The short version
- Build the cart around protein, calcium-rich foods, vegetables and whole grains.
- Store-brand staples are usually the best value.
- Canned fish, beans and frozen vegetables keep the bill and the waste down.
- Plain yogurt, unsalted nuts and fruit cover most snacks.
- Read the label for added sugar and sodium before a product goes in the cart.
Why Costco
Costco is now the second-largest grocery retailer in the United States by spending share, ahead of Kroger.1 Everything comes in bulk, which is ideal for foods that keep and risky for foods that spoil. The rule is simple: buy big only what you can freeze, store or finish.
Protein supports the muscle that declines from the menopause transition onward, calcium needs rise to 1,200 mg a day at 51, and fatty fish supplies omega-3 fats and vitamin D.2,3,4
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Store brands to look for
Costco has one store brand, Kirkland Signature. It covers olive oil, nuts, canned fish, eggs, yogurt and frozen fish, among much else. Ranges change by location and season, so treat names as a guide and read the label on the shelf.
Your Costco cart
| Food | What to pick | Good for |
|---|---|---|
| Frozen wild salmon or cod | Individually vacuum-packed fillets | Protein, omega-3 and vitamin D |
| Rotisserie chicken | Remove the skin, shred and freeze in portions | Protein |
| Eggs | Two dozen or more | Protein |
| Plain Greek yogurt | Large tubs | Protein and calcium |
| Cottage cheese | Large tub | Protein and calcium |
| Canned tuna, salmon and sardines | Multipacks | Protein, omega-3 and vitamin D |
| Almonds and walnuts | Large bags. Store in the freezer. | Healthy fats and magnesium |
| Chia seeds and ground flaxseed | Large bags keep for months | Fiber and magnesium |
| Extra-virgin olive oil | Kirkland Signature bottle | Main cooking fat |
| Frozen berries and vegetables | Large bags | Fiber |
| Rolled oats and quinoa | Large bags | Fiber and magnesium |
| Canned beans and lentils | Flats of cans | Protein and fiber |
Healthy snacks at Costco
- Single-serve hummus or guacamole cups with vegetables
- Unsalted mixed nuts, portioned into small bags at home
- String cheese
- Hard-boiled eggs
- Fresh berries, eaten in the first few days
What to skip
- Giant boxes of muffins, pastries and cookies
- Free samples as a meal
- Big bags of fresh salad you cannot finish in a week
Shopping tips for Costco
- Portion and freeze on the day you shop.
- Split bulk packs with a friend or neighbor.
- Nuts and seeds go rancid at room temperature. Keep what you will not use in a month in the freezer.
- Walk the outer aisles first and skip the middle unless it is on your list.
Five label checks that work in any store
- Yogurt: choose plain. Flavored tubs often carry a lot of added sugar. Add your own fruit.
- Canned fish and beans: pick fish packed in water or olive oil and beans with no salt added, or rinse them.
- Bread, pasta and cereal: the first ingredient should be a whole grain.
- Nut butter: the ingredient list should be nuts, and perhaps salt.
- Percent Daily Value: 5% or less of a nutrient per serving is low and 20% or more is high. Aim low for sodium, saturated fat and added sugars, and high for fiber, calcium and vitamin D.5
Cook what you bought
These recipes use the cart above: Greek yogurt bowl, tuna and white bean salad, baked salmon with roast vegetables and chickpea and spinach curry. The full week is in the 7-day meal plan, and the complete aisle-by-aisle list is in the menopause grocery list.
Common questions
What should I buy at Costco to lose weight?
Foods that make high-protein, high-fiber meals easy: frozen fish, chicken, eggs, plain Greek yogurt, beans, frozen vegetables and berries. No product causes weight loss by itself.
Is a Costco membership worth it for one or two people?
It can be if you have freezer space and buy mostly foods that keep, such as frozen fish, nuts, olive oil, oats and canned goods. It is poor value if fresh food ends up in the trash.
References
- Perishable News. Costco overtakes Kroger as America's No. 2 grocery retailer (Numerator market share data). October 28, 2026. https://perishablenews.com/retail/costco-overtakes-kroger-as-americas-no-2-grocery-retailer/
- Bauer J, Biolo G, Cederholm T, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542-559. https://pubmed.ncbi.nlm.nih.gov/23867520/
- National Institutes of Health, Office of Dietary Supplements. Calcium: fact sheet for consumers. https://ods.od.nih.gov/factsheets/Calcium-Consumer/
- National Institutes of Health, Office of Dietary Supplements. Omega-3 fatty acids: fact sheet for consumers. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
- US Food and Drug Administration. How to understand and use the Nutrition Facts label. https://www.fda.gov/food/nutrition-facts-label/how-understand-and-use-nutrition-facts-label
Every health claim above links to its source. Before publication the article was read and approved by Claudia Muresian, health psychologist, fitness coach and healthy nutrition specialist. It is general information and cannot take your personal history into account, so use it to prepare for a conversation with your own clinician.
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Recipes to try
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