Staying on track with protein and fiber goals can be challenging with busy lives and summer activities. Fortunately, most stores now have a better selection of healthier, high-protein, high-fiber options for quick and easy meals. And when it comes to variety and affordability, Costco doesn't disappoint. Ensure you have enough space in your refrigerator and freezer for Costco-size packages.
Costco’s offerings vary across regions and even within the same city, providing various products and options. While not exhaustive, here are over 14 meal ideas that are quick and easy to prepare.
The prepackaged deli Section of Costco has the most options available for easy-to-heat-up main protein dishes.
Amylu Foods makes healthier chicken-based versions of sausage, meatballs, and burgers. They use primarily all-natural ingredients without nitrates or nitrites, though they can be higher in sodium. Here are some recent finds from my local Costco:
Sesame Ginger Chicken Crumbles. Pair with the Seeds of Change Quinoa and Brown Rice in the microwave bags and a mixed vegetable. I used butter lettuce to make wraps for a quick, satisfying, light meal. I cooked the quinoa and rice blend with some frozen mixed vegetables, and the chicken crumbles in about 15 minutes in a pan on the stovetop. Microwaving the ingredients would reduce cooking time to 8-10 minutes.
Teriyaki & Pineapple Chicken Meatballs. Pair with white or brown rice, either a 90-second bag or made in a rice cooker to keep it quick, steamed broccoli and fresh pineapple for a complete meal. This meal is another one that can take less than 15 minutes to heat up and have ready. The meatballs have a lot of flavors and a lot of sodium per serving, so be cautious about adding more salt to your rice and broccoli. I sometimes add a tablespoon of a low-sodium, reduced-sugar Teriyaki sauce I make at home to the rice and broccoli.
Basil & Parmesan Chicken Meatballs. I’ll make two meals with these. The first is a chicken meatball and tortellini tomato soup using diced tomatoes without salt added and some tomato paste. Prep and cook time is around 30 minutes. The other meal has more protein and fiber in fewer calories, using chickpea pasta and marinara to make a chicken meatball spaghetti meal. Pairing both with a salad on the side for more vegetables makes both options a complete meal.
Caramelized Onion & Gouda Chicken Burgers. There is no need to add cheese to these burgers! Add your favorite vegetables to a whole wheat bun and some air-fried Kettle chips for an outdoor, easy summer meal. Include a vegetable tray with a Greek yogurt-based ranch or French onion dip for your veggies and extra protein.
More Deli Section finds:
Bison Fajitas with Onions & Peppers. Use corn tortillas heated in the oven or air fryer or Carb Balance Tortillas, both are available at Costco. Add Cilantro & Lime Rice, available at Costco in microwave bags, low-sodium black beans to the side, and more of your favorite vegetables.
Chicken Tinga. Like the Bison Fajitas, you can add the meat to a tortilla with extra vegetables. Or, make a chicken Tinga bowl with rice, beans, vegetables, or salsa and top with non-fat Greek yogurt instead of sour cream. The chicken Tinga is high in sodium, so pairing it with lower-sodium sides and vegetables keeps the meal within reason.
Honey Garlic Chicken. This would be great with a brown or wild rice mix and your favorite steamed or roasted vegetables.
Seasoned Pulled Chicken. Heat up with some no-added salt, diced tomatoes, and tomato paste. Make a sloppy joe-style sandwich with a whole wheat bun or a bowl meal with rice, low-sodium beans, and vegetables.
Tofu. If you’re looking for a quick, plant-based meal using Tofu, check out this Tofu Gnocchi recipe. Four packs of firm tofu are a great price at Costco. Paired with Classico’s Organic Garlic, Herb & Spice marinara, and burrata cheese, you can make this high-protein vegetarian meal in about 30 minutes.
Frozen Section Finds:
Beef & Broccoli Skillet Stir Fry. Heat up using the skillet and add rice!
Alaska Salmon Burgers. Served over a bed of rice, with a side of roasted potatoes, or on a bun, these wild-caught salmon burgers are an easy way to add an Omega-3-rich fish to your weekly diet.
RealGood or Kirkland Brand Lightly Breaded Chicken Breast or JustBare chicken breast bites. These three options are better than most breaded chicken strips or nuggets, with fewer calories and more protein per serving. Air-fry sweet potato fries or make a hearty chicken salad.
Don Lee Farms Chicken Patties. These frozen chicken patties make chicken, turkey bacon, and avocado burgers super quick and easy. They heat up quickly and stay moist using an air fryer or stovetop. Kirkland tortilla chips and salsa go well.
Don’t limit yourself; so many other options are available at Costco and most grocery stores. Use the following guide to help pick high-protein, high-fiber quick and easy meals while keeping total sodium within reason:
At least 7 grams of protein per 100 calories for protein-rich foods
1.5 grams of fiber per 100 calories for carbohydrate-rich side dishes; most vegetables have over 1.5 grams of fiber in 100 calories.
1.5-2 mg of sodium per 1 calorie of the entire meal. Total sodium in the day is more important than individual meals. If your breakfast and lunch options are lower in sodium, then dinner meals can have a little more. Most healthy adults want to aim for 2300 mg of sodium a day. Very active adults who work outside or exercise regularly and lose sodium and electrolytes in their activities will need more sodium and other electrolytes in their diet. Make the best choices for your daily activities and current physical health.
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