Metabolic Efficiency Shopping List (Costco)
AmandaAldrich
Posts: 2 Member
Looking for some great ideas for your Costco shopping list? Here you go! And for those who are not vegan/vegetarian, be sure to add lean & minimally processed meats to your list!
Oatmeal: Bob’s Steel Cut Oats – Great mixed with Quinoa and topped with fruit, nuts and Greek Yogurt
2.5 g fat
4 g Protein
25 g carbs
Quinoa: Great as a substitute for rice, salads, oatmeal
0 fat
6 g protein
31 g carbs
Dave’s whole wheat bread
1.5 g fat
6 g protein
22 g carbs
Almonds by the bag – can also put in food processor and make flour to add to foods and desserts. Works great when processed with dates.
14 g fat
6 g protein
1 g carbs
Penne – Ancient Grains and gluten free and tastes great
2 g fat
5 g protein
40 g carbs
Almond milk – 30 calorie vanilla or unsweetened. Great for your smoothies and oatmeal.
2.5 g fat
1 g protein
1 g carbs
Frozen berries
0 fat
1 g protein
17 g carbs
Kale – baby kale prewashed at Costco. Great for smoothies and salads
.5 g fat
3 g protein
9 g carbs
Carrots – organic baby carrots. Can easily be pureed or added to smoothies in a Vitamix or BlendTec.
0 Fat
1 g protein
8 g carbs
Greek Yogurt – Fage or Chobani. Plain has twice the protein. Add honey or agave for flavor or just add to smoothies with Whey protein isolate and fruit
0 fat
23 g protein
9 g carbs
Natural nut butters – peanut or almond
15 g fat
9 g protein
6 g carbs
Chia seed in cereal isle of Costco – put in smoothies or on anything. You won’t taste it on food. Helps curb hunger and expands in stomach
3 g fat
3 g protein
6 g carbs
Lentils – Red cook faster and the green or black hold their shape. Easy to add veggies to lentils especially pureed ones for the kids
0 g fat
7 g protein
32 g carbs
Black Beans – Great for side dishes or chili’s with veggies
0 g fat
9 g protein
23 g carbs
Other sources of good fats: Coconut oil (great substitute for butter also), olive oil, nut oils, and avocado, fatty fish (wild salmon, sardines), flax, eggs.
A great way to add your healthy carbs into your diet is to roast them and puree them. Once pureed you can add them into anything. They can even make sauces to your proteins or mix in with soups. I always substitute sweet potatoes for sugar and half of the flour in baking. You can add any pureed veggies to your baking and you will be surprised how easy it is and the kids have no idea!
Easy roasting veggies are cauliflower, carrots, butternut squash, sweet potatoes, peas, beets, red bell peppers, zucchini, squash, apples, berries, kale. Once you add olive oils, salt, pepper and add roasted onions and garlic.
-Thanks to Griselda (who will be hosting optional cooking classes soon!).
Oatmeal: Bob’s Steel Cut Oats – Great mixed with Quinoa and topped with fruit, nuts and Greek Yogurt
2.5 g fat
4 g Protein
25 g carbs
Quinoa: Great as a substitute for rice, salads, oatmeal
0 fat
6 g protein
31 g carbs
Dave’s whole wheat bread
1.5 g fat
6 g protein
22 g carbs
Almonds by the bag – can also put in food processor and make flour to add to foods and desserts. Works great when processed with dates.
14 g fat
6 g protein
1 g carbs
Penne – Ancient Grains and gluten free and tastes great
2 g fat
5 g protein
40 g carbs
Almond milk – 30 calorie vanilla or unsweetened. Great for your smoothies and oatmeal.
2.5 g fat
1 g protein
1 g carbs
Frozen berries
0 fat
1 g protein
17 g carbs
Kale – baby kale prewashed at Costco. Great for smoothies and salads
.5 g fat
3 g protein
9 g carbs
Carrots – organic baby carrots. Can easily be pureed or added to smoothies in a Vitamix or BlendTec.
0 Fat
1 g protein
8 g carbs
Greek Yogurt – Fage or Chobani. Plain has twice the protein. Add honey or agave for flavor or just add to smoothies with Whey protein isolate and fruit
0 fat
23 g protein
9 g carbs
Natural nut butters – peanut or almond
15 g fat
9 g protein
6 g carbs
Chia seed in cereal isle of Costco – put in smoothies or on anything. You won’t taste it on food. Helps curb hunger and expands in stomach
3 g fat
3 g protein
6 g carbs
Lentils – Red cook faster and the green or black hold their shape. Easy to add veggies to lentils especially pureed ones for the kids
0 g fat
7 g protein
32 g carbs
Black Beans – Great for side dishes or chili’s with veggies
0 g fat
9 g protein
23 g carbs
Other sources of good fats: Coconut oil (great substitute for butter also), olive oil, nut oils, and avocado, fatty fish (wild salmon, sardines), flax, eggs.
A great way to add your healthy carbs into your diet is to roast them and puree them. Once pureed you can add them into anything. They can even make sauces to your proteins or mix in with soups. I always substitute sweet potatoes for sugar and half of the flour in baking. You can add any pureed veggies to your baking and you will be surprised how easy it is and the kids have no idea!
Easy roasting veggies are cauliflower, carrots, butternut squash, sweet potatoes, peas, beets, red bell peppers, zucchini, squash, apples, berries, kale. Once you add olive oils, salt, pepper and add roasted onions and garlic.
-Thanks to Griselda (who will be hosting optional cooking classes soon!).
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Replies
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Thanks for the tips Amanda, I have my shopping list ready!0
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Thanks, Amanda. I have printed and saved! I am a Sam's member and will look into and share any choices I find there, too! --Cindy0
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This is going to be tough. No apple turnovers. But wait. They do have almonds and apples and eggs and butter, all good.0
