Costco is built for stocking up. This 7-day menu uses a few bulk staples that are high in protein and keep well. Every product listed was checked on Costco’s website or a published label.
We do not list prices. They change and vary by warehouse.
The Products in This Plan
We only used products we could confirm on the retailer’s website or on a published product label. Product lineups change and vary by region, so check your store.
| Product | Used for | Verified at | Nutrition source |
|---|---|---|---|
| Kirkland Signature Rotisserie Chicken | Lunch and dinner | sameday.costco.com | Published label: 3 oz (85 g) = 140 cal, 19 g protein, 7 g fat, 460 mg sodium |
| Kirkland Signature Chunk Chicken Breast, canned, 12.5 oz x 6 | Lunch | www.costco.com | Published label (EWG): 2 oz = 60 cal, 13 g protein, 1 g fat, 270 mg sodium |
| Kirkland Signature Nonfat Greek Yogurt, 48 oz | Breakfast and snacks | Item #1956023 (warehouse item, listed by price trackers; not sold online) | USDA nonfat Greek yogurt |
| Kirkland Signature Wild Alaskan Sockeye Salmon, 3 lb, 5-7 oz portions | Dinner | www.costco.com | USDA sockeye salmon, raw |
| Kirkland Signature Farm-Raised Raw Shrimp, 21-25 count, 2 lb | Dinner | www.costco.com | USDA shrimp, raw |
| Kirkland Signature Liquid Egg Whites, 16 oz x 6 | Breakfast | www.costcobusinessdelivery.com | USDA egg white, raw |
| Kirkland Signature Organic Large Eggs, 2 dozen | Breakfast | www.costcobusinessdelivery.com | USDA whole egg, raw |
Day 1
- Breakfast: 1 large egg + 1/2 cup liquid egg whites (50 g + 122 g); 1 slice whole-wheat bread (32 g); 1 cup raw spinach (30 g). About 24 g protein, 222 calories.
- Lunch: 4 oz rotisserie chicken, skin removed where possible (113 g); 1/2 cup cooked white rice (79 g); 1 cup cooked frozen broccoli (184 g). About 33 g protein, 341 calories.
- Dinner: 1 sockeye portion, about 6 oz raw (170 g); 1/2 cup baked sweet potato (100 g); 2 cups chopped romaine (94 g). About 41 g protein, 329 calories.
- Snack: 3/4 cup nonfat Greek yogurt (170 g); 1/2 cup blueberries (74 g). About 18 g protein, 142 calories.
Day 2
- Breakfast: 3/4 cup nonfat Greek yogurt (170 g); 1/2 cup dry oats (40 g), cooked in water; 1/2 cup blueberries (74 g). About 23 g protein, 294 calories.
- Lunch: 1/2 can chunk chicken breast, drained (about 4 oz / 113 g); 1 whole-wheat tortilla, 8-inch (49 g); 2 tbsp salsa (32 g); 2 cups chopped romaine (94 g). About 32 g protein, 297 calories.
- Dinner: 6 raw shrimp (21-25 count), cooked (about 4 1/2 oz / 128 g raw); 1/2 cup cooked white rice (79 g); 1 cup cooked frozen broccoli (184 g). About 34 g protein, 263 calories.
- Snack: 2 large eggs (100 g raw weight); 1 medium apple (182 g). About 13 g protein, 238 calories.
Day 3
- Breakfast: 3/4 cup liquid egg whites (183 g); 1 slice whole-wheat bread (32 g); 1 cup raw spinach (30 g). About 25 g protein, 183 calories.
- Lunch: 4 oz rotisserie chicken, skin removed where possible (113 g); 1/2 cup cooked quinoa (93 g); 2 cups chopped romaine (94 g). About 31 g protein, 314 calories.
- Dinner: 1 sockeye portion, about 6 oz raw (170 g); 1/2 cup cooked white rice (79 g); 1 cup cooked frozen broccoli (184 g). About 46 g protein, 377 calories.
- Snack: 3/4 cup nonfat Greek yogurt (170 g); 1 medium banana (118 g). About 19 g protein, 205 calories.
Day 4
- Breakfast: 3/4 cup nonfat Greek yogurt (170 g); 1 medium banana (118 g); 1 tbsp peanut butter (16 g). About 22 g protein, 301 calories.
- Lunch: 1/2 can chunk chicken breast, drained (about 4 oz / 113 g); 1/2 cup baked sweet potato (100 g); 1 cup cooked frozen broccoli (184 g). About 34 g protein, 262 calories.
- Dinner: 4 oz rotisserie chicken, skin removed where possible (113 g); 1/2 cup cooked quinoa (93 g); 1 cup raw spinach (30 g). About 30 g protein, 305 calories.
- Snack: 2 large eggs (100 g raw weight); 1/2 cup blueberries (74 g). About 13 g protein, 185 calories.
Day 5
- Breakfast: 1 large egg + 1/2 cup liquid egg whites (50 g + 122 g); 1 slice whole-wheat bread (32 g); 1/2 cup blueberries (74 g). About 24 g protein, 258 calories.
- Lunch: 4 oz rotisserie chicken, skin removed where possible (113 g); 1 whole-wheat tortilla, 8-inch (49 g); 2 tbsp salsa (32 g); 2 cups chopped romaine (94 g). About 32 g protein, 364 calories.
- Dinner: 6 raw shrimp (21-25 count), cooked (about 4 1/2 oz / 128 g raw); 1/2 cup cooked quinoa (93 g); 1 cup cooked frozen broccoli (184 g). About 36 g protein, 272 calories.
- Snack: 3/4 cup nonfat Greek yogurt (170 g); 1 medium apple (182 g). About 18 g protein, 195 calories.
Day 6
- Breakfast: 3/4 cup nonfat Greek yogurt (170 g); 1/2 cup dry oats (40 g), cooked in water; 1 medium banana (118 g). About 24 g protein, 357 calories.
- Lunch: 1/2 can chunk chicken breast, drained (about 4 oz / 113 g); 1/2 cup cooked white rice (79 g); 1 cup cooked frozen broccoli (184 g). About 34 g protein, 274 calories.
- Dinner: 1 sockeye portion, about 6 oz raw (170 g); 1/2 cup baked sweet potato (100 g); 1 cup raw spinach (30 g). About 41 g protein, 320 calories.
- Snack: 2 large eggs (100 g raw weight); 1 medium apple (182 g). About 13 g protein, 238 calories.
Day 7
- Breakfast: 3/4 cup liquid egg whites (183 g); 1 slice whole-wheat bread (32 g); 1/2 cup blueberries (74 g). About 24 g protein, 218 calories.
- Lunch: 4 oz rotisserie chicken, skin removed where possible (113 g); 1/2 cup baked sweet potato (100 g); 2 cups chopped romaine (94 g). About 28 g protein, 293 calories.
- Dinner: 6 raw shrimp (21-25 count), cooked (about 4 1/2 oz / 128 g raw); 1/2 cup cooked white rice (79 g); 1 cup cooked frozen broccoli (184 g). About 34 g protein, 263 calories.
- Snack: 3/4 cup nonfat Greek yogurt (170 g); 1 tbsp peanut butter (16 g). About 21 g protein, 196 calories.
Daily Totals
| Day | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 | 1035 | 116 g | 89 g | 25 g | 15 g |
| 2 | 1092 | 102 g | 130 g | 22 g | 23 g |
| 3 | 1079 | 120 g | 105 g | 22 g | 16 g |
| 4 | 1053 | 99 g | 100 g | 33 g | 18 g |
| 5 | 1088 | 109 g | 115 g | 24 g | 24 g |
| 6 | 1188 | 111 g | 140 g | 24 g | 21 g |
| 7 | 970 | 107 g | 92 g | 21 g | 16 g |
Each day gives about 99 to 120 g of protein and 970 to 1188 calories. Calories are a result of the menu, not a target. Adjust portions to your hunger and needs, and ask a registered dietitian if you want a personal plan.
How we calculated: Rotisserie chicken values are scaled from its published label (3 oz = 140 calories, 19 g protein, 7 g fat, 460 mg sodium). Canned chicken values come from its published label (2 oz = 60 calories, 13 g protein). All other foods use the closest USDA FoodData Central (SR Legacy) entry. Your package label may differ slightly.
Shopping List
- 1 to 2 Kirkland Signature Rotisserie Chickens (about 16 oz of meat used)
- Kirkland Signature Chunk Chicken Breast (2 cans used)
- Kirkland Signature Nonfat Greek Yogurt, 48 oz (about 4 1/2 cups used)
- Kirkland Signature Wild Alaskan Sockeye Salmon (3 portions used)
- Kirkland Signature Raw Shrimp (18 shrimp used)
- Kirkland Signature Liquid Egg Whites (about 3 cups used)
- Kirkland Signature Organic Large Eggs (9 eggs used)
- Whole-wheat bread, rolled oats, rice, quinoa, whole-wheat tortillas, salsa, peanut butter
- Frozen broccoli, romaine, spinach, blueberries, bananas, apples, sweet potatoes
Tips
Shred the chicken on day one
Pull the rotisserie chicken off the bone the day you buy it. Use it within 3 to 4 days, or freeze it in 4 oz bags.
Watch the sodium
Rotisserie and canned chicken are salty. Rinse canned chicken and pair it with fresh vegetables.
For more ways to use the bird, see our high-protein chicken meal prep guide. Shopping on a budget? Try our cheap high-protein meals.
FAQ
How much protein does this Costco meal plan give?
About 99 to 120 g of protein a day, based on published labels for the chicken products and USDA data for the other foods.
Is Costco rotisserie chicken a good protein source?
Yes. Its label lists 19 g of protein per 3 oz serving. It is also fairly high in sodium, at 460 mg per serving.
Is this plan low in calories?
It gives about 970 to 1188 calories a day. That is a result of the menu, not a target. Add portions if you are hungry.
