Costco and Trader Joe's Hauls for GLP-1 Users: Best Protein Buys
Every item worth buying at Costco and Trader Joe's when you are on semaglutide, tirzepatide, or retatrutide. With macros, prices, and what to skip.
Disclosure: Trimi has no affiliation with Costco, Trader Joe's, or any brands mentioned. Prices are approximate and may vary by location and season. This article is for informational purposes only.
Two stores dominate the GLP-1 community conversation when it comes to groceries: Costco for bulk protein at the best prices, and Trader Joe's for unique, perfectly-portioned high-protein finds. Here is exactly what to buy (and what to walk past) at each store.
Costco: The Top 15 GLP-1 Buys
#1 Best Costco Buy: Premier Protein Shakes (18-Pack)
30g protein per shake | 160 cal | ~$27 for 18 = $1.50/shake
This is the single best value protein purchase for GLP-1 patients anywhere. At regular grocery stores, these are $2.50-3.00 each. Costco saves you $1+ per shake. If you drink one daily, that is $30+ per month saved. Cafe Latte and Caramel are the most popular flavors. See our full protein shake rankings.
More Costco Must-Buys
#2 Kirkland Hard-Boiled Eggs (2-pack of 12)
6g protein per egg | 70 cal | ~$8 for 24 eggs
Pre-peeled, ready to eat. Zero prep. Keep a pack in your fridge at all times. The convenience factor alone makes these worth it for GLP-1 patients who need grab-and-go protein.
#3 Rotisserie Chicken
30g protein per 4 oz | ~$5 per chicken (loss leader)
Still the best deal in any store. Shred the whole bird on Sunday, use all week. Costco's rotisserie has less sodium than most competitors. One chicken = 3-4 days of protein portions.
#4 Kirkland Organic Greek Yogurt (48 oz tub)
17g protein per cup | ~$7 for 48 oz
Comparable quality to Fage at a fraction of the price. Plain, nonfat, and thick. Mix with protein powder for a 40g+ protein bowl. One tub lasts most GLP-1 patients a full week.
#5 Kirkland Frozen Grilled Chicken Breast Strips
26g protein per serving | 130 cal | ~$16 for 6 lbs
Pre-cooked, pre-sliced. Microwave for 2 minutes and add to any meal. The ultimate lazy protein. Throw on salads, in wraps, or eat plain with mustard. At $2.67/lb for cooked chicken, this is unbeatable.
#6 Kirkland Organic Bone Broth (6-pack)
9g protein per cup | ~$12 for 6 cartons
For nausea days and sipping. At $2/carton, it is half the price of premium brands. Stock up — you will use more than you expect.
#7 Frozen Wild-Caught Salmon Portions
25g protein per fillet | ~$25 for 3 lbs (individually wrapped)
Individually vacuum-sealed portions. Thaw one at a time. Bake from frozen in 25 minutes. Premium quality at $8.33/lb — cheaper than most grocery store salmon.
#8 Kirkland Shelled Edamame (Frozen)
12g protein per cup | ~$8 for 4 lbs
Plant-based protein that microwaves in 3 minutes. Add to bowls, stir-fries, or eat as a snack with sea salt.
#9 Babybel Cheese (24-pack)
5g protein per round | 70 cal | ~$10 for 24
Individually wrapped, portable, shelf-stable for hours. Toss in your bag for emergency protein. Light versions have 50 cal each.
#10 Chomps Beef Sticks (Variety Pack)
10g protein per stick | 90 cal | ~$20 for 20 sticks
Clean ingredients, grass-fed, no junk. Keep at your desk, in your car, in your gym bag. One of the best non-refrigerated protein snacks.
Also worth buying at Costco: Cage-free eggs (5 dozen for ~$12), frozen broccoli florets, string cheese (48-count), Optimum Nutrition protein powder (5 lb tub), and LMNT electrolyte packets.
Costco Items to Skip on GLP-1
- Bakery section: Muffins (600+ cal each), croissants, danishes — calorie bombs with no protein
- Giant snack packs: Chips, pretzels, crackers — you will eat less than you think, they will go stale
- Bulk candy and chocolate: Too much temptation in too-large packaging
- Food court pizza and hot dogs: A Costco food court combo can be 1,200+ calories
- Bulk perishables you won't finish: That 5 lb bag of mixed greens will wilt before you eat it
Trader Joe's: The Top 15 GLP-1 Finds
Trader Joe's strength is unique products in portion sizes that work for GLP-1 appetites. No bulk — just smart, single-serve and small-package options.
#1 Best TJ's Find: Everything But the Bagel Seasoning
0 cal | ~$2.50
This is not a protein source itself, but it transforms every protein source. Sprinkle on cottage cheese, eggs, avocado toast, Greek yogurt — it makes bland, high-protein foods genuinely enjoyable. The most recommended Trader Joe's product in every GLP-1 community.
#2 Frozen Turkey Meatballs: 14g protein per 4 meatballs, 160 cal, ~$4. Microwave 3 minutes. Dip in marinara. The perfect GLP-1 snack or mini-meal.
#3 Frozen Grilled Chicken Strips: 19g protein per serving, 110 cal, ~$4. Pre-cooked, pre-seasoned. Add to salads, wraps, or grain bowls. Similar to Costco's but in a GLP-1-friendly smaller package.
#4 Unexpected Cheddar Cheese: 7g protein per oz, ~$4. The most addictive cheese at TJ's. Slice thin and pair with turkey or apple slices for a protein snack.
#5 Greek Yogurt (Whole Milk, Plain): 15g protein per container, ~$1.30. Creamy, thick, and perfectly portioned. Individual containers prevent waste.
#6 Cauliflower Gnocchi: 4g protein per serving, 140 cal, ~$3. Not high protein alone, but pan-fry with chicken sausage and spinach for a 30g protein meal in 10 minutes.
#7 Frozen Chicken Tikka Masala: 20g protein, 350 cal, ~$4. Best frozen meal at TJ's for GLP-1 patients. Perfectly portioned, reasonable macros, and actually tastes good.
#8 Smoked Salmon (Wild): 14g protein per 3 oz, ~$7. For ricotta toast, crackers, or lettuce wraps. Cold protein that requires zero cooking.
#9 Shrimp Stir-Fry (Frozen): 18g protein, 170 cal, ~$5. Microwave 4 minutes. Add to cauliflower rice or regular rice for a complete dinner.
#10 Mini Hold the Cone Ice Cream Cones: Only 70 cal each. When you need something sweet, these tiny portion-controlled cones satisfy the craving without derailing your day.
#11 Protein Peanut Butter Cups: 9g protein per 2 cups, 170 cal, ~$4. Protein-enhanced candy. Satisfies sweet and peanut butter cravings.
#12 Frozen Steel Cut Oats: Individual portions, microwave 3 minutes. Add protein powder for a 30g protein breakfast in 5 minutes.
#13 Chili Lime Chicken Burgers (Frozen): 25g protein per patty, 170 cal, ~$4. Grill or pan-fry. Eat bunless with a salad for a fast dinner.
#14 Teeny Tiny Avocados (bag of 6): Perfect for GLP-1 portions. A regular avocado is too much — these are single-use size.
#15 Bone Broth (shelf-stable): 8g protein per cup, ~$4. Not the best bone broth out there, but convenient and cheap for injection day sipping.
Trader Joe's Items to Skip on GLP-1
- Cookie Butter: 90 cal per tbsp, 1g protein. Dangerously delicious, nutritionally empty.
- Mandarin Orange Chicken: 260 cal per serving, 16g protein — but coated in sugary sauce. Bad ratio.
- Bakery items: The chocolate croissants are legendary but 320 cal with 4g protein.
- Juice and lemonades: Liquid sugar, no protein. Your calorie budget cannot afford these.
- Flavored nuts with coatings: The sweet coatings add sugar and calories. Buy plain nuts instead.
Costco vs. Trader Joe's: When to Shop Where
The Optimal Strategy
Buy at Costco (Monthly)
- Protein shakes (best price)
- Eggs (best price)
- Frozen chicken strips (best value)
- Greek yogurt (largest tub)
- Frozen salmon portions
- Protein powder (bulk)
- Bone broth (6-pack)
- String cheese / Babybel
Buy at Trader Joe's (Weekly)
- Fresh produce (smaller quantities)
- Unique frozen meals (portion-controlled)
- Seasonings and sauces
- Specialty items (smoked salmon, etc.)
- Small-package snacks
- Items you want to try before buying bulk
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Medical Disclaimer: This content is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare provider before starting any medication or treatment program.
Sources & References
- Wilding JPH et al. Once-Weekly Semaglutide in Adults with Overweight or Obesity. NEJM 2021;384:989-1002.
- Jastreboff AM et al. Tirzepatide Once Weekly for the Treatment of Obesity. NEJM 2022;387:205-216.
- Lincoff AM et al. Semaglutide and Cardiovascular Outcomes in Obesity without Diabetes. NEJM 2023;389:2221-2232.
- FDA Prescribing Information for Wegovy (semaglutide) and Zepbound (tirzepatide).