Costco is a great place to go when you need to stock up on a lot of things! It can be a great place for families to shop, however I live alone and often cook for one - yet I still find great items at Costco! I definitely don't go as often as those who have larger families, but I like to buy items that are going to last a while, that I can store in larger quantities.
Unless if Costco has good sales on produce, I usually purchase fresh, raw fruits and vegetables from traditional grocery stores in smaller quantities to ensure they do not spoil. I am a busy young professional and athlete, so I need options that are quick to prepare, suitable for meal prep, and/or items that can last a long time.
So while these items may not make up my entire grocery list on a regular basis, these are the items I find I am almost always going to Costco to stock-up on if I run out! This often helps me save money in the long run, as these foods are often more costly at traditional grocery stores, especially when you factor in the bulk size.
1. Natures Touch Frozen Broccoli
Frozen broccoli is always one of my go-tos! It is easy to prepare, and these florets are packaged in steamable bags, making things even easier!
I like steaming it on its own to have as a side dish, but it is also great to add to things such as stir fries and casseroles
Broccoli is a great source of Vitamin C, Magnesium, Fibre and Folate - in my experience, Fibre and Magnesium are two nutrients that are low in many people's diet. Fibre is important in supporting good digestive and heart health, and magnesium which is important for maintaining muscle and nerve function, and can help regulate sleep.
2. Clif Protein Bars
These are my go-to protein bar, and I get them from Costco since it often costs less per bar versus grocery stores. Each bar has 20 g protein with only 9-10 g fat, which is on the lower end compared to other protein bars. The protein comes from soy, which is a complete protein meaning it contains all essential amino acids. I like protein bars for when I am short on time and outside of the house but need to get some calories and protein in!
They have 17 g of sugar - this may be advantageous to some who have higher carbohydrate needs - for example, if I am weightlifting and running in the same day, having this inbetween can help me a tiny fuel boost while helping me recover from my earlier session. However, some folks may benefit from choosing a lower sugar protein bar, such as the option below.
3. Simply Protein Bars
These protein bars have 12 g protein, and 150 - 170 kcals each with 7 g fibre and only 2 g of sugar! They are a good option if you're looking to add a little bit of extra protein to your work, or school lunch without adding too many calories or sugar. With the protein crisps, their texture is similar to that of a granola bar - so it is a great transition for those who enjoy granola bars, but want a little more protein.
4. Almond Butter
Almond butter is a great nut butter choice for snacks, baking etc. I find that its flavour is a little less powerful than peanut butter, so it may be a good choice if you want something with a slightly nutty taste, without it being too overpoweringly "peanut-y".
Peanut Butter and Almond Butter are both great choices. I tend to get Almond Butter from Costco more often since it tends to be more expensive at traditional grocery stores, whereas peanut butter is more affordable.
Almond butter is full of Magnesium and Vitamin E. Vitamin E is an antioxidant, which protects cells from damage caused by free-radicals. Vitamin E may reduce heart disease risk factors, and support overall immune health.
5. Hippeas Chickpea Puffs
These are absolutely delicious. Compared to traditional cheese puffs, Hippeas have...
More Protein
More fibre
Less fat
Fewer kcalories
They are a great addition to your snack, or for your work/school lunches!
6. Chosen Foods Avocado Oil Spray
Avocado oil is a healthier oil option, it contains monounsaturated fats which have been associated in prevention in chronic disease including heart disease. It is also a good source of Vitamin E. Oils generally should not make up a large portion of most peoples diets. If using oils for cooking, choose ones with unsaturated fats and use in small quantities (ie: 1 - 2 tbsp).
Bonus, this oil is in spray form, so it is easier to use smaller amounts when greasing dishes.
7. Ground Flaxseed
Flaxseeds are a great source of soluble fibre and omega-3 fats.
Soluble fibre helps improve digestive health by absorbing water in our GI tract creating a "gel" , making stools more well-formed and easier to pass. It may also reduce LDL (aka "bad") cholesterol, which may reduce risk of developing heart disease.
Pro Tip: Ground seeds (including flax) should be stored in the refrigerator. When they are ground, more of their natural seed oils are exposed. This makes it easier for them to go rancid if they are left in room temperature for too long after the bag has been open.
8. Stir Fry Vegetable Blend
Stir Fry Vegetable blends are a no-fuss option - they last a long time, and save you from having to individually purchase, and chop up each individual vegetable. I use them in stir fries, but I also pair it as a side with rice or potatoes. As someone who is often in a rush, any option that I can microwave is a win!
An easy stir fry option that takes around 10 - 15 minutes to make is:
Frozen Stir Fry Vegetables + Rice (Premade, or Plain, Instant Microwave rice) + Pre-cooked Protein of choice (I usually use tofu or edamame) + Sauce of choice (Teriyaki, Sweet and Sour, etc. G Hughes has some great, low sugar sauces including Sweet Chili and Stir Fry Sauce)
9. Heavenly Hunks
These are a yummy treat! They contain certified gluten free oats, which are great for those who avoid gluten including those with celiac disease. This is another item that is much more costly to purchase from traditional grocery stores. Usually I will break apart it into larger chunks and have with plain high protein yoghurt + berries. This helps me hit my protein target for the day while also having something sweet. For a bonus, I will mix in sugar free pudding mix into the yogurt to give it a little extra sweetness.
These are just a few of my favourite items from Costco! While grocery shopping is a chore, it is so important to prioritize it to ensure you are getting the food you need to help you live your best life! Life is busy, so it can be easy to fail to prepare and fall on frozen dinners and/or takeout meals. One of the biggest mistakes I see people, especially athletes make is focusing heavily on their training but dedicating very little energy to their nutrition plan. By preparing in advance, even if it is buying some quick to prepare or meal prep friendly items, you are taking one step to better your health and fitness.
I create custom nutrition plans for my clients, and navigating grocery stores is a common topic that comes up frequently. If you are interested in bettering your overall health and performance, check out my services here and inquire today!
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