Sample Survival Shopping List

Here is a sample Costco shopping list for a nutrient-rich, filling meal plan. Use these guidelines to help you shop anywhere.

Spring Salad Mix (with Honey Mustard Salad Spritz, grape tomatoes and pine nuts)
Spinach Bag (put spinach in everything:soups, pastas, smoothies, wraps)
Broccoli Bag (steam in your rice cooker and eat a serving daily. Make salads out of it, stir fry it, chew it, add it to soups).
Baby carrots in individual bags- easy and sweet. Use it to snack and to cook.
Canned chicken- easy for chicken salads, all soups, chicken dishes, etc.
Raw almonds- yum!
Raw walnuts-yum!
Yogurt- Mix with cottage cheese, add to fruit salad and sprinkle walnuts in, freeze for fun.
Cottage cheese- eat with Triscuits, fruit, yogurt, add it to smoothies for protein, put in lasagna.
Soy Milk- the Kirkland brand Vanilla is amazing, the best on the market. It keeps on the shelf, which keeps me out of the store, which saves me a ton of money. I use it in everything, except soups and mac and cheese, in which I use powdered milk.
Fruit, fruit, fruit: do it! Their produce is wonderful.
Carrot juice
Dried Plums
Dried Cherries
All natural maple syrup and honey
Clementines...mmm...
Amy's soups: the lentil is amazing!
Costco organic instant oatmeal is low in sugar, has satisfying portions and is cheap.
Cherry tomatoes! Mmmm!
Avacados- guac with fat free mayo, avacados on turkey wraps, in salsas. Serves well as a butter substitute.
Costco's whole wheat bread two pack is cheap and VERY high in fiber- 6 grams a slice!
Organic Peanut butter- filling, has safe fats, and tastes great with apples.
Frozen salmon sections- wonderful broiled
Chicken breasts
Whole wheat pasta
Vegetarian or Turkey chili (watch the fat)

Stay away from: almost everything else at Costco! Trail mixes and granola bars are full of fat and calories. Energy drinks and juices have a ton of hidden calories, and the samples... well... they're naughty.