Costco has become a haven for those looking to stock up on healthy, affordable groceries—and it’s no surprise that one woman turned to this warehouse giant to transform her health. By incorporating high-protein foods from Costco into her diet, she not only managed to shed over 50 pounds but also built a sustainable lifestyle rooted in balanced eating. Here’s a closer look at her journey and the 20 high-protein Costco foods that made it possible.
The Role of Protein in Weight Loss
Protein is a cornerstone of effective weight loss. It helps:
- Boost Metabolism: Protein requires more energy to digest than carbohydrates or fats, which means you burn more calories during digestion.
- Promote Satiety: High-protein meals help you feel fuller for longer, reducing the likelihood of overeating.
- Preserve Muscle Mass: When you lose weight, protein helps protect lean muscle, ensuring most of the weight lost is fat.
This woman prioritized high-protein foods to create meals that were not only satisfying but also effective in supporting her fitness goals. Costco’s wide range of high-protein options allowed her to stay on track without breaking the bank.
20 High-Protein Costco Foods for Weight Loss Success
1. Kirkland Signature Rotisserie Chicken
A Costco classic, this juicy rotisserie chicken is a versatile, protein-packed option for salads, wraps, or simply as a snack. With around 21 grams of protein per serving, it’s a convenient staple.
2. Kodiak Cakes Power Cakes Mix
Perfect for high-protein pancakes or waffles, this mix delivers 14 grams of protein per serving. It’s an easy way to start the day off strong.
3. Greek Yogurt (Kirkland Signature)
With 18 grams of protein per serving, this creamy yogurt pairs well with fresh fruit or granola for a balanced snack or breakfast.
4. Eggs
Costco’s bulk egg cartons are a budget-friendly source of protein. Each egg contains about 6 grams of protein and can be cooked in countless ways.
5. Wild-Caught Salmon (Frozen or Fresh)
Rich in omega-3 fatty acids and protein (around 22 grams per serving), salmon is a delicious, nutrient-dense option for lunches and dinners.
6. Tuna Packets (Kirkland Signature or StarKist)
Portable and convenient, these tuna packets provide roughly 15-20 grams of protein per serving. Pair them with whole-grain crackers or salad greens.
7. Chicken Breast (Frozen or Fresh)
Costco’s bulk packs of chicken breast are a meal-prep lifesaver. With 26 grams of protein per 3-ounce serving, it’s a lean, versatile option.
8. Almond Butter (Kirkland Signature)
This creamy spread delivers 7 grams of protein per 2-tablespoon serving and is perfect for smoothies, toast, or as a dip for fruit.
9. Protein Bars (Quest or Kirkland Signature)
Costco’s variety of protein bars offers a quick, on-the-go snack option with 20 grams of protein or more per bar.
10. Edamame
Frozen edamame from Costco is a plant-based protein powerhouse, providing 17 grams of protein per cup. Steam and season for a quick snack.
11. Kirkland Signature Protein Shakes
These ready-to-drink shakes pack 30 grams of protein each and are great for post-workout recovery or a quick meal replacement.
12. Shrimp (Frozen)
Costco’s frozen shrimp are easy to cook and boast 20 grams of protein per 3-ounce serving. Toss them into stir-fries, salads, or pasta.
13. Cottage Cheese (Kirkland Signature or Good Culture)
A versatile snack with around 13 grams of protein per half-cup, cottage cheese pairs well with fruit, honey, or savory seasonings.
14. Ground Turkey
Lean ground turkey from Costco is a high-protein, low-fat alternative to ground beef. Each 4-ounce serving contains about 22 grams of protein.
15. Turkey Slices (Deli Meat)
Deli turkey slices are a convenient, protein-rich option for sandwiches or wraps, with about 9 grams of protein per 3 slices.
16. Lentils (Canned or Dry)
Lentils are a plant-based protein star, offering 18 grams of protein per cup when cooked. They’re perfect for soups, salads, or curries.
17. Black Beans (Canned)
A pantry staple, black beans provide 15 grams of protein per cup. Use them in tacos, rice bowls, or as a side dish.
18. Quinoa
Quinoa is a complete plant-based protein with 8 grams per cup when cooked. It’s a great base for salads, bowls, or side dishes.
19. Bison Burgers (Frozen)
For a change of pace, Costco’s bison burgers are lean and protein-packed, with 23 grams of protein per patty.
20. Hummus (Sabra or Kirkland Signature)
While primarily known for its healthy fats, hummus also provides a modest protein boost with about 4 grams per 2-tablespoon serving. Pair it with veggies for a balanced snack.
Meal Ideas Using These High-Protein Foods
- Breakfast: Start the day with Kodiak Cakes pancakes topped with Greek yogurt and fresh berries.
- Lunch: A salad featuring rotisserie chicken, quinoa, and edamame with a light vinaigrette.
- Dinner: Grilled salmon with a side of black beans and steamed broccoli.
- Snacks: Protein bars, hummus with veggies, or a hard-boiled egg with a sprinkle of salt.
Her Key to Success: Consistency and Convenience
What made this journey successful was her ability to consistently prepare meals using these Costco staples. By choosing high-protein foods that were easy to cook or eat on the go, she stayed committed to her goals without feeling overwhelmed.
Conclusion
Losing over 50 pounds is no small feat, and this woman’s story proves that the right foods can make all the difference. With Costco’s wide range of high-protein options, anyone can create a diet that’s not only effective but also enjoyable. Whether you’re just starting your weight loss journey or looking for ways to maintain a healthy lifestyle, these high-protein foods are a great place to start.
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