Costco's Healthy Shopping List: Print it. Use It. Live It. It's a Lifestyle!


Costco’s Healthy Shopping List:  Print it.  Use it.  Live it.  It’s a Lifestyle!

by Lori Gardiner, MS, RD, LDN

What’s not to love about Costco? Not only is it top-rated for overall customer satisfaction but it can also be good for your health.  I, Lori Gardiner, am a registered dietitian with a Masters of Science in Nutrition.  I am the author of  “My Little Black Book For A Healthy NON-Diet Lifestyle” and an expert in weight loss/maintenance without dieting or gimmicks.  When my city opened a Costco, I was delighted that it offered so many healthy food options at very competitive prices.  I had the honor to meet with the management team at my local store. Tionda Williams and LaToya Roberson were a huge help in learning about the Costco mission.  I have composed a healthy shopping list to make your shopping experience timely without the guesswork. This shopping list is what was available at the time the list was created.  As pointed out to me during my tour, Costco ensures an exceptional value for their members.  If the item is discontinued it may be due to a change in price from the vendor or a supply and demand issue. 

Key notes to look for when shopping the aisles at Costco:  1.  Green signage indicates that the item is “Organic”.  An “*” in the top right corner of the signage indicates that the item will be discontinued.  When an item has an instant rebate, this is highlighted on the sign with the ending date.

My shopping list is as follows:  Please note that GF=gluten free, DF=diary free, FF=fat free and non-GMO=non genetically modified.  All of the item brand names are italicizedKirkland Signature is Costco’s brand.  Organic is in “green”.  Please revise the shopping list as you see fit for you and/or your family.  This is a guide but you make the ultimate decision in what is right for you.  

Snack/Nuts Section:

General Mills Fiber One 90 Calorie Lemon Bars

Kirkland Signature Soft & Chewy Chocolate Chip Granola Bars

Nature’s Bakery Stone Ground Whole Wheat Fig Bars

Nature Valley Protein Peanut Butter Dark Chocolate Chewy Bars

Kashi Chocolate Almond & Sea Salt Chewy Granola Bars

Pacific Gold Teriyaki Turkey Jerky and Original Beef

(Individual serving packs and large packs)

Pure Protein Bar Chewy Chocolate Chip, Chocolate Peanut Butter and Chocolate

            Deluxe Variety Pack

Wonderful Pistachios Roasted & Salted Individual serving packs

Kirkland Signature Extra Fancy Unsalted Mixed Nuts

Dry Goods Section:

Lays Oven Baked Chips Variety Mix Individual serving packs

Harvest Stone Original Brown Rice Sesame & Flax Crackers (GF, non-GMO, organic)

Mary’s Gone Crackers Original (GF, non-GMO, organic, vegan)

Goldfish 24 snack packs

Synder’s Mini Pretzels Individual serving packs

Happy Tot Organic Superfoods Spinach, Mango & Pear Squeeze Individual pouches    

Mamma Chia Blackberry Bliss Squeeze Individual pouches

Organic Made In Nature Superberry Fusion Dried Fruit (non-GMO)

Prego Heart Smart Traditional Italian Sauce

Organic Edamame Spaghetti (GF)

Mom’s Organic Pasta Sauce

Kirkland Signature Premium Chunk Chicken Breast, canned

Kirkland Signature Albacore Solid White Albacore Tuna

Sonoma Valley Farms Organic Quinoa Ancient Blend (GF)

Nutiva Chia Seed (black, organic)

Premium Gold Raw Organic Flaxseed (GF, non-GMO)

Manitoba Harvest Hemp Hearts

Kodiak Cakes Power Cakes Protein Packed Flapjack & Waffle Mix

Namaste Gluten Free Organic Perfect Blend Flour (non-GMO)

Late July Organic Sea Salt By The Seashore Multigrain Tortilla Chips (GF, non-GMO)

Kashi Go Lean Crunch Cereal (non-GMO)

PB2 Powdered Peanut Butter

Kirkland Signature Almond Butter

Bob’s Red Mill Organic Quick Cooking Steel Cut Oats (100% whole grain)

Whole Earth Sweetener Co. Purevia Stevia (non-GMO)

Bread section:

Oroweat 100 Whole Wheat Sandwich Thins

Udi’s Gluten Free Whole Grain Bread

Alpine Valley Organic Multigrain Bread w/Omega-3 (non-GMO)

Frozen section:

Sunrise Growers Organic Antioxidant Blend Fruit (no sugar added)

Kirkland Signature Grade A Fancy Whole Strawberries (no sugar added)

Good Grains Organic Quinoa & Kale Blend w/ Citrus & Black Pepper Seasoning (GF)

Nature’s Touch Organic Dark Sweet Cherries, Pitted (no sugar added, non-GMO)

Eda-zen Edamame

Jimmy Dean Delights English Muffin, Turkey Sausage, Egg White & Cheese

Nestle Skinny Cow Salted Caramel Pretzel (individual ice cream treats)

Whole Fruit Frozen Organic Juice Pop Ups Variety Pack

Welch’s Juice Ice Bars 100% Juice Blend

Authentic Asia Shrimp Wonton Soup w/Noodles

Bibigo Fully Cooked Mini Wontons Chicken & Cilantro

Trident Seafoods Alaskan Salmon Burger (wild, made from whole fillets)

Trident Seafoods Alaskan Pollock Burger (wild, made from whole fillets)

PJs Organics Skinny Low Fat Chicken Organic Burrito (non-GMO)

Healthy Choice Premium Fudge Bars

Morning Star Farms Chipotle Black Bean Burger

Skoulakis Marinated Chicken Breast Kabobs

Hillshire Farm Naturals Honey Roasted Ham (GF)

Jimmy Dean Fully Cooked Turkey Sausage Links

Coastal Range Organics Boneless, Skinless Chicken Breasts

Kirkland Signature Boneless, Skinless Chicken Breasts

Kirkland Signature Boneless, Skinless Chicken Thighs

Pierre Signatures Grilled Chicken Sandwich w/Bun, Fully Cooked

High Liner Roasted Lemon Pepper Cod (Wild, Icelandic)

Kirkland Signature Wild Mahi Mahi

Kirkland Signature Wild Alaskan Cod

Soho Seafood NYC Fulton Fresh Chef Ready All Natural Ahi Tuna (Wild caught)

Don Lee Farms Chicken Patties

Kirkland Signature Premium Extra-Lean All Natural Turkey Burgers

Oscar Meyer Selects Natural Slow Roasted Sliced Turkey Breast (for sandwiches)

Dannon Light & Fit Greek Yogurt Variety Pack (6oz individual containers)

Fage Total 0% All Natural Nonfat Greek Yogurt (48oz large container)

Dannon Oikos Triple Zero Blended Greek Nonfat Yogurt  (individual containers)

Kirkland Signature Plain Nonfat Greek Yogurt (individual containers)

Kirkland Signature Fruit On The Bottom Nonfat Greek Yogurt (ind. containers)

Laughing Cow Creamy Swiss Light Wedges

Refrigerated Section:

Coleman Organic 98% Fat Free Boneless, Skinless Chicken Breasts

Kirkland Signature Fresh Boneless, Skinless Chicken Breasts

Kirkland Signature Fresh Boneless, Skinless Chicken Tenderloins

Kirkland Signature Fresh Boneless, Skinless Chicken Thighs

Casual Gourmet All Natural Roasted Red Pepper & Spinach Chicken Sausage (No Nitrites, GF)

WE (West End Cuisine) Grilled Mediterranean-Style Chicken Skewers (GF, fully-cooked)

Cedar Lane All Natural Veggie & Grain Bowl (GF, vegetarian, high in protein & fiber)

Frankly Fresh Turkey & Spinach Lasagna w/FF Ricotta Cheese

Ventera Ranch Chicken Parmesan (pre-cooked)

Vicky’s Kitchen Broccoli Cheddar Stuffed Chicken Breast (pre-cooked)

Tru Grill Fire Grilled Chicken Breasts (pre-cooked, ready in 2 min., no added hormones)

Burgers by Amylu Caramelized Onion & Gouda Charbroiled Chicken Burgers (pre-cooked, GF)

Frankly Fresh Vegetarian Stuffed Grape Leaves (GF, DF)

Jones Dairy Farm All Natural Uncured Canadian Bacon

Sesame Seaweed Salad (fully cooked, ready to eat)

Kirkland Signature Imported Smoked Sockeye Salmon (Wild Alaskan)

Pasta Prima 100% Natural Grilled Chicken & Mozzarella Ravioli

Tableside Chunky Guacamole w/Garlic, Onions & Tomatoes (12 singles)

Organic Pita Pal Hummus, Spicy Roasted Red Pepper

Hannah Tzatziki Greek Style Yogurt Dip

Skotidakis Sriracha Greek Yogurt Dip

Good Foods Reduced Fat & Reduced Calorie Cranberry Almond Chicken Salad (8 singles)

Kirkland Signature Turkey Breast, Oven Browned (GF, 99% FF)

Citterio Prosciutto di Parma

Baby Bel Light Cheese (Individuals)

Jarlsberg Lite Reduced Fat Swiss Slices

Deli Section:

Fresh Peeled Steamed Shrimp w/Cocktail Sauce

Fresh Peeled Steamed Cilantro Lime Shrimp w/Cocktail Sauce

Fresh Quinoa Salad w/ Kale, Cucumbers, Tomatoes and Seasonings

Rotisserie Chicken (remove skin before eating)

Dairy Section:

Kirkland Signature Skim Milk

Kirkland Signature Reduced Fat Milk (1 and 2%)

Kirkland Signature Organic Low Fat Milk

Horizon Organic Half & Half

Silk Almond Milk, Unsweetened Vanilla

Kirkland Signature Eggs

Kirkland Signature Organic Eggs

Lactose-Free Milk

Produce Section:

A variety of fresh fruits and vegetables are offered.  Selection is based on what is “in season”.  Some organic fresh fruits and vegetables are offered as well.

For more nutritional tips and information please visit me at www.Lori-Gardiner.com.  My book,  “My Little Black Book For A Healthy NON-Diet Lifestyle”, is sold on my website and on Amazon.com.

Facebook: Lori Gardiner “like” my page            Twitter: @LoriGGardiner

Do not underestimate the power of a positive mindset.  You cannot move forward without it.  With it, you can and will accomplish amazing things.

 

Lori Gardiner, MS, RD, LDN

Diets Don't Work!


If we put as much time and energy into our long-term weight management goals as we do into “quick-fix, fad diets” we would all be successful!


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