Quick, healthy meals are necessary for most busy lives in 2025. We know the more we can make meals at home, the better for our long-term health. That is not always possible for most of us, though. Fortunately, Costco offers simple, healthy solutions for meals ready in less than 30 minutes!
Refrigerated section finds:
First up is the Irish Stew. With 230 calories in 1 cup (8.5 ounces) serving, it would make a healthy, easy meal for a family of four to five or an easy option for meal prep. The Irish Stew is a meal by itself with meat, potatoes, and carrots. If you need more calories with your meal, adding extra vegetables and whole wheat bread or a sourdough dinner roll will round out a family meal nicely. Costco has a wide variety of frozen vegetables that can be added to the stew; peas or green beans add great flavor and fiber. Dave's Killer Bread and Orowheat Oatnut bread are also available at most Costco locations.
If you're looking for an easy lunch meal prep option to add variety but don't have a lot of time for meal prepping, the Irish Stew is easy to divide up into 3-5 portions to freeze or refrigerate using your favorite meal prep container. Adding 1/2-3/4 cup of frozen vegetables per serving will increase fiber and make a more filling meal. Whole grain crackers or bread can be added for additional calories and fiber if you need a more hearty meal.
A la Carte's Beef Bourguignon is another fantastic meal options that's gluten-free. You can enjoy it by itself for a high-protein, low-carb meal or use it to start a quick gluten-free meal. With only 150 calories and 17 grams of protein per 5-ounce serving, adding sides like chickpea pasta or whole-grain quinoa and rice blend will make this filling gluten-free meal. Costco often carries Barilla or Banza chickpea pasta/ Costco always has rice and quinoa that you can make and season according to your preference. If you're short on time, a variety of 90-second rice or quinoa & rice blend packets available. The Seeds of Change Organic Quinoa & Brown Rice with Garlic blend pouches can be divided into 2-3 servings, making an easy and flavorful side dish or mixed into to the bourguignon.
If you love sourdough bread, make a sourdough bread bowl with the beef bourguignon for a filling winter meal that takes less than 5-10 minutes to prepare. Whole grain crackers would be another easy way to add calories and fiber for a quick lunch. Like the Irish Stew, the 2-pound package is enough to make a fast and healthy meal for a family of four by adding a side and extra vegetable or as an easy meal prep option.
CedarLane Organic Chopped Vegetables & Barley Soup is another versatile option for making a quick and healthy meal. Add Edamame or sauteed and flavored tofu for a vegan meal high in fiber and plant-based protein. Costco's Rotisserie chickens have always been an economical way to add protein to a meal. Pairing the vegetables and barley soup with a Rotisserie chicken gives you another healthy, high-protein, high-fiber meal ready for the family in less than 10 minutes. The vegetable & barley soup is only 70 calories with less than 15 grams of carbohydrates but 2 grams of fiber per 1 cup (8 ounce) serving. If you need more carbohydrates in your diet, adding roasted potatoes, whole grain bread, or a 90-second rice pouch keeps the meal quick and easy.
Costco's Frozen section for breakfast:
Veggies Made Great Spinach Egg White Frittatas are only 70 calories while providing 5 grams of protein and 1 gram of fiber. They are also gluten-free. If you don't have much appetite in the morning, two spinach egg white frittatas can help you start your day with protein. If you love coffee or tea in the morning, add protein or collagen powder to your favorite morning drink to increase your daily protein intake earlier in day.
If you're looking for a more hearty but easy breakfast, Costco often has Jimmy Dean Delights English Muffin Turkey Bacon & Egg white sandwiches. While they barely meet the minimum protein-to-calorie ratio to help most of us meet our daily protein needs. Adding a protein supplement to your favorite morning beverage will make it easier to get in your daily protein needs. If you prefer more protein from food, one Jimmy Dean Delight sandwich and 1-2 Veggies Made Great Spinach Egg White Frittatas will make for an easy morning meal full of protein and fiber to start your day.
Finally, if you have time to make high-protein frittatas at home and have leftover Costco rotisserie chicken, check out the Chicken& Vegetable Frittata recipe created by Radha Moghe MSc, OHSU Dietitian Intern. This recipe only takes 30-40 minutes to make.
Options at Costco are always changing. If you see an appetizing meal or dish and are unsure if it has enough protein or fiber, a good rule of thumb is to compare the ratio of protein or fiber to total calories. Most people would benefit from getting at least 5-6 grams of protein per 100 calories. So, a 300-calorie meal should have at least 15-18 grams of protein. The ratio of fiber to calories is typically 1.5-2 grams per 100 calories. Adding vegetables or additional lean protein is a great way to supplement a Costco ready-to-meal to increase the total protein or fiber in the meal.
Are you seeking more individualized nutrition and dietary support to help you achieve your health and wellness goals? Schedule a complimentary 25-minute consultation to discuss a realistic plan for your success. Currently accepting new clients who are Oregon residents with Regance/Anthem/Premera BCBS, TriCare West, Cigna, United Healthcare, PacificSource, and Oregon Health Plan health insurance plans. Most plans cover nutrition services under the Preventative Services portion of the policy where deductibles do not have to be met and copays are not applied.
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