Buying in bulk and losing weight may seem contradictory, but it’s quite the opposite at Costco, where they not only have bulk containers of chocolate peanut butter cups and giant bags of chips, but also berries per kilo and vegetables galore. However, aside from the fresh produce section, it can be difficult to sort through all the packaged goods to find the best foods for weight loss. (Want to eat a little better? See our Top 10 Healthy Food Finds from Costco.)
That’s why we did it for you. These ten weight loss foods will make it easy to prepare nutrient-dense meals that will help you lose weight without feeling like you’re trying, and isn’t that the whole point?
1. Mediterranean chicken skewers
The answer to your lunch woes is here. These chicken skewers are practical, healthy and delicious. They are pre-grilled, seasoned and refrigerated and you can reheat them in the microwave, grill or oven. Two skewers contain 150 calories and 24 grams of protein. The body burns more calories digesting protein than carbohydrates and fats, and protein helps keep you full for hours. Add two skewers to a salad, cut them up and put them in a quesadilla, or eat them plain, if that’s your thing. The options are endless and the best part is you don’t need to touch raw chicken.
2. Dave’s Killer Bread
It’s a favorite bread – for me and for my clients – because it’s packed with protein and fiber, two of the most important nutrients for weight loss (which you won’t find much of in white bread). Plus, it tastes good. Dave’s 21 whole grain bread has 5 grams of protein and 5 grams of fiber per slice, but you can also opt for the thinly sliced version which is only 80 calories but still contains 4 grams of fiber and 4 grams of protein. Take one or two slices in the morning grilled with avocado and eggs or spread it with nut butter and top it with fruit to start your day with fiber, protein, and healthy fats.
3. Bagged salad kits
One of my clients lost 10 pounds in three months, essentially living off these bagged salad kits. When I told him to prepare half his plate of vegetables for lunch and dinner, he wasn’t sure how he was going to do it. Enter these salad kits, which contain a mix of greens, like kale and cabbage, toppings, like nuts and seeds, and a dressing. You get a lot of vegetables in one bag. It’s a simple way to make up half your plate of vegetables, the recommendation for a balanced plate and lasting weight loss. Add your own protein (like the chicken skewers above) and healthy fats like nuts or avocado and you have a well-balanced lunch or dinner. Optional: You can also add more vegetables like cherry tomatoes, grated carrots, cucumber or peppers for a fiber boost.
4. Nuts
Nuts make a simple snack or a delicious addition to salads or oatmeal. “Data published in the British Medical Journal in 2019 suggests that increasing daily consumption of nuts (such as walnuts) is associated with less weight gain,” says Lauren Manaker MS, RDN, LD, registered dietitian and author of Fueling male fertility. “I like to stock up on nut halves and Siggi’s yogurt (find out why we love Siggi’s in our 10 Best Weight Loss Snacks to Buy at Costco). Nuts contain healthy fats, plant-based protein, and fiber, three factors that help people stay full longer,” says Manaker. (Learn more about health benefits of nuts.)
5. Tuna
Don’t leave Costco without adding tuna to your cart. Albacore tuna is a great source of protein to store because it has a long shelf life and can be stored longer than refrigerated meats. Costco sells a few different types that are durable and also carries Safe Catch Tuna. “Safe Catch Tuna is an excellent source of omega-3 fatty acids and high-quality protein,” says Manaker. “This brand tests every batch of its tuna for heavy metals, so I don’t have to worry about mercury,” she says. You can also add it to the bagged salad kits mentioned above for a weight-loss lunch that takes less than five minutes to prepare. (Try your tuna in these healthy tuna recipes.)
6. Earthly Choice Cauliflower Rice
Don’t get me wrong, you can eat white or brown rice and still lose weight, but they both contain around 100 calories per ½ cup cooked, while cauliflower rice only has 25 calories per half cup. Swap rice for cauliflower rice to eat the same volume of food you love, but with fewer calories and carbs, plus a bonus serving of veggies. Or do half rice, half cauliflower rice if you want to bulk it up. These microwave-safe packets make it super easy, and they’re low in sodium, which is a problem with many other microwave-safe grains. Add colorful vegetables for added nutrients and fiber, plus protein to make it a meal. (Take inspiration from these healthy cauliflower rice recipes.)
7. Stir-fried vegetable mix
Frozen vegetables are just as nutritious, if not more nutrient dense, than fresh vegetables because they are picked when fully ripe. Costco’s Sautéed Vegetable Mix is a freezer staple for those nights when you need a vegetable for dinner but are too tired to chop and roast it. Add this mixture to any all-in-one dish, pasta sauce, omelette, frittata or spice up your chicken fajitas, ground beef or tofu. I love making a peanut sauce and mix these veggies and tofu together to feel like eating takeout, but with more fiber and nutrients to help me maintain my weight loss goals.
8. Kirkland Frozen Atlantic Salmon Fillets
“There’s nothing easier than defrosting a piece of salmon and baking it in the oven for a healthy dinner that promotes weight loss,” says Manaker. Plus, “Each piece of fish is individually wrapped for easy portioning. » Salmon has more calories than white fish or chicken, but that’s because it contains omega-3 fatty acids, the “good” type of fat that reduce inflammation and maintain healthy cholesterol levels. They also keep you full longer by suppressing the hunger hormone ghrelin. Salmon is delicious with dill and anything creamy, so add a Greek yogurt-based dip with a squeeze of lemon, serve the salmon with portobello mushrooms, or my favorite: whisk maple syrup and mustard to prepare Mustard and maple salmon—the perfect sweet and sour combo. Don’t forget to add vegetables on the side!
9. Quaker Old Fashioned Oats
Replace your packets of pre-sweetened instant oatmeal with a large container of plain old-fashioned oatmeal. They only have one ingredient: oats. You can sweeten it yourself with fresh fruit (hello, buy your berries at Costco too!) and increase the protein and healthy fats by adding nuts or nut butter and seeds like chia or flax. If it’s not sweet enough for you, drizzle with a little honey or maple syrup. “Eating oatmeal is a great way to start the day. Rich in fiber, enjoying a bowl of oatmeal gives the body some stamina to feel full throughout the morning. Plus, it contains B vitamins which also promote weight loss,” explains Manager.
10. Yogurt
Research shows that there is an association between yogurt consumption and less weight gain, decreased body fat, and smaller waist circumference, while maintaining muscle mass, which is typically lost when people diet . I like to buy a large pot of Fage or Chobani 2-5% fat plain yogurt, which is incredibly creamy and can be used for sweet or savory recipes. The higher fat option will not only taste better, but will also keep you satisfied longer. Add fruit, a drizzle of honey and a little peanut butter to provide more nutrients, like fiber. You can have it as a post-workout snack when the next meal is still a few hours away, or as a quick and easy breakfast when you’re craving something sweet but filling to start the day. (Have more Healthy yogurt recipes and ideas.)
