Here is a great Healthy Costco Shopping List that you can modify for your shopping needs! We are shopping for real foods that are high in nutrients and minimally processed.
If you want to get you and your family back on the right track towards healthy living then this list will be a great source of inspiration.
Fruits and Vegetables
Fruits and vegetables are essential for a healthy diet as they are rich in vitamins, minerals, and antioxidants that support overall health and immunity. They are also high in dietary fiber, which aids in digestion and helps maintain a healthy weight by promoting a feeling of fullness. Consuming a variety of colorful fruits and vegetables ensures a wide range of nutrients and phytochemicals that protect against chronic diseases.
Fresh Produce
I would suggest restricting your fresh produce purchases at Costco to two or three items. The package sizes are large and it’s doubtful that you could finish off more than three fruits/veggies before they either go bad or you get tired of looking at them. Supplement the fresh produce with some of the frozen options given later.
- Apples
- Bananas
- Oranges
- Berries (strawberries, blueberries, raspberries)
- Grapes
- Avocados
- Cauliflower
- Carrots
- Zucchini
- Green beans
- Squash
Frozen Produce
Costco has a great selection of frozen fruits that are perfect for making smoothies. Additionally, their frozen vegetables are extremely convenient as many options are pre-portioned or already seasoned and cooked.
I would suggest buying as many of these as your freezer can handle!
- Frozen Strawberries
- Frozen Blueberries
- Frozen Mango Slices
- Frozen Broccolis Florets
- Frozen Mixed Carrots, Corn and Green Beans
- Frozen Cauliflower Rice
- Frozen Roasted Brussel Sprouts
Whole Grains
Whole grains are important because they provide complex carbohydrates, which are a steady source of energy. They are high in fiber, which supports digestive health, helps control blood sugar levels, and lowers the risk of heart disease. Whole grains also contain essential nutrients such as B vitamins, iron, magnesium, and selenium, which are vital for metabolic processes and overall well-being.
- Quinoa
- Brown rice
- Whole grain bread
- Chickpea pasta
- Oats
Proteins
Proteins are crucial for building and repairing tissues, producing enzymes and hormones, and supporting immune function. They provide the necessary amino acids that the body cannot synthesize on its own, making them essential for muscle growth and recovery. Including a variety of protein sources ensures a balanced intake of essential nutrients and promotes satiety.
- Chicken breast
- Turkey breast
- Lean ground chicken or turkey
- Salmon
- Tuna
- Egg whites
- Tofu
- Lentils
- Greek yogurt
Dairy and Alternatives
Dairy and alternatives are key sources of calcium, vitamin D, and other nutrients that support bone health and muscle function. These products also provide protein, which is necessary for the maintenance and repair of body tissues. Plant-based alternatives offer options for those with lactose intolerance or dietary preferences, often fortified with similar nutrients to support overall health.
- Almond milk or other plant-based milk
- Low-fat milk
- Protein drinks
- Cheese (in moderation)
- Cottage cheese
Nuts and Seeds
Nuts and seeds are nutrient-dense foods that provide healthy fats, protein, fiber, vitamins, and minerals. They are particularly high in omega-3 fatty acids and antioxidants, which help reduce inflammation and lower the risk of chronic diseases. Consuming a variety of nuts and seeds can improve heart health, support brain function, and enhance overall nutritional intake.
- Almonds
- Walnuts
- Chia seeds
- Flaxseeds
- Hemp hearts
Healthy Fats
Healthy fats, such as those found in olive oil, avocado oil, and coconut oil, are essential for absorbing fat-soluble vitamins (A, D, E, K) and providing energy. They support cell structure and function, help regulate inflammation, and promote heart health. Incorporating healthy fats into the diet can improve cholesterol levels and reduce the risk of cardiovascular disease.
- Olive oil
- Avocado oil
- Coconut oil
Snacks
Healthy snacks, such as hummus, rice cakes, and dark chocolate, provide quick energy and prevent overeating by maintaining steady blood sugar levels throughout the day. They offer nutrient-dense options that support overall dietary goals while satisfying cravings. Choosing wholesome snacks ensures a balanced intake of nutrients and helps avoid processed foods high in sugar and unhealthy fats.
- Hummus
- Rice cakes
- Popcorn (air-popped)
- Dark chocolate (in moderation)
Beverages
Healthy beverages, including green tea, herbal tea, and sparkling water, contribute to hydration and provide additional health benefits without added sugars. Green tea and herbal teas are rich in antioxidants and can support metabolism, digestion, and relaxation. Staying hydrated with these options supports overall health and can enhance mental and physical performance.
- Green tea
- Herbal tea
- Sparkling water
Spices and Condiments
Spices and condiments, such as turmeric, cinnamon, and vinegar, add flavor to meals without adding extra calories or unhealthy fats. Many spices have anti-inflammatory and antioxidant properties, which can help protect against chronic diseases and support overall health. Using a variety of spices and condiments can make healthy eating more enjoyable and sustainable.
- Turmeric
- Cinnamon
- Cumin
- Paprika
- Black pepper
- Sea salt
- Vinegar (apple cider, balsamic)
- Soy sauce (low sodium)