- Meal-prepping can be an easy way to work in healthy, protein-rich meals all week long.
- Costco is a treasure trove of convenient high-protein ingredients.
- You’ll find grass-fed beef, organic chicken thighs, wild Alaskan salmon, yogurt and more.
When life gets busy, meal-prepping can be a huge time-saver. One of my favorite places to shop when I’m on a meal-prep kick is Costco. Since the warehouse giant sells in bulk, I know I can buy a large quantity of good-quality food at a low price to turn into preportioned meals to enjoy for breakfasts, lunches and dinners throughout the week.
It also happens to be a great place to stock up on meal-prep-friendly high-protein ingredients. Why’s that important? “Protein provides us with amino acids, which are the building blocks of our body,” says Michelle Yates, M.S., RD, LMNT. “We need sufficient protein in our diet to support the growth of new cells—whether that’s during a phase of muscle building, healing from an injury, or the standard turnover of cells our bodies go through regularly.”
There’s another reason I like to head to Costco for protein-rich foods. “Protein tends to be the most expensive part of the food we consume, so buying in bulk is a great way to cut down on costs,” says Yates. Fortunately, this big-box superstore offers an impressive variety of proteins that I can buy in bulk and divide into smaller portions to use as needed or to freeze for later. To make things even easier, they even sell preportioned frozen wild-caught seafood, grass-fed beef and organic chicken.
With that in mind, here are some of the best high-protein foods you can buy at Costco. They each have at least 15 grams of protein per serving.
1. Season Sardine Fillets
A personal favorite, canned sardines are an excellent option for high-protein meal prep. One single-serve tin contains 22 grams of protein, along with 15% of the Daily Value for Vitamin D, plus some calcium, iron and potassium. It also provides 1,700 milligrams of omega-3s, which the company advertises as four times more than canned light tuna.
So, what can you do with sardines? I like to pack a tin along with my salad and a simple vinaigrette for a delicious lunch. Or, I’ll make a sardine spread with lemon juice, lots of herbs and a splash of extra-virgin olive oil. It’s perfect on toast or even tossed with leftover cold pasta for a Mediterranean-inspired pasta salad.
2. Kirkland Signature Organic Greek Yogurt
“Don’t sleep on dairy products,” says Yates. Costco’s strained (Greek-style) yogurt, in particular, packs 18 grams of protein per ⅔-cup serving. Since it’s unsweetened, it has zero added sugars. Plus, it provides 15% of the DV for calcium.
I love to use yogurt when meal-prepping overnight oats for a quick, grab-and-go breakfast. I also use it for savory applications, adding a serving to a Mason jar and mixing with lots of fresh herbs and lemon juice, which I then top with shredded chicken, lettuce, black beans, cheese and veggies for a savory parfait. It can also go sweet. For a sweet snack, Yates recommends mixing a big dollop of plain, strained (Greek-style) yogurt with chocolate protein powder, chia seeds and chocolate chips.
3. Kirkland Signature 100% Grass-Fed Beef Patties
Costco has a ton of great options for grass-fed beef. But one of the best for meal prep is their 100% grass-fed frozen beef patties. Each ⅓-pound patty packs 26 grams of protein from 80%-lean beef that’s been raised without antibiotics or hormones.
I actually rarely use the patties for burgers, though. Instead, I’ll take a few patties so I have 1 pound and cook them in a skillet, breaking them up into small pieces, until browned. Then I’ll divide that among four containers, with shredded lettuce, cheese, peppers and salsa for a taco salad. Or, I’ll add whole-wheat pasta, a bit of jarred tomato sauce and cooked broccoli or peas for a satisfying, protein-packed meal. My wife and I will share these throughout the week. Or, I’ll take a full pound of cooked beef and toss it with rice noodles, peanut sauce and shredded cabbage for dinner with the family.
4. Kirkland Signature Organic Boneless Skinless Chicken Thighs
Boneless chicken breasts may get all the attention, but I actually prefer thighs for meal prep. That’s because they stay juicier than breasts and are more versatile, in my opinion. Plus, a 4-ounce serving provides a hefty 22 grams of protein. Costco sells them in convenient packs of three. I like to roast off one pack a week, typically brushing the chicken with olive oil and sprinkling it with salt and pepper. I’ll shred the chicken for sandwiches and salads, make pulled chicken by adding some barbecue sauce, or chop it and add it to tomato sauce for a simple pasta dinner.
5. Kirkland Signature Wild Alaskan Sockeye Salmon
One of the not-so-secret tips for Costco shopping is to take advantage of their excellent prices on seafood. There are great options for fresh and frozen seafood, including farmed tilapia, wild Atlantic cod and wild and farmed shrimp. But for my family’s preferences, we typically go with wild Alaskan sockeye salmon. It’s sold frozen in a 3-pound bag containing individually wrapped, vacuum-packed 5- to 7-ounce portions. One 6-ounce boneless fillet provides roughly 37 grams of protein and more than a day’s worth of vitamin D. It’s also heart-healthy, thanks to its abundant omega-3 fats, explains Brannon Blount, M.S., RDN, LDN.
“Plus, it’s quick to cook,” says Blount. “You can easily pair it with a wide variety of vegetables or grains.” Like chicken thighs, I like to roast off simply seasoned fillets and then chill them. From there, the salmon goes beautifully with salads and grain bowls. I like to change up the flavor profile with sauces like balsamic vinaigrette, teriyaki or sesame-ginger.
6. Kirkland Signature Rotisserie Chicken
How could I not mention Costco’s ultimate high-protein meal-prep item? Namely, rotisserie chicken. “It’s affordable, versatile and ready to use,” says Blount. With about 19 grams of protein per 3-ounce serving, it’s juicy, delicious and makes for excellent leftovers. “You can easily add it to salad mixes, wraps and soups,” says Blount. And that’s exactly how I use the chicken. It’s a tasty, filling salad or grain bowl topper. I also use it to make chicken salad sandwiches or add it to broth for a hearty and simple soup. I even freeze the leftover bones and make homemade broth once a month or so. It’s one of the greatest meal-prep values on the market.
Our Expert Take
Planning out and preparing meals throughout the week can seem stressful and super time-consuming. But with Costco’s help, it doesn’t have to be–especially if you’re looking to add more protein to your plate. Costco’s aisles are loaded with convenient, high-protein ingredients, like canned sardines, strained (Greek-style) yogurt, grass-fed beef patties, organic boneless and skinless chicken thighs, wild Alaskan salmon fillets and rotisserie chicken. You’ll also find other gems, such as canned tuna and salmon, eggs and even cheese. And if you follow a plant-based eating pattern, Costco can help with protein-rich pumpkin seeds, black beans, chickpeas, quinoa and tofu. So, if you are looking for high-protein food to make your weekly meal-prep easier, Costco has you covered on multiple levels.
