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Hi there Reader,

I have been shopping at Costco for what feels like forever! We are a family of 5 and when all 5 of us are in one house, food comes and goes very quickly. Costco is like the hack of all hacks (and if you can, their delivery service is 10/10 must do!) because I can have all the right things stocked in bulk which makes nourishing well in real life actually doable.

When your fridge and freezer are built right, a PWiFF plate takes 10 minutes and zero mental energy.

Let's get to it...Here are some of my Costco staples:

Protein

Kirkland Lightly Bread Chicken Breast Chunks. Does this one surprise you?! They are so easy to pull from the refrigerator and pop into the oven for a really quick protein. You can add to a bowl, a wrap, or it can the star of the show with some veggies, fruit and a dip.

Kirkland Organic Egg whites. These bump protein in scrambled eggs fast. One egg is 6g of protein, so if you're looking to add more protein, each 1/3 cup of egg whites adds about another 8g. Egg whites are quick and easy add and definitely worth keeping in the fridge.

Canned tuna and sardines. Nothing is easier than whipping together a tuna salad (add a can of sardines...I promise it is so good). Tuna is a great source of protein while sardines come in as you multivitamin! Sardines are filled with protein, omega-3 fatty acids, vitamin B12, and vitamin D. One can of tuna and one can of boneless, skinless sardines pack 53g of protein!

Whole Food Carbs

Sweet potatoes. Go for the large bag or the frozen sweet potato fries. These are a great base to any meal and you can cook 1 or 2 potatoes and have left overs for day. This is really a no brainer. Not only are sweet potatoes a whole food carbohydrate, they are also full of fiber. Killing two birds with one stone here.

Kirkland Jasmine Rice (25 lb bag). I know, it seems obscene. However, we do eat a lot of rice AND rice is a great whole food carbohydrate for those days when I lift. Rice is a fast-digesting carb that can replenish the glycogen stores in your muscles after heavy weight lifting.

One Degree Oats. These are delicious and super versatile. Think over night oats to oatmeal to "flour" for protein pancakes. Oats are also a great source of fiber and a small amount of plant based protein. Don't be afraid of oats, paired with protein oats can keep your glucose stable.

Fiber

Seeds. Seeds like chia seeds and hemp hearts are a great way to add fiber to your meals. I like to grind my chia in a coffee grinder to help make them easier to digest, then I'll sprinkle on yogurt, mix in with my oatmeal or overnight oats, and add to pancake batter. Hemp seeds are a great way to add fiber, omega-3 fatty acids, and protein.

Mushrooms, zucchini, asparagus, broccoli. These are quick cooking veggies that find their way into a variety of my meals and are full of fiber. I like to steam half a bag of broccoli and keep in the refrigerator. Steamed broccoli is easier to digest and if you do it right, are great for dipping in your favorite dip.

Fruit. Berries, bananas, apples, pears, and avocados (yes, avocado is on this list AND the fat list. It earns two spots.) are all great sources of fiber. And they taste so good.

Fat.

The Chosen Foods avocado oil spray. This is 100% a kitchen hack. It gets a light, even coat on veggies and potatoes before roasting without drowning everything.

Eating well in real life doesn't require specialty stores or complicated recipes. It requires having the right building blocks on hand so that building a balanced plate is the easy choice, not the hard one.

Of course this is just a small portion of my full list. Want the full list? I put together every single thing I buy at Costco to stock a PWiFF-friendly kitchen all organized by category so you can take it with you when you shop. It's free and you can download it here → My Costco list.pdf​​

I can't wait to live a life well nourished with you!