satisfied without sabotaging your calorie goals. With a well-stocked kitchen, you’re more likely to stay on track, making healthy eating easier and more convenient. Happy shopping!
