what's up everybody Schuyler Diehm here men's lifestyle fat loss coach and I get a lot of
questions about what I eat, and we recently just put out a video of kind of what i eat in a day
i also put out another video talking about my trader joe's haul and kind of just going through
some healthy and not healthy stuff and so in this video i wanted to break down what i get from
costco you know costco is an awesome place that you can buy in bulk so you can save a lot of money
if you do it right even though kind of walk out the store usually with like 300 worth of food but
it obviously lasts a while and so in this video i wanted to go through a normal costco haul for me
what i consumed from costco some of this stuff i just got some of the stuff i have had for a while
and so it's open but this is what i consume this is what i eat to stay healthy to save money and to
just enjoy myself and still have things that taste good now i want to pre-frame this by saying that
i am in a very healthy eating season of my life i go through seasons of eating extremely strict
and then letting loose and so i'm in one more of those strict areas i'm not consuming added sugar
i'm not consuming processed gluten processed dairy and so everything here is like the clean
of the clean right it's the stuff that if i was on a very very strict diet which i am right now
it's what i would consume and so we got some frozen stuff we got some stuff for the pantry
we've got some refrigerated stuff i'm going to start with the frozen stuff to get it out of the
way so that i can put it back in the freezer so it doesn't defrost so let's get started
first thing that we've got are frozen veggies now to me these are the simplest to make they contain
the most nutrients because when you freeze them they retain more nutrients and they're also the
most cost effective so it's a no-brainer to have frozen veggies in your house when i get frozen
veggies i'm always looking for minimal ingredients so a lot of frozen veggies will add some sugar and
a lot of other preservatives we just want the vegetable and then sometimes spices costco tends
to swap out some of their stuff i saw they had some cauliflower rice in there but it had a little
bit of sugar so again i'm strict you may not have to worry about something like that especially if
it's from a clean source but for me we've got the organic broccoli the organic cauliflower
that's it super super simple i either steam these throw them in a pan they're super cost effective
they come in these mini packets so you can literally take one packet out at the time so you
don't have to worry about emptying the whole bag and it's for me it just makes the most sense it's
a great way to get veggies and super convenient so that is that next on the frozen list we have
organic chicken breasts now this is a three pack and within each one of these packs
there's probably two to three chicken breasts it's usually three but sometimes i'll get two
bigger ones these are great for me i will never ever ever buy conventional chicken by myself
if i'm out and they have chicken i'm not strict enough to the point where i don't eat
that but for my own personal preference just knowing how they treat most of the conventional
chickens and also some of the garbage they feed them and the nutritional impact it has on me
i go with organic and so with these chicken breasts we're looking at 5.99 a pound which is
really really solid for organic chicken the whole pack was 35 bucks and like i said there's probably
gonna be like nine eight to nine chicken breasts in there so that's eight to nine meals for me
overall super simple no added ingredients and the beautiful part about these is you can freeze them
and then when you're ready to have them you just cut off one of the specific packs so you can kind
of just cut it along the line here and then take one portion and put it in the fridge to naturally
defrost so that's a no-brainer for me and then the final frozen item here which in my opinion is the
absolute best this is probably the main reason that i go to costco if they didn't have these
i would probably consider my membership but we've got these 100 grass-fed beef patties
now for these this is about 24 pack comes with 15 patties and each patty is going to have about
26 grams of protein and so what i do is for a dinner or whenever i have these i made two at
a time so that's 52 grams of protein and if you even that out you do the math that's about seven
meals within this plus one extra patty and so you're looking at like less than four dollars
per meal for high quality grass-fed beef because it's grass-fed they have their normal diet they
have more omega-3 they're going to have less the inflammatory ingredients they're most likely being
treated much more ethically and so to me that's a win-win and for this it's a beautiful beautiful
addition because you don't have to defrost them i take them out of the freezer pop to it off
throw them in a pan cook them for a little bit flip them with some spices and all that and i have
an incredible meal in probably under like seven minutes so this is a huge huge win for me and
it's an awesome product that i highly recommend okay so that is all the frozen stuff let's move on
to the refrigerated items so first is going to be this grass-fed butter now this is a kirkland brand
and normally when i have grass-fed butter i go with kerrygold which i recently found is i believe
they said about 75 to 85 percent grass-fed and then the rest is fed with grains this one is 95
grass-fed so that's a huge huge win for me i will only consume grass-fed butter same thing
i won't buy conventional butter because of the healthy omega-3 fats that the grass-fed has this
one unfortunately is salted and they don't have unsalted i'm not talking about this from a health
perspective but i like to put butter in my coffee and salted butter in your coffee doesn't taste as
good as conventional but what i will say here is i cook this pretty much everything i have this
with my burgers i have it when i make eggs and so being able to use this and know that 95 grass
fed is a huge win plus you get four huge blocks in here and i think it's around ten dollars so 250 a
block which if you go to the store you're getting a block of this for like 399 four dollars so this
is huge for me i always keep butter in my house it has an effective compound called butyrate which is
really really good for gut health it's a healthy fat so again i keep saying this but it's a win-win
next on the refrigerated item is this sauerkraut now probiotics are super super important for gut
health and i am a huge huge fan of natural sources of probiotics sauerkraut kimchi kefir and so this
is a giant tub of sauerkraut i forget how much it was i think it was like six dollars but this
is going to last me a while you can see i've kind of started to dig into it i'll snack on this with
lunch and dinner i'll have it just a snack throughout the day but it's an awesome option for
natural probiotics which is really really good for gut health next refrigerated items are going to be
meat this is paleo organic basil and cracked black pepper smoked chicken sausage now i'm not a
massive massive fan of the taste of these i do like them but i don't love them
but i actually purchased these because they were like three dollars off on sale overall really
clean ingredients so we're looking at organic chicken organic basil organic roasted garlic onion
powder garlic powder sea salt vinegar black pepper oregano and calcium alginate casing so again super
clean no added sugars no added preservatives or anything that's going to mess with the body and
it's a great option for buying in bulk and also once again super super easy to make and then the
next sausage that is refrigerated are these polish sausage that are the 100 grass-fed beef sausages
once again i love grass-fed i think for ethical reasons it's great because they're usually raised
out in the pasture obviously sometimes they're in cages but for the nutritional reasons
they're getting their actual diet and they're not being fed pepto-bismol skittles
corn soy glyphosate all the processed stuff that's not good for your body and then if we look at the
ingredients it's grass-fed beef water and then you got less than two percent of sea salt vinegar
spices such as paprika celery powder garlic powder and cherry powder and so these are i believe 14
or so but there's 12 sausages you are only getting about 11 grams of protein per length
so i'll have about three for a meal or i'll add in some other source of protein with my meal so
i'm getting four meals from this for 14 so it's a little less cost effective than the frozen burgers
but they're tasty you know you can mimic it like a hot dog put a little mustard ketchup on there and
it's super super enjoyable for me and then the final oh no we got two more refrigerated things
so salsa costco has a great great organic salsa um when i'm eating clean i have cassava chips
which they had but they have not had for a while i won't have any of the usual corn chips because
those usually have sunflower oil safflower oil all the stuff canola oil we want to avoid
so i have cassava chips with this when i do get the chips and then for the ingredients we got
everything organic tomatoes tomato juice jalapeno peppers onion tomato paste water cilantro lime
juice sea salt vinegar cayenne pepper garlic cumin ancho chili pepper and dried chipotle pepper so
super high quality super tasty one of the better sauces that i've tasted and it comes in a two pack
and it's really cost effective and then the final refrigerated item that i love love love love from
costco because the cost effectiveness of this is insane our organic hemp parts now hemp is a
all-in-one source of protein and so it has every single amino acid that's essential
and along with that it's super super nutritious hemp overall is just a great product whether it's
a hemp protein hemp seeds anything made with hemp like hemp is the good stuff but we got 10 grams
of protein per serving 12 grams of omegas 3s and six and what's the beautiful part about this is
i believe this is 12 bucks and this is probably three times the amount of a normal bag that you
would get for about five or six dollars at the store so you're saving quite a bit of money here
super nutritious i will throw this in yogurt i will throw this on my toast i will throw this on
my eggs i will throw this in protein shakes really any opportunity where you're kind of mixing stuff
together you can throw this in because they don't taste like much and they're an awesome way to get
any more nutrients so that is the refrigerated section to wrap this up we got a couple more
things like i said i'm eating extremely clean right now and so i'm always looking for good
snack options and one of those snack options are sardines now this is a love hate type of thing
a lot of people think of these and they kind of throw up but they're super clean it's sardines and
olive oil so we got sardines olive oil and salt that's it they're wild caught which is great so
you're getting the natural nutrients rather than the farm-raised grains that fish are normally
fed non-gmo which is great they are skinless and boneless i'm really a fan of bones with sardines
because you know it's not like you're crunching on the super hard bone it's a little crunch
but it's really really good and that's where a lot of the nutrients are so i wish these head bones
but again if i'm looking for a snack i just put seasoning on there so it doesn't taste
bad it honestly tastes pretty good with the right seasoning but yeah you know not a terrible option
next we got the organic peanut butter now i always get organic almond butter or just plain almond
butter obviously with no added ingredients but i've heard really good things about this
i heard costco had it took it away for a while everyone was angry and apparently it came back
so all we've got here is just dry roasted organic peanuts and sea salt so this is eons above skippy
jif any of the stuff with hydrogenated oils or any other oils that are just not good for you
super inflammatory and for this usually i'll put it either on my toast sometimes i put it
in my smoothies and then i make these protein balls with the oats which we're about to get to
in a second but it's clean not my first choice if you're working on losing fat almond butter
is a much better choice studies have shown it improves your metabolism more than peanuts but
it's still a good option and taste wise it's absolutely delicious next is coffee i'm a huge
fan of my coffee as you can see i'm almost out of this one but we've got an organic mind blend
to me coffee is really really important to get organic because a lot of conventional has some
pesticides and a lot of other mold that can grow on it and so this is a great source it's whole
bean i grind it every morning which is great really good tasting coffee and you know it's a
good option and price wise it's a good good fit as well and then last two number one we've got these
oats i saw these they were on sale i was like i gotta get these i don't always have oats but i
love to make these protein balls and so these are glyphosate free which is so so so important with
oats and anything in general glyphosate is a neurotoxin it's really bad for you
they are organic they are gluten free and they are sprouted so it's the four things we want with oats
gluten-free is really important with oats organic is really important with oats and sprouted is just
a nice benefit as well so i don't use these too much i don't have oatmeal in the morning
or anything like that but i'll put them with my smoothie sometimes if i'm looking for extra carbs
depending on the timing and i will make those protein balls with them and last but not least
we've got vital farms collagen peptides now this is a must for me this is one of my favorite ways
to break fast it's got a ton of protein in there but it's a different type of protein that doesn't
spike your insulin as much and so we've got 20 grams of collagen peptides it's grass-fed it's
pasteur raised there's no added ingredients it's a powder it dissolves into cold or hot
it's tasteless so it's great it's really really good it got a ton of amino acids on the profile
but overall as a product i think they sell this for like 31 there and you're getting 34
servings per tub so less than a dollar scoop for high quality collagen which is awesome
or less than that's less than a dollar per serving because two scoops is a serving and
i love it so that's what i did guys um as far as things i don't get costco doesn't have any
yogurt or dairy that i'm a fan of usually i go organic pasta raised so i don't get it from their
eggs i'm a huge fan of pasture-raised ore and organic and costco doesn't seem to have that
and so with my eating style usually i'll either fast until lunch or i'll have breakfast from
i got my eggs my yogurt from either sprout trader joe's but then lunch i'm basically just having a
rice a veggie and a meat and that reminds me the rice i use is a massive bag from costco
20-ish dollars but it's gonna last me like six months to a year it's jasmine rice it's organic
i believe it's organic but it is jasmine rice which is super important to me that's what we've
got we've got some awesome food here but overall you can see i kind of have some snacks in here
with the peanut butter the sauerkraut we've got collagen and hemp parts which are kind of
supplementary but i keep things simple especially during my periods of a lot of eating let me know
what questions you have down below what do you usually get from costco is there anything i
missed because i know there's a lot of products i don't always consume but i do like to see at
costco and if you're on the journey of fitness and health and you're looking to implement something
like fasting into your routine and really start to understand nutrition on a deep level
check the description of this video we've got a link there for free training where we teach
you a little bit about our process for fat loss and for fitness and why it's so effective why
it's 100 to 300 more effective than a standard calorie counting or calorie cutting diet besides
that let me know if you have any other questions i appreciate you and as always make sure to eat
smart move more sleep deep and be grateful for this moment i'll see in the next video