Dietitian's Favorite Mediterranean Diet Items At Costco: Price, Costs & What To Expect
Okay, let's talk about something that might sound a little… unusual. You know how dietitians are supposed to be all about kale smoothies and measuring everything? Well, guess what? Even the food gurus have their secret stash. And where do they often find these treasures? The land of bulk buys: Costco.
I know, I know. You're picturing a dietitian lugging around a giant tub of mayonnaise. But nope! Think healthier. Think Mediterranean. That sunny, vibrant way of eating that’s good for your heart and your taste buds? It’s totally achievable at Costco. And today, we’re diving into some of my (ahem, their) favorite Mediterranean gems you can snag there.
First up, let’s talk about the king of healthy fats: Olive Oil. You can’t do Mediterranean without it. Costco has some fantastic deals on large bottles of extra virgin olive oil. We’re talking gallons, people! It might seem like a big upfront cost, but think about how much you use. A good quality olive oil can run you quite a bit per bottle at a regular grocery store. At Costco, you’re getting a significant saving per ounce. Expect to pay anywhere from $25 to $50 for a large jug, depending on the brand and type. Is it an investment? Absolutely. But it’s an investment in deliciousness and good health. Plus, it lasts forever. Or at least, until you’ve drizzled it on everything from salads to roasted veggies.
Next on our list: Nuts and Seeds. Almonds, walnuts, pistachios, sunflower seeds, pumpkin seeds – Costco has them all in massive bags. These are perfect for snacking, adding to yogurt, or tossing into salads. They’re packed with healthy fats, protein, and fiber, keeping you full and satisfied. A big bag of almonds might set you back around $15 to $25. Walnuts, which are great for brain health, can be similar. While the initial price might make you blink, consider the price per serving. You’re getting way more bang for your buck than those tiny, overpriced bags you find elsewhere. And trust me, having a stash of these on hand means you’re less likely to grab something less healthy when hunger strikes.
Let’s move on to the fishy side of things. Salmon! Costco’s frozen salmon fillets are a dietitian’s dream. They’re wild-caught, rich in omega-3 fatty acids, and incredibly versatile. You can bake it, grill it, or even pan-sear it. A large pack of frozen salmon fillets might cost you between $30 and $60, depending on the quantity and origin. Again, the initial outlay seems hefty, but when you break it down per meal, it's often cheaper than buying smaller portions regularly. Plus, knowing you have healthy protein ready to go in your freezer is a game-changer for weeknight dinners.
Now, for the produce section. While Costco might not be the absolute cheapest for every single fruit and vegetable, they have some solid options. Think berries! Big tubs of fresh strawberries, blueberries, or raspberries are often available. These are antioxidant powerhouses. A large container might be around $8 to $15. They’re perfect for smoothies, topping oatmeal, or just enjoying on their own. If you can’t use them all fresh, freeze them! They freeze beautifully and are just as good for smoothies later on. Also, keep an eye out for bags of avocados. While the price can fluctuate, sometimes you can find a good deal on a 6-pack for around $7 to $10. They’re a staple in Mediterranean cooking and packed with monounsaturated fats.
What about pantry staples? Canned Tuna and Sardines. Yes, I know, sardines aren't for everyone. But for those who embrace them, they’re a nutritional powerhouse and incredibly budget-friendly. You can find multi-packs of tuna or sardines for around $10 to $20. They’re a quick and easy source of protein and omega-3s. Think tuna salad, adding sardines to pasta, or even just eating them straight from the can (if you're feeling brave!).
And let’s not forget the grains! Quinoa and Oats. Costco often has large bags of these whole grains. Quinoa is a complete protein and a fantastic base for salads or bowls. A big bag might be around $10 to $20. Rolled oats for your morning porridge? You can get a massive container for $8 to $15. These are staples that keep you feeling full and provide sustained energy. They are far more nutritious than refined grains and will cost you less per serving in the long run.
So, there you have it. The secret is out. Dietitians can indeed be found browsing the aisles of Costco, filling their carts with delicious, healthy ingredients for a Mediterranean lifestyle. It might not be the most glamorous grocery shopping, but it’s smart. And sometimes, the most “unpopular” opinion is that the best, healthiest food can also be found in the land of bulk. Happy shopping!