Thrive at Costco: My Heart‑Healthy, Intentional Shopping List

Move. Escape. Thrive.
Costco can be a thrive or a trap. This is the intentional shopping list I actually use to support heart‑healthy meals, balanced protein, and realistic routines—without overbuying or wasting food. These are repeat buys that fit my Eat to Survive way of eating.

How I Shop Costco (My Simple Framework)

  • Plan meals first → I shop to meals, not impulse

  • Buy freezer‑friendly proteins to reduce waste

  • Read labels (low sodium, minimal added sugar)

  • Stick to staples I use every single week

Proteins (Heart‑Healthy + Freezer Friendly)

  • Sockeye salmon (fresh or frozen) – omega‑3s, grilled or foil‑pack meals

  • Boneless, skinless chicken breast – soups, salads, sheet‑pan dinners

  • Rotisserie chicken – quick meals + leftovers for soups

  • Organic eggs – breakfast protein, baking, quick dinners

  • Frozen shrimp – fast, lean protein for busy nights

  • RXBARs – clean‑ingredient, grab‑and‑go protein

Why this matters: Protein supports muscle and steady energy—especially as we focus on heart health.

Produce (Simple, Repeat‑Use)

  • Baby spinach – soups, eggs, smoothies

  • Bell peppers – roasting, salads, stir‑fry

  • Broccoli florets – steamed or roasted

  • Fresh green beans – quick sautés, roasting, simple sides

  • Cherry tomatoes – salads, bowls, snacking

  • Avocados – healthy fats, easy meal add‑on

  • Apples – snacks, baking, breakfast bowls

  • Grapes – grab‑and‑go fruit

  • Lemons – flavor without added sodium

Tip: I skip bulk produce unless I know I’ll finish it within 5–7 days.

Pantry Staples (Eat to Survive Approved)

  • Extra‑virgin olive oil – primary cooking fat

  • Sea salt – intentional seasoning over processed sauces

  • Low‑sodium chicken broth – soups and slow‑cooker meals

  • Canned chickpeas (no salt added) – fiber + plant protein

  • Canned diced tomatoes (no salt added) – soups, chili, sauces

  • Quinoa – complete plant protein for bowls and meal prep

  • Old‑fashioned oats – breakfasts and baking

  • Healthy granola – simple breakfasts and yogurt bowls

  • Almond butter or natural peanut butter – healthy fats, snacks, and quick breakfasts

  • Basil pesto – high‑flavor staple for salmon, veggies, and bowls

Dairy & Alternatives

  • Plain Greek yogurt – protein bowls, sauces, baking

  • Unsweetened almond milk – smoothies and oats

  • Feta cheese – big flavor without heavy sauces

  • Hummus – plant‑based protein + healthy fats

Freezer Section Wins

  • Frozen berries – smoothies and yogurt bowls

  • Frozen broccoli or stir‑fry vegetables – reliable produce backup

Snacks & Extras (Intentional)

  • Dark chocolate (70%+) – mindful treat

  • Raw almonds or mixed nuts – healthy fats

  • Herbal teas – hydration without sugar

What I Skip at Costco (Most of the Time)

  • Ultra‑processed snack packs

  • High‑sodium premade meals

  • Bulk bakery items I won’t realistically finish

  • “Healthy‑looking” bars with hidden sugars

My Weekly Meal Flow

  • 2–3 core proteins

  • 1–2 soups or one‑pot meals

  • Simple breakfasts on repeat

  • Freezer backups for busy days

This keeps food costs down, food waste low, and stress minimal.

Thrive Takeaway

Thriving isn’t about buying more—it’s about buying with intention. Costco works when you treat it like a tool, not entertainment.

If you want more Eat to Survive grocery lists, heart‑healthy recipes, and realistic routines, this is exactly what I share here.

Move. Escape. Thrive.