When I go to Costco, I’m always thinking about how to make healthy eating easier, not just for me, but for the women I work with too. I know how important it is to get enough protein, especially over 40, and I also know that most people want to save money.
As usual, also on my most recent trip, I focused on lean proteins, easy meal-builders, veggies and a few go-to items that make reaching your health goals (which may include fat loss) a lot less stressful. I am walking you through exactly what I chose and why, so you can save these items and feel more confident the next time you shop.
Toward the end, I will also clear up a common myth about one food a lot of people think is high in protein but really is not. When I started my own fat loss journey in 2019, I realized that I had been eating way too much of this and it was now contributing to my weight gain. I think it will help you avoid some this common mistake early on.
Lean Protein Staples
Let’s start with the protein staples. I often buy lean cuts of meat that give me a good amount of protein for the calories.
This time I picked up pork tenderloin. It is surprisingly lean and easy to cook.
Four ounces give you around 23 grams of protein with just 130 calories. I just made this recipe where I used apples and onions to stuff this tenderloin. It was a bit of work, but it tastes delicious. Pork tenderloin also works well in stir-fries and sheet pan meals and it cooks very fast. While most pork is fairly fatty, the tenderloin is really lean.
I also bought a big pack of chicken breasts. These are a great protein source for anyone who wants to keep their calories low and protein high. They are also low in fat. They freeze well.
Four ounces of chicken breast gives you about 24 grams of protein and only 110 calories.
Sometimes I buy chicken thighs too. They are a little fattier, but also more flavorful exactly because of the fat content. So, it really depends on what I'm in the mood for.
Higher Fat Proteins
While I do prioritize lean meats, it's also important to eat animal fat and red meat. I will never be the coach who will tell you to live off of plain chicken breast and tilapia. It's not only boring but you will also miss out on some important nutrients. Healthy fat from animal sources is important, especially for hormone health. Red meat is one of the most nutrient dense foods on the planet. Organ meats beat them, but most people don't like it (I love liver though!)
This time I picked up organic ground beef. It is more calorie dense than the chicken breast or pork tenderloin, but there's nothing wrong with that. If you are tracking your macros for weight loss, then you just have to make sure that it fits in your daily target.
A four ounce serving of the one I chose has about 21 grams of protein, 17 grams of fat, and 240 calories. Of course, the macros and calories depend on the leanness of the meat. I freeze this too and pull it out when I want to make something heartier. Lately I've been into making meatballs and meatloaf.
I also picked up some bacon. I don't eat it every day, but it is nice to have around for a little extra flavor in a meal.
One slice has 70 calories, 5 grams of fat, and 5 grams of protein. I froze half the package and left out the other one. Sometimes I chop it up and sprinkle it on salads or roasted vegetables for extra flavor without needing to use a lot.
Another thing I grabbed was Teton's grass fed beef sausages. These are mainly for my husband, but I like that they are good quality.
One sausage link has about 12 grams of protein, 18 grams of fat, and 220 calories so this is a pretty high fat food.
Other Protein Sources
I also bought some black forest ham. You can use it in wraps or snack plates, and it is helpful when you just need 10 or 20 grams of extra protein.
Two ounces have about 10 grams of protein and only 60 calories.
I sometimes roll it up with a little cheese and spinach for a quick snack. This can be a really helpful tip for you if you often find that you are missing 10-20 grams of protein at the end of every day (if you don't know your protein goal, I'll help you figure it out HERE).
I also stocked up on eggs. We usually go through about four a day between two people.
Most eggs have around 7 grams of protein and 70 calories but it depends on the size. They are affordable, easy to cook, and great for breakfast or even dinner. Sometimes I make a batch of hard-boiled eggs at the beginning of the week. I just really like eggs, and in pretty much any form.
Yogurt is another favorite of mine. I buy Oikos Triple Zero because it is high in protein and one cup is a perfect serving size.
One container has 15 grams of protein and only 90 calories.
I usually mix it with a scoop of protein powder for extra protein. I add some fruit and have that in the morning before I walk or workout. Then after I've walked or lifted, I have a second part of my breakfast which changes here and there, but right now it's usually eggs, toast, Black Forest ham or leftover meat from dinner and some vegetables.
Fruits, Vegetables, and Fiber
Now let’s talk about fiber and produce. This is one very important thing that I learned when I started my own fat loss in 2019: Roasting, steaming or preparing veggies in whatever other way you like is essential for health, energy and yes, fat loss. Preparing veggies this way is a habit that I learned then and continue doing now.
This time I bought cubed butternut squash. It is already prepped which saves time, and I like roasting it for a warm side dish. It pairs well with avocado, cauliflower, or even chickpeas. This fall and winter I have used it in warm salad bowls when I want something cozy and filling.
I also got some mini sweet peppers and cauliflower. The peppers are great raw or roasted, and cauliflower is one of my favorite vegetables. It works in almost any meal.
For fruit, I picked up some organic snacking apples. They are crunchy and sweet.
For gut health, I bought raw sauerkraut. It only has cabbage, sea salt, and garlic. Fermented foods like this are great for digestion and do not have any added junk. I usually eat a spoonful with lunch or dinner to support gut health. It adds a little crunch and flavor too.
Grains and Breads
I also picked up a giant 50 pound bag of rice. It might sound like a lot, but rice lasts forever and it is something I eat regularly. It was a good deal and I know I will use it.
I also got two types of bread. One of them was the Kirkland Signature Italian loaf. I slice most of the bread and freeze it so it stays fresh. Then I just toast what I need.
I also got their Artisan rolls. They are great for sandwiches or as a side with soup or salad.
Drinks and Small Treats
I drink coconut water every single day. I mix it in the morning with iced tea and a Chinese herbal mix. It is high in potassium and helps with hydration and has a lot of potassium. Sometimes I use it in what is called an adrenal cocktail, which is just a mix of coconut water, orange juice, and a little salt. It can be helpful if you often feel tired or run down. You can also use another citrus fruit, like lemon or lime if you don't want to use oranges.
Now let’s talk about the fun stuff.
I also got some peppermint truffles (HERE is a similar product). They are not high in protein or low in calories, so they are not a “fat loss food” or “diet food”. But because I eat everything (well, except for fast food which I have only had a few times in my entire life and I don't see any reason why I should have it!) but they taste amazing.
Three pieces are about 160 calories.
I include treats like this now and then because I believe in enjoying food, not just following rules. I find that including a little bit of what I love every day means that for the most part, I actually make really great choices because I never feel deprived.
The Myth About Nuts and Protein
Finally, I want to share something that made a big difference for me on my own fat loss journey. For a long time, I never realized how many calories are in nuts, including these mixed nuts that I just bought. They are always advertised as healthy and many people even think that they are high in protein. They also think nut butters are high in protein.
Absolutely not. Both nuts and nut butter are high fat foods, they are NOT high protein foods.
So, when I gained a lot of weight between 2017-2019, one of my habits used to be grabbing a handful of nuts here and there, not thinking twice.
But here is the thing:
One ounce of mixed nuts has about 170 calories and only 5 grams of protein.
Compare that to chicken breast, pork tenderloin, or even yogurt, and you will see the difference. You are getting a lot of fat and not much protein.
It's a total myth that nuts and nut butters are high in protein. You will need to eat 4 ounces of nuts to get 20g of protein but it will also give you 680 calories. Compare this to 4 ounces of pork tenderloin, which will give you 23g of protein at 130 calories.
So, grabbing handfuls of nuts here and there could be one of the major things contributing to weight gain. I know this was the case for me.
Once I started counting macros, I realized those handfuls of nuts were adding up super fast. I still eat them sometimes, and in fact I just made a nice holiday mix with different spices and honey, but I'm aware of the fact that they shouldn't be eaten super freely.
Final Thoughts
If you are trying to eat more protein without spending a ton of time cooking or overthinking every meal, I hope this post helps. I added links to as many products as I was able to find, and a few of them are affiliate links which means that I earn a small commission if you buy using these links. However there is no extra cost to you.
Costco has a lot of great options that are budget friendly and easy to prepare. The more you plan ahead and stock your freezer with things that work for you, the easier it gets. You do not need to overhaul everything overnight. Just start with a few key items that make meals easier, and build from there.
But Costco also has many high protein foods that don't require cooking but are on table in 5 minutes. You can find the list of 12 of these foods here:
More resources:
Fit From Scratch: Free follow-along workouts that are beginner-friendly. Choose between bodyweight only or dumbbells option: https://kerstenkimura.com/fit-from-scratch/
FREE Lean Ladies Calorie, Protein and Workout Guide: https://kerstenkimura.com/lean-ladies-calorie-protein-and-workout-guide-2/
FREE Course Strong and Sensitive: https://kerstenkimura.com/14-day
FREE nervous system regulation guide for anxiety: https://kerstenkimura.com/3-somatic-exercises-free-guide/
Beginner Level Strength Training Program: https://courses.kerstenkimura.com/train-to-build-starter-program/
Intermediate Level Strength Training Program: https://courses.kerstenkimura.com/train-to-build-intermediate/
Fit and Fueled Vault: A collection of 75+ video trainings providing sustainable, holistic approach to strength, nourishment, and nervous system regulation for women. NO DIETS. https://courses.kerstenkimura.com/fit-and-fueled-vault-course/
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