As a nutrition coach, it's not uncommon that someone asks me:
“What kind of diet do you follow?”
People expect something strict, “clean”, maybe a little obsessive and think that my shopping cart is packed with kale, quinoa, and plain chicken breast.
The truth? I don’t prescribe diets to my clients, and I don’t follow one either.
Instead, my approach to food is rooted in balance, variety, and real, whole foods, with one key principle always at the center: moderation.
Yes, I focus on high-quality nutrition. But you’ll also find bread and sweets in my shopping cart—because everything can fit when you let go of perfectionism and focus on what really works long term.
But it took me years to get here.
My Dieting Past: From Obsession to Balance
In my early 20s, I—like many women—believed I had to start dieting. I began with Weight Watchers. It worked in the sense that I lost weight. But what I also gained was a deep-seated fear of fat.
I avoided oil like the plague. Butter was out. I lived on apples and raw carrots—so many carrots that, to this day, I still don't like raw carrots. Sure, I learned to love vegetables, but I was barely eating any protein or healthy fat. And because I had completely cut out sugar, I would eventually break down and binge on chocolate and candy. That happened at first once a month, then become a biweekly and then a weekly thing.
Then came Paleo. It actually was a step forward—I finally started eating more protein, in fact, more food in general which was very much needed. Especially once I got into strength training, I realized that those barbells won't come off the floor if I keep restricting my eating. But I followed the most strict version you could imagine: no grains, no dairy, no potatoes. I remember bingeing on coconut milk and nuts just because they were “allowed.”
Later, I tried intermittent fasting. I wasn’t counting the hours, but I’d regularly delay my first meal until late morning—after teaching a bootcamp, doing my own HIIT session, and sometimes even going for a run before eati g anything. My body was running on coffee, stress, and fumes.
Each phase came with something useful. I don't blame these diets–after all, it was me who chose to follow them in such an extreme way, no one forced me. But doing so also did something damaging. I always had a list of “bad” foods, and I was constantly trying to tighten the reins, hoping to finally find the perfect diet.
It didn’t work.
Today, my approach is the opposite of restrictive. I eat a wide variety of foods. I eat enough. I eat carbs, fat, and protein. I eat when I’m hungry. Stop when I'm full. And I feel better than ever.
So, What Does a Nutrition Coach Buy at Costco?
In my most recent Costco trip, I got a bunch of things that I put in the following categories:
- Fruits & Vegetables
- Protein
- Breads & Sweets
- Other fun things
If you’ve ever wondered how to shop in a way that’s both healthy and realistic, let’s dive in.
Part 1: Fueling Up with Fiber and Freshness
Let’s start with produce, the foundation of every cart.
Fruits and vegetables are essential for digestion, blood sugar regulation, and overall vitality—thanks largely to their fiber content. I always aim to get in a variety of colors.
Here’s what went into my cart:
- Grape tomatoes – Easy to toss into salads or eat on the go
- Arugula – Though I usually get spring mix, this time I felt like getting arugula — it does not matter, really!
- Broccoli – I steam it in the Instant Pot for zero minutes. That’s the secret to keeping it tender without turning it into mush
- Sweet potatoes – Starchy carbs with staying power, and I love the sweetness
- Cucumbers – Perfect in salads or just snacking
- Bell peppers — Roast them for a slightly sweet, caramelized flavor, or make stuffed peppers with ground beef and rice
- Grapes – My husband’s favorite
- Frozen blueberries – I add these to my morning yogurt to start my day with fiber and antioxidants
Part 2: The Protein Powerhouse
One of the biggest mistakes I see (and used to make myself when I was living off of apples, carrots, fat-free milk and pasta) is not eating enough protein. It’s essential for muscle maintenance, satiety, and hormonal health.
Here’s what filled the protein section of my haul (I've added links where I could find them):
- Shrimp – Virtually pure protein, low in fat and carbs
- Organic ground beef – Red meat isn’t something to fear; it’s full of nutrients and easy to pair with veggies and starches
- Beef stew meat – Cooked in the Instant Pot for 50 minutes with broth, carrots, and onions = high-protein comfort food
- Crispy chicken (Real Good Foods) – A convenient, high-protein option for busy weeknights
- Amylu Cranberry & jalapeño chicken meatballs – These were new to me; They are not as high in protein as beef or shrimp, but still have 14 grams per serving, and if you add a few eggs, you are almost at 30g of protein per that meal
- Teton Grass-fed beef sausages – Mostly for my husband, but a great addition to simple meals
- Columbus Turkey breast and Black Forest ham – Easy high-protein snacks. Pair a few slices with light cheese and you’ve got a solid mini meal
- Eggs – A daily staple. I eat at least two per day, and no, I don’t fear their fat content
- Oikos Triple Zero Yogurt – My go-to: 15g of protein per serving
- Noosa yogurt — This is not a high protein yogurt, but this is what my husband prefers. It's also higher in sugar.
Part 3: Bread and Sweets: The Importance of Moderation
Let me be clear: I’m not anti-carb, and I certainly don’t fear sugar.
I picked up:
- Rustic Italian loaf and artisan rolls – All of it goes straight to the freezer, and I reheat slices as needed.
- Caramel s’mores clusters – These are made with milk chocolate, which I genuinely prefer over dark
- Butter waffle trio cookies – A new item I decided to try
I eat a little bit of sugar daily. Why? Because when I completely restrict it, it backfires. A little each day keeps me feeling satisfied, sane, and balanced. That’s the mindset I encourage my clients to adopt too.
The key? Moderation, not moral judgment over what’s “clean” or “dirty.”
Part 4: Other
A few other things made it into the cart that aren’t necessarily “main ingredients,” but are part of my routine and wellness:
- Coconut water – I drink about half a bottle daily, usually mixed with my Tianchi herbal drink mix. I've been drinking this for years now. The coconut water is hydrating and rich in potassium, which is especially helpful if you're under stress
- Organic strawberry spread – Not overly sweet and a nice addition to toast or yogurt
- Sushi – Yes, Costco sushi! We tried a variety that’s higher in protein and paired it with a quick salad made from our veggie haul.
It’s Not a Diet. It’s a Lifestyle That Lasts.
When people ask what kind of diet I follow, I tell them:
I don’t follow one. I live by principles, not restrictions.
- Focus on real, whole foods
- Eat protein with every meal
- Enjoy carbs and fats without fear
- Practice portion control—but never obsession
- Allow room for the foods you love
- Don’t moralize your meals
That’s the “easiest diet” I’ve ever followed—because it’s not a diet at all. It’s flexible, balanced, and built for real life.
Want to Feel Stronger Too?
Nutrition is just one part of the puzzle. If you want to get fitter, stronger, and feel better in your body, you need to train your muscles regularly—not just restrict your food.
That’s why I created Fit From Scratch: a completely free workout plan that helps you build strength from the ground up. It’s available in two versions:
- Bodyweight/Bands
- Dumbbells
Choose what works for you—and start feeling the difference in your energy, mindset, and results.
Final Thought
A well-stocked kitchen—and a healthy lifestyle—doesn’t require perfection. It requires principles you can live with and habits that support your life, not restrict it.
You don’t have to choose between chicken breast and chocolate. You can have both. I do. Every week.
And I’ve never felt better.
More resources:
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/
Emotionally Fit is my emotional awareness program for chronic pain or other chronic symptom recovery. You can find it here: https://courses.kerstenkimura.com/emotionally-fit-program/
Visit my Etsy store: https://www.etsy.com/shop/dotsbykersten
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Get in touch:
Website: kerstenkimura.com
YouTube: https://www.youtube.com/@kerstenkimurafitness