Costco is the spot if you’re looking to stock up on budget-friendly, high-protein, low-calorie staples—but let’s be real, the parking and checkout lines can be a beast. Still, it’s hands-down my favorite store for stocking up on clean, affordable protein sources.
Whether you’re meal prepping, chasing macros, or just trying to eat better on a budget, here are 25 of my go-to protein-packed picks from Costco. Let’s dive in:
1. Lean Ground Turkey
An OG staple. I cook it with onions and mushrooms for moisture, toss it over rice or potatoes, and drizzle coconut aminos or bone broth for flavor. Simple, hearty, and macro-friendly.
2. Chicken Thighs
Juicy and flavorful, with 22g of protein per serving and only 130 calories. They pass my Protein Test (10g of protein per every 100 calories), so they’re always in my cart.
3. Chicken Breasts
Lean, versatile, and great for meal prep. Not as flavorful as thighs, but still solid if you’re keeping fats low.
4. 90/10 Ground Beef
Ask at the meat counter for the 90/10 beef “log” behind the glass. Great flavor, lean enough to stay macro-friendly.
5. Top Sirloin Steak
My go-to steak cut—lean, tender, and satisfying.
Ready-Made & Frozen Protein Picks
6. Kevin’s Natural Foods Meals
High-protein, heat-and-eat options that are great for busy nights when you still want to eat clean.
7. AmyLu Chicken Meatballs
Two flavors I love: Teriyaki Pineapple and Basil Parmesan. Pair with high-protein pasta (like Goodles) for an easy, delicious dinner.
8–10. Seafood Selections
- Wild-Caught Sockeye Salmon
- Wild-Caught Chilean Sea Bass
- Wild-Caught Ahi Tuna
Loaded with omega-3s, delicious, and perfect for heart-healthy meals. I eat seafood 2-3 times a week.
11. Norwegian Farm-Raised Salmon
If you’re buying farm-raised, go Norwegian. Better sustainability, better practices.
12. Garlic Seasoned Party Wings
They don’t pass the Protein Test, but they’re a better alternative to deep-fried wings. I air-fry them and they’re so good.
13. Wild-Caught Smoked Sockeye Salmon
Costco has tons of smoked salmon, but sockeye is your best wild-caught bet.
Dairy, Eggs, & Bars
14. Cage-Free Egg Whites
A crazy deal. Six-pack pricing blows away your typical grocery store.
15. Free-Range Eggs
Slightly more than cage-free, but worth it for the quality and sustainability.
16. Kirkland Protein Bars
Basically Quest bars, but cheaper. High in protein and fiber—just a bit firm in texture.
17. Simply Protein Bars
Pass the Protein Test, but kind of bland IMO. Still a solid backup.
Skip These Bars
- Fit Crunch: Tasty, but doesn’t pass the protein test.
- Pure Protein: Uses collagen, which doesn’t support muscle building.
Powders & Shakes
18. Gold Standard Whey
Classic for a reason. Great flavor, great macros.
19. Kirkland Whey Protein
Almost identical to Gold Standard, for a better price. Big win.
20. Ascent Whey
My personal favorite taste-wise.
21. Isopure
Another solid option—low carb, clean ingredients.
🚫 Avoid Vital Proteins — it’s collagen-based, and collagen doesn’t support muscle protein synthesis. Not a good choice if you’re chasing gains.
22. Fairlife Nutrition Plan Shakes
Incredible taste (hello, chocolate milk vibes) and amazing macros. My #1 shake choice.
23. Core Power by Fairlife
Also great—super smooth and convenient for on-the-go protein.
Bonus Treats
24. Nonfat Greek yogurt
I eat this every day. I basically use it as my protein “supplement” every morning.
25. Smart Choice Fudge Bars
Only 100 calories with 3g of protein—not quite high-protein, but a solid dessert alternative when cravings hit.
Final Thoughts
So there you have it—25 high-protein, low-calorie favorites from Costco that I grab on repeat. These staples make it easy to hit your nutrition goals without breaking the bank or sacrificing flavor.If you found this guide helpful, make sure to subscribe to my YouTube channel, where I drop new long-form videos weekly. I also post daily on TikTok and Instagram, so come hang out with me there!
