I love watching “What I Eat in a Day” videos, and today I thought I’d take you along with me—not only through my meals but also through my latest $400 Costco haul that’s fueling my high-protein lifestyle. Whether you’re bulking, toning, or just trying to hit your protein goals while eating clean, I think you’ll find something helpful here.
Why High Protein?
Before we get into the food, let’s talk why. I’ve been focused on a high-protein diet for a few main reasons:
- Muscle maintenance and recovery – I work out 4–5 days a week, and protein helps support that.
- Satiety – Higher protein meals keep me fuller longer, which reduces snacking.
- Metabolic boost – Protein has a higher thermic effect than carbs or fats, which slightly increases calorie burn during digestion.
I aim for 120–140g of protein daily, depending on my training intensity. Now, let’s dive into what a typical day looks like—and what from Costco helps make it possible.
Morning: Protein-Packed Start
7:30 AM – Black Coffee + Morning Supplements
I start with a hot cup of black coffee, sometimes with a dash of cinnamon, and my morning supplements (vitamin D, fish oil, and a probiotic). I fast until around 9:00 AM.
9:00 AM – Protein Smoothie
My go-to smoothie is simple, but delicious and around 40g of protein:
- 1 scoop of Orgain or Dymatize whey protein (Costco!)
- 1/2 banana
- 1 tbsp peanut butter
- 1/2 cup frozen blueberries
- 1 cup almond milk
- Handful of spinach
- Ice cubes
I love how easy this is to prep and sip while working. The frozen blueberries give it a great texture and antioxidants.
Mid-Morning: Light Snack
11:00 AM – Greek Yogurt Bowl
This is my favorite “mini meal” that still packs a punch:
- 1 cup Kirkland Greek yogurt (plain, 18g protein)
- Handful of berries
- 1 tbsp chia seeds
- Drizzle of honey
It’s filling, fresh, and gives me a protein boost without feeling heavy.
Lunch: High Protein, High Satisfaction
1:00 PM – Chicken and Quinoa Bowl
This is usually a meal-prepped lunch that I batch cook on Sundays using my Costco ingredients. Today’s bowl:
- 4 oz grilled chicken breast (marinated with lemon and herbs)
- 1/2 cup cooked quinoa
- 1/2 cup roasted sweet potatoes
- Spinach, cucumbers, and tomatoes
- Olive oil + balsamic dressing
- Sprinkle of feta
~40g of protein, fiber-rich, and super satisfying.
Afternoon: Keep It Going
3:30 PM – Protein Snack Plate
I like to switch it up from bars or shakes, so I make a little “mini charcuterie” plate:
- 2 boiled eggs
- 1 string cheese (Costco brand)
- 1 oz turkey breast slices
- A few baby carrots and cucumbers
- Mustard or hummus to dip
Easy to throw together and keeps me full until dinner.
Dinner: Cozy and Clean
6:30 PM – Salmon + Veggie Stir Fry
Dinner is always hearty but clean. Tonight:
- 5 oz wild-caught Costco frozen salmon (air fried)
- Stir-fried veggies (broccoli, bell peppers, onions, snap peas)
- 1/2 cup jasmine rice
- Dash of sesame oil and soy sauce
This meal hits around 45g of protein, is omega-rich, and delicious. The Costco frozen salmon packs are seriously underrated!
Dessert or Evening Snack
8:30 PM – Protein Ice Cream or Cottage Cheese Bowl
If I’m still hungry or need to hit my macros, I’ll go for:
- 1/2 cup Good Culture cottage cheese (Costco sometimes stocks it)
- 1 tsp almond butter or cinnamon
- A square of dark chocolate crumbled in
Or I’ll make a quick protein “ice cream” by blending:
- 1 frozen banana
- 1 scoop chocolate whey protein
- Splash of almond milk
- Pinch of salt + cocoa nibs
The $400 Costco Haul (Protein Focused)
Now here’s the fun part—what I picked up at Costco to support all this! Yes, I dropped $400, but it’s worth it for the convenience, quality, and bulk pricing.
Proteins:
- Kirkland Boneless Skinless Chicken Breasts – $23
- Wild-Caught Sockeye Salmon (Frozen) – $36
- Eggs (24 count) – $6
- Hard-Boiled Eggs Pack (pre-cooked) – $10
- Turkey Breast Slices (packaged) – $13
- Dymatize ISO100 Protein Powder (5 lbs) – $59
- Kirkland Greek Yogurt (Plain, 48oz) – $6
- Cottage Cheese (Good Culture or Kirkland) – $6
- Almond Butter (2 jars) – $11
Grains & Pantry:
- Quinoa (Organic) – $10
- Brown Rice + Jasmine Rice Pack – $15
- Almond Milk (6 pack) – $9
- Peanut Butter (2-pack, natural) – $8
Frozen & Fresh Produce:
- Frozen Blueberries (3 lbs) – $10
- Frozen Veggie Stir-Fry Mix – $8
- Baby Spinach (1 lb) – $4
- Mixed Bell Peppers – $7
- Sweet Potatoes – $6
- Avocados (bag of 5) – $8
Snacks & Extras:
- String Cheese Pack – $10
- Chia Seeds (2 lbs) – $9
- Dark Chocolate Squares (85%) – $12
- Protein Bars (RX or Kirkland) – $18
- Coffee Beans (2 lb bag) – $16
Honestly, I could write a whole post just about how much I love Costco. It’s a lifesaver for eating clean, getting in protein, and still feeling like I have variety. Plus, it cuts down on my weekly grocery trips because I’m stocked for weeks.
Final Thoughts
A high-protein lifestyle doesn’t mean boring or repetitive. It’s about strategic planning, batch cooking, and having ingredients on hand that support your goals. My $400 haul may seem steep, but it fuels at least 3-4 weeks of eating well, with enough flexibility to mix things up.
I hope this “What I Eat in a Day” gave you some inspiration—whether it’s what to cook tomorrow or what to add to your next Costco list. If you want a downloadable shopping list or macro breakdown, just let me know—I’d be happy to share!
Eat well, lift heavy, and enjoy every bite. 💪🍴
