I asked ChatGPT:
“Make me a high-protein, high-fiber Costco meal plan using only clean ingredients—no seed oils, no weird additives, minimal natural flavors, ideally organic. I want meals for one person that are ready in 20 minutes or less. Prioritize fridge/freezer-friendly options, creative breakfasts, quick lunches (30g+ protein), and easy weeknight dinners for two.”
And it nailed it.
All items below are available at Costco and come from my Clean Costco Finds roundup. Meals hit 30g+ protein, are high in fiber, and meals are scaled for one (breakfasts/lunches) or two (dinners).
🍳 BREAKFASTS for 1 (30g+ protein, under 10 min)
Sourdough Breakfast Sammie
2 Wildgrain sourdough, 1 Jones sausage patty, 2 Vital Farms eggs, 1 Tillamook cheddar, cooked with Mr. Bing Chili Crunch
32g protein • 3g fiber
Birch Benders Waffle Plate
2 Birch Benders waffles, ½ cup A2 Farms Greek yogurt, ¼ cup organic berries, organic Grade A maple syrup drizzle, side: Jones patty or boiled egg
33g protein • 5g fiber
Banana Chia Pudding Crunch
1 Oikos Pro banana yogurt, 2 tbsp chia seeds, almond milk, banana + crushed Simple Mills crackers
30g protein • 9g fiber
Smoked Salmon & Egg Toast
1 Wildgrain toast, ¼ cup Good Culture cottage cheese, 2 oz smoked salmon, 1 grated boiled egg, lemon zest/pepper
34g protein • 4g fiber
Egg & Sausage Power Plate
2 Vital Farms eggs, 1 Jones patty, ½ cup organic roasted sweet potato cubes
32g protein • 6g fiber
Grab‑and‑Go Egg Stack
2 boiled eggs, 1 Tillamook cheddar slice, 1 Siete almond tortilla with almond butter
31g protein • 5g fiber
Optional: Collagen Coffee + Toast
Coffee + Vital Proteins collagen + A2 milk, Wildgrain toast with almond butter
🥗 LUNCHES for 1 (30g+ protein, under 10 min)
Bagged Salad + Chicken
½ Taylor Farms salad kit (Dill Pickle or Mediterranean), 5 oz Kevin’s Roasted Garlic Chicken, Primal Kitchen Caesar or Avocado Lime dressing (sub for included dressing)
35g protein • 7g fiber
Turkey Hummus Wrap
1 Siete or La Tortilla Factory low-carb tortilla, 3 oz Applegate turkey, 2 tbsp Hope hummus, spring mix
30g protein • 6g fiber
Freezer Protein Bowl
½ cup Seeds of Change rice/quinoa, 4 Amylu meatballs, 1 cup organic spinach, Primal Kitchen drizzle
35g protein • 8g fiber
Chicken Caesar Wrap
1 Siete tortilla, 4 oz Kevin’s Roasted Garlic Chicken, chopped romaine, Primal Kitchen Caesar, shaved parm
32g protein • 6g fiber
Mediterranean Snack Plate
5 oz Kevin’s Rotisserie or Roasted Garlic Chicken, ¼ cup Hope hummus, Simple Mills crackers, cucumber, tomatoes, olives
31g protein • 6g fiber
🍽️ DINNERS for 2 (35–40g protein per person, ≤20 min)
Hot Honey Chicken Burger Bowl
2 Amylu Hot Honey Chicken Burgers, 1 cup roasted sweet potatoes, 1 avocado, ½ cup Good Culture cottage cheese, arugula
35g protein • 6g fiber
Air-fry burgers & sweet potatoes, assemble
Korean BBQ Stir Fry
10 oz sous-vide sirloin, 2 cups frozen veggie stir fry mix, 1 cup cooked jasmine rice, Primal Kitchen teriyaki sauce
38g protein • 7g fiber
Sear meat, stir fry veggies, toss with rice & sauce
Smoky Street Tacos
4 Siete tortillas, 8 oz Kevin’s Cilantro Chicken, shredded romaine, ½ cup organic black beans, plain Greek yogurt, hot sauce
35g protein • 7g fiber
Warm tortillas, fill & top
Buffalo Chicken Ranch Bowl
10 oz Kevin’s Buffalo Chicken, 1 cup TruRoots organic brown rice, romaine, avocado, celery, Primal Kitchen Ranch
35g protein • 8g fiber
Reheat chicken & rice, assemble bowl
Creamy Red Pepper Pasta
2 cups cooked lentil pasta, 1 cup sautéed organic spinach, jarred roasted red peppers, 10 oz grass-fed meatballs, 4 tbsp Good Culture cottage cheese, garlic powder, chili flakes
40g protein • 10g fiber
Warm pasta, melt in cottage cheese, stir in spinach, peppers & meatballs
🔍 Quick Cooking Directions (Dinner Recipes)
Korean BBQ Stir Fry
- Heat skillet with avocado oil.
- Add sirloin; sear 1–2 minutes until browned.
- Add veggie stir fry mix; cook until heated through.
- Stir in cooked jasmine rice and 2 tbsp teriyaki sauce; heat through.
Creamy Red Pepper Pasta
- Cook lentil pasta per package.
- Sauté spinach in skillet until wilted.
- Add drained pasta and roasted red peppers.
- Stir in meatballs and cottage cheese until creamy. Season with garlic powder and chili flakes.
🥒 COSTCO SNACKS WITH 10g+ PROTEIN (CLEANISH + EASY)
Great for moms, teens, or lunchbox-friendly snacks that actually keep you full:
Chomps Grass-Fed Beef Stick + Clementine
Savory + sweet combo with 10–12g protein
Hard-Boiled Eggs + Mini Guac Cup + Cucumber Slices
Easy, balanced, and full of healthy fats
Simple Mills Crackers + Hope Hummus + Boiled Egg
Crunchy + creamy + protein win
Oikos Pro Yogurt + Crushed Berries + Hemp Seeds
20g protein with fiber + healthy fats
Mini Tortilla + Almond Butter + Banana Slices
Sweet, salty, fiber-rich, and toddler-approved
Cottage Cheese + Strawberries + Grain-Free Granola
Add cinnamon or drizzle of honey for flavor — 15g+ protein
Cheese + Salami Snack Cup (Bussetto)
22g protein — easy and satisfying
RX Bar or RX Nut Butter Packet + Apple
Clean ingredients, high protein, no prep
👶 COSTCO KIDS SNACKS & MEALS
Perfect for lunchboxes, after school, or toddler snack time:
Amara Smoothie Melts
Clean, melt-in-mouth snack with no added sugar
Simple Mills Cinnamon Crackers + Nut Butter or Yogurt Dip
Feels like Dunkaroos but way cleaner
Applegate Turkey + Mini Guac Cup
Roll it up or cut into toddler-friendly bites
Mini Siete Tortilla + Almond Butter + Banana Slices
Fiber + protein + toddler-approved combo
Fruit + RX Kids Almond Butter Packet
Pre-portioned, no added junk
Chomps Grass-Fed Beef Stick + Clementine
Sneaky protein, surprisingly toddler-loved
Cheese + Salami Snack Cups (Bussetto)
No prep, high-protein, great in lunchboxes
Dave’s Killer Bread Mini Bagel + Nancy’s Organic Cream Cheese
Great breakfast or hearty snack with protein & probiotics
Kidfresh Chicken Meatballs
Serve with frozen peas, rice, or sweet potato
Applegate Chicken Nuggets
Organic, no antibiotics, always a freezer win
Annie’s Organic Mac & Cheese Cups (if stocked)
Fast & familiar — cleaner than most boxed options
🛒 Want It Delivered? Let me help you skip the parking lot chaos—use this link to get 3 FREE $0 delivery orders on your clean Costco haul:
👉 Shop Clean Costco with Instacart
🔗 Related Reads
- Clean High‑Protein Costco Finds
- 10‑Minute High‑Protein Meals
- Postpartum Meal Plan That Works
- ChatGPT Planned My Trader Joes Meal Plan
Be sure to follow me on @kee_to_wellness for more hacks!
