This is The Real Food Shopping Guide for Costco.
Because yes, yes it can be done. And Costco is a great place for it.
Can I tell you a secret? I never pay attention to the USDA Food Guidelines. Not for me, not for my family.
And I’ll be the first to boast that at every single Preemie follow up appointment, doctors were not only amazed but always asked, “What are you feeding her?”
At my responses, they were always floored when I didn’t give the traditional answers. One time, a nurse even asked,
What is cod liver oil?
In A Real Food Mama, I also told you that I want to meet you wherever you are on your journey towards better health because I understand that not everyone wants to, is or even cares to feed themselves and/or their children in the same way we do.
The Real Food Shopping Guide for Costco
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With all of that said, I know that Costco is a great place to start.
It’s a common shopping place for deals, buying in bulk and cutting costs while still choosing to enjoy more real foods for yourself/your families.
29 Real Food Items with 3-Ingredients or Less from Costco
{Notes:
- All of these items were found and purchased at the Livermore, California Costco. If your local Costco doesn’t carry these item, you can put in a request at the Warehouse Customer Service desk. If there’s enough buzz about it, the buyers will be notified.
- You follow this blog because you have some sort of dietary restrictions while you are healing your gut. To help you even more, I have made a note under each item with any special dietary information.
- Many of these ingredients can be found in the 50+ recipes included in The Gutsy Girl’s Bible: an approach to healing the gut, 3.0.
{Be sure to SHARE this post with someone you think will also benefit from it today! Click HERE to share on Facebook. HERE to share on Twitter. And HERE to pin to your favorite Pinterest board.}
Fresh, organic, boneless, skinless chicken breast: $5.99/lb
Special Diet information: dairy free, egg free, GAPS, gluten free, grain free, Low FODMAP, paleo, SCD, sugar-free
Use them in this Flatbread Basil Baked Chicken (with Red Palm Oil) Sandwich. You can sub the regular Red Palm Oil with the Sun Palm Coco Cooking Oil below, if desired.
Organic, ground beef: $21.99 (4lb)
Special Diet information: dairy free, egg free, GAPS, gluten free, grain free, Low FODMAP, paleo, SCD, sugar-free
Fresh, organic chicken drumsticks: $2.69/lb
Special Diet information: dairy free, egg free, GAPS, gluten free, grain free, Low FODMAP, paleo, SCD, sugar-free
And once you’re done with the chicken, you can make your own organic bone broth.
Organic, ground turkey: $14.99 (3 x 1lb packs)
Special Diet information: dairy free, egg free, GAPS, gluten free, grain free, Low FODMAP, paleo, SCD, sugar-free
Recipe: Baked Breakfast Turkey Patties
Wild baby shrimp: $14.99 (2lb)
Special Diet information: dairy free, egg free, GAPS, gluten free, grain free, Low FODMAP, paleo, SCD, sugar-free
Toss wild baby shrimp into just about any mish-mash bowl like this.
Organic celery: $2.99
Special Diet information: dairy free, egg free, GAPS, gluten free, grain free, Low FODMAP (but only for 1/4 medium stalk), paleo, SCD, sugar-free
Make these Mini Bison Bacon Meatballs. And also, juicing.
Organic spring mix: $3.69 (1lb)
Special Diet information: dairy free, egg free, GAPS, gluten free, grain free, Low FODMAP, paleo, SCD, sugar-free
Organic spinach: $3.69 (1lb)
Special Diet information: dairy free, egg free, GAPS, gluten free, grain free, Low FODMAP, paleo, SCD, sugar-free
Pack this Low-FODMAP Berry-licious Hemp Smoothie with spinach.
Organic power greens: $4.69 (1.5lb)
Special Diet information: dairy free, egg free, GAPS, gluten free, grain free, Low FODMAP, paleo, SCD, sugar-free
Organic romaine hearts: $3.69 (6 count)
Special Diet information: dairy free, egg free, GAPS, gluten free, grain free, Low FODMAP, paleo, SCD, sugar-free
Wild Alaskan Salmon
Special Diet information: dairy free, egg free, GAPS, gluten free, grain free, Low FODMAP, paleo, SCD, sugar-free
I do similar things with this as I do the tuna. It’s an easy way to boost the Omega-3’s and a great Vegetarian option.
Kirkland organic applesauce pouch: $9.69 (24 pack)
Special Diet information: dairy free, egg free, GAPS, gluten free, grain free, paleo, SCD
Alternatively, you can make your own baby food in pouches and/or make homemade, slow-cooked applesauce for those pouches.
Organic sweet potatoes: $9.99 (10lb)
Special Diet information: dairy free, egg free, GAPS (on full GAPS Diet), gluten free, grain free, paleo
My mouth is watering thinking about how much I love this oldie, but goodie, recipe for Sweet Potato and Butternut Squash Miso Mash (you can leave the Miso out, if desired). Samarah loves just plain mashed sweet potatoes with organic coconut oil, cinnamon and sometimes a little ghee butter. Our new favorite staple is making sweet potato “chips.”
BTW, my book, The Leaky Gut Meal Plan, has a ton of great recipes using sweet potatoes.
Organic bananas: $1.99 (3lb)
Special Diet information: dairy free, egg free, GAPS, gluten free, grain free, Low FODMAP, paleo, SCD
I also think the non-organic bananas are just fine to get (I get them), and they are just $1.39 for the same 3lb bag.
We go through bananas like they are going out of style since they make the perfect pair for dessert nut butters and dessert hummus.
Organic chia seeds: $8.79 (32ounces)
Special Diet information: dairy free, egg free, gluten free, grain free, Low FODMAP, paleo, sugar-free
I use these every single day. I love my 2-ingredient chia seed pudding recipe, but I also love adding them to high-fiber oatmeal bowls.
Organic Libby’s pumpkin: $6.99 (4 x 15oz cans)
Special Diet information: dairy free, egg free, GAPS, gluten free, grain free, Low FODMAP (error with caution for larger quantities), paleo, SCD, sugar-free
I’ve been reading about these people who say they don’t like pumpkin. Who are these people?! Kidding, but we love us some pumpkin around this house. Sam calls it, “Punkin’ mama.” Try my Pumpkin Meatballs with a Pumpkin-Spiced Sauce or a real Pumpkin Spiced Latte.
Organic frozen blueberries: $10.89 (3lb)
Special Diet information: dairy free, egg free, GAPS, gluten free, grain free, paleo, SCD
p.s. They are low-FODMAP for a certain quantity. Many of the items on this list are that way. If you want to learn more, check out Reasonable SIBO.
There is nothing the blueberry can’t make better. Amiright?!
Organic frozen triple berry blend: $9.99 (3.33lb)
Special Diet information: dairy free, egg free, GAPS, gluten free, grain free, paleo, SCD
Contains: strawberries, blackberries, blueberries
Organic frozen Normandy vegetables: $8.79 (5.5lb)
Special Diet information: dairy free, egg free, GAPS, gluten free, grain free, paleo, SCD
Contains: broccoli, cauliflower, orange + yellow carrots
Organic kombucha (Kevita): $11.99 (6-pack)
Special Diet information: dairy free, egg free, GAPS, gluten free, grain free, paleo {debatable for GAPS, Low FODMAP, SCD}
Alternatively, you can make your own kombucha at home.
Organic Peets Coffee: $18.89 (2.25lb)
Special Diet information: dairy free, egg free, GAPS, gluten free, grain free, Low FODMAP, paleo, SCD, sugar-free
Listen, Peets Coffee is the best. However, no matter what Costco you go to, they will have some sort of Organic Coffee. Grab it.
Organic brown eggs: $6.49 (24 count)
Special Diet information: dairy free, GAPS (different pieces of the egg are introduced during different phases, though), gluten free, grain free, Low FODMAP, paleo, SCD, sugar-free
Organic black beans: $6.79 (8 cans)
Special Diet information: dairy free, egg free, GAPS (on full GAPS Diet), gluten free, grain free, SCD (once symptoms cleared), sugar-free
Side note: Have you ever made Black Bean Brownies? I still can’t get myself to do it, but I have heard they are super awesome. If you have tried a recipe using them and love it, will you please let me know?
Organic quinoa blend (Sonoma Valley Farms): $7.99 (3lb)
Special Diet information: dairy free, egg free, GAPS, gluten free, sugar-free
Contains: quinoa, amaranth, millet
Organic coconut sugar (Nutiva): $10.69 (4lb)
Special Diet information: dairy free, egg free, gluten free, Low FODMAP, paleo
Other than raw honey, organic coconut sugar is the only sugar I use in all my baking adventures.
Ryan likes to sprinkle it over a bowl of fresh fruit with milk each night, and now he has Sam hooked on it, too. There is always an occasion for organic coconut sugar, so be sure to have it on hand. And obviously, donuts!
Spicely Organics spices: $10.97 (6 jars)
Special Diet information: dairy free, egg free, GAPS, gluten free, grain free, Low FODMAP (except garlic), paleo, SCD, sugar-free
Contains: bay leaves, cinnamon, black pepper, basil, chili crushed, granulated garlic
Herbs and spices have made this real food mama’s life complete. When I was in the early stages of healing my gut, they made “flavor” for food come alive. Fun fact: I even started writing a huge herb and spice guide/tutorial. On Pinterest, I have a whole board dedicated to herbs and spices. If there is anything you ever want to know, just ask!
Wild Planet albacore tuna: $14.99 (6 cans x 5oz/each)
Special Diet information: dairy free, egg free, GAPS, gluten free, grain free, Low FODMAP, paleo, SCD, sugar-free
My new favorite tuna recipe are these Tuna Melts, but if you love tuna, you will also love this Cheesy Tuna Casserole (p.s. both recipes are, in fact, dairy free).
Organic sushi nori (Gimme): $8.69 (4-pack x 10 sheets/pack)
Special Diet information: dairy free, egg free, GAPS (on full GAPS Diet), gluten free, grain free, Low FODMAP, paleo, sugar-free
My doctor told me to add Nori into my diet, so I did. I have it weekly now and love it. I’ll typically just whip up a tuna salad of some sort, place it in the Nori and roll it up. It makes for a great snack. If you’re uncertain about how to use Nori, check it out HERE.
Organic coconut flour (Nutiva): $6.89 (4lb)
Special Diet information: dairy free, egg free, GAPS (on full GAPS Diet), gluten free, grain free, paleo, SCD, sugar-free
Again, because baking season is on the horizon, having this organic coconut flour is an absolute must. Do remember, though, that using coconut flour is tricky. Read all about the ins-and-outs of baking with coconut flour HERE.
I would love to do more posts like these, so feel free to CONTACT ME with more suggestions or comment below with them.
If you liked this post, you might also enjoy:
Xox,
SKH
You will heal. I will help.
My aunt is a sample lady at Costco and has been bringing home new organic products for us to try. I’ve been so impressed that its on my to-do list this week to sign up for a membership! Thanks for this list to get me started!
Yeah!!!!!! You must get a membership. 🙂
Hey Sarah! Just wanted to say hi and thanks, Im a gutsy girl too 🙂 Ive tried blackbean brownies from chocolate covered katie (gf with oatmeal) and from minimalist baker (grain free) both were great and didnt have nut butter either, but I think I like the grain free
I REALLY love Minimalist Baker, so I’ll check hers out for sure! Thanks…and “hi” back. Thanks for stopping by!
I eat at least 5 if not 10 sheets of nori, EVERY SINGLE DAY – sometimes I eat like 20 or 30! HA HA!!! I am totally obsessed 😉 Hopefully I cannot actually OD on it!
I need to re-activate my Costco MEMBERSHIP for sure!
Yeah, Nori rocks:)
The ground turkey here has “natural flavors”, which isn’t SCD legal. I’m wondering if that different at your store? Thanks!
Ours did **NOT** contain natural flavors. Interesting.
Thank you for the list! Very helpful. There were a few items listed as GAPS legal but they are not…sweet potatoes, quinoa, and black beans. (I believe that black beans are okay on SCD but not GAPS)