Welcome to Grocery Shopping Tips, where we break down how to align your nutrition goals with your grocery budget. This time, we’re focusing on low sodium options.

We asked MyFitnessPal registered dietitians to share the staples they rely on, and how they make lower-sodium cooking feel realistic and sustainable.

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6 Steps For Navigating the Aisles with Sodium in Mind

Step 1: Know Your Sodium Baseline

Before you change your pantry, it helps to understand your starting point.

The Dietary Guidelines for Americans recommend limiting sodium to 2,300 mg per day for most adults (1). For people with high blood pressure or heart conditions, the American Heart Association often recommends lower targets under medical supervision (3).

If you’re not sure where you fall, tracking your meals for a few days in MyFitnessPal can give you a clearer picture of how quickly sodium adds up, especially from packaged or restaurant foods.

Step 2: Upgrade Your Foundation Staples with Lower-Sodium Ingredients

Instead of starting with specialty products, begin with the ingredients you use most often. Here are a few examples from our registered dietitians:

1. Beans 

Brookell White, RD, MyFitnessPal Registered Dietitian always chooses lower-sodium or no-salt-added canned options.

They’re affordable, shelf-stable, and provide 9 grams of fiber per ½ cup serving (4). And because most Americans fall short on fiber intake, beans pull double duty, supporting both heart health and digestive health (1,5,6).

She points out that in many stores, no salt added beans cost about the same as regular versions. When time allows, dried beans are even cheaper, and can be batch-cooked and frozen. And even as they are, these dried beans have a shelf life of 1-2 years (7).

If you do buy regular canned beans, rinsing them can help reduce some sodium (2).

2. Tomatoes

Joanna Gregg, RD, MyFitnessPal Registered Dietitian keeps no salt added diced tomatoes stocked year-round.

Instead of thinking of them as just a canned good, she treats them as a flavor base, adding bulk and brightness to soups, sauces, and casseroles across cuisines.

She also recommends comparing price per ounce when shopping for fresh, frozen, or canned produce. Frozen vegetables are often comparable in cost and reduce spoilage (8).

3. Broth

For Katherine Basbaum, RD, MyFitnessPal Registered Dietitian, low sodium chicken broth is a must-have for building flavor at home.

Rather than cooking rice or quinoa in water, she uses low sodium broth for added flavor—without the high sodium content of traditional broths.

This is a good example of a swap that doesn’t feel restrictive. It simply makes lower-sodium cooking easier.

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Step 3: Build a Flavor Pantry So Meals Stay Low in Sodium

One of the biggest fears around low-sodium eating is that food will taste bland.

Emily Sullivan, RD, MyFitnessPal Registered Dietitian says that assumption misses something important.

Low-sodium cooking isn’t about removing flavor (or sodium entirely) but about building flavor differently.

That’s why she recommends keeping apple cider vinegar, or any vinegar you enjoy, stocked in your pantry. It “can elevate the flavor profile of many dishes without the use of salt.”

She also recommends affordable flavor builders like:

• Garlic powder
• Onion powder
• Smoked paprika
• Cumin
• Oregano
• Italian seasoning
• Lemon juice
• Fresh garlic and onions
  

Slow-cooked aromatics create depth. A splash of vinegar brightens flavors. Even a bit of pickle brine can add tang.

The key is starting with versatile basics and expanding slowly, not buying every specialty spice at once.

Step 4: Read Beyond the Label Claims

Katherine Basbaum, RD, says one of the biggest mistakes she sees is shoppers relying on front-of-package claims without checking the Nutrition Facts panel.

“If you see ‘lower sodium’ or ‘reduced sodium’ advertised on the front, before you drop it in your cart, take a minute to check the Nutrition Facts panel on the back. These foods may still be quite high in sodium despite being lower than the original.”

The FDA defines “reduced sodium” as at least 25% less than the original product (2). But if the original was very high, the reduced version may still be high.

The same goes for foods marketed as healthy for other reasons, like bread labeled “made with whole grains” or cottage cheese promoted as “high in protein.” 

One positive nutrition claim doesn’t automatically make the whole product a smart choice, especially when it comes to sodium.

Before adding something to your cart, flip the package over and check the milligrams per serving.

That’s what really counts.

Step 5: Expect a Flavor Adjustment Period

If you’re used to dining out frequently, home-cooked lower-sodium meals may taste different at first. 

Restaurant foods are often higher in sodium, which can shape taste expectations (9).

Sullivan suggests focusing on recipes you genuinely enjoy and giving your palate time to adjust. Over time, heavily salted foods may start to taste overly intense.

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Step 6: Build a Budget-Friendly Low Sodium Shopping List

Low-sodium eating doesn’t require specialty health foods.

White recommends:

• Stocking up on shelf-stable low-sodium staples when they’re on sale
• Buying dried beans in bulk
• Comparing unit price per ounce
• Freezing leftovers to reduce waste
  

Sometimes the lower-sodium version is similar in price, and other times it may cost slightly more, checking the label helps you decide what works for your budget.

Frequently Asked Questions (FAQs)

• How much sodium should the average adult consume per day?
  The Dietary Guidelines for Americans recommend limiting sodium to no more than 2,300 mg per day for most adults (1). Individuals with high blood pressure or certain heart conditions are often advised to aim lower, around 1,500 mg per day, under medical supervision (3).
• What does “reduced sodium” actually mean?
  According to the FDA, “reduced sodium” means a product contains at least 25% less sodium than the original version (2). However, that doesn’t necessarily mean it’s low in sodium overall. Always check the milligrams per serving on the Nutrition Facts panel.
• Is “no salt added” the same as “low sodium”?
  Not exactly. “No salt added” means no salt was added during processing, but the food may still contain naturally occurring sodium. “Low sodium” has a specific regulatory definition, which is 140 mg of sodium or less per serving (2).
• Does rinsing canned beans really reduce sodium?
  Yes. Rinsing canned beans under running water can help remove some of the sodium from the packing liquid (2). It’s a simple step that can make a difference if lower-sodium versions aren’t available.

Bottom Line

A low-sodium pantry isn’t about restriction. It’s about intention.

Choose no salt added versions when possible.
Build flavor with herbs, acids, and aromatics.
Read labels instead of relying on marketing claims.

Over time, those small decisions add up, and make cooking heart-healthy meals feel natural instead of complicated.

And if you want a clearer picture of your sodium intake, tracking meals in MyFitnessPal can help you monitor your daily totals.

You can then compare your intake to your personal goal—whether that’s 2,300 mg per day or a lower target recommended by your healthcare provider.

The post Grocery Shopping Tips: Low Sodium Options That Don’t Blow Your Budget appeared first on MyFitnessPal Blog.

Costco can be one of the most practical places to stock your kitchen, especially if you’re trying to prioritize protein.

From seafood and dairy to plant-based staples, there are plenty of high protein foods at Costco that can support balanced meals throughout the week.

We asked MyFitnessPal registered dietitians to share the protein picks they genuinely buy and how they turn those finds into practical, everyday meals.

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Why Protein Matters (and How Much Protein You Actually Need)

Protein isn’t just for gym-goers.

Emily Sullivan, RD, MyFitnessPal registered dietitian, explains: “Protein is important for so many different functions in the body. Not only does it help to build and repair muscle, it plays a key role in supporting the immune system, providing energy, regulating fluid levels and making up hormones (1).”

Protein needs vary by person. Brookell White, MS, RD, MyFitnessPal registered dietitian, notes: “A sedentary adult should get about 1.2g/kg. But if you want to lose weight while maintaining muscle, your needs go up, and they increase even further with strength training or muscle-building objectives (2).”

So, the goal isn’t to maximize protein at every meal. It’s to meet your needs consistently.

Best Protein at Costco: Refrigerated Staples Dietitians Buy

Kirkland Signature Organic Greek Yogurt

Sullivan keeps this plain Greek yogurt stocked at home.

“It has 18 grams of protein per serving and no added sugar. I choose plain because it allows me to control how much added sugar I include, if any (3). I can use it for a morning yogurt parfait, mix it into marinades for proteins, or incorporate it into baked goods to boost protein and add moisture.”

For her, it’s less about a single use and more about flexibility. Greek yogurt can anchor breakfast, enhance savory dishes, or quietly elevate recipes by adding creaminess and protein without excess sweetness. 

When purchased in bulk, it becomes one of the most adaptable protein staples you can keep on hand.

Kirkland Signature Sous Vide Egg White Bites 

Katherine Basbaum, RD, MyFitnessPal registered dietitian recommends these for busy mornings.

“Though it doesn’t take much time to make egg bites from scratch, these are a quick and healthy option when you’re short on time.”

A couple minutes in the microwave delivers 11g worth of protein boost. Add fruit or whole grain toast, and breakfast is handled (4).

Seafood & Lean Protein Options

Kirkland Signature Raw Tail-On Shrimp 

Joanna Gregg, RD, MyFitnessPal registered dietitian, highlights this freezer staple: “These shrimp cook up in minutes, and just 7 shrimp adds 22 grams of protein (5).”

Shrimp works well in salads, stir fries, tacos, or pasta, making them an easy protein add-on.

Kirkland Signature Albacore Solid White Tuna in Water 

Basbaum keeps canned tuna on hand for simple meals. “A can has 42 grams of protein and is one of the healthiest high-protein convenience foods you can find (6).”

Tossed into a tuna salad, layered into a melt, or folded into a grain bowl, it’s one of the easiest and most versatile ways to add flavor and protein to a meal. 

Kirkland Signature Organic Chicken Bone Broth

Brookell White, MS, RD, MyFitnessPal registered dietitian calls this her all-time favorite protein pick at Costco.

Instead of just using it for soups, she uses it as the cooking liquid for pasta.

“By cooking pasta one-pot style, the protein-rich bone broth gets soaked up into the pasta. You’re then left with a velvety textured sauce and extra protein in each bite,” says White.

Her formula: about 5 cups of bone broth for 12 ounces of pasta, adding more as needed.

She also uses it in soups, stews, sauces, mashed potatoes, and grains, increasing protein content by 9g per serving without adding another main protein source (7).

Costco Plant-Based Protein Our Dietitians Recommend

Costco also offers strong plant-based protein choices.

Kirkland Signature Organic Hummus 

Melissa Jaeger, RD, LD, MyFitnessPal Head of Nutrition loves these for their convenience and great taste.

“Who doesn’t love a little dip with their veggies? These pre-portioned, single-serve hummus cups are perfect for packing in lunches, enjoying on road trips, or pulling out of the fridge for a quick and easy snack,” says Jaeger. 

Each 2.5-ounce cup provides 4 grams of plant-based protein, 3 grams of fiber, and healthy fats. It’s a combination that gives this pre-portioned snack staying power (8).

She pairs them with sliced vegetables or whole grain crackers to build a balanced snack that includes protein, fiber, and complex carbohydrates.

The portion-controlled packaging also makes it easier to grab and go without overthinking serving sizes, which is especially helpful when buying in bulk.

Kirkland Signature Organic Quinoa

Jaeger also keeps quinoa stocked because it’s practical, versatile, and “packs a nutritional punch.”

Per 1/4 cup dry, it provides 6 grams of plant-based protein, 3 grams of fiber, and about 10% of the daily value for iron, making it a more nutrient-dense swap for refined grains (9).

In her kitchen, quinoa often replaces rice in grain bowls, layers easily into mason-jar salads, and even gets scrambled with eggs and vegetables for a more filling breakfast.

It’s a shelf-stable staple that can flex across multiple meals, which makes it especially useful when shopping in bulk.

Jaeger also appreciates that this version is pre-washed, so there’s no need to rinse away quinoa’s natural bitter outer coating before cooking—one less step on a busy night.

Kirkland Signature Organic Hemp Hearts

White calls hemp hearts one of the easiest ways to boost protein without changing your meals.

“They add 10 grams of protein for every 3 tablespoons (10).”

Instead of building an entirely new recipe, she recommends sprinkling them onto foods you’re already eating, such as yogurt, oatmeal, salads, or toast, or mixing them into smoothies, baked goods, energy bites, or homemade bars.

Hemp hearts also provide about 12 grams of polyunsaturated fats per serving, adding both texture and nutrition (10).

Another advantage? They’re extremely shelf-stable. Stored properly, they can last up to a year in the fridge or freezer and about three months in the pantry (11), making them a smart bulk buy at Costco. 

Kirkland Signature Organic Peanut Butter 

Sullivan keeps this stocked year-round.

“When choosing peanut butter, I look for an ingredient list that only has peanuts and salt, and this one delivers.”

With 8 grams of protein per serving, it’s a simple way to add protein to snacks or meals (12).

Kirkland Signature Snacking Nuts Variety Pack

For high protein snacks Costco shoppers can keep on hand, Gregg recommends these variety packs for portability.

“Easy to keep in your car, purse, bookbag, or briefcase for on-the-go snacking.”

These are also simple add-ons to salads, yogurt, or oatmeal. Each nut packs a good amount of protein per package (45 grams): (13)

• Cashews: 8g 
• Peanuts: 12g
• Almonds: 9g

On a side note:

Basbaum also mentions that for shoppers following a vegetarian or vegan diet, options like beans, lentils, nuts, seeds, quinoa, hemp hearts, and tofu make meeting protein needs manageable. 

For vegetarians specifically, dairy and eggs offer additional flexibility and can help round out protein intake.

How to Build Balanced Protein Meals

Jaeger emphasizes “Protein is important, but it’s just one piece of the puzzle. The real magic happens when you build meals and snacks with balance in mind.”

Pair protein with:

• Whole grains
  
• Vegetables
  
• Fruits
  
• Healthy fats
  

Basbaum adds “Protein-fortified food and drinks are all the rage, but it’s best not to rely on them too much.”

Whole food protein sources, like yogurt, beans, eggs, fish, chicken, nuts, and seeds, provide nutrients beyond protein alone.

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How MyFitnessPal Helps

Gregg recommends using MyFitnessPal to monitor your protein intake and see how it contributes to your daily goals.

The My Weekly Report feature provides a snapshot of your intake trends so you can adjust as needed.

More protein isn’t automatically better. Hitting the right amount for your body is what actually makes a difference.

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Frequently Asked Questions

• How much protein should I eat daily?
  A sedentary adult generally needs about 1.2 g/kg of body weight per day, though needs increase with activity level and muscle-building goals (2).
• Is plant protein as effective as animal protein?
  Plant-based protein supplements can support muscle gains comparable to animal protein, as long as your overall protein intake is adequate (14).
• Can I shop for protein at Costco without buying specialty items?
  Yes. Many everyday staples there, like yogurt, eggs, beans, seafood and nuts, are strong protein sources.

Bottom Line

Costco can make protein shopping feel effortless—when you stick with versatile, food staples you’ll actually use. Mix and match animal and plant options, and think in meals. 

The most important thing is to choose products that fit your routine and budget.

And if you want a clearer picture of how it’s all adding up, MyFitnessPal can help you track your intake and adjust based on your goals.

The post Top 10 Dietitian-Reviewed High Protein Costco Foods Worth Buying appeared first on MyFitnessPal Blog.