Let me tell you, meal planning has been an absolute game-changer for me when it comes to managing both time and money. In our fast-paced world, juggling work, family, and everything else can get pretty overwhelming. Reducing stress and anxiety has become a top priority for me, and meal planning plays a huge role in that. When I plan our meals ahead of time, I not only ensure we’re eating healthier but also save a ton of money by cutting down on food waste and steering clear of those pricey takeout nights.
Now, I won’t lie—it took a bit of practice to get the hang of it. But, trust me, the long-term benefits make it so worth it. Having a well-thought-out costco meal plan has brought so much more organization and calm to my life, making it a habit I can’t recommend enough.
What is Meal Planning
Meal planning is the process of deciding what meals to eat and when, usually for a week. It is a technique to help you save time and money, and eat more nutritious food.
It can include:
- Inventory: Taking stock of what groceries you already have
- Scheduling: Considering your schedule and how much time you have to cook
- Menu planning: Jotting down meal ideas and the days you’ll eat them
- Grocery list: Creating a list of ingredients you need to buy
- Shopping: Buying the ingredients you need
- Cooking: Cooking your meals as planned
Benefits of Meal Planning
Healthier choices
Additionally, planning your meals allows you to maintain healthier eating habits and better portion control, contributing to overall well-being. As dietician Andrea D’Ambrosio likes to say, “Healthy eating doesn’t happen by accident!”
Save time
One of the primary benefits of planning is the sense of control and structure it brings to your daily routine. By having a clear plan, you can avoid last-minute decisions about what to eat, which often lead to unhealthy choices.
Save money
Meal prepping can help you save money. By reducing food waste and only buying what you need, you can avoid spending money on items that go to waste.
Reduce stress
Incorporating meal prep into a busy lifestyle also means less time spent stressing about what to cook each day — “It can take the guesswork out of dinnertime, help you to stick to a budget, and help keep you nutrition goals on track,” according to Stacey Simon, MS, RDN.
Improve grocery shopping
With a well-thought-out plan, grocery shopping becomes more straightforward, as you know exactly what ingredients you need. This organized approach not only saves time but also helps you avoid unnecessary purchases, further contributing to your budget management.
Consistency
Meal prepping is highly adaptable, catering to individual needs and dietary restrictions. Planning ahead enables you to tailor your meals to suit your preferences and nutritional requirements. This adaptability makes it easier to be consistent to your dietary goals and ensures that you always have suitable meal options available.
Grocery Shopping at Costco
Costco is my haven when I’m looking to save money while stocking up on high-quality ingredients — what can I say except that it’s got everything? By shopping smartly, you can maximize your savings and ensure you have a well-rounded selection of foods to create delicious and nutritious meals.
It is worth it for meal prepping because it offers a variety of items that can help make meal preparation easier and more budget-friendly:
Premade meals
Costco offers prepared meals like Kirkland Signature meals. These are perfect for meals that are hearty and flavorful.
Bulk items
Bulk items like turkeys, sausages, and sauerkraut are available, helping you save more money.
Shelf-stable and frozen products
Costco offers shelf-stable and frozen products that can be used for meal prep, especially for one or two people
Budget-friendly
Some say that Costco meal prep ideas can be budget-friendly, with costs as low as $2.68 per serving
Making a detailed list of items you need to buy and sticking to it helps you avoid impulse purchases. Buying store-brand products are often cheaper and of similar quality to name-brand products. Don’t forget to check the prices and compare them to what you would pay at other stores to ensure you’re getting the best deal.
Meal Prep Ideas for a Busy Week
When life gets busy, having a go-to list of meal prep ideas can be a lifesaver. Here are some of my absolute favorite things to whip up when time is tight but I still want to keep things tasty and nutritious.
Breakfast
Mornings can be hectic, so I love starting the day with something simple yet satisfying. Oatmeal with banana and honey is a classic. It’s warm, comforting, and keeps me full until lunch.
But sometimes you just don’t want to eat the same thing over and over. So pop out the second fave: Greek yogurt with granola and berries.
It’s quick to put together and packed with protein and antioxidants to kickstart my day. The granola also gives me the energy to get through a dreary morning before we hit lunch.
Lunch
For lunch, I’m all about easy and delicious options. Chicken salad sandwiches are a staple in our house. I use leftover rotisserie turkey instead of chicken, mix it with some Greek yogurt, a bit of mustard, and some chopped celery for crunch. It’s so tasty and filling.
Another go-to for the midday meal is soup and salad combos. A hearty bowl of vegetable soup paired with a fresh, crisp salad makes for a satisfying meal without feeling heavy.
Dinner
When it comes to dinner, I like to keep it simple. Baked turkey with roasted vegetables is a favorite. I season the turkey with herbs and spices, toss the veggies in a bit of olive oil, and roast everything until it’s perfectly tender and delicious.
Another hit in our house is turkey tortilla soup. It’s warm, comforting, and packed with veggies. I use turkey instead of chicken, and it’s always a crowd-pleaser.
Sample Meal Plan Recipes
It’s not going to meal prep without some meals, so let’s get cooking! Here are some of my all-time favorite recipes using Costco ingredients. These meals are not only super tasty but also quick and easy to prepare. Perfect for those busy weeks when you want something delicious without spending hours in the kitchen.
Baked Chicken with Roasted Vegetables
This is one I’d love to eat any day of the week — and to make things even easier, the rotisserie chicken comes with its own flavors to get you on the trip to flavor city!
Ingredients:
- 4 boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- Salt and pepper to taste
- 1 pound baby carrots
- 1 pound baby potatoes, halved
- 1 pound broccoli florets
Instructions:
- Preheat your oven to 400°F (200°C).
- In a small bowl, mix olive oil, garlic powder, paprika, salt, and pepper.
- Place the rotisserie chicken on a baking sheet and brush with half of the olive oil mixture.
- Arrange the baby carrots, baby potatoes, and broccoli florets around the chicken on the baking sheet.
- Drizzle the remaining olive oil mixture over the vegetables and toss to coat evenly.
- Bake in the preheated oven for 25-30 minutes or until the chicken is cooked through and the vegetables are tender.
- Serve immediately and enjoy your delicious, healthy meal!
Chicken Tortilla Soup Using Ground Turkey and Frozen Mixed Veggies
Here’s one that’s a bit more complex, but worth the wait — and the effort.
Ingredients:
- 1 pound ground turkey
- 1 tablespoon olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 1 bell pepper, chopped
- 1 can (15 oz) black beans, drained and rinsed
- 1 can (15 oz) corn, drained
- 1 can (14.5 oz) diced tomatoes
- 4 cups chicken broth or stock
- 1 tablespoon chili powder
- 1 teaspoon cumin
- 1 teaspoon paprika
- 1 bag (12 oz) frozen mixed veggies
- Salt and pepper to taste
- Tortilla chips for serving
- Shredded cheese, sour cream, and chopped cilantro for garnish
Instructions:
- In a large pot, heat the olive oil over medium heat. Add the ground turkey and cook until browned, breaking it up with a spoon as it cooks.
- Add the chopped onion, garlic, and bell pepper to the pot. Cook until the vegetables are softened, about 5 minutes.
- Stir in the black beans, corn, diced tomatoes, chicken stock, chili powder, cumin, paprika, and frozen mixed veggies.
- Bring the soup to a simmer and cook for 20-25 minutes, until the flavors meld together.
- Season with salt and pepper to taste.
- Serve the soup topped with tortilla chips, shredded cheese, sour cream, and chopped cilantro. Enjoy your hearty and comforting soup!
Greek Yogurt Parfait with Granola and Berries
Simple is best in the mornings, especially if you haven’t had your coffee yet.
Ingredients:
- 2 cups Greek yogurt
- 1 cup granola
- 1 cup mixed berries (strawberries, blueberries, raspberries)
- 2 tablespoons honey (optional)
Instructions:
- In a glass or bowl, add a layer of Greek yogurt.
- Top the yogurt with a layer of granola.
- Add a layer of mixed berries on top of the granola.
- Repeat the layers until you reach the top of the glass or bowl.
- Drizzle honey over the top if desired.
- Serve immediately and enjoy your refreshing and healthy parfait!
Budgeting with a Costco Meal Plan
Let’s talk about how to keep your wallet happy while still feeding your family delicious, nutritious meals. Costco is amazing for this, and with a little planning, you can make your budget stretch further than you ever thought possible.
Stay in Budget by Planning Around Bulk Ingredients
First things first, planning meals around bulk ingredients is a game-changer. Buying in bulk not only reduces waste but also saves a ton of money. I always focus on versatile staples like ground turkey, oats, and frozen veggies.
These items can be used in so many different recipes, making it easy to mix things up without breaking the bank.
Use a Meal Planner
Using a meal planner is another key strategy for meal prep. It helps me stay organized and on track, ensuring I buy only what we need. I jot down our meals for the week and make a shopping list based on that plan. This simple step can help avoid those impulse buys that add up so quickly.
Meal planning templates are available online, both free and paid. Another option are budgeting apps that can help you track your expenses and ensure you stay within your budget. For added convenience, consider using meal prep containers to make meal preparation and storage easier.
Snipe Those Sales!
And don’t forget to shop the sales! Costco often has great deals on non-perishables, so I make sure to stock up when prices are low. Items like canned beans, pasta, and rice can last for ages in the pantry, making them perfect for bulk buying.
Keeping an eye on sales and stocking up when the price is right means you’re always prepared without overspending. Plus, consider using cashback apps and coupons to save more money!
Cooking Up Your Costco Meal Plan
Alright, let’s wrap this up with a quick recap and a little encouragement to get you started on your Costco meal planning journey!
First off, planning your meals with Costco can seriously reduce stress and anxiety. You’ll save a ton of money by cutting down on food waste and avoiding those pricey takeout nights. Another great thing? It’s adaptable to fit your individual needs and dietary restrictions.
And hey, don’t take it from us. Take it from Eliza Savage, MS, RD, CDN: “A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money.”
To Wrap Up
Ready to dive in? Start small with just a few meals a week. It doesn’t have to be overwhelming! Use a meal planner to keep things organized and on track. Trust me, it makes a world of difference — you’ll find yourself missing the ready-made meals on days you don’t prep.
And don’t be afraid to try new recipes and ingredients. We’ve given you a few easy starters here, but I don’t make the rules! Maybe you prefer a different protein — pork instead of turkey. Or maybe potatoes aren’t your thing, and you want rice instead.
So, grab your Costco card, make a plan, and get prepping! You’ve got this!
