Costco Essentials: 12 High-Protein Staples for Weight Loss

In a journey that began in 2023, Kathryn Conda has successfully lost over 50 pounds by focusing on easy-to-prepare, high-protein meals. A significant part of her success can be attributed to her shopping trips to Costco, where she finds a variety of nutritious ingredients that support her dietary goals.

Costco has emerged as a key resource for Conda as she balances a demanding full-time job in technology with various workout classes, including Pilates and boxing. The wholesale retailer not only allows her to buy groceries in bulk but also offers a range of options that align with her low saturated fat, high-protein, and fiber-rich diet.

High-Protein Favorites from Costco

Among her preferred items is the smoked sliced beef brisket from Mission Hill Bistro, which contains 15 grams of protein and only 120 calories per 3-ounce serving. This quick meal option can be microwaved within minutes, providing a flavorful addition to sandwiches or paired with roasted vegetables.

Another convenient choice is the Kirkland Signature chicken sausages, which are flavored with Parmesan cheese and cracked black pepper. Each sausage packs 14 grams of protein and 150 calories. These sausages are fully cooked and can be easily warmed on the stovetop, grill, or even in the microwave, making them an ideal protein option.

Conda also enjoys the Sukhi’s chicken tikka masala, a quick heat-and-eat meal that offers 22 grams of protein with only 180 calories per serving. She often enhances this dish by serving it with cauliflower rice or a medley of vegetables to increase its fiber content.

Versatile Staples and Sweet Treats

Avocados are another staple in Conda’s diet, which she purchases in bulk at Costco. These fruits provide healthy fats and fiber, whether enjoyed on their own or added to salads. Conda also utilizes her air fryer, purchased from Costco, to create nutritious avocado toast.

For a quick protein fix, she turns to Falafel Company beef kebabs, which contain 19 grams of protein per serving. These kebabs are pre-seasoned and can be microwaved or cooked in an air fryer for a few minutes, making them a convenient meal option when paired with rice and vegetables.

Another quick meal option is the seared salmon from Cuisine Solutions, featuring a soy, honey, and ginger sauce. Each serving of this fully cooked salmon contains 23 grams of protein and is ready in minutes, either on its own or atop a salad.

Conda finds premade salad kits, such as the Taylor Farms Mediterranean Crunch, to be essential. This salad features a colorful mix of ingredients including romaine, broccoli, and feta cheese. By adding olive oil, lemon juice, and seasoned rotisserie chicken, she boosts the protein content and makes the dish more filling.

Even while managing her caloric intake, Conda allows herself some indulgences. She enjoys Häagen-Dazs chocolate-almond ice-cream bars, which are 270 calories each. These bars evoke nostalgic memories from her childhood and serve as a treat she limits to once a week.

For an easy protein boost, Conda frequently opts for Premier Protein shakes, which offer 30 grams of protein per serving and come in various flavors. She often includes these shakes in her coffee or enjoys them as a quick snack.

Additionally, she keeps a large bag of Kirkland Signature unsalted mixed nuts on hand. This assortment includes cashews, almonds, and pistachios, making for a satisfying snack that is high in healthy fats. Nuts can also be added to salads or yogurt bowls for added texture.

Finally, no shopping trip is complete without a Costco rotisserie chicken, famous for its affordability at $5. Conda has continued her family’s tradition of purchasing rotisserie chicken, frequently incorporating it into salads or wraps for a protein boost.

Fresh fruits are another essential in Conda’s shopping cart, with her favorites being peaches and mangoes. The selection at Costco varies with the seasons, but she consistently chooses fruits for their nutritional benefits and convenience.

Conda’s experience illustrates how strategic grocery shopping, particularly at a warehouse like Costco, can support weight loss efforts while maintaining a balanced diet. With a focus on accessible, high-protein options, she continues to make strides in her health journey, demonstrating that thoughtful meal planning and preparation can be both effective and enjoyable.