If you’ve been following me for a while, you know I’ve been a diehard Costco shopper since my early days as a broke trainer at Equinox. Back then, the only way I could afford to bodybuild was by buying in bulk—and honestly, that hasn’t changed much. Costco has always come through with affordable, high-quality protein staples that make it easier to stay consistent without breaking the bank.

Let’s walk through the aisles together as I break down my go-to protein finds—both supplements and whole foods—that I’ve bought historically and still buy today.

Protein Powder: My Top Pick

Let’s kick it off with a gem that just so happens to be on sale during this trip: Ascent Whey Protein. Here’s why it’s a winner:

1. It Passes the Test: I always look for a protein-to-calorie ratio of at least 10g protein per 100 calories. Ascent clocks in at 25g of protein and only 120 calories—crushing it.
2. Trusted Brand: Ascent is well-respected in the industry. No shady amino spiking, no red flags—just clean, effective protein.
3. Affordable: Normally $55 for 4.4 lbs, but it’s on sale for $44. For the quality? That’s unbeatable at Costco.

Pre-Made Protein Shakes

In the past, I’ve reviewed 10 popular protein shakes and these two came out on top for taste and macros:

• Fairlife Nutrition Plan: My absolute favorite—30g of protein, 150 calories, and it tastes like real chocolate milk. Rich, creamy, and fridge-friendly.
• Slate Milk: Also excellent—20g protein, 100 calories, and great taste. 

Bonus Tip: Core Power (another Fairlife product) is also available here but doesn’t hit the same on taste or macros.

Whole Food Protein: Meat, Eggs & Poultry

Let’s take a break from supplements and get into the real food section.

Garlic Seasoned Chicken Wings

Incredible flavor—perfect from the oven or air fryer. But keep in mind:

• They’re a fattier protein source.
• No nutrition label, so we rely on estimates. I always assume the higher calorie option when I don’t know for sure. These don’t pass The Protein Test, but they’re a great add-on once your protein needs are already met.

Kevin’s Natural Foods Pre-Cooked Meals

Not a daily go-to, but great for busy nights:

• 150–160 calories and 20g protein per serving.
• They taste really good and they pass the test. I keep a few in the freezer just in case.

Salmon Options

Most salmon at Costco is farm-raised Atlantic—not ideal. But if you’re buying here, go for the Wild Caught Sockeye. It’s the cleanest option, though it tastes a bit different than traditional salmon.

Eggs & Egg Whites: Best Budget Deal

If you take one thing from this post, let it be this: Costco egg whites are the best deal in the game.

• $11.69 gets you six cartons, which usually retail for $4–$5 each elsewhere.
• Five dozen eggs for $12? Come on.

My go-to breakfast:
3 whole eggs + ½ cup egg whites + raspberries on the side. That’s about 40g of protein to start the day strong.

Ground Turkey & Chicken Thighs: My Poultry Staples

• Ground Turkey: 150 calories, 22g protein, and under 10g of fat. Lean but flavorful—perfect ratio. I even fed this to my dog Pudding when I couldn’t afford the fancy stuff.
• Chicken Thighs: 160 calories, 19g protein. Same deal—just enough fat to keep them juicy and delicious.

Both pass The Protein Test and are great lean protein sources with taste and affordability.

Protein Bars: What Actually Passes?

Let’s talk bars. Costco has tons of options, but here are the only ones I truly recommend:

Kirkland Signature Protein Bars

• 190 calories, 21g protein, 10g fiber.
• Tastes similar to a Quest Bar but way more affordable. This is my top pick.

Honorable Mentions:

• Simply Protein: 150 cal, 15g protein, 7g fiber. But the taste? Not it.
• Think! Bar: Okay macros, but only 1g of fiber.
• Pure Protein: Meh—some of the protein comes from collagen, which isn’t optimal.

Hard Pass:

• RX Bars: More of a carb bar than a protein bar. Not worth it for your protein goals.

Chicken Nuggets That Actually Work

You might not expect it, but Kirkland Chicken Nuggets are fire.

• 140 calories, 16g protein.
• Taste better than Just Bare (IMO), and cheaper too. Great for an air fryer or oven. I have them at least once a week.

Greek Yogurt: High-Protein Snacks

Costco carries tons of options, but here’s what I grab:

• Oikos Triple Zero (Flavored): Zero fat, zero sugar, zero artificial sweeteners. Great taste and great macros.
• Plain Greek Yogurt: Either Kirkland or Chobani. Both are solid picks for a non-flavored, high-protein option.

Shopping for Gains Doesn’t Have to Break the Bank

There you have it—my full protein haul from Costco. Whether you’re a beginner in the gym or a seasoned lifter, this list can help you hit your macros without draining your wallet.

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Thanks for reading and happy shopping!