Costco just dropped some of the best high-protein and high-fiber products I’ve seen all year… but not all of them are worth buying.

👀 In this quick preview, I’m breaking down:
✅ New protein drinks
✅ Protein bars
✅ High-fiber snacks
✅ Which products pass my Protein Test
✅ The ones I’d actually spend my money on

🎥 The full @Costco Summer 2026 supplement haul is now live on YouTube!

🔗 Link is in my bio.

💬 Which Costco product do you want me to review next?

Looking for a new snack? 🍿 I just updated my FREE Healthy Snack Guide!

Comment SNACK down below, and I’ll send it straight to your DMs!

Today, we’re reviewing PopCorners Protein Chips. We’ve got three flavors on the menu:
🧀 Zesty Cheddar
🔥 Hickory Barbecue
🧁 Cinnamon Delight

Here’s the breakdown:

The Macros: Each bag has 140 calories and 9g of protein. Unfortunately, they don’t pass our protein test and contain 0g of fiber.

The Taste: Excellent taste profiles overall! I love that they offer both savory and sweet options. The Zesty Cheddar has a great kick, the Hickory Barbecue is bold and smoky, and while the Cinnamon Delight is good, the other two are definitely better.

Final Verdict: Excellent taste profile, but mediocre macros.

Don’t forget to comment SNACK below to get my updated Healthy Snack Guide sent directly to your DMs!

Training Frequency and Structure: Due to demanding careers and family commitments, I and my clients train the upper body only twice a week. We use a combined training style, hitting all upper body muscle groups in a single session.

Priority-Based Order: The routine is structured around prioritization. You should start with the muscle group you want to change or improve the most.

My Rotation: Because I prioritize arm growth, my specific sequence is as follows:

Biceps: I start first with exercises like preacher curls or incline curls.

Triceps: Followed by overhead extensions to bias the long head of the triceps.

Deltoids: Focus on the lateral delts using a cuffed cable machine to create wider shoulders and the appearance of a smaller waist.

Back: Focus next on the lats, which also help make the waist look narrower.

Chest: Placed last in the workout because my chest, shoulders, and upper back are already large and are considered a lower priority.

Volume Recommendation: When executing an all-in-one upper body day, the focus should be on getting a couple of quality working sets for each muscle group rather than doing a massive number of sets for a single muscle group.

Comment “Costco” below for a FREE guide to low-calorie, high-protein foods at @Costco. 👇

Looking for convenient, high-protein options at Costco? Check out these two great finds:

1️⃣ Char-Grilled Chipotle Seasoned Chicken: Fully cooked and ready to eat. Each serving has 100 calories, 16g of protein, and 0g of saturated fat.

2️⃣ Hand-Pulled Rotisserie Chicken Meat: A versatile option you can season or sauce however you’d like. Each serving has 110 calories, 21g of protein, and just 0.5g of saturated fat.

Both options contain some sodium, and that’s perfectly fine as long as the majority of your diet consists of whole, minimally processed foods.

Want my FREE Low-Calorie, High-Protein Costco Guide? Comment “Costco” below!

New product alert at @costco: @proteinpop_official.

Flavors include Mango Peach, Citrus, and Orange Cream.
Superior macros, but inferior protein quality and taste.

MACROS:
⏩ 130 calories
⏩ 30 grams of protein
⏩ 0 grams of sugar
⏩ 0 grams of fat
⏩ 1 gram of carbs
Passes my protein test ✅️

This product uses whey protein isolate plus collagen, which means not all of the protein is fully bioavailable on its own.

The taste doesn’t do it for me. Citrus was fine, orange cream was okay. Mango Peach was the best, but still had a little metallic aftertaste.

Great macros on paper, but there are better protein drinks on the market right now.

Costco keeps getting better, and this Summer 2026 haul is packed with some of the best high-protein, low-calorie foods I’ve seen in a long time.

From fully cooked lean proteins to easy meal prep staples, I’m taking you through Costco and showing you exactly what I’d recommend to my coaching clients if their goal is to lose fat, build muscle, and stay on track all summer long.

One of the biggest mistakes people make is treating the time between July 4th and Labor Day like one long cheat meal. Instead, let’s stock your kitchen with foods that make hitting your calories, protein, and fiber goals simple.

In this video you’ll learn:
✅ The best NEW Costco foods for Summer 2026
✅ High-protein foods that pass my “Protein Test”
✅ Easy meal prep options for busy families
✅ Lean protein sources for fat loss
✅ Foods that help you stay full while dieting
✅ Grocery shopping tips to make nutrition easier

One of my favorite finds is the Char-Grilled Chipotle Seasoned Chicken:
🥩 100 Calories
💪 16g Protein
🔥 Fully cooked for quick meal prep
✅ Lean protein with 0g saturated fat

If you’re serious about losing fat without giving up convenience, these are the exact foods I’d put in your cart.

Subscribe because the next Costco video is all about the NEW supplements now on Costco shelves, and there are some incredible finds you won’t want to miss.

👇 What should I review next?
Comment your favorite Costco find or a product you’d like me to break down.

Comment “costco” for my free low-calorie, high-protein Costco guide.

Public service announcement! 🚨

@Fairlife’s nutrition plan in vanilla is back in stock at @Costco. For a moment, I thought that Fairlife discontinued their vanilla flavor. It’s rich, creamy, and delicious, and I’m so excited to see it back on shelves.

One of the keys to eating healthy is being prepared. If you have nothing prepped, here are 4 meals that can be made in under 3 minutes.

1️⃣ Pre-cooked pulled chicken with a high fiber bun.
2️⃣ Cottage cheese with seasoning and avocado.
3️⃣ Tuna wrap with a Mission carb wrap and toppings
4️⃣ Greek yogurt with berries

Keep these meals on deck, and you’ll be able to hit your protein and fiber goals.

I have a free calories and macro counter. Comment “flex” down below, and I’ll send it over.

When I saw this new brand @coldfreakfoods, I knew I had to try it.
I reached out to them, and they sent me their two flavors of ice cream sandwiches: a HIIT of Vanilla and French Press Bench Press.

MACROS:
⏩200 calories
⏩ 20 grams of protein
⏩ 4 grams of fiber
This passes my protein test, and isn’t a lean protein, but c’mon, it’s ice cream.

I was blown away by the cookie part of the sandwich, but the ice cream left a little to be desired. If they amp up the sweetness of the ice cream, then they have a knockout product on their hands.

Your bicep does way more than just make your arm look good.

It has 3 main jobs:
1️⃣ Bend the elbow
2️⃣ Turn the wrist
3️⃣ Help support the shoulder
That last one is what most people miss.

If you’re 30+, work long hours, sit a lot, and your shoulders always feel beat up, skipping bicep training might be a mistake.

Smart bicep work can help support the shoulder and protect the labrum.
But don’t just spam random curls, train the bicep in a stretched position, add rotation, and make the mid-range hard.

Big arms are great, but healthy shoulders are the real win.

If you’ve followed me for a while, you know I’m a big believer in building your diet around single-ingredient foods. Lean proteins, fruits, vegetables, potatoes, rice, and healthy fats should always be the foundation.

But let’s be honest, if your diet isn’t enjoyable, you won’t stick with it.
In today’s video, I’m taking you through the grocery store and sharing the food hacks I actually use every week to make hitting my protein and fiber goals easier. These aren’t “diet foods.” They’re simple additions, convenient options, and smarter swaps that make healthy eating sustainable without feeling like you’re constantly dieting.

In this video you’ll learn:
✔️ My favorite high-protein convenience foods
✔️ Easy ways to increase your fiber intake
✔️ The best macro-friendly grocery store finds
✔️ Better bread, pasta, and snack options
✔️ Foods I use for my coffee and Ninja Creami recipes
✔️ Simple nutrition hacks that make fat loss and muscle building easier

I also share some of my favorite products from brands like Perdue,
Wegmans, G Hughes, King Oscar, Fairlife, Good Culture, Friendship Dairies, Slate, Premier Protein, Muscle Milk, Quest Nutrition, Legendary Foods, Sara Lee Delightful, Hero Bread, Sola, 647 Bread, Dave’s Killer Bread, Goodles, Brami, PB2, Catalina Crunch, SmartSweets, Shameless Snacks, Drizzlelicious, SmartPop, and Lakanto Monkfruit Sweetener. Whether you’re shopping at Wegmans, Walmart, Costco, Target, Kroger, Aldi, or Acme, these nutrition strategies can help you hit your macros while making your diet more enjoyable and sustainable.

My goal isn’t to help you find the “perfect” diet. My goal is to help you build one you can actually stick to.

If you’re looking to lose body fat, build muscle, improve your health, or finally create consistency with your nutrition, I think you’ll get a lot out of this one.

💪 Want personalized coaching?
My team and I have helped thousands of people lose fat, build muscle, improve their labs, and create sustainable habits that last.

Learn more at jacobzemer.com

If you enjoyed this video:
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Thanks for watching, and I’ll see you in the next one.

Yesterday I talked about flexible dieting.
Today, here’s a perfect example of what that looks like.

I found these @eatbettersour gummies at @wholefoods.

When I’m craving something sweet, I’m always looking for options with better ingredients and a macro profile that fits my goals.

One thing I like is they use soluble tapioca fiber (resistant dextrin) instead of chicory root, so they’re less likely to cause the bloating that some people experience with other high-fiber candies.

Per bag (51g):
✔️ 140 Calories
✔️ 7g Fiber
✔️ 0g Fat

No, this isn’t a replacement for fruit and vegetables.

But if you’re going to have candy, this is a smarter option that can fit your macros and your goals.

It’s not about being perfect.It’s about making better choices, consistently.

Have you tried @eatbettersour yet?