“When your appetite disappears on GLP-1 medications, every bite becomes medicine. Choose wisely, or watch your muscle disappear with the fat” – Dr. Jones DC

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Watch My Complete Costco Walkthrough

I’ve just filmed a comprehensive video guide walking through Costco, showing you exactly which products to choose and why. Watch me compare ribeye marbling, reveal the “divorce fish” that saved my client’s hair, and share all my insider shopping secrets.

Can’t watch now? Keep reading for the complete written guide with shopping lists and meal prep strategies.

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If you’re taking GLP-1 medications like Ozempic, Wegovy, or Mounjaro, you’ve probably discovered the biggest challenge isn’t the injections – it’s figuring out what to eat when your appetite virtually disappears. After working with hundreds of patients on these medications, I’ve developed the ultimate Costco shopping strategy that maximizes your weight loss while preventing the common pitfalls of muscle loss, nutrient deficiencies, and the dreaded “Ozempic face.”

Why Your Food Choices Matter More Than Ever on GLP-1s

Let me share Sarah’s story – it might sound familiar. After two months on Ozempic, she was losing weight but felt terrible: exhausted, hair falling out, moody. When we analyzed her diet, we discovered she was only consuming 40 grams of protein daily. The medication was suppressing her appetite so effectively that she was essentially starving herself of nutrients.

This happens to 73% of GLP-1 users, but it’s completely preventable.

When you’re not hungry, every single bite needs to count. That’s why I’m sharing my complete Costco shopping guide with detailed lists and meal prep strategies – these are the exact foods I recommend to ensure you lose fat, not muscle, while feeling energized throughout your journey.

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Your Master Shopping List

Meat Department Essentials
Priority Buys:

• Ribeye steaks (look for maximum marbling – see selection tips below)
• Ground beef 85/15 (buy 5-6 pounds for weekly meal prep)
• Chuck roast (2-3 pounds for slow cooker meals)
• Flank steak (2 pounds for quick dinners)

Selection Secret: When choosing ribeyes, compare packages side by side. I’ve found dramatic marbling differences at the exact same price. More marbling = better taste + longer satiation. During your first 3-6 months, grain-fed actually beats grass-fed for healing insulin resistance.

Seafood Must-Haves
Weekly Essentials:

• Wild Sockeye Salmon (buy the large filet, portion into 4-6oz servings)
• Chilean Sea Bass (splurge item – 4oz feels like a feast)
• Sardines in olive oil (2-3 cans weekly)

Money-Saving Tip: Frozen wild-caught fish is often fresher than “fresh” – it’s flash-frozen on the boat, locking in nutrients.

Produce Section
Non-Negotiables:

• Avocados (buy 2 bags – essential for preventing constipation)
• Blueberries (large container)
• Raspberries
• Strawberries
• Pre-packaged salads (3-4 containers)

Avoid During Healing Phase (3-6 months):

• Bananas
• Grapes
• Tropical fruits
• Apples
• Oranges

Dairy & Eggs
Must-Haves:

• Grass-fed butter (Kerrygold) – 2 pounds
• A2 yogurt (less inflammatory than regular)
• Eggs – buy 5 dozen (yes, really!)
• Heavy cream (for coffee)

Freezer Essentials
Stock Up On:

• Grass-fed hamburger patties (2-3 boxes)
• Wild-caught fish fillets
• Frozen berries (backup for fresh)
• Low-carb vegetables (broccoli, cauliflower, Brussels sprouts)

Pantry Power Items
Critical Supplies:

• Bone broth (6-8 cartons OR powder form for travel)
• Olive oil (dark bottle, minimal air space)
• Coconut oil (organic, extra virgin)
• Collagen peptides (Vital Proteins or Orgain)
• Chia seeds
• Sugar-free electrolytes (NOT Liquid I.V.!)
• Sardines (6-12 cans)
  

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Weekly Meal Prep Strategy

Sunday Prep (2 Hours Total)
Hour 1: Proteins

1. Hard boil 3 dozen eggs (store in shells)
2. Cook 3 pounds ground beef with basic seasonings
3. Portion salmon into individual servings, freeze half
4. Marinate flank steak for Monday

Hour 2: Vegetables & Portions

1. Wash and dry salad greens (add paper towel to container)
2. Pre-cut vegetables for easy cooking
3. Portion out berries (freeze half)
4. Mix chia seed pudding for the week

Daily Quick Meals
Breakfast Options (5 minutes):

• 3 hard-boiled eggs with avocado
• A2 yogurt with berries and collagen
• Leftover protein with sautéed vegetables

Lunch Ideas (10 minutes):

• Pre-made salad + pre-cooked ground beef + olive oil dressing
• Sardine “salad” (mashed with hot sauce, salt, apple cider vinegar)
• Leftover dinner portions

Dinner Templates (15-20 minutes):

• Frozen burger patty + avocado + side salad
• Pan-seared salmon + butter-sautéed vegetables
• Slow cooker chuck roast (started in morning)

Emergency Meal: Always have frozen burger patties and pre-washed salad. This combo beats DoorDash every time.

Ready for Personalized Support?
This guide gives you the foundation, but everyone’s journey is unique. My team and I offer personalized GLP-1 protocols with microdosing strategies that minimize side effects while maximizing results. We service all 50 states and accept most insurance plans.
Schedule your consultation to get a customized plan that fits your specific needs, medications, and goals.
Remember: This isn’t about restriction forever – it’s about using your GLP-1 window strategically to reset your metabolism for lasting results.

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Quick Reference Shopping List
Print and take to Costco:
Proteins:
☐ Ribeye steaks (check marbling)
☐ Ground beef 85/15 (5-6 lbs)
☐ Chuck roast (2-3 lbs)
☐ Wild salmon (large filet)
☐ Eggs (5 dozen)
☐ Sardines (6-12 cans)
Fats:
☐ Grass-fed butter (2 lbs)
☐ Avocados (2 bags)
☐ Olive oil (dark bottle)
☐ Coconut oil
Low-Carb Options:
☐ Berries only
☐ Pre-packaged salads
☐ Frozen low-carb vegetables
☐ A2 yogurt
Supplements/Pantry:
☐ Collagen peptides
☐ Bone broth (8 cartons)
☐ Sugar-free electrolytes
☐ Chia seeds

Happy shopping, and here’s to your transformation!

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