Ah, Costco. This cult-favorite, membership-based store is home to some of the best, more affordable bulk items money can buy. And while we may love to stock up on our favorite specialty snacks when we hit the warehouse, it’s important to remember to put those nutrition staples in the cart, too. If you’re on a weight loss journey, you already know that protein is essential to any balanced meal. Luckily, Costco is full of great options to help you meat your macro goals.
To get some expert advice, we spoke to Dr. Blen Tesfu, a physician and Medical Advisor at Welzo who focuses nutrition and sustainable weight management. She pointed us toward some of the best high-protein staples on Costco shelves, from that famous rotisserie chicken to protein bars. Find all of her top tips below.
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1. Rotisserie Chicken
That iconic Costco rotisserie chicken is more than just a great bargain; it's also a fantastic way to fit more protein into your meals. "Rotisserie chicken offers an affordable way to get a full-protein meal that will help you maintain your muscles during the day, as well as help you recover from workouts," Dr. Tesfu says. "They are everywhere at Costco, and you can eat them over many different meals."
Plus, since they're cooked and ready to go, you don't have to worry about the hassle of cooking dinner if you don't have the time. "Eating rotisserie chicken instead of ultra-processed food items also provides you with a better opportunity to lose and keep off the weight in the future," Dr. Tesfu praises, noting that the lean protein promotes satiety and helves preserve muscles for a healthy metabolic rate. What's not to love?
2. Plain Greek Yogurt (Low-Fat or Non-Fat)
When it comes to high-protein breakfast staples, you can't go wrong with Greek yogurt. "Plain Greek yogurt is rich in both proteins and beneficial bacteria for your digestive system," Dr. Tesfu tells us. But be sure to avoid sweetened versions to keep your sugar intake in check!
"Greek yogurt is a versatile food that is easily mixed with fresh fruit, nuts (seeds), and other whole grains like oatmeal, which allow you to eat well-balanced, low-calorie meals," she goes on. "The high protein in the food will take longer to digest than carbohydrates and fat, which is associated with prolonged feelings of fullness, as well as less hunger at times when you are hungry for another meal." Perfect!
3. Wild-Caught Salmon
Salmon is one of the best foods for your waistline and your heart thanks to omega-3 fatty acids and lean protein. "These two nutrients are beneficial for overall metabolic and heart health," Dr. Tesfu says. "Promoting fullness can lead to less frequent snacking as well as improved appetite regulation." And that's a recipe for weight loss if we've ever heard one!
Pair salmon with some potatoes and roasted veggies, and you've got a well-balanced meal that will nourish your body and keep your taste buds just as satisfied.
4. Eggs and Egg Whites
Back to breakfast basics. A high-protein breakfast is crucial to healthy weight loss, and you can't go wrong with eggs. They're a classic for a reason! "Eggs can be an effective source of protein for your body that is affordable and provides you with essential nutrients (like choline and vitamins)," Dr. Tesfu points out. "The egg white has all of the protein from eggs, but none of the fat or calories."
Another benefit is that eggs are highly versatile. "You can easily add them to your meal plan in a variety of ways. This ease of use will allow you to consistently take in adequate amounts of protein for your body each day, without the need for a lot of time or effort." Perfect!
5. Protein Bars or Ready-to-Drink Shakes (Low Sugar Options)
When you need protein in a pinch, choosing the right protein bar or protein shake can be key. "These options are convenient for people who have tight time constraints and sometimes skip meals. Costco sells these in bulk packs, which makes them easier to purchase," Dr. Tesfu says.
"They offer a controlled amount of protein without a lot of extra calories. This will help keep your energy up so you don't eat too much later," she notes. She also points out they "Help prevent big gaps between meals," which is important for weight loss because "When there are big gaps between meals (and you aren’t getting hungry), you may overeat."
Just be sure to skip options with added sugar, as these can do more harm than good.
Time to stock up at Costco!
