10 Best Weight-Loss Foods to Buy at Costco, According to a Dietitian

Buying in bulk and losing weight may seem contradictory—unless you're talking about Costco. They not only have bulk containers of chocolate peanut butter cups and giant bags of potato chips but also berries by the pound and vegetables galore. Aside from the produce section, though, it can be overwhelming to sort through all the packaged goods to find the best foods for weight loss.

That's why we've done it for you. These 10 weight-loss foods will make it easier to put together nutrient-rich meals that will help you lose weight without feeling like you're trying. And isn't that the whole point?

Chicken

Chicken is great whether you're trying to lose weight or not. It's high in protein—and protein fills you up and keeps you satisfied, so you may eat less in the long run. It's also lean and has very little fat, especially chicken breast. A 3-ounce portion of skinless chicken breast has just 1 gram of saturated fat and a whopping 26 grams of protein. And you can dress it up any way you want—from Marry Me Chicken to Feta & Roasted Red Pepper Stuffed Chicken Breast, eating for weight loss doesn't have to be bland and boring. Buying frozen chicken that's individually vacuum-packed (or vacuum sealing individual portions at home) allows you to use just the amount you need and cuts down on waste.

Whole Grain Bread

Whole-grain bread is a favorite—for myself and for my clients—because it's packed with protein and fiber, two of the most important nutrients for weight loss (that you won't find a lot of in white bread). Plus, it tastes good. Choose from regular sliced or thin-sliced—either way, you'll get plant-based goodness that you can load up with your favorite toppings to add more nutrition, including healthy fats and protein. Have one or two slices in the morning toasted with avocado and eggs or spread with nut butter and top with fruit to start your day with fiber, protein and healthy fat.

Bagged Salad Kits

One of my clients lost 10 pounds in three months incorporating bagged salad kits into his meals. When I told him to make half his plate vegetables at lunch and dinner, he wasn't sure how he was going to swing that. Enter salad kits, which contain a mix of greens, like kale and cabbage, some toppings, like nuts and seeds, and a dressing. You get a lot of vegetables in one bag. They're an easy way to make half your plate vegetables, which is the recommendation for a balanced plate and sustainable weight loss. Add protein and some healthy fat like nuts or avocado and you've got a well-balanced lunch or dinner. You can also add more veggies like cherry tomatoes, shredded carrots, cucumber or peppers for variety and a fiber boost.

Walnuts

Walnuts make a simple snack or a delicious addition to salads or oatmeal. Regularly eating walnuts has been linked to many health benefits, including a healthier gut microbiome and stable blood sugar. And when your blood sugar is more stable and your gut is healthier, it's easier to manage your weight. Obesity has been linked to inflammation and a healthy gut can help to calm inflammation. Blood sugar that's spiking and crashing—hello, hangry feeling—encourages grabbing simple carbohydrates to get your blood sugar back up so you're feeling better. Snacking on walnuts may help prevent that. A small handful of walnuts with a little bit of dark chocolate makes for a healthy and tasty snack.

Tuna

Don't leave Costco without adding tuna to your cart. Albacore tuna is a great protein source to stock up on because it's shelf-stable and lasts longer than refrigerated meats. Costco sells a few different types that are sustainable and they also carry Safe Catch Tuna.

"The Safe Catch Tuna is an excellent source of omega-3 fatty acids and high-quality protein," says Lauren Manaker M.S., RDN, LD, registered dietitian and author of Fueling Male Fertility." This brand tests every batch of their tuna for heavy metals so I don't have to worry about mercury."

If you're concerned about mercury and Safe Catch tuna isn't available or you're on a budget, you could also get chunk light tuna instead of albacore. Albacore tuna has almost three times as much mercury as chunk light tuna, which is usually made of skipjack tuna.

Tuna is a great addition to the bagged salad kits mentioned above for a weight-loss lunch that takes less than five minutes to throw together. And there are so many dinner recipes you can make with a can of tuna (you'd be surprised!).

Cauliflower Rice

Yes, you can eat white or brown rice and still lose weight, but they both have about 100 calories per ½ cup cooked, while cauliflower rice has only 25 calories per half cup. This allows you to swap rice for cauliflower rice and eat the same volume of the food you love but with fewer calories and carbs. Plus you get a bonus vegetable serving. You could also do half rice and half cauliflower rice if you find the cauliflower rice doesn't sustain you as long. Add some colorful veggies for more nutrients and fiber, plus some protein to make it a meal. It goes great in rice bowls and stir-fries. Of course, you can make your own cauliflower rice, too. Whether you buy it or make it, the recipe possibilities are endless.

Stir-Fry Vegetable Blend

Frozen veggies are just as nutrient-dense, if not more so, than fresh vegetables because they are picked at peak ripeness. A stir-fry vegetable blend is a must-have freezer staple for those nights when you need a veggie at dinner but you're too tired to chop and roast. Add it to any one-pot dish, pasta sauce, omelet or frittata, or spice up your chicken fajitas, ground beef or tofu. I love making a peanut sauce and tossing into veggies and tofu to feel like I'm eating take-out but with more fiber and nutrients to help me keep on track with weight-loss goals.

Frozen Salmon Fillets

"Not much is easier than thawing a piece of salmon and baking it for a healthy dinner that supports weight loss," says Manaker. Salmon has more calories than white fish or chicken but that's because it has omega-3 fatty acids, the beneficial fats that lower inflammation and keep cholesterol levels healthy. They also keep you full longer by suppressing ghrelin, the hunger hormone.

Salmon is delicious with dill and anything creamy, so add a Greek yogurt-based dip with some lemon, serve salmon with portobello mushrooms, or my favorite—whisk maple syrup and mustard to make Maple Mustard Salmon—the perfect sweet, salty combo. Add vegetables on the side and you've got a quick complete meal!

Old Fashioned Oats

Swap your pre-sweetened instant oatmeal packets for a big ole' container of plain, old-fashioned steel-cut or rolled oats. They've got one ingredient: oats. You can sweeten it yourself with fresh fruit—get your berries from Costco too—and up the protein and healthy fat by adding nuts or nut butter and seeds like chia or flax. If it isn't sweet enough for you, drizzle in a little honey or maple syrup.

"Eating oatmeal is an amazing way to start the day. Packed with fiber, enjoying a bowl of oats gives the body some staying power to feel satisfied throughout the morning. Plus, it contains B-vitamins that support weight loss as well," says Manaker.

Greek Yogurt

Greek yogurt has probiotics for a healthy gut and more protein than traditional yogurt. As previously mentioned, a healthy gut can help reduce the inflammation associated with obesity. And protein will help fill you up and keep you satisfied. It's important to include plenty of protein when losing weight to help maintain muscle mass (exercise helps, too!).

I like to buy a big tub of plain 2-5% fat Greek yogurt, which is incredibly creamy and can be used for either sweet or savory recipes. The higher fat option will not only taste better but will also keep you satisfied longer.

Add fruit, a drizzle of honey and a little peanut butter to pack more nutrients, like fiber, protein and healthy fat. You can have it as a post-workout snack when the next meal is still a couple of hours away, or as a quick and easy breakfast when you're craving something sweet but filling to start the day.