Super Easy Healthy Costco Meal Plans

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Going to Costco soon? Here are two resources for you. The first is a list to print out and take with you  in addition to some meal suggestions. The second is a 4 Day Meal Plan with grocery list. 

Costco Shopping List:

Bananas

Green Beans

Asparagus

Power Greens (Organic chard, kale, spinach)

Power Greens Costco

Power Greens: baby kale, spinach and chard

Sweet Kale Vegetable Salad Kit (with cranberries and pumpkin seeds)

Strawberries

Raspberries or Blueberries

Pork Sirloin Tip Roast (comes in a package of four roasts)

Here is how to prepare this wonderful cut of meat.

Pork sirloin tip roast

Pork Sirloin Tip Roast

Rotisserie Chicken

Frozen Wild Alaskan Sockeye Salmon

Kashi or any other whole grain Cereal that isn’t granola

Black Beans, Canned

Packaged precooked grains (the one they carry now is a bowl of cooked brown rice)

rice costco precooked

What to do with the above foods:

Cereal: Serve with berries on top. Eat for breakfast or as a quick lunch or snack.

Bananas: Eat one per day as a snack or sliced on cereal.

Power Greens: Use as a base for salad, on sandwich, in soup, sautéed with olive oil, garlic and balsamic vinegar, when reheating leftovers, put leftovers on a large bed of greens then microwave.

before spinach and meatballs microwaved

Put greens on a plate and then top with your main entrée. Microwave to wilt greens. Doesn’t it look like a lot of food on your plate?

 

kale

Sauté power greens and rotisserie chicken in a little extra virgin olive oil and garlic. Drizzle with balsamic vinegar if you’d like.

Kale Salad: dress the whole salad and toss well. Cover. Will keep for 4 days.

Green Beans: Cook the whole bag so you have leftovers. Either roast them or steam them. Cook green beans, covered, in a small amount of boiling salted water until crisp-tender. About 10 to 15 minutes for whole or cut green beans or 5 to 10 minutes for French. Drain and season with salt, to taste.

Asparagus: Save half for the sirloin tip roast with vegetables recipe if cooking that. Or to steam, cut 2 inches off ends, Cook, covered, in a small amount of boiling salted water until crisp-tender. About 10 to minutes. Drain and season with salt, to taste.

Pork Sirloin Tip Roast: Cut the packages apart. Keep one in the fridge and toss the other 3 in the freezer for later. Choose whether you want to make crockpot Mexican pork or the roast with vegetables. (see below)

Crockpot Mexican Pork: Place roast in crockpot and add ½ jar of salsa. Cover and cook until tender to your liking. Add a can of drained black beans. Serve on corn tortillas or as a taco salad with chopped tomatoes and chopped power greens.

Pork sirloin Tip Pot Roast with Vegetables: Preheat the oven to 350. Cut 3 large carrots, 1 onion and 1 pound asparagus into one-two inch cubes/lengths and toss in large bowl with olive oil, garlic powder, and basil. Put vegetables in a large roasting pan. Make a large enough void in the middle to place your roast. Sprinkle the outside of the roast with garlic powder and rosemary. Bake for 1 1/2 hours or until meat thermometer registers 145. Let roast rest 3 minutes.

Rotisserie Chicken: slice chicken and eat as an entrée, cut up chunks and sauté with the power greens, cut up chunks and add to the kale salad or to a power greens tossed salad.

Frozen Wild Salmon: follow package instructions. Before cooking sprinkle with dried basil and garlic powder or Spike Seasoning. Or see my pistachio-panko crusted recipe here. 20140228_182251

Packaged precooked grains: follow directions to heat and serve as a side dish. Or serve with cut up rotisserie chicken or pork roast on top. Or chop power greens, top with the grains and chicken or pork roast and dress with a low fat dressing.

Strawberries: Cut stems off, wash, and slice into a bowl.

Additional Grocery Store or Pantry Items

Dried basil, garlic powder, rosemary, Spike

Balsamic vinegar

Skim Milk

Salsa of your choice

Tomatoes, fresh

Other ingredients for tossed salad to use with Costco Power Greens

Onion

Corn tortillas

Olive Oil, Extra-Virgin

Kitchen Items

6 inch tongs

Meat thermometer

Baking sheet

Large skillet

Colander, large

 

4 Day Costco Meal Plan

Studies have shown that those who pre-plan their meals eat more nutritious foods and save time.

You can also make good use of your time by using the “cook once and eat twice method.”  Plan meals based around key foods prepared in larger amounts for use in one recipe the first night and an entirely different recipe within the next night or two.

Costco Meal Plan
Day 1 Day 2
Cheerios

Milk

Triple Berry Blend

Oatmeal

Milk

Orange

Turkey and Jarlsberg Light Sandwich on Milton’s 100% Whole Wheat Bread

Orange

 

Continental Salad with Red pepper strips and leftover roasted chicken

Fat free dressing

1 slice Milton’s100% Whole Wheat Bread

Roasted Chicken (save some for lunch tomorrow)

Frozen stir fried Vegetables with soy sauce

Grilled Salmon (save some for lunch tomorrow)

Sautéed sugar snap peas and red pepper strips (make extra for lunch tomorrow)

 

Day 3 Day  4
Cheerios

Milk

Triple Berry Blend

Oatmeal

Milk

Orange

Continental Salad with grilled salmon and sautéed sugar snap peas and red pepper

Fat free dressing

1 slice Dave’s Bread

Turkey and Cheese Sandwich on Dave’s Whole Grain Bread

Banana

Chicken and Vegetable Stir Fry with Yoshida’s Teriyakli Marinade. (Use frozen chicken breasts tenderloin strips and frozen stir fry veggies, sugar snap peas and red peppers) Make extra for lunch tomorrow

4 Day Costco Meal Plan Grocery List

Frozen

Stir Fry Vegetables

Triple Berry Blend

Frozen skinless, boneless chicken breast tenderloins

Produce

Red bell peppers

Continental Salad Mix

Sugar Snap Peas

Bananas

Oranges or other fruit

Onions

Grocery

Cheerios

Quaker Oatmeal

Yoshida’s Teriyaki Marinade

Dave’s Whole Grain Bread

Salsa

Tortillas

Skim Milk

Sliced Light Cheese

Sliced Turkey (in the deli case)

Roasted Deli Chicken

Salmon, fresh or frozen wild filets

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