*Prices likely to fluctuate by location and with inflation

© Food Coach Me 2018

MEATSLean Ground Turkey 93% Lean Ground Turkey | Sold in a four pack

Great for turkey burgers, turkey taco meat, turkey meatballs and anything else you like to use ground turkey for instead of ground beef.

Click to see a previous post on bariatric friendly turkey burgers! 

Lean Pork TenderloinTwo packs with two tenderloins each

I love using my Instant Pot, Slow Cooker or even my grill for pork tenderloin. I make barbecue pulled pork or balsamic and garlic pork tenderloin on a fairy regular basis!

Chicken Breast, Tenderloins, Thighs or Legs.I personally like to buy chicken tenderloins and freeze half of them to use for a later time. They are faster to thaw and cook and are bariatric sized to begin with! I have been using my Instant Pot more often lately to cook frozen chicken and having a lot of success with just 3 minutes on high pressure.

Many post-op bariatric surgery patients like to use dark meat poultry for a more moist meat. I think that’s more than okay to get it in the rotation but it’s true a small portion of white meat will fill you up, keep you full longer and keep fat calories down.

Fresh Tilapia or SalmonThis is absolutely my favorite salmon and in my opinion, totally worth the price tag! I typically cut it up into four sections when I get it home and cook one section for dinner and freeze the other three.

I have found buying frozen salmon to be unappetizing. BUT! If I buy fresh salmon and then freeze it…then thaw and cook it later it maintains a fresh and delicious flavor.

If you have a good quality salmon, you do not have to have a fancy recipe! Just salt and pepper and the oven…yum.

I like to use the tilapia for fish taco salad. This is a members recipe for Spicy Fish Taco Salad that’s also in my Cookbook Best Fork Forward: Everyday Dinners After Weight Loss Surgery.

Roadmap of CostcoGUIDE TO NAVIGATING BARIATRIC GROCERY SHOPPING

$2.59/lb

$3.29/lb

The biggest advice

I have for tolerating

white meat poultry:

small bites.

STEPH WAGNERFood Coach Me

$2.79/lb

$1.99/lb

$2.99/lb

BREAST

LEGS & THIGHS

TENDERLOINS

$XXX/lb

PURCHASE COOKBOOK ON AMAZONBariatric Cookbook – Best Fork Forward

$4.99/lb

$7.99/lb

TILAPIA

SALMON

*Prices likely to fluctuate by location and with inflation

© Food Coach Me 2018

Oven Roasted Turkey Meat and String CheeseChances are if you’ve had a weight loss surgery, you have had your share of shaved turkey and string cheese! I love wrapping my turkey meat around the cheese stick for a fast and easy lunch. Sometimes I dip it in a little bit of hummus for added flavor.

Pulled Chicken Rotisserie MeatSometimes I buy the rotisserie meat and sometimes I decide it’s not worth the additional cost. You could purchase a rotisserie chicken for closer to $6 and pull off the meat on your own. I’ve done this and it certainly doesn’t yield as much chicken as the pre-pulled package and is extra work and mess. 

Sometimes, I do go ahead and buy this package and put it on salads or use it to create a fast chicken chili or stew. Thick and hearty so it’s filling and also freezes well to heat for lunches later.

VegetablesFresh and high quality low starch!

I’m sure this is a dietitian thing, but I really love the vegetable section of Costco. I like to buy the bibb lettuce the most! I also love the green beans and use some but freeze the rest. I’ve also done so with asparagus (although it’s so much better fresh).

I buy their bagged salads when I’m entertaining or cooking meals for a larger group. I also get the large bag of baby carrots and divide it into small bags. I steam them or eat them raw with light Italian dressing on the side of a meat entree.

Chicken SausageCooked in various flavors.

I have not tried all of these…yet! There are so many tasty options of high quality sausages but with chicken meat the fat content is greatly controlled. This is a great option for a fast bariatric friendly lunch! I typically cook for dinner or use leftovers, but lunches it’s nice to have a heat and go option.

They also carry an Andouille flavor sausage which has 15 grams protein, 5 grams fat and 1 gram of carbohydrate. Apple and Gouda has 16 grams protein, 6 grams fat and 4 grams carbohydrates. 

$12/42 oz

$9.69/60

TURKEY

CHEESE

$XXX/lb$13/2lb

GREEN BEANSASPARAGUSBRUSSEL SPROUTSCUCUMBERSPEPPERS

Save money and buy

in bulk, then freeze in

small batchesPR

O T

IP

$14/48 oz

©rondakimbrow

*Prices likely to fluctuate by location and with inflation

© Food Coach Me 2018

Organic Kale & Mozzarella Chicken BurgersSee again…high protein, low carb and fat heat and go option for a fast weight loss surgery lunch or dinner. Fantastic nutrition values on this: 21 grams of protein, 4 grams of carbohydrate and 8 grams of fat.

Cheddar Chicken Sausage LinksGilbert’s sauteed onions and cheddar cheese craft sausages are a staple in my house. A quick and easy go-to from the refrigerator or freezer making dinner a breeze with little ones.

7 grams of fat for a cheddar sausage link – this is incredible!

13 grams of protein

1 gram of carbohydrate for a link.

All Natural Barbecue Pulled ChickenAnother one I have not yet tried but with the nutrition information I felt I could share it here! Let me know if you’ve tried this one. Three ounces of pulled chicken provides 19 grams protein, 2.5 grams fat and 1 gram carbohydrate. That, my WLS friends, is amazing.

Organic Broccoli Cheddar Stuffed Chicken BreastsI’ve made (and shared) a recipe with a similar flavor palette on here! The one drawback on this option is that it includes a rice pilaf that I would omit if I were cooking this. The carbs are still manageable (5 grams of carbs for 5 ounce chicken and stuffing) however many patients need to be careful of rice as a filler. It can swell and make you feel full or bloated quickly and leave you hungry later.

I’m thinking with only 5 grams of carbs a serving, it must not be that much rice inside? Also, it has 8 grams of fat and 24 grams of protein.

Off Brand Vitamin Water ZeroIf you are someone that likes flavored water to help reach your water goals, another great option is the Kirkland’s Brand of Vitamin Water Zero! Kirland’s “Vita Rain Zero” Comes in four different flavors (Tropical Orange, Dragon Fruit, Acai Blueberry Pomegranate and Raspberry Green Tea).

$13/40 oz

$12/32 oz

$7.99/lb

$12.39/24

24 PACK

$14/32 oz

*Prices likely to fluctuate by location and with inflation

© Food Coach Me 2018

MORE PRODUCTS ADDED SOON!

Jack’s Organic Cantina SalsaOnce I introduced my household to this salsa, we were ruined from all other storebought salsas. It is SO fresh and delicious! It will take any lean meat or even salad to a whole new level of flavorbuy a new jar every Costco trip!

Fresh Basil PestoOh my goodness the pesto. You possibly have never smelled or tasted something SO fresh. Smelling my previous jar of pesto to this container is an incredible difference. I love using it to make my Pesto Shrimp and Squash or my 4 ingredient Pesto Chicken Bake.

Jennie-O Seasoned Turkey BurgersIf you have the freezer space, this 4 pound box of cooked and seasoned turkey burgers burgers are a GREAT thing to have on hand after surgery. You can change up toppings using some of that fresh salsa, hummus or pesto you just bought!

Low-fat Cottage Cheese & Cheese SlicesWe already coverd the deli meat and cheese (although there are several brands and options of those) lest we forget the cottage cheese (3 pounds) and low-fat cheese options too! Great to keep on hand for breakfast or a quick snack. If your hunger isn’t con-trolled in between meals, these options can help get you by.

This resource is updated and products added to frequently...exclusive to FoodCoach.Me members!

$7.99

PR

O T

IP Use cucumber slices or bell

pepper strips to scoop and eat

salsa for crunch

$7.99/32 oz $4.49

$6.49

$9.99