What I Buy At Costco Now
High protein, high fiber and conscious staples for women over 40
If you’ve been around here for a while, you know I love a good Costco haul. I am the daughter of a Costco obsessed mom. So, I come by it honestly! There’s just something deeply satisfying about filling your cart with nourishing staples that support your health and make life easier. 🛒
But I’ll be honest — the way I shop at Costco has shifted a lot recently.
As I moved through early menopause and began really tuning in to what my body needs in this season, I realized: my cart needed a serious upgrade. I started focusing less on convenience and more on quality — protein, fiber, clean fats, and simple ingredients I could trust.
I know so many of you are navigating hormonal shifts alongside me, so I wanted to share not just what I buy at Costco, but why I buy it - and what I actually do with it once I get home. I should add that I am a very cost sensitive person, and Costco allows me to buy quality ingredients (if you know what to look for) at a great price. I hope this series helps you stock your kitchen with confidence.
Protein Staples
Protein is everything in perimenopause. It helps maintain lean muscle , keeps hunger hormones like ghrelin in check, and supports metabolic health.
My go-to protein buys:
Organic ground beef (grass-fed) – Tastes great and freezes well in 1 lb portions ~$40
Canned wild salmon – I mix this with avocado and lemon for quick protein bowls
Kirkland rotisserie chicken – Not organic, but a convenient option for busy families. I freeze the remaining bones and make bone broth in the slow cooker.
Clean jerky or turkey sticks – Perfect protein snack in the car or at work
Wild caught Frozen fish - I like their shrimp, salmon and cod filets and keep them on hand for an easy dinner. The fish is individually vacuum packed, making it easy to quickly defrost.
Eggs - I buy the 18 pack of organic eggs for ~$11.
Cheeses - I love the giant block of Parmesan I find there. Did you know that 1 oz of Parmesan has 10g of protein??!! We also love the 2 pack of Boursin, the brie, Ste. Andre and sliced cheese for sandwiches
Butter - Costco sells butter at the best price.
Organic 2% milk
Fiber + Omega-3 Heroes
Fiber isn’t just about digestion — it’s critical for blood sugar balance, hormone detoxification, and keeping you full between meals.
Here’s what goes in my cart:
Organic ground flaxseed – I stir it into smoothies or overnight oats
Hemp seeds + chia seeds – Protein + fiber + healthy fats in one scoop
Organic quinoa + gluten-free oats – My go-to grains for batch cooking, breakfasts and baking
Organic spinach - I use this in smoothies, to wilt in soups and sauces, and also for salads
Any fresh veggies on the Clean 15 list that are seasonal - I love their asparagus, artichokes, arugula when I can get them. I always pick up a bag of lemons (for lemon water) and a bag of avocados.
Frozen Fruits + Veggies
Costco’s frozen section is a goldmine when you know what to look for.
What I stock up on:
Organic frozen berries – Blueberries, cherries, and triple berry mix for smoothies
Organic spinach – Quick fiber and magnesium boots in sauces, smoothies and for salads
Frozen broccoli + green beans – Perfect for air fryer or sautéed with garlic + oil
Pantry Staples + Healthy Fats
A few extras that make my kitchen run smoothly:
Avocado oil + cold-pressed olive oil – Clean cooking fats that support hormone health. I buy the olive oil with the dark glass bottle and yellow label that comes in a 2 pack. I think it’s great.
Gluten-Free Pasta - I think the brand is called Rummo and comes in a box with various shapes.
Almond Crackers - I love the Simple Mills gluten-free almond crackers
Organic chicken broth – An affordable way to have stock on hand for soups
Unsweetened almond milk + natural nut butters – Great in smoothies or bowls
Nuts, Seeds and Nut Mixes - those large bags of nuts, seeds (such as pumpkin seeds) are great for snacking on and sprinkling on yogurt, salads or eating by the handful.
10kg bag of Bread and Pizza Flour - for my sourdough obsession!
What I Skip at Costco (and Why)
Okay — let’s talk about what I don’t put in my cart anymore. These might be old favourites or “easy wins,” but I’ve learned the hard way that they just don’t make me feel good.
1. Cured and Processed Meats
Deli meats, bacon, and salami might be convenient, but they’re often loaded with sodium, nitrates, and inflammatory oils.
I look for cleaner, less-processed sources of protein that won’t trigger my inflammation.
2. Most Packaged Foods
Packaged muffins, and frozen “health” meals can seem smart — but many are packed with sugar, seed oils, or ingredients that spike blood sugar and leave me foggy or bloated.
I try to stick to whole food options and build meals from the basics.
I’m not perfect (and I’m not trying to be). But I’ve learned that when I eat better, I feel better — and that’s what really matters.
These days, when I head to Costco — especially during this midlife chapter —I try to be much more mindful and efficient as possible. I know cost is a factor, and there is no doubt that shopping at Costco can offer some great savings when you buy in bulk.
When you fill your fridge and pantry with foods that support your hormones, energy, and digestion, you create momentum. You reduce decision fatigue. You make it easier to show up for your life — instead of playing catch-up with cravings, fatigue, or weight gain.
And as we head into the warmer months, don’t forget:
Farmer’s markets and local produce stands are a beautiful way to pair Costco staples with fresh, seasonal foods. You’ll nourish your body and support your local farmers — and that’s a win-win in my book.
What’s in Your Cart?
I'd love to know: what are you buying at Costco these days? Drop your favourites below — especially if you’ve found a high-quality protein or clean fiber-rich product I need to know about.
And if you’re feeling overwhelmed and want help creating a simple, nourishing meal plan that works for your life (not against it) — I’ve got you.
🎯 Click here to book a 1:1 coaching session with me — let’s create your personal roadmap to thriving in this season.
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