The Kirkland Signature Shortcut That Helps Me Build a High-Protein Lunch Fast

As much as I adore Costco’s rotisserie chicken, I’ve been stocking up on this underrated find even more often.

Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Key Points

• Kirkland Signature shrimp cocktail makes a quick, high-protein, no-cook lunch.
• Pairing protein, produce, grains and fat helps build a balanced plate.
• Prepped veggies, dips and ready-made proteins simplify weekday lunches.

My wardrobe and my menu share a lot of similar features. By day, I keep things quite consistent with a “capsule collection” of sorts, so I need not invest time and energy in deciding what to wear or how to stay well-fueled. Joggers, tank, repeat. Yogurt, berries, repeat.

Come evening, when I have more time—and often a reason (say, a restaurant outing with a pal or a potluck cocktail party)—I’ll get more creative. Then, I’ll slide on my fun silver pumps, order something I’d never make myself or play around with a new-to-me dish I have tucked away in a MyRecipes folder.

For lunch, my capsule collection is inspired by my friend Liz’s template for how to build a no-cook snack plate. I’ve realized that I’m not willing to invest more than 15 minutes in midday meal prep, so assembling a plate with produce, a protein, a whole grain and fat in formats that require zero oven, stove or air fryer time works best.

My standby shortcut? Kirkland Signature shrimp cocktail.

A Ready-to-Eat Protein That Makes Lunch Easy

Costco’s shrimp cocktail is sold in 1½-pound portions in the deli section, next to the cheeses and dips. I first purchased it for a no-fuss holiday party snack, and after enjoying the flavor of the quick-poached shrimp and the sweet, tangy, zippy sauce, I kept purchasing it for an almost-instant way to fill that protein slot.

I usually dish up about 4½ ounces of shrimp, about one-sixth of the tray, which delivers 21 grams of protein and just 120 calories—and that’s including a spoonful of the sauce. Besides being low in fat and high in protein, shrimp are packed with immune-supporting selenium and thyroid-bolstering iodine, plus a decent dose of heart-healthy omega-3 fatty acids. And since the shrimp are already prepared and ready to eat, lunch comes together as quickly as opening a protein bar (which, as much as I tried to make it so for a couple years during college, is not “lunch”).

From there, I round things out with some veggie sticks or a piece of fruit, depending on my mood, plus a pita or crackers and a scoop of whatever hummus flavor spoke to me at the store that week.

Tips to Save Time and Simplify Prep

Shrimp cocktail is one of my most frequent Costco purchases for quick-fix lunches. However, it’s not my only secret for trimming down prep time while keeping all the flavor in my lunch. If you’d like to do the same, here’s a permission slip to…

• Outsource protein prep. If I eventually tire of shrimp, I return to heat-and-eat protein options I’ve adored as part of dinners before: Chargrilled Chipotle Seasoned Chicken or Real Good Food Lightly Breaded Chicken Strips. Shredded rotisserie chicken or the chicken or beef entrees from Kevin’s Natural Foods are also excellent alternatives.
• Pre-chop veggies. When I’m really crunched for time, I actually reach for Costco’s Vegetable Platter with Ranch Dressing Dip. There’s no shame in my time-saving game! For the most part, though, I like to buy carrots, peppers and snap peas in larger portions so I can wash and prep them myself—and save quite a bit of money. I generally aim to rinse and chop three days’ worth at a time.
• Stock up on sauces and dips. A capsule wardrobe of lunch choices is convenient, but it’s not the most exciting. So I recommend mixing up your dips and sauces. Try olive hummus one week, garlic hummus the next and tzatziki the following. And sometimes, skip the cocktail sauce and substitute sweet chili sauce, honey mustard or barbecue sauce instead.

The Benefits of a High-Protein Lunch

I’ve been working with a dietitian for the past two years and have been reminded that a high-protein lunch is a smart choice for weekdays—and every day.

The scientific jury is still out on whether it’s actually necessary to space out protein consumption throughout the day to promote muscle maintenance and growth. But one thing we know for sure: It’s much easier to meet our daily protein goals if we include some in each meal and snack rather than piling it on at dinner to try to fill in any gaps. Protein has also been shown to be the most satisfying of all three macronutrients, and aiming for 20 to 30 grams at lunch as part of a balanced meal helps me combat the early afternoon yawns and keeps me full for several hours.

No matter when you consume it, adequate protein intake is crucial to support healthy bones, skin, hair and nails; aid in muscle repair and growth; and create enzymes involved in digestion.

The Bottom Line

Even if you don’t have a Costco membership, you can probably find something similar to this shrimp cocktail kit at your local supermarket. If you’re craving a quick and convenient protein source for lunch, I suggest giving it a try.

If you’re not so keen on shrimp, consider these time-saving tips for healthy lunch meal prep using your favorite protein. The framework works extremely well to offer enough variety to keep things interesting and diverse while building in enough consistency for ease and to combat indecisiveness.