Top 10 Healthy Things to Buy at Costco (Clean, Simple, and Budget-Smart

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Quick take: Build your cart around whole foods with protein, fiber, and healthy fats. These 10 staples cover breakfasts, lunches, and dinners with minimal prep and maximum nutrition.

1) Kirkland Signature Organic Extra Virgin Olive Oil

  • Why it’s great: Antioxidant-rich fat for cooking and dressings; supports heart health.
  • How to use: Drizzle on roasted veggies, blend into vinaigrettes, finish soups.
  • Label tip: Look for “extra virgin,” harvest/best-by date, and a dark bottle.
  • Storage: Keep cool and dark to protect flavor and polyphenols.

2) Chosen Foods or Kirkland Avocado Oil

  • Why it’s great: Neutral taste, higher smoke point for roasting/air-frying.
  • How to use: Sheet-pan chicken, sweet potatoes, sautéed veggies.
  • Label tip: Choose 100% avocado oil (no blends).

3) Wild Alaskan Sockeye Salmon (Frozen)

  • Why it’s great: Natural omega-3s for brain, joints, and heart; cooks fast from thawed.
  • How to use: Bake with lemon + olive oil; flake over rice bowls or salads.
  • Label tip: “Wild caught” beats generic “Atlantic farmed” if you prefer wild.

4) Sardines in Olive Oil (Wild Planet/Season/Kirkland)

  • Why it’s great: Small oily fish = high omega-3, calcium, and protein; budget win.
  • How to use: Mash with lemon, mustard, and herbs; spread on whole-grain toast or mix into warm rice.
  • Label tip: Choose olive oil or water; skip added sugars or seed-oil blends.

5) 100% Grass-Fed Ground Beef (Frozen 1 lb packs or patties)

  • Why it’s great: Iron, B12, complete protein; easy to portion and freeze.
  • How to use: Meatballs, lettuce-wrap burgers, chili with beans/veggies.
  • Smart tip: Balance the week with fish and poultry to vary fats and nutrients.

6) Organic Chicken Breast or Thighs

  • Why it’s great: Lean, versatile protein for batch cooking.
  • How to use: Sheet-pan roast with spices; shred for tacos, bowls, or soups.
  • Prep tip: Cook once, use 3 ways (salad, wrap, rice bowl).

7) Greek Yogurt (FAGE Total 5% or Kirkland Nonfat)

  • Why it’s great: High protein; supports satiety and gut health.
  • How to use: Breakfast parfait with berries/chia; savory dip with lemon + garlic.
  • Label tip: Choose plain; sweeten naturally with fruit or a pinch of cinnamon.

8) Organic Frozen Blueberries (or Mixed Berries)

  • Why it’s great: Antioxidants and fiber; zero prep; blends or thaws quickly.
  • How to use: Smoothies, yogurt bowls, warm compote over oatmeal.

9) Organic Chia Seeds

  • Why it’s great: Fiber + ALA omega-3s for heart and digestion.
  • How to use: 1–2 tsp in yogurt/oats; make overnight chia pudding; add to smoothies.
  • Hydration tip: Drink water with high-fiber foods.

10) Veggie Power Duo: Frozen Organic Broccoli Florets + Fresh Sweet Potatoes

  • Why it’s great: Vitamin-rich, affordable, and easy to batch-cook.
  • How to use: Roast both on one tray with olive or avocado oil; add sea salt and garlic.
  • Texture tip (jaw-friendly): Roast until fork-tender or mash for softer bites.

How to Turn This Cart Into a Week of Meals

  • Breakfast: Greek yogurt + blueberries + chia; or oatmeal with berries and yogurt.
  • Lunch: Salmon or chicken bowl with rice/sweet potato + broccoli + olive-oil drizzle.
  • Dinner: Grass-fed burger patties with roasted veg; sardine toast with side salad.
  • Snacks: Yogurt dip with veggies; leftover salmon flakes over greens.

Smart Shopping & Storage Tips

  • Buy big, portion small: Split meat and fish into meal-size freezer bags.
  • Skip hidden oils/sugars: Read ingredients on canned fish, sauces, and nut mixes.
  • Rotate proteins: Aim for fish (2–3×/week), poultry (2–3×), red meat (1–2×).
  • Keep it simple: One sheet-pan dinner + one soup/stew each week = easy wins.

Printable Mini-Checklist

  • ☐ Kirkland Organic Extra Virgin Olive Oil
  • ☐ Avocado Oil
  • ☐ Wild Alaskan Sockeye Salmon (frozen)
  • ☐ Sardines in Olive Oil
  • ☐ 100% Grass-Fed Ground Beef
  • ☐ Organic Chicken (breast or thighs)
  • ☐ Greek Yogurt (plain)
  • ☐ Organic Frozen Blueberries
  • ☐ Organic Chia Seeds
  • ☐ Frozen Organic Broccoli + Sweet Potatoes

Note: Availability varies by warehouse. Choose plain, minimally processed versions whenever possible.

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