9 Best Mediterranean Diet Foods to Buy at Costco

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The Mediterranean diet has become synonymous with good, healthy living … and for good, healthy reasons. Research has associated the Mediterranean diet with a reduced risk of heart disease, stroke, type 2 diabetes, certain cancers, cognitive decline and depression. However, the name itself can be a little confusing since it’s a bit of a misnomer.

First, the Mediterranean diet references a balanced eating pattern and lifestyle that focuses on moderation, whole food consumption and plates packed with produce. (No deprivation here!) Second, today we have a more expansive view on the Mediterranean diet, embracing inclusion of dishes and cultures from around the globe—not just from the Mediterranean region. This is what makes it easy to begin and even easier to follow. And better yet, you can get started with one trip to your local Costco.

Here are some of the best-value ingredients and dishes you can buy at the wholesale giant to make following the Mediterranean diet just a parking spot away. (Good luck with that!)

9 Best Mediterranean Diet Foods to Buy at Costco

1. Olive Oil

Olive oil is a staple of the Mediterranean diet, used for cooking, drizzling and marinating. Kirkland Signature 100% Italian Extra Virgin Olive Oil, produced from Italian-grown olives, is known for its taste and competitive price point. This 2-liter bottle is hefty, and it will last you a long time. 

2. Fish

Fatty fish are a key protein source for following the Mediterranean diet. And few fish are as celebrated, accessible and delicious as omega-3-rich salmon. Costco has built a reputation for excellent, sustainably caught wild sockeye Alaskan salmon, which you can buy conveniently pre-portioned and frozen or fresh. From there, you can dress up your salmon with any combination of flavors you love. Try our Miso-Maple Salmon, Honey-Garlic Salmon or Roasted Salmon with Smoky Chickpeas & Greens for the win. 

3. Tinned Fish

Along with fresh and frozen fish, there’s the outrageous selection of canned tuna at Costco. In addition to major national brands, they carry their own Kirkland Signature Albacore Solid White Tuna in Water and Genova Yellowfin Tuna, which is packed in olive oil. Keep an eye out for sardines and mackerel in the canned fish section, too, as tinned fish grow in popularity in the U.S., more Costcos are branching out too.

4. Whole Grains

If there’s ever a staple food you should buy in bulk, it’s grains. Whole grains are a cornerstone of the Mediterranean diet and a smart switch from refined, enriched white flour products. Brown and wild rice make appearances at many Costcos—I’ve even gotten forbidden rice before! That wealth of rice can translate to curry dinners and stir-fries that take you all over the globe. One great option is their heat-and-eat selections. The Seeds of Change Organic Quinoa and Brown Rice with Garlic is a personal fave. Plus, Costco always carries quinoa, as well as oats for breakfast. 

5. Veggies

All the foods mentioned above are vital and flexible parts of the Mediterranean diet, but nothing is more of a cornerstone ingredient than what’s grown from the ground. What’s more, at Costco, veggies are usually a good deal. Cooking down large amounts of vegetables can help you power through them quickly. Good options are their chopped broccoli, trimmed green beans, bags of carrots, Brussels sprouts, multi-pound bags of spinach and sweet potatoes. When it comes to fresh, you can build salads with ease with the value buys of extra-large mesclun green packs. (Just don’t fall for the salad kits!)

6. Nuts

If you’re nuts for nuts, there’s no better place to go than Costco. I’ve been known to hazard weekend runs to the wholesaler just for their perfectly salted, perfectly roasted, gloriously extra-large nuts. The value can sometimes get up to twofer savings when compared to grocery stores, and the quality is indisputable. I like to get my plant-based omega-3s with a hearty handful of almonds, Costco’s impeccably salted cashews or a bowlful of pistachios in their shell. Pro tip: The Kirkland Signature In-Shell Pistachios are actually even better than the big-name brand.

7. Yogurt

Greek yogurt is obviously a go for Mediterranean diets, and the good news is, it’s a go for savings at Costco, too. My favorite, Fage Total 2% Milkfat Greek Yogurt, is available in whopping 48-ounce containers at Costco for little more than the regular price of one at my local grocer. The Chobani Nonfat Greek Yogurt Variety Pack also smokes supermarkets on pricing, regularly beating advertised sales when it comes to a per-cup comparison. Look for the low-sugar varieties to stay safely within Med diet bounds.

8. Cheese

Who doesn’t know about Costco’s stellar cheese selection? The Mediterranean diet recommends choosing unprocessed cheeses like feta, Brie, cotija, Swiss, ricotta, manchego, pecorino, goat, Corvo and Parmesan of any kind—but consume all cheese in moderation, so watch that grater! That means you may not need Costco-sized portions of cheese, but they can still be a smart buy when you consider the per-pound breakdown—and if you store them correctly.

9. Red Wine

Finally, while we’re on little treats, let’s touch on the famous wine selection at Costco, which is a worthy stop on your stock-up shopping trips. Red wine in moderation is included on the Mediterranean Diet Foods List. Red wine provides antioxidants, but it’s important to stick to recommended limits, which is one daily drink or less for women and two daily drinks or less for men. Cheers!

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