I realized while reviewing my content that I’ve never done a long-format video or blog about BJ’s, even though I’ve been here a few times shooting short-form stuff. And let me tell you… after walking the aisles yesterday to scope it out, I was shocked. The diet-friendly options here? Insanely good. Honestly, some even beat Costco. Yep, I said it.

I usually shop at Costco (I only have a BJ’s membership because we shoot content here), but after this visit, I’m seriously rethinking that. So, I decided to do my full grocery shop here—specifically with my own high-protein, macro-friendly diet in mind. Let’s dive in.

Frozen Finds That Fit Your Macros

BJ’s frozen section shines. Comfort foods that align with your goals = sustainability, and that’s what keeps you consistent.

Chicken Picks:

• Tyson’s Chicken Wings – 220 cal / 19g protein. Doesn’t quite pass The Protein Test, but solid for wings.
• Just Bare Chicken Strips – 170 cal / 17g protein. Passes The Protein Test. Easy to bake or air fry.
• Pre-Cooked Teriyaki Chicken Fillets – 140 cal / 17g protein. Great for quick meals like stir-fries or salads.

Seafood Staples:

• Wild-Caught Sockeye Salmon – Affordable frozen omega-3s powerhouse.
• Mahi Mahi & Cod – Lean, clean protein with better price points.
• Wild-Caught Flounder – 60 cal / 13g protein. Insane macros.
• Wild-Caught Shrimp – 100 cal / 23g protein. Bonus: supports HDL (good cholesterol).

PSA: Stop Buying Gross Pasta Alternatives

Okay, soapbox moment: most high-protein or low-carb pasta alternatives taste nothing like pasta. I’m talking chickpea spirals, mushy legume noodles, and gritty wheat mixes. I’ve tried them all. My honest advice?

Buy real pasta. Portion control it. Enjoy it. Move on.

There are a few decent ones out there (some better than others, specifically Goodles), but 90% of the alternatives will leave you craving the real thing anyway.

Veggies That Work with Real Life

If you’re juggling a family, a job, and trying to stay healthy, frozen mixed vegetables are a lifesaver. Grab a bulk bag or steamable single-serve packs.

Top Picks:

• Broccoli Normandy – Broccoli + cauliflower = cruciferous fiber goodness.
• Grilled Mediterranean Mix – Peppers and zucchini, loaded with antioxidants and fiber.

Lean Meat for Real-Life Macros

At home, we rotate between chicken, beef, and seafood. Here’s what I grabbed:

Chicken:

• Chicken Thighs – 130 cal / 19g protein. Lean enough to fit most plans and full of flavor.

Beef:

• 93/7 Ground Beef – 170 cal / 24g protein. The sweet spot between lean and tender.
• Chuck Mock Tender Steak – $6.99/lb, lean and chew-friendly.
• Top Sirloin – $8.99/lb. Just make sure it’s top sirloin.

Tip: When you eat a lot of animal protein, aim for lean cuts so you leave room for healthy fats (like olive oil or nuts) rather than overloading on saturated fat.

Bread, Tortillas & Fiber Wins

BJ’s crushed it here—better than Costco.

Best Low-Cal, High-Fiber Tortillas:

1. Mission Carb Balance – 70 cal / 17g fiber / 6g protein
2. Extreme Wellness – 60 cal / 12g fiber / 4g protein
3. Carb Counters – 60 cal / 11g fiber / 3g protein

Perfect for breakfast burritos, wraps, or soft tacos. High fiber = better satiety and digestive health.

Greek Yogurt Game: Strong

BJ’s has every solid Greek yogurt brand:

• Oikos Triple Zero – No sugar, no fat, no artificial sweeteners.
• Oikos Pro Shots – Quick protein in liquid form.
• Chobani Less Sugar + Zero Sugar – Reliable choices.
• Too Good, Wesley Farms (BJ’s brand), Siggi’s Icelandic – All good options.

My go-to? Non-fat flavored or plain Chobani, or Siggi’s if I’m feeling fancy.

Protein Bars & Shakes: The Truth

Not all protein snacks are created equal.

Protein Bars:

• Quest – Passes The Protein Test, decent on fiber.
• Fit Crunch / Pure Protein – Meh fiber, okay if you’re in a pinch.

Pre-Made Shakes:

• Fairlife Nutrition Plan – My favorite. Solid macros, tastes great.
• Premier Protein – Popular, great flavor variety.

I love Quest chips too—I’ll eat them with a sandwich or burger to boost protein.

Final Thoughts

BJ’s blew me away. If you’re on a health journey and looking for better options without breaking the bank, this place might surprise you too. Whether you’re trying to lose weight, build muscle, or just make smarter food choices while raising a family and working full time—this grocery haul can help support that.