10 Best Weight-Loss Foods to Buy at Costco, According to a Dietitian

In This ArticleView AllIn This ArticleChickenWhole Grain BreadBagged Salad KitsWalnutsTunaCauliflower RiceStir-Fry Vegetable BlendFrozen Salmon FilletsOld Fashioned OatsGreek Yogurt

In This ArticleView All

View All

In This Article

Chicken

Whole Grain Bread

Bagged Salad Kits

Walnuts

Tuna

Cauliflower Rice

Stir-Fry Vegetable Blend

Frozen Salmon Fillets

Old Fashioned Oats

Greek Yogurt

That’s why we’ve done it for you. These 10 weight-loss foods will make it easier to put together nutrient-rich meals that will help you lose weight without feeling like you’re trying. And isn’t that the whole point?

Chicken is great whether you’re trying to lose weight or not. It’s high in protein—and protein fills you up and keeps you satisfied, so you may eat less in the long run. It’s also lean and has very little fat, especiallychicken breast. A 3-ounce portion of skinless chicken breast has just 1 gram of saturated fat and a whopping 26 grams of protein. And you can dress it up any way you want—fromMarry Me ChickentoFeta & Roasted Red Pepper Stuffed Chicken Breast,eating for weight loss doesn’t have to be bland and boring. Buying frozen chicken that’s individually vacuum-packed (orvacuum sealingindividual portions at home) allows you to use just the amount you need and cuts down on waste.

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Whole-grain bread is a favorite—for myself and for my clients—because it’s packed with protein and fiber, two of the most important nutrients for weight loss (that you won’t find a lot of inwhite bread). Plus, it tastes good. Choose from regular sliced or thin-sliced—either way, you’ll get plant-based goodness that you can load up with your favorite toppings to add more nutrition, including healthy fats and protein. Have one or two slices in the morningtoasted with avocado and eggsor spread with nut butter and top with fruit to start your day with fiber, protein and healthy fat.

One of my clients lost 10 pounds in three months incorporating bagged salad kits into his meals. When I told him tomake half his plate vegetablesat lunch and dinner, he wasn’t sure how he was going to swing that. Enter salad kits, which contain a mix of greens, like kale and cabbage, some toppings, like nuts and seeds, and a dressing. You get a lot of vegetables in one bag. They’re an easy way to make half your plate vegetables, which is the recommendation for a balanced plate and sustainable weight loss. Add protein and some healthy fat like nuts oravocadoand you’ve got a well-balanced lunch or dinner. You can also add more veggies like cherry tomatoes, shredded carrots, cucumber or peppers for variety and a fiber boost.

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Walnutsmake a simple snack or a delicious addition to salads or oatmeal. Regularly eating walnuts has been linked to many health benefits, including a healthier gut microbiome and stable blood sugar. And when your blood sugar is more stable and your gut is healthier, it’s easier to manage your weight.Obesity has been linked to inflammationand a healthy gut can help to calm inflammation. Blood sugar that’s spiking and crashing—hello, hangry feeling—encourages grabbing simple carbohydrates to get your blood sugar back up so you’re feeling better. Snacking on walnuts may help prevent that. A small handful of walnuts with a little bit ofdark chocolatemakes for a healthy and tasty snack.

Don’t leave Costco without adding tuna to your cart. Albacore tuna is a great protein source to stock up on because it’s shelf-stable and lasts longer than refrigerated meats. Costco sells a few different types that are sustainable and they also carry Safe Catch Tuna.

“The Safe Catch Tuna is an excellent source of omega-3 fatty acids and high-quality protein,” saysLauren Manaker M.S., RDN, LD, registered dietitian and author ofFueling Male Fertility." This brand tests every batch of their tuna for heavy metals so I don’t have to worry about mercury."

If you’re concerned about mercury and Safe Catch tuna isn’t available or you’re on a budget, you could also get chunk light tuna instead of albacore. Albacore tuna has almost three times as much mercury as chunk light tuna, which is usually made of skipjack tuna.

Tuna is a great addition to the bagged salad kits mentioned above for a weight-loss lunch that takes less than five minutes to throw together. And there are so manydinner recipes you can make with a can of tuna(you’d be surprised!).

Yes, you can eat white orbrown riceand still lose weight, but they both have about 100 calories per ½ cup cooked, while cauliflower rice has only 25 calories per half cup. This allows you to swap rice for cauliflower rice and eat the same volume of the food you love but with fewer calories and carbs. Plus you get a bonus vegetable serving. You could also do half rice and half cauliflower rice if you find the cauliflower rice doesn’t sustain you as long. Add some colorful veggies for more nutrients and fiber, plus some protein to make it a meal. It goes great in rice bowls and stir-fries. Of course, you canmake your own cauliflower rice, too. Whether you buy it or make it, therecipe possibilitiesare endless.

Frozen veggies are just as nutrient-dense, if not more so, than fresh vegetables because they are picked at peak ripeness. A stir-fry vegetable blend is a must-have freezer staple for those nights when you need a veggie at dinner but you’re too tired to chop and roast. Add it to any one-pot dish, pasta sauce, omelet or frittata, or spice up your chicken fajitas, ground beef or tofu. I love making apeanut sauceand tossing into veggies and tofu to feel like I’m eating take-out but with more fiber and nutrients to help me keep on track with weight-loss goals.

Salmon is delicious with dill and anything creamy, so add a Greek yogurt-based dip with some lemon, serve salmon with portobello mushrooms, or my favorite—whisk maple syrup and mustard to makeMaple Mustard Salmon—the perfect sweet, salty combo. Add vegetables on the side and you’ve got a quick complete meal!

“Eating oatmeal is an amazing way to start the day. Packed with fiber, enjoying a bowl of oats gives the body some staying power to feel satisfied throughout the morning. Plus, it contains B-vitamins that support weight loss as well,” says Manaker.

Greek yogurthas probiotics for a healthy gut and more protein than traditional yogurt. As previously mentioned, a healthy gut can help reduce the inflammation associated with obesity. And protein will help fill you up and keep you satisfied. It’s important to include plenty of protein when losing weight tohelp maintain muscle mass(exercise helps, too!).

I like to buy a big tub of plain 2-5% fat Greek yogurt, which is incredibly creamy and can be used for either 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 pack more nutrients, like fiber, protein and healthy fat. You can have it as a post-workout snack when the next meal is still a couple of hours away, or as a quick and easy breakfast when you’re craving something sweet but filling to start the day.

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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.United States Department of Agriculture. FoodData Central.Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, grilled.Environmental Defense Fund.Mercury in tuna: is canned tuna safe?

Sources

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.United States Department of Agriculture. FoodData Central.Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, grilled.Environmental Defense Fund.Mercury in tuna: is canned tuna safe?

United States Department of Agriculture. FoodData Central.Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, grilled.Environmental Defense Fund.Mercury in tuna: is canned tuna safe?

United States Department of Agriculture. FoodData Central.Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, grilled.

Environmental Defense Fund.Mercury in tuna: is canned tuna safe?