Costco + H-Mart · Weekly Plan
High-protein
meal guide
1,857 cal / day
160g protein / day
4 rotations
1 Costco trip / week
Sous vide + rotisserie
Overview
Weekly schedule
Buy everything Sunday. Eat the rotisserie first while it's fresh, then transition to sous vide chicken for the rest of the week.
Weekly avg calories
1,838
target 1,857
Weekly avg protein
176g
target 160g
Rotation R days run at 141g protein — the rotisserie tradeoff. The sous vide days more than compensate.
Every day
Breakfast
Fixed across all rotations. No cooking, no weighing.
Oikos Triple Zero + clear whey
| Item | Grams | Cal | Protein |
|---|
| Oikos Triple Zero (1 cup) | 150 | 90 | 15g |
| Clear whey (1 scoop) | — | 80 | 20g |
| Total | | 170 | 35g |
Instructions
Open one Oikos cup.
Mix whey with cold water, or stir directly into the yogurt for a thicker texture.
Done.
Mon – Tue
Rotation R
Rotisserie chicken. Pull all meat Sunday while warm, remove skin, divide into two equal portions. Refrigerate. Use the calculator below to get exact splits based on your bird's weight.
Lunch
BBQ chicken rice bowl
| Ingredient | Grams | Cal | Protein |
|---|
| Rotisserie chicken, pulled, skin-off | 220 | 308 | 40g |
| Jasmine rice, cooked | 400 | 480 | 11g |
| Kirkland organic broccoli, microwaved | 150 | 50 | 4g |
| BBQ sauce | 30 | 60 | 0g |
| Total | | 898 | 55g |
- Weigh 220g pre-pulled rotisserie chicken from the fridge.
- Weigh 400g cooked rice into your bowl.
- Microwave 150g broccoli covered with a splash of water, 3 min.
- Weigh 30g BBQ sauce and drizzle over. Add broccoli alongside.
- Optional: microwave chicken 60 sec covered if you want it warm.
Dinner
Pulled chicken slaw bowl
| Ingredient | Grams | Cal | Protein |
|---|
| Rotisserie chicken, pulled, skin-off | 220 | 308 | 40g |
| Jasmine rice, cooked | 330 | 396 | 9g |
| Coleslaw mix, dry | 100 | 25 | 1g |
| Kirkland salsa | 50 | 13 | 1g |
| Apple cider vinegar | 15 | 3 | 0g |
| Total | | 745 | 51g |
- Weigh 220g rotisserie chicken from the fridge.
- Weigh 330g cooked rice into your bowl. Add chicken on top.
- Combine 100g slaw + 15g ACV + 50g salsa. Toss and serve alongside.
Wed – Thu
Rotation A
Sous vide seasoning: garlic powder + smoked paprika.
Lunch
Teriyaki chicken rice bowl
| Ingredient | Grams | Cal | Protein |
|---|
| Sous vide chicken breast, cooked | 280 | 280 | 62g |
| Jasmine rice, cooked | 400 | 480 | 11g |
| Kirkland organic broccoli, microwaved | 150 | 50 | 4g |
| Kikkoman teriyaki sauce | 30 | 40 | 1g |
| Total | | 850 | 78g |
- Weigh 280g pre-cooked sous vide chicken, slice into strips. Reheat covered 60 sec.
- Weigh 400g cooked jasmine rice into your bowl.
- Microwave 150g broccoli covered with a splash of water, 3 min.
- Weigh 30g teriyaki sauce and pour over chicken and rice. Add broccoli on the side.
Dinner
Chicken burrito bowl
| Ingredient | Grams | Cal | Protein |
|---|
| Sous vide chicken breast, cooked | 290 | 290 | 64g |
| Jasmine rice, cooked | 400 | 480 | 11g |
| Kirkland salsa | 100 | 25 | 1g |
| Oikos Triple Zero plain (sour cream) | 60 | 32 | 6g |
| Total | | 827 | 82g |
- Weigh 290g chicken and slice. Reheat 60 sec covered.
- Weigh 400g cooked rice into your bowl.
- Add chicken and 100g salsa over the rice.
- Top with 60g Oikos Triple Zero plain as sour cream. Season with garlic powder and cumin.
Fri – Sat
Rotation B
Sous vide seasoning: garlic powder + dried oregano. Buy 2 blocks of extra firm tofu from H-Mart for the two dinners — one block per dinner.
Lunch
Buffalo chicken wrap + rice
| Ingredient | Grams | Cal | Protein |
|---|
| Sous vide chicken breast, cooked | 340 | 340 | 75g |
| Jasmine rice, cooked (side) | 230 | 276 | 6g |
| Flour tortilla, medium (~1 tortilla) | 45 | 99 | 3g |
| Frank's buffalo sauce | 30 | 3 | 0g |
| Oikos Triple Zero plain (ranch) | 60 | 32 | 6g |
| Total | | 750 | 90g |
- Weigh 340g chicken and slice. Reheat 60 sec covered.
- Weigh 230g cooked rice into a side bowl.
- Toss chicken with 30g buffalo sauce.
- Mix 60g Oikos plain with garlic powder + dried dill for ranch.
- Weigh tortilla (aim for 45g). Layer chicken and ranch. Roll and eat. Rice on the side.
Dinner
Soy-sesame crumbled tofu bowl
| Ingredient | Grams | Cal | Protein |
|---|
| Extra firm tofu, crumbled (1 whole block) | 400 | 300 | 32g |
| Jasmine rice, cooked | 360 | 432 | 10g |
| Frozen edamame, shelled, cooked | 120 | 144 | 13g |
| Soy sauce, low sodium | 20 | 11 | 1g |
| Sesame oil | 5 | 44 | 0g |
| Total | | 931 | 56g |
- Heat a non-stick pan over medium-high. No oil needed.
- Crumble the whole tofu block directly into the pan with your hands.
- Cook undisturbed 3 min until bottom browns. Stir once, cook 3 more min.
- Mix 20g soy sauce + 5g sesame oil + pinch garlic powder + ground ginger.
- Microwave 120g edamame 2 min in a separate bowl.
- Pour sauce over tofu in pan. Toss and cook 1 min until absorbed.
- Weigh 360g rice into bowl. Add tofu and edamame on top.
Sun
Rotation C
Sous vide seasoning: garlic powder + ginger powder.
Lunch
Mediterranean chicken bowl
| Ingredient | Grams | Cal | Protein |
|---|
| Sous vide chicken breast, cooked | 280 | 280 | 62g |
| Jasmine rice, cooked | 360 | 432 | 10g |
| Hummus (Kirkland or Cedar's) | 60 | 102 | 3g |
| Total | | 814 | 75g |
- Weigh 280g chicken. Slice and reheat 60 sec if needed.
- Weigh 360g cooked rice into your bowl. Add chicken on top.
- Weigh 60g hummus and add as a dollop alongside.
- Squeeze lemon juice over everything. Season with salt and dried oregano.
Dinner
Soy-ginger chicken + edamame
| Ingredient | Grams | Cal | Protein |
|---|
| Sous vide chicken breast, cooked | 290 | 290 | 64g |
| Jasmine rice, cooked | 310 | 372 | 8g |
| Frozen edamame, shelled, cooked | 120 | 144 | 13g |
| Soy sauce, low sodium | 20 | 11 | 1g |
| Sesame oil | 5 | 44 | 0g |
| Total | | 861 | 86g |
- Weigh 290g chicken, slice. Reheat 60 sec covered.
- Microwave 120g edamame 2–3 min.
- Mix 20g soy + 5g sesame oil + pinch garlic powder + ground ginger.
- Weigh 310g rice into bowl. Add chicken and edamame. Pour sauce and toss.
Rotation R tool
Rotisserie calculator
Enter your total pulled meat weight (skin removed) and adjust the lunch/dinner split. Updates all macros in real time across the two-day stretch.
⚠ Bird under 600g — consider eating in 1 day rather than stretching to 2.
Lunch · each day
BBQ chicken rice bowl
Chicken—g
Rice400g
Broccoli150g
BBQ sauce30g
Dinner · each day
Pulled chicken slaw bowl
Chicken—g
Rice330g
Slaw mix100g
Salsa50g
Cal vs target
—
+/− from 1,857
Protein vs target
—
+/− from 160g
Reference
Brand reference
Macros per 100g cooked/as-consumed. Always weigh chicken and rice after cooking.
| Brand / item |
Cal / 100g |
Protein / 100g |
Notes |
| Kirkland Rotisserie Chicken (~3lb, $4.99) | 140 | 18g | ~820g edible meat. Skin off before weighing. Lasts 2 days. |
| Kirkland Boneless Skinless Chicken Breast, frozen (#1454442) | ~100 | ~22g | Weigh after sous vide. ~10% water loss at 145°F. |
| Extra firm tofu (H-Mart, any brand) | ~75 | ~8g | 1 whole block = 400g = 32g protein. Pan-crumble. |
| Oikos Triple Zero yogurt (5.3oz cup) | 90 per cup | 15g per cup | Fixed serving — log as 1 cup, do not weigh. |
| Three Ladies / Kirkland jasmine rice, cooked | 120 | 2.7g | Weigh after cooking. Label: 360 cal / 8g protein per 100g dry. |
| Flour tortilla, medium (Mission or similar) | ~220 | ~6g | ~45g per tortilla. |
| Kirkland salsa | ~25 | ~1g | Use freely. |
| Hummus (Kirkland or Cedar's) | ~170 | ~5g | Per 100g. |
| Kirkland BBQ sauce | ~120 | ~1g | ~35g = ~42 cal. Moderate use. |
| Frank's buffalo sauce | ~10 | 0g | Essentially calorie-free. |
| Soy sauce, low sodium | ~55 | ~5g | Use sparingly — high sodium. |
| Sesame oil | ~885 | 0g | ~40 cal per 5g — a little goes far. |
| Frozen shelled edamame, cooked | ~120 | ~11g | Per 100g cooked. |
| Kirkland organic broccoli florets, cooked | ~33 | ~3g | Per 100g microwaved. |
| Coleslaw mix, dry | ~25 | ~1g | Per 100g — essentially free calories. |
Sunday
Prep guide
~15 minutes of hands-on work on Sunday sets up the entire week.
1
At Costco — get rotisserie last
Pick up everything else first, then grab the rotisserie chicken from the deli on your way to checkout so it stays warm. It's much easier to pull while warm.
2
Pull the rotisserie immediately
As soon as you're home, pull all meat off the bone while still warm — it separates cleanly. Remove and discard all skin. Weigh the total and use the calculator above to get your daily split. Divide into two equal-weight containers. Label Day 1 and Day 2. Refrigerate immediately. Safe for 3–4 days.
3
Start the sous vide batch
Set your sous vide to 145°F (63°C). Season frozen chicken breasts in zip-lock bags: (A) garlic powder + smoked paprika, (B) garlic powder + dried oregano, (C) garlic powder + ginger powder. Use one seasoning per bag so you know which rotation it belongs to. Seal using water displacement. Cook from frozen for 2 hours.
4
Cook a rice batch while sous vide runs
Cook enough jasmine rice for 2–3 days in your rice cooker. The sous vide runs itself so you can walk away. Come back after 2 hours to portion and store the chicken.
5
Portion and store the sous vide chicken
Remove bags, rest 5 minutes, then weigh each breast. Log at 100 cal / 22g protein per 100g cooked. Refrigerate Days 3–4 portions. Freeze Days 5–7 portions — move to fridge the night before use. Reheat from fridge: microwave covered with a damp paper towel, 60–90 seconds.
6
Mid-week rice refresh
Cook a new batch of rice on Wednesday or Thursday for the second half of the week. Takes 20 minutes unattended in your rice cooker.