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Discover the top high-protein, high-fiber foods at Costco that a dietitian recommends for effective weight loss.
Costco has become a favorite shopping destination for many, including nutritionists and dietitians. Though it offers a variety of high-calorie indulgences, especially from its well-known bakery, there are numerous nutritious options available too. My trusted nutrition advisor, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, who is also a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, is among the countless Costco shoppers. She recently shared her preferred bulk purchases with me. “I like this list because it emphasizes nutrient-rich, minimally processed foods, which support weight loss effectively. However, it’s crucial to remember that no single food can cause weight loss. These selections contribute to satiety, blood sugar management, and improve diet quality. Even healthy foods like nuts, almond flour, and seeds are calorie-dense, so portion control is important. Ultimately, weight loss is about managing overall calorie intake, not just picking ‘healthy’ foods,” she explains. “For weight loss, I prioritize foods that are rich in protein, fiber, and healthy fats because they keep you fuller for longer and help prevent overeating. Buying these in bulk can also facilitate maintaining healthy habits.” Below are 9 bulk foods from Costco that dietitians recommend for weight loss.
Kirkland Organic Greek Yogurt is frequently recommended by health and fitness professionals. “It’s high in protein, which aids in feeling full and helps preserve lean muscle during weight loss,” she notes. “While it isn’t ‘zero sugar,’ as it contains natural lactose, it has no added sugars.” Plus, it’s both creamy and delicious.
Kirkland Organic Greek Yogurt
Collingwood also endorses Kirkland Shelled Hemp Hearts. “They provide healthy fats, some protein, and essential minerals. Fats contribute to satiety, but remember, portion control is key since they are calorie-dense,” she advises.
Kirkland Shelled Hemp Hearts
She is also a fan of Kirkland Shelled Hemp Hearts. “Provide healthy fats, some protein, and minerals. Fats help with satiety, but portion size matters since they’re calorie-dense,” she says.
Wild Caught Sockeye Salmon
Wild Caught Sockeye Salmon is another one of her go-to buys. “Rich in protein and omega 3 fatty acids, which may support heart health and help with satiety. A great option for balanced meals,” she says. And, at Costco you will save big by buying it in bulk.
Kirkland Almond Flour
If you like to cook, consider Kirkland Almond Flour. “Lower in carbs than traditional flour and contains healthy fats and some fiber, but it’s still calorie-dense, so it’s not inherently ‘weight loss friendly’ unless portions are controlled,” says Collingwood.
Rotisserie Chicken
Several shoppers buy more than one of Costco’s famously cheap $5 rotisserie chicken. “A convenient, high-protein option that can make meal prep easier. Removing the skin can reduce saturated fat and calories if needed,” she says.
Kirkland Frozen Organic Berries
Another item that most health experts buy, especially for adding to protein shakes and smoothies? Kirkland Frozen Organic Berries. “High in fiber and antioxidants with no added sugar. Fiber helps with fullness and blood sugar control, making them excellent for weight management,” she says.
Kirkland Boneless Chicken Breast
And, Kirkland Boneless Skinless Chicken Breast has been a warehouse bestseller for decades. “A staple lean protein that is high in protein, low in fat, and very versatile. Supports satiety and muscle maintenance,” she says.
Kirkland Walnuts
Kirkland Walnuts are one of the most popular nuts. “Contain heart-healthy fats and some fiber, which can help with fullness. Like all nuts, they’re nutritious but calorie-dense, so portion awareness is key,” says Collingwood.
Season Brand Sardine Fillets
Season Brand Sardine Fillets are another heart-healthy option. “Packed with protein, omega-3s, and calcium (especially if bones are included). Very nutrient-dense and satisfying,” says Collingwood.