COSTCO Approved Shopping List

640px-Costco_Wholesale_logo_2010-10-26.svg

Alaska Cod
AMYLU Organic roasted red pepper and mozzarella 1 1/3 patty =1 lean (no healthy fat needed)
AMYLU Caramelized onion chicken burgers 1 ½ patties =1 lean
Chicken Breast 6 oz = 1 lean
Coleman Organic Basil and Roasted Garlic Chicken meatballs-8 meatballs =1lean
Crepini Egg thins with cauliflower-2 thins =1 condiment or one green
Don Lee farms chicken patties- 2 patties =1 leaner
Foster Farms turkey meatballs- 5 meatballs = 1 lean
Frozen Riced Cauliflower- ½ cup =1 green
Greenridge Farm Beef Sticks- 2 sticks =1 lean.
Highliner roasted lemon pepper cod- 2 fillets = 1leaner
Jones Dairy Farm fully cooked chicken sausage 3 links =1 oz protein (too high in sodium for more)
Kibun Healthey Noodle – 4 oz =1 green
Kirkland Atlantic Salmon
Kirkland plain greek yogurt 12 ounces =1 leanest
Kirkland solid white Called Albacore Tuna packed in water 7 oz =1 leanest
Kirkland Turkey Burgers 1 ½ patties =1 lean
Kirkland Unsalted Almonds 10 whole =1 snack
Laughing Cow Light Swiss spreadable cheese 1 wedge =1 healthy fat
PBfit: one Tablespoon=1 condiment, 2 Tablespoons =1 snack
Premier Protein Shake 1 ½ shakes =1 leanest
Quick’n Eat Fully cooked choice angus beef patties 1 patty =2/3 lean
Rao Marinara Sauce ¼ cup =1 green
Rotisserie chicken, no skin, 6 oz =1 leaner
Sabatino’s Organic basil and cracked pepper smoked chicken sausage 1 2/3 link =1 lean
Sabatino’s smoked mozzarella with artichokes and garlic chicken sausage 2 links =1 leaner
Salmon 5 oz =1 lean
Sukhi’s chicken coconut curry 6.5oz =1 lean
Summer Schwartz Healthy Noodle.
Trident Alaskan Salmon Burgers 1 ½ patties =1 lean
Victoria White Linen Marinara Sauce ¼ cup =1 green
West End Chicken Skewers 4 skewers =1 lean
Wholly Guacamole mini cups 1 cup =2 healthy fats
Zucchini Noodles ½ cup =1 green
Kirkland Canned premium Chunk Chicken Breast 6 oz =1 leanest
Kirkland Organic Unsweetened Almond Milk 1 cup =1 condiment
BOTTLED WATER
Other Green Options: Asparagus, cabbage, celery, collards, endive, butterhead, romain, watercress, bok choy, celery, white mushrooms, fennel bulb, Alfalfa sprouts, spaghetti squash, tomatoes, eggplant, kale, spinach, radishes, scallions, Portabella mushrooms, zucchini and summer squash, romaine lettuce, cauliflower, broccoli, French green beans, spinach, spring mix, frozen green beans, English cucumbers, mini sweet peppers, bell peppers, frozen cauliflower and broccoli, swiss chard.
Other Lean Options: Shrimp, salmon, swordfish, trout, halibut, cod, flounder, haddock, orange roughy, grouper, tilapia, mahi mahi, wild or farmed catfish, mackerel, herring, crab, scallops, lobster, shrimp, deer, bison, elk, lamb, steak, roast, ground beef, pork chop or pork tenderloin, ground turkey, chicken, turkey, pork chops, lean ground beef, lean ground turkey, chicken thighs, cooked turkey breast, Rotisserie chicken, frozen chicken breasts.

Trader Joe’s Approved Shopping List

trader-joes-logo

Meatless Lean Items:
-Trader Joe’s Meatless Meatballs: 10 meatballs= 1 lean (no healthy fat needed)
-Hi Protein Veggie Burger: 1 patty = 1 lean (no healthy fat needed)
-Beefless Ground Beef: 1 cup = 1 leanest
-Sriracha Baked Tofu: 7oz = 1 lean (Note: the Teriyaki option is NOT approved)
-Hi Protein Tofu: 6oz = 1 lean
-Plain Tofu, extra firm: 8oz = 1 lean
-Plain Tofu, firm: 8oz = 1 lean
-Some TJ’s locations also carry Morning Star Farms products
-Reduced fat Mexican cheese medley:
-TJ’s 12oz bags give the biggest bang for your buck, in our experience!
-Dairy products available: Greek yogurt, milk (dairy and non-dairy), cheeses, etc.
-Egg beaters: 2 cups = 1 leanest
Frozen Items:
Trader Joe’s Turkey Burgers 1 ½ burger =1 lean protein (no healthy fat needed)
-Trader Joe’s Chili Lime Chicken Burger 2 burgers =1 lean protein (no healthy fat needed)
-Mahi Mahi burgers 2 ½ burgers =1 lean protein (no healthy fat needed)
-Trader Joe’s Tuna Burgers: 2 burgers =1 lean (no healthy fat needed)
-Trader Joe’s Crab Cakes: 3 cakes =1 leaner protein (1 healthy fat needed)
-Trader Joe’s Turkey Meatballs: 5 meatballs =1 lean protein (no healthy fat needed)
-Riced Cauliflower stir fry: ½ cup =1 green
-Salmon Burgers: 2 patties =1 lean protein (no healthy fat needed)
-Langostino Tails: 7 ounces =1 leanest protein (2 healthy fats needed)
-Argentinian red shrimp 7 ounces =1 leanest protein (2 healthy fats needed)
-Trader Joe’s Hi Protein veggie burger 1 patty =1 lean (no healthy fat needed)
-Trader Joe’s shitake chicken frozen meal 1 ½ cups is a complete lean and green no additional greens and no healthy fat needed
-Shrimp stir fry: entire bag =1 complete lean and green
-Frozen Kabocha squash ½ c =1 green
Meat Isle:
-Ground Turkey, ground chicken, extra lean ground beef, fish, boneless skinless chicken (look at guide for servings allowed)
-Trader Joe’s chicken hot dogs 3 links =1 leaner (1 healthy fat needed but limit to once a week due to sodium levels in hot dogs)
-Trader Joe’s spicy Italian chicken sausage 2 links =1 lean
-Trader Joe’s chicken sausage (meal idea: try frying in pan with cabbage and fire roasted tomatoes, add a little salt and Caribbean seasoning)
-Buffalo burgers 1 patty =1 lean
-Chicken breakfast sausage 6 links =1 lean
Green/Produce Items:
-Riced cauliflower ½ cup =1 green
-Riced broccoli ½ c =1 green
-Mushroom medley ½ c =1 green
-Jicama: ½ cup = 1 green
-Green goddess dressing: 2 Tablespoons =1condiment
-Cilantro salad dressing 3T=1 healthy fat OR 1T =1 condiment
-Organic dill pickle spears: 2 pickles =1 optional snack
-Spiralized zucchini (zoodles): can often be found in the produce section
-Plain Frozen Riced Cauliflower: 1/2 cup = 1 green (found in the frozen food aisles) –Hearts of Palm, spears or medallions: 1/2 cup = 1 green (found in the canned-food aisles)
-Lots of appropriate fresh veggies available in the produce section
Misc. Items:
-Green Goddess Dressing: 2 Tbsp. = 1 condiment
-Cilantro Salad Dressing: 3 Tbsp. = 1 healthy fat OR 1 Tbsp.= 1 condiment
-Organic Dill Pickle Spears: 2 spears = 1 optional snack
-TJ’s Organic Tomato Basil Sauce: 1/4 cup = 1 green
-Enchilada Sauce: 1 Tbsp. = 1 condiment
-Everything But the Bagel Seasoning mix: 1/2 tsp. = 1 condiment (their other spices qualify as well)
-TJ’s salsa: 2 Tbsp. = 1 condiment
-Coconut Cold Brew Coffee Concentrate
-Chomps meat sticks: 1 stick will count as 1 ounce of protein, we recommend only consuming this product on occasion because it is high in sodium.
Grocery Isle:
-Trader Joe’s organic tomato basil marinara sauce ¼ cup =1 green
-Enchilada sauce 1T =1 condiment
-Everything But the Bagel Seasoning ½ tsp. =1 condiment
-21 seasoning salute ½ tsp. =1condiment
-Satay peanut sauce 1T =1 condiment
-Three cheese Pomodoro pasta sauce ¼ c =1 green
Dairy:
-Reduced fat cheese (Mexican, cheddar, mozzarella) refer to plan cheese guide
-Almond cheese 1 1/3 cup =1 lean, no healthy fat needed
-Spinach sour cream dip 2T =1 healthy fat
-Trader Joe’s reduced quilt chunky guacamole 1T =1 condiment
-Lite Havarti cheese 4 slices =1 lean
-Lite shredded 3-cheese blend 4 oz. =1 condiment

Aldi Approved Shopping list

aldi

FROZEN
Sea Queen Shrimp (cooked and raw)
Sea Queen Wild Caught Pink Salmon Fillets
Sea Queen Wild Caught Founder Fillets
Sea Queen Tilapia Fillets
Specially Selected Ahi Tuna Steaks
Never Any Chicken Breasts
Broccoli Florets
Green Beans
Earth Grown Vegan Zesty Italian Meatless Meatballs (10 meatballs is 1 lean – no healthy fat needed)
Sea Queen Wild Caught Teriyaki or Chipotle Salmon Burgers (2 burgers is 1 lean – no healthy fat needed)
Kirkwood Mexi Cali Style Chicken Burgers (1.25 burgers is 1 lean – no healthy fat needed)
Kirkwood Mediterranean Style Chicken Burgers (1 burger is 1 lean -1 healthy fat needed)
*MEAT
Fit & Active Ground Turkey (93% lean)
Appleton Farms Turkey bacon (divide and freeze for future needs; 2 slices count as 1 oz towards protein/lean of the day)
Kirkwood Mild Turkey Breakfast Sausage (2.5 oz count as 1/2 lean, need 1/2 lean from a source with less sodium)
Never Any Country Style Chicken Breakfast Sausages (2 1/2 links count as 1/2 lean, need 1/2 lean from a source with less sodium)
Never Any Mild Italian Chicken Sausage (1 link counts as 1/2 lean, need 1/2 lean from a source with less sodium)
PRODUCE
Spinach
Broccoli
Cauliflower
Cauliflower Rice (sometimes not in stock)
Zucchini
Tomatoes (cherry/grape or roma)
Bell Peppers (any color)
Asparagus
Cucumbers
Baby Bella Mushrooms
Avocados
DAIRY
Happy Farms Spreadable Cheese Wedges (original and Garlic & Herb)
Friendly Farms 1% cottage cheese
Simply Nature Organic Unsweetened Almond Milk
Fit & Active Cheese Sticks
Countryside Creamery Butter with Canola Oil
Happy Farms Reduced Fat Cheese
Eggs
Liquid Egg Whites
GROCERIES
Powdered Peanut Butter
Sweet Additions Sweetener packets (Stevia, Monkfruit in the Raw or Splenda)
Extra Virgin Olive Oil
Carlino Cooking Spray (olive or canola oil
Apple Cider Vinegar
Almonds (and other nuts)
Pickle Spears
La Vie Sparkling water
Low Sodium Taco Season
Black Olives (canned)
Fit & Active diced tomatoes (seasonal)
Mama Cozzi’s Turkey Pepperoni (1 oz can count towards your lean)
Simply Nature Aged Balsamic Vinaigrette (1 TBSP is 1 healthy fat)
Fit & Active Light Balsamic Vinaigrette (2 TBSP is 1 healthy fat)