Losing weight doesn’t have to mean skipping out on satisfying meals — especially if you know where to shop. Weight loss coach Thieven, who shed over 100 pounds, swears by Costco for stocking up on affordable, high-protein foods that make staying on track easier. From frozen breakfasts to guilt-free desserts, here are the eight items he says can help you slim down without feeling deprived.
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1. High-Protein Egg Wiches
For anyone trying to lose weight, breakfast sets the tone for the day. Thieven recommends Egg Wiches — fluffy egg patties sandwiched with cheese and meat. Each serving packs 17 grams of protein for just 190 calories, making it a powerhouse option for a filling, low-calorie breakfast sandwich. “For a breakfast sandwich, that is ridiculous,” he says.
2. Chicken Apple Sausages
If sausage is your weakness, Costco has you covered. These chicken apple sausages clock in at only 90 calories and 10 grams of protein per link, making them a much lighter alternative to traditional pork sausage. “Way lower calorie than regular sausage,” Thieven notes — without sacrificing flavor.
3. Protein Pancakes
Another Costco find for mornings (or even a quick snack) is Premier Protein’s protein pancakes. At 210 calories with 15 grams of protein per serving, they’re a great way to enjoy something sweet and fluffy while still staying within your goals. They’re freezer-friendly, too, so you can heat them up in minutes.
4. Chicken Breast Fillets
When it comes to main meals, Thieven says Costco’s frozen chicken breast fillets are a must-have. Each serving provides 22 grams of protein for only 210 calories — a clean, versatile option for salads, wraps, or grain bowls. “This is one of my go-tos for lunch or dinner,” he explains.
5. High-Protein Chicken Nuggets
For a comfort-food favorite made healthier, Costco’s chicken nuggets are surprisingly waistline-friendly. A serving has just 160 calories and 16 grams of protein, meaning you can enjoy them without derailing your goals. Pair with a side of veggies or a light dipping sauce for balance.
6. Protein-Packed Pizza
Pizza lovers rejoice: you don’t have to give it up. Costco carries a protein-rich frozen pizza that delivers 12 grams of protein per slice (230 calories for a quarter of the pizza). Thieven calls it “beyond value” for the nutrition it offers — and a smart way to satisfy cravings while staying in a calorie deficit.
7. Enchiladas
Frozen meals can be hit or miss, but the coach gives a thumbs up to Costco’s Real Good enchiladas. At 250 calories and 16 grams of protein each, they may not be the absolute leanest option, but they’re still a solid choice when you need something filling and fast.
8. Frozen Treat
For dessert, the coach recommends keeping things light with fresh or frozen fruit like bluebrries, which is naturally low in calories and packed with vitamins. But if you’re craving something more indulgent, Costco’s low-calorie ice cream bars and popsicles are also worth grabbing. “These are gas,” he says. “Only 60 calories for a pop — perfect when you want something sweet without blowing your progress.”
The Bottom Line
By filling your freezer with these Costco staples, you’ll always have quick, high-protein, lower-calorie options on hand. Thieven credits swaps like these with helping him shed 100 pounds — and says they can do the same for anyone ready to slim down without sacrificing flavor.
