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Alex
I provide nutrition coaching for endurance athletes to improve performance and body composition through a simple and flexible eating style.
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ATHLETE EATING GUIDE →
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10-DAY PROTEIN-PACKED SAMPLE MEAL PLAN
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The fueling guide bundle serves as your one-stop-shop for strategies to fueling before, during and after your workouts.
For the busy athlete, meal planning and prepping can seem overwhelming and daunting for many. Quick meal options also ensure that athletes can refuel efficiently after intense training sessions or competitions without compromising their nutritional needs or performance goals. My dietitian team and I compiled our list of easy Costco meals that will save you time in the kitchen.
Costco will always and forever be one of our favorite places to shop for a variety of reasons. Costco meals, in particular, provide endurance athletes with an ideal combination of convenience and nutrition. Countless options, such as lean protein, whole grains, and fresh produce, support sustained energy levels and muscle recovery. With a variety of options available, Costco meals offer athletes a practical solution to maintain peak performance while managing time constraints.
Before we divulge our favorite meal options, it is important to keep other Costco staples on hand that provide well-balanced meals and snacks:
Really, the more the better. Aiming for at least 5 servings of fruits and vegetables per day is ideal. I highly recommend focusing on a variety of produce to get a variety of vitamins and minerals. Bananas, berries, oranges, pears, apples, peaches, or whatever is in season! Costco has many bagged salad kits and frozen option fruit and vegetable options when you are really in a time pinch.
Carbs are premium fuel when it comes to filling your nutrition tank. When you consume carbohydrates, your body breaks them down into glucose (sugar). Glucose will be used for exercise or converted into muscle glycogen to be stored and used later. Typically, most endurance athletes require at least 55% of their calorie intake from carbohydrates. Be sure to have both simple and complex carbs on hand to fuel your day-to-day nutrition. Dried fruit, energy bars, and gels, and graham crackers are great options for fuel while training. Brown rice, oats and cereals, quinoa, and sweet potatoes, among many others, are good to include outside of training.
Nuts, nut butter, olives, avocados, and anti-inflammatory cooking oils are several go-to options for healthy fat sources. Adequate dietary fat intake is important for giving your body enough fuel for training, it helps with vitamin absorption and also decreases inflammation. ~20-30% of your diet should be composed of healthy fat sources. Flaxseed, chia seed, and walnuts are extremely rich sources of omega-3 fatty acids, which research shows that regular consumption can help reduce inflammation from training demands.
Sources such as poultry, fish, beef, pork, eggs, and dairy including Greek yogurt and cottage cheese, tofu, tempeh, seitan, edamame, and beans and lentils are great to include regularly. Research supports that adequate protein in endurance athletes speeds up muscle recovery and offsets muscle damage. Most endurance athletes will benefit from 1.2-2.0g of protein per kilogram of body weight, which should be spaced throughout the day.
Drumroll, please! Let’s thank the Costco for making our lives so much easier. A few of our favorites (in no particular order other than alphabetical) that we suggest keeping on hand:
Nutrition per serving: 1 burger (112g), 190 calories, 11g fat, 850mg sodium, 3g carbs, 1g fiber, 20g protein
This one satisfies your summer grilling needs. You can also toss in the air-fryer for a quick and satisfying protein-rich option
Nutrition per serving: 4oz (112g), 200 calories, 12g fat, 760mg sodium, 2g carbs, 0g fiber, 20g of protein. *Mandu sauce is additional
Quick, convenient, and oh-so versatile. This one tastes great served with brown rice, quinoa, or even wrapped in a whole-grain tortilla!
Nutrition per serving: 2oz (56g) dry, 190 calories, 3g fat, 20mg sodium, 36g carbs, 5g of fiber, 14g of protein
Such a versatile and nutrient-packed option for our gluten-free and plant-based athletes
Nutrition per serving: 3oz (84g), 120 calories, 5g fat, 310mg sodium, 1g carbs, 0g fiber, 19g protein
Pair with corn tortillas or dice and throw in a quick soup. Let us know how you like this easy protein best!
Nutrition per serving: 1 bowl (340g), 390 calories, 10g fat, 720mg sodium, 46g carbs, 7g fiber, 30g protein
I never met a burrito I didn’t like, including this burrito bowl.
Nutrition per serving: 1 pouch (91g), 140 calories, 3.5g fat, 400mg sodium, 3g carbs, 0g fiber, 24g protein
These are so quick and convenient when you are in a time crunch. The perfect addition to sandwiches, wraps, or a cold pasta salad.
Nutrition per serving: 1 pouch (91g), 120 calories, 3g fat, 640mg sodium, 1g carbs, 0g fiber, 20g protein
Just as convenient as the chicken breast bites! Fortunately, you don’t have to pick just one.
Nutrition per serving: 5oz (140g), 180 calories, 8g fat, 420mg sodium, 6g carbs, 0g fiber, 20g protein
Dietitian Mary reports: “These are one of my favorite go-to meal options because there is so much flavor and the meal is ready in under 10 minutes. I love them all!”
Nutrition per serving: 5oz (140g), 150 calories, 4g fat, 650mg sodium, 7g carbs, 0g fiber, 20g protein
We love all of the Kevin’s meals!
Nutrition per serving: 1 cup (240mL), 120 calories, 3g fat, 780mg sodium, 13g carbs, 2g fiber, 11g protein
Microwave and go! Love this option for a satisfying meal. To boost protein, add additional beans, or a scoop of plain Greek yogurt.
Nutrition per serving: ½ cup (125g), 70 calories, 3g fat, 390mg sodium, 10g carbs, 2g fiber, 2g protein
If you do not have the time for a batch of homemade spaghetti sauce, this is the next best thing and the perfect addition to pizza toast or Banza marinara.
Nutrition per serving: 2 pieces (119g), 160 calories, 8g fat, 420mg sodium, 11g carbs, 1g fiber, 11g protein
Craving eggs when you haven’t carved out the time to make them from scratch? An easy and microwavable option!
Nutrition per serving: ½ cup (63g), 220 calories, 2.5g fat, 450mg sodium, 37g carbs, 5g fiber, 15g protein
Fortunately, the options with Kodiak Cakes mix are endless– ranging from pancakes to waffles and even homemade banana bread!
Nutrition per serving: ½ cup dry (40g), 150 calories, 3g fat, 0mg sodium, 27g carbs, 4g fiber, 5g protein
Seemingly boring but so very versatile! Oats are a nutrient-packed whole grain to include regularly. One of our favorite ways to enjoy is in this make-ahead oatmeal bake.
Nutrition per serving: 3oz (85g), 305 calories, 450mg sodium, 20g fat, 0g carbs, 0g fiber, 30g protein
Costco rotisserie chicken has to be one of our all-time favorite meal prep staples. Our family buys 1-2 per week! If you are looking for a budget-friendly, leaner protein option, take the skin off and cube it into small chunks. It tastes great served with stir fry, in tacos, and in salads.
Nutrition per serving: ⅔ cup (140g), 140 calories, 6g fat, 460mg sodium, 17g carbs, 6g fiber, 6g protein
A flavorful and quick protein alternative, especially for plant-based lunches!
Nutrition per serving: 1 bowl (210g), 350 calories, 2.5g fat, 5mg sodium, 74g carbs, 3g fiber, 7g protein
Pair with rotisserie chicken and a bagged salad kit for a well-balanced post-workout recovery meal.
Nutrition per serving: 1 cup (100g), 100 calories, 12g fat, 300mg sodium, 12g carbs, 2g fiber, 3g protein (including dressing)
So many athletes struggle with getting enough veggies throughout the day. Bagged salad kits are a convenient and flavorful way to boost your intake.
Nutrition per serving: 1 bite (70g), 70 calories, 4g fat, 200mg sodium, 5g carbs, 1g fiber, 5g protein
Serve with whole grain toast or a bagel and a side of fruit when you are on the go!
Please note that specific serving sizes and nutrition needs vary largely depending on each athlete. This is not an exhaustive list as Costco has many great convenience meals.
Ideally, it helps to work with a sports dietitian so you can better understand what your individualized nutrition plan is.
There is no plan without a plan and there is no one-size-fits-all approach to nutrition recommendations for endurance athletes. Every person is truly unique in their personal nutrition needs based on a wide variety of factors. While putting the pieces to the nutrition puzzle may seem overwhelming, it doesn’t have to be. If you are struggling to put the pieces of the puzzle together, reach out and we can ensure you are well-fueled and having fun throughout your training cycles. If you are in an off-season, now is an excellent time to optimize your day-to-day nutrition habits and fueling strategies heading into your next training cycle.
Alex
I provide nutrition coaching for endurance athletes to improve performance and body composition through a simple and flexible eating style.
Hi, I'm
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