10 easy @costco dinners that are high-protein, high-fiber, and low-calorie 💪
✔️ Pre-made meals
✔️ Pasta options
✔️ Oven & crockpot dinners

👇 All 10 meals + brands featured in this video:
1️⃣ Monster Mash
2️⃣ Mac and Beef @allgoodles
3️⃣ Chicken Sandwich @schmidtoldtyme
4️⃣ Seafood Pasta @enjoybrami
5️⃣ Kevin’s Natural Foods @kevins.natural.foods
6️⃣ Seared Beef
7️⃣ Seared Salmon @cuisinesolutions
8️⃣ Rotisserie Chicken
🔟 Burger @amylufoods @bubbaburger

Perfect for busy weeks, fat loss, or just eating better without overthinking it.

🎥 Full breakdown on YouTube — link in bio

These 10 simple Costco meal ideas are perfect for busy weeks, fat loss, and eating healthier without overthinking it.

In this video, I break down 10 high-protein Costco dinners, including:
✔️ Premade Costco meals
✔️ Easy pasta options
✔️ Oven-ready & crockpot dinners
✔️ Budget-friendly, time-saving meals
Each meal is quick, filling, and macro-friendly, making them ideal for:
• Weight loss & fat loss
• High-protein meal prep
• Busy professionals & families
• Healthy eating on a budget

👇 All 10 meals + brands featured in this video:
1️⃣ Monster Mash
2️⃣ Mac & Beef – @allgoodles
3️⃣ Chicken Sandwich – @schmidtoldtyme
4️⃣ Seafood Pasta – @enjoybrami
5️⃣ Kevin’s Natural Foods – @kevins.natural.foods
6️⃣ Seared Beef
7️⃣ Seared Salmon – @cuisinesolutions
8️⃣ Rotisserie Chicken
9️⃣ Burger – @amylufoods & @bubbaburger

👉 If you shop at Costco and want healthy, high-protein meals that actually taste good, this list will save you time, money, and calories.

🛒 Stores we shop at & feature regularly:
@costco | @kroger | @walmart | @wegmans | @wholefoods | @target | @aldiusa | @keyfoodstores | @stopandshop

🔔 Subscribe for more Costco finds, high-protein meal ideas, and fat-loss tips!

00:0-1:04 | Introduction
1:05-1:54 | Monster Mash
1:55- 3:09 | Hamburger Helper
3:10-4:59 | Chicken sandwich
5:00- 5:44 | Protein pasta
5:45 – 6:39 | Kevin’s food
6:40 | Air fryer salmon and air fryer steak
7:25 – 7:59 | Chicken wings
8:00 – 8:49 | Pre cooked chicken
8:50 – 9:14 | Burger
9:15 – 10 | Outro

As a man in my 30s, the size of my calves may be more important than how much money I have in the bank or what kind of car I’m driving. I’m kidding, but really who wants to be embarrassed when they show up at the beach. You’ve constantly been told calves are simply genetic, and that’s true with every single muscle. Some people have better shape in their biceps or shoulders, but that doesn’t mean there’s nothing you can do about it. Even if you don’t naturally have a muscle that’s the most aesthetically pleasing, you can always still grow it which will help with its overall appearance.

Calves require full range of motion, a deep stretch at the bottom, and high repetitions. I do 20 sets of calves a week, 5 sets 4 days a week, with reps ranging between 15-20. The sets take me about a minute to complete. I’m really controlling the negative and stretching at the bottom. If you’re brand new to training calves, start light, focus on form, your strength will follow.

Breakfast at @target 🛒🥣

4 healthy + quick options you can grab and go:

1️⃣ @catalinacrunch with @fairlife milk
  or @ghost to unlock your childhood memories

2️⃣ Greek yogurt + frozen fruit 🍓

3️⃣ @redsfoods egg white sandwich 🍳

4️⃣ Pre-made shakes:
  @premierprotein or @chobani
  drinkable Greek yogurt is ELITE

Want our FREE Target grocery guide?
Comment “DRINKABLE” ⬇️👇

The single most important skill for fat loss?
👉 Mastering portion size.

That means using a food scale.
And learning reverse tare = game changing.

Here I am demonstrating with almond butter. A portion size of almond butter is 32 grams. You can find the portion size of any food on the nutrition label.

To reverse tare, put the jar on the scale, without the lid 🤣, zero out the scale, scoop the portion size of the food, in this case it is a -32g.

Simple reverse math. Zero guesswork.

If you do not learn how to portion food properly you will always rely on fad or exclusionary diets.

Need help dialing this in?
Join our coaching program.

@barebells.usa Protein Soda — Product Review 🥤

This feels like the natural evolution of the clear protein market.
Especially great in the summertime. Big fan overall.

Only downside for me:
200mg of caffeine a day – I do not have caffeine after 1pm so this limits when I will reach for one of these.

Macros:
• 50 calories
• 10g protein
✅ Passes the test
• Lean protein source

Flavors are fantastic. Strawberry is my least favorite but still a good flavor. Solid option if you want something light, refreshing, and protein-forward.

Have you tried any protein sodas yet?

The single most important factor in fat loss:
Portion size.

If you can master this, the fat comes off and ultimately will result in more freedom.

A food scale is science.
Without it, you’re guessing — and that’s why most people stay stuck cycling fad diets.

Learning how to use a food scale isn’t optional.
It’s a core part of how I coach clients to get real, sustainable results.

Ready to actually change your life?
Go to jacobzemer.com

@questnutrition Iced Coffee review ☕
️
Quick breakdown:
• 90 calories
• 10g protein (bioavailable)
• 0 added sugar
• 3g fiber
• Lean protein source
• 200mg caffeine
Vanilla protein and mocha flavors.

Not life-changing — being honest —
but solid, convenient, and better than @drinksupercoffee

Good option if you want caffeine + protein without extra sugar.

Have you tried it? Which flavor?

Just a friendly Reminder…

I am not your friend. People do not hire me to ask them about their weekends or to talk to them about their family. People hire me to call them out on their bull💩 because that’s the integral part in helping you realize your dreams and reach your goals.

The way I show people I care is by getting them the results that they want. Link in bio to find out more.

Most people under-eat protein at breakfast.

I provide 3 high-protein, high-fiber breakfasts that actually keep you satisfied 👇
🥣 Greek yogurt + berries
🥯 Lox on a high-fiber bagel
🍳 Omelette with cottage cheese

Full breakdown on YouTube.
👉 Link in bio

If you don’t start your day with high protein, it becomes way harder to hit your protein target by the end of the day.
And fiber keeps you full, so you’re not ravenous 2 hours later.

For my coaching clients, I recommend ~0.8g of protein per pound of bodyweight 👇

🥣 1. Nonfat Greek Yogurt + Berries
High protein, high fiber, fast and easy.

🥯 2. Lox on a High-Fiber Bagel
Protein + fiber + healthy fats = sustained energy.

🍳 3. Omelette with Nonfat Cottage Cheese

A protein powerhouse that keeps you full for hours.

👉 Want your custom protein + calorie targets?
Download my app here:
📱 https://www.jacobzemer.com/fitness-training-app/

👉 Want custom meal plans + 1:1 coaching?
Apply here:
🔥 https://www.jacobzemer.com/apply-lp/

I have helped thousands of people lose weight, including clients on GLP-1s

Always talk to your doctor, but these are 5 things every client on GLP-1s needs to understand:

1️⃣ Scope of the project
Fat loss takes time. Set a realistic timeframe from the start.

2️⃣ Labs matter
Quarterly blood work isn’t optional — it’s part of doing this responsibly.

3️⃣ Build lifestyle habits
The medication helps. Habits keep the weight off.

4️⃣ Re-evaluate dosage at your goal
More isn’t better. The goal is effectiveness, not dependency.

5️⃣ Establish maintenance calories
If you don’t know how to maintain, the weight comes back.

GLP-1s are a tool — not the solution by themselves.

Save this if you’re using one or thinking about it.