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Simple 7-Day Meal Plan for Costco Shoppers
| Meal Plan at a Glance | ||
|---|---|---|
| Breakfast/ A.M. Snack | Lunch/ P.M. Snack | Dinner/ Evening Snack |
| Smoothie/ Mixed nuts | Ramen/ RX bar | Chicken pasta/ Yogurt & banana |
| Overnight oats | Sandwich/ RX bar | Salmon & veggies/ Yogurt & berries |
| Overnight oats/ Mixed nuts | Sandwich/ RX bar | Shrimp & rice/ Mango |
| Overnight oats/ Yogurt & berries | Sandwich/ RX bar | Rice & beans/ Mango |
| Chia pudding | Sandwich/ Banana & nut butter | Quinoa bowl/ Mixed nuts |
| Chia pudding | Sandwich/ Banana & nut butter | Ravioli/ Dates & nut butter |
| Chia pudding | Ramen/ RX bar | Tortellini/ Dates & nut butter |
Day 1
Photographer: Jake Sternquist, Food Stylist: Sammy Mila, Prop Stylist: Gabriel Greco.
Breakfast (327 Calories)
Morning Snack (199 Calories)
- ¼ cup unsalted mixed nuts
Lunch (450 calories)
Afternoon Snack (180 Calories)
Dinner (458 Calories)
Evening Snack (228 Calories)
- ½ cup whole milk plain Greek yogurt
- 1 medium banana
Daily totals: 1843 calories, 70 g fat, 94 g protein, 231 g carbohydrates, 37 g fiber, 1080 mg sodium
To make it 1,500 calories: Omit morning snack and banana from evening snack.
To make it 2,000 calories: Increase to 1 cup yogurt for evening snack and add 1 cup sliced strawberries to morning snack.
Day 2
Photographer: Greg Dupree; Food Stylist: Jennifer Wendorf;Prop Stylist: Josh Hoggle
Breakfast (419 Calories)
Lunch (518 calories)
Afternoon Snack (200 Calories)
- 1 Chocolate Sea Salt RX Bar
Dinner (473 Calories)
Evening Snack (177 Calories)
- ½ cup whole milk plain Greek yogurt
- 1 cup sliced strawberries
Daily totals: 1787 calories, 82 g fat, 84 g protein, 194 g carbohydrates, 40 g fiber, 1491 mg sodium
To make it 1,500 calories: Omit afternoon snack and strawberries from evening snack.
To make it 2,000 calories: Add ¼ cup unsalted mixed nuts for morning snack.
Day 3
Breakfast (419 Calories)
Morning Snack (199 Calories)
- ¼ cup unsalted mixed nuts
Lunch (518 calories)
Afternoon Snack (180 Calories)
Dinner (419 Calories)
Evening Snack (50 Calories)
Daily totals: 1785 calories, 84 g fat, 75 g protein, 205 g carbohydrates, 39 g fiber, 1287 mg sodium
To make it 1,500 calories: Omit morning snack and reduce rice serving with dinner to ½ cup.
To make it 2,000 calories: Add 1 cup whole milk plain Greek yogurt to evening snack.
Day 4
Breakfast (419 Calories)
Morning Snack (177 Calories)
- ½ cup whole milk plain Greek yogurt
- 1 cup sliced strawberries
Lunch (518 calories)
Afternoon Snack (200 Calories)
- 1 Chocolate Sea Salt RX Bar
Dinner (414 Calories)
Evening Snack (50 Calories)
Daily totals: 1777 calories, 73 g fat, 64 g protein, 236 g carbohydrates, 49 g fiber, 1383 mg sodium
To make it 1,500 calories: Omit Apple with Cinnamon Almond Butter from lunch, and omit evening snack.
To make it 2,000 calories: Add ¼ cup unsalted mixed nuts to evening snack.
Day 5
Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia Bayless
Breakfast (356 Calories)
Lunch (539 calories)
Afternoon Snack (230 Calories)
Dinner (500 Calories)
Evening Snack (199 Calories)
- ¼ cup unsalted mixed nuts
Daily totals: 1825 calories, 90 g fat, 72 g protein, 199 g carbohydrates, 43 g fiber, 1496 mg sodium
To make it 1,500 calories: Omit hummus from lunch and omit evening snack.
To make it 2,000 calories: Increase to 1 cup Greek yogurt with breakfast and add 1 cup sliced strawberries to evening snack.
Day 6
Breakfast (356 Calories)
Morning Snack (53 Calories)
- 1 cup sliced strawberries
Lunch (539 calories)
Afternoon Snack (230 Calories)
Dinner (361 Calories)
Evening Snack (231 Calories)
- 2 pitted medjool dates
- 1 tablespoon almond butter
Daily totals: 1771 calories, 85 g fat, 64 g protein, 205 g carbohydrates, 33 g fiber, 1328 mg sodium
To make it 1,500 calories: Omit morning and afternoon snacks.
To make it 2,000 calories: Increase to 1 cup Greek yogurt with breakfast and 3 dates for evening snack.
Day 7
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Josh Hoggle.
Breakfast (356 Calories)
Morning Snack (53 Calories)
- 1 cup sliced strawberries
Lunch (450 calories)
Afternoon Snack (200 Calories)
- 1 Chocolate Sea Salt RX Bar
Dinner (523 Calories)
Evening Snack (231 Calories)
- 2 pitted medjool dates
- 1 tablespoon almond butter
Daily totals: 1814 calories, 84 g fat, 68 g protein, 220 g carbohydrates, 38 g fiber, 1500 mg sodium
To make it 1,500 calories: Omit morning and evening snacks.
To make it 2,000 calories: Add ¼ cup unsalted mixed nuts to morning snack.
Prep Ahead Tips
- Prep the oat mixture for breakfast days 2–4 all at once. It stays fresh for up to 3 days in the fridge.
- Prep the chia pudding for breakfast days 5–7 at once. It stays fresh for up to 3 days in the fridge.
Frequently Asked Questions
Is it OK to mix and match meals if there’s one I don’t like?Yes! This meal plan is meant to serve as inspiration. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels.
Can I eat the same breakfast or lunch every day?Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 327 to 419 calories while the lunches span 450 to 539 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.
Why is there not a 1,200 calorie modification?We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Other Tips for Planning Healthy Meals
Buying in bulk at places like Costco can help you ensure you keep a well-stocked pantry and fridge. Stock up on nutritious foods like beans, whole grains, salad kits, frozen fruits and veggies, lean meats, canned tuna, low-fat dairy, nuts and seeds to make sure a nutritious meal or snack is always available. Use this meal plan or make your own loose meal plan so you can prepare a grocery list and make sure you buy what you need to make well-rounded meals and snacks.
If you’re worried about perishable food going to waste if you buy in bulk, make the freezer your friend. You can freeze many fresh fruits and vegetables, cooked dishes, soups, sauces, bread, cheese, meats, and more. This helps you stay stocked up on nutritious foods. Plus, you can prep and freeze some dishes to simply thaw and reheat them when you need a quick meal!
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
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