11 Salivating Summer BBQ Recipes!

Chances are, you will want to indulge in many of the BBQ parties and patio dinners you'll be invited to. I've whipped up some of my favorite, easy-on-the-waistline, easy to make, healthy foods for you. Try them out!

Memorial Day kicked off the official beginning of summer. We have 3-4 months of glorious weather to look forward to, as well as lots of beach-time activities and plenty of outdoor fun.

Chances are, you're going to want to indulge in many, if not all, of the BBQ parties and patio dinners you'll be invited to, without having the effect on your waistline and all the progress you've made during the winter, in order to look great this season.

But have no fear. There's a way to have your cake, literally speaking, and eat it too! I've whipped up a collection of some of my favorite, light, easy-on-the-waistline, easy to make, healthy foods for you and your family and friends to enjoy during the BBQ season.


We all know how good veggies are for us: antioxidants, fiber, vitamins, minerals ... you name it, vegetables have it. So what better way to start off a meal than with some amazing salads, sure to help your health and your diet.

Starting a meal off with vegetables is a great way to add volume and substance to your meal without adding a lot of calories. As long as you use 'root veggies' (potatoes, onions, tomatoes, carrots, etc.) sparingly, there's nothing wrong with going for seconds (or thirds) on these courses.

You can also top salads with healthy fats like extra virgin olive oil, walnuts, or almonds in order to give it that extra bit of taste and texture. Not to mention, the fats I suggested have Omega-3 fatty acids, and all of the nuts add protein and heart-healthy polyunsaturated fatty acids; both of which have been shown to lower the risk of certain health problems.

For a little extra flavor (and carbs), you can add in summery fruits like berries or mango. If you want to make your salad more of a meal, consider adding protein like sliced chicken breast, canned tuna, or some salmon (which also has the added healthy fats).

Low Fat Chicken Caesar Salad

Make your own tangy, low-fat Caesar salad dressing, and use either fat-free croutons from the grocery store or bake your own croutons.

  1. Arrange torn Romaine lettuce in a big serving bowl.
  2. Top with chicken, croutons and sprinkle with cheese.
  3. Whisk dressing ingredients together and drizzle over salad.
  4. Gently toss until combined.
  5. Add freshly ground black pepper to taste.
Nutrition Facts
Serving Size 4 Servings
Amount per serving
Calories 188
Calories from Fat 39
Total Fat 4.5g (Sat 1.5g)
Sodium 328mg
Total Carbs 11.3g
Protein 25.9g
Fiber 2.3g

Low Fat Chicken Caeser Salad PDF (133 KB)

Three Bean Salad

Low fat, high fiber, high protein salad.

  1. Steam or cook the green beans in a pot of boiling water for 3-4 minutes, until tender-crisp.
  2. Drain and plunge beans into cold water to stop cooking and retain color.
  3. Combine cooked green beans with cannellini beans, kidney beans and shallots in a large bowl.
  4. Whisk vinegar, oil and mustard and drizzle over bean mixture.
  5. Toss gently.
  6. Serve chilled or at room temperature.
Nutrition Facts
Serving Size 6-8 Servings
Amount per serving
Calories 184
Calories from Fat 21
Total Fat 2.4g (Sat 0.3g)
Sodium 281mg
Total Carbs 30.4g
Protein 10.3g
Fiber 9.5g
Cholesterol 0mg

Three Bean Salad PDF (133 KB)

Low Fat Potato Salad

  1. Bring a large pot of water to a boil and cook potatoes until tender.
  2. Drain and allow to cool.
  3. In a large bowl, combine red onion, Dijonnaise and plain yogurt.
  4. Add cooled potatoes and mix well.
  5. Refrigerate until ready to serve.
Nutrition Facts
Serving Size 6 Servings
Amount per serving
Calories 125
Calories from Fat 5 (sat 0.5g)
Sodium 95mg
Total Carbs 26.4g
Protein 3.7g
Fiber 2.1g
Cholesterol 0.3mg

Low Fat Potato Salad PDF (133 KB)


Sure you could make your standard boneless, skinless chicken breast on the grill and call it a meal, but why not try and spice things up a bit while keeping in line with your macros and diet? It is possible!

Grilling and barbecuing are great ways to cook your food, make it flavorful and stick to your diet, because those methods of cooking don't add unnecessary calories. Thanks to Jeff Behar for these incredible recipes that are sure to please the tongue, and the abs!

Tasty Chicken Kabobs

Marinating these chicken kabobs all-day or overnight in a simple blend of yogurt and lemon juice makes them succulent and juicy, but the active cooking time is only about a half an hour, so they're a great quick dinner.

For a nutritious side, thread cipollini onions, red-pepper chunks, and mushrooms on a skewer and brush with olive oil to grill alongside the chicken.

Nutrition Facts
Serving Size
Amount per serving
Calories 192
Total fat 6g
Saturated fat 2g
Sodium 134mg
Total Carbs 3g
Protein 30g
Fiber 0g
Cholesterol 125mg

As a side to this dish you can add a salad or more grilled vegetables. This will add fiber to this meal helping you feel full.


Soak bamboo skewers in water for 10 minutes (so they don't burn on the grill).

BBQ Pork Chops

Lean pork chops make a nice change from eating chicken, and the leanest cuts—from the loin—are leaner than chicken thighs, so don't feel guilty about eating pork chops from time to time. As with all meats, be sure to trim any excess fat before cooking. These barbecued pork chops are tangy and delicious.

  1. Mix cider vinegar, brown sugar, Worcestershire sauce, ketchup, and chili powder in a small bowl.
  2. Place pork chops in a large resealable plastic bag.
  3. Marinades can tenderize the surface of the meat only to about 1/4 inch. That's why it's important to make sure the marinade covers the entire surface of your meat. It also helps to score the meat (cut into the surface about 1/4 inch deep with a sharp knife in several places) before coating it with marinade.
  4. Pour marinade into bag and cover chops with it.
  5. Marinate for at least 4-6 hours in the refrigerator.
  6. Preheat grill or broiler.
  7. Spray grill with high-temperature nonstick cooking spray before heating; or spray broiler rack while broiler is heating.
  8. Place marinated chops on grill or broiler and cook until done, about 5 minutes per side.
Nutrition Facts
Serving Size 4 Servings
Amount per serving
Calories 241
Calories from fat 68
Total fat 7.6g (sat 2.6g)
Sodium 449mg
Total Carbs 11.5g
Protein 31.7g
Fiber 0.9g
Cholesterol 90mg

BBQ Pork Chops PDF (134 KB)

Turkey Burgers

  1. Gently combine ingredients in a large mixing bowl.
  2. Divide mixture into four and form four 1/2-inch thick patties.
  3. Grill turkey burgers for 5-6 minutes per side, to an internal temperature of 165 degrees.
Nutrition Facts
Serving Size
Amount per serving
Calories 203
Calories from fat 23
Total fat 2.6g (sat 0.1g)
Sodium 399mg
Total Carbs 14.9g
Protein 30g
Fiber 1.6g
Cholesterol 45mg

Turkey Burgers PDF (289 KB)


I know, you're probably a little nervous or worried about having dessert. But I can assure you that these are totally bodybuilder physique friendly (provided you control your portion sizes and eat them in moderation).


  1. Place the oats, dried fruits, almonds, linseeds (flax), cinnamon and apple juice into a Tupperware container.
  2. Add water to cover and a squeeze of lemon juice.
  3. Place in the fridge and leave overnight until all the juice has been absorbed.
  4. Grate the apple and add this and the yoghurt to the mixture.
  5. Stir.
  6. Divide the muesli among three bowls, stir in a scoop of protein powder and top with an equal serving of the berries.

Muesli PDF (134 KB)

Low-carb Protein Bars

  1. Mix everything.
  2. Put on an PAM-coated baking tray and flatter.
  3. Bake for 15-20 minutes at 175 Celsius.

Low Carb Protein Bars PDF (133 KB)

Oat Applesauce Muffins

  1. Combine Dry ingredients and wet ingredients separate.
  2. Then combine both but do not over mix.
  3. Pour into non-stick muffin tin & bake at 400 for 12-15 minutes until a toothpick that is inserted comes out dry.

Oat Applesauce Muffins PDF (133 KB)

Foods To Pack for a Camping Trip or Picnic

Chances are you're eating clean now, as we speak, so there's nothing wrong with having leftovers from your salmon/lean steak/turkey dinner last night with some add-ons like a healthy baked sweet potato, steamed veggies, and something nice and light for dessert like protein powder pudding, healthy protein cookies, or homemade granola bars.

You'll want something light (if you're carrying it in a camping backpack), easy to clean up after (so there's less mess made after you finish eating), and convenient to eat (in order to avoid excess waste from plastic utensils and plates).

Here are a couple finger foods you can make in advance, and then pack in the cooler as you get ready to leave for the camp site.

Onion Rings

  1. Cover baking sheet in tin foil (much easier clean up) and spray with Pam
  2. Preheat oven to 425
  3. Mix milk and eggs in one dish until blended evenly
  4. Mix all dry ingredients (cream of wheat, pepper, salt etc.) in another bowl
  5. Dip rings in wet mixture with one hand and then place in dry mix
  6. Cover rings with dry mixture and press down into mixture with other hand.
  7. Shake of excess and place on baking sheet. (They can be close to each other because they wont stick to each other plus they also shrink)
  8. Bake for 15-18 minutes then flip them over. The bottoms by now should be browned.
  9. Place back in oven for another 5 minutes and this should help brown the other side a little more

Onion Rings PDF (134 KB)

Low-carb Pancakes

  1. Mix all ingredients in the blender
  2. Put the mix into a frying pan.
  3. Flip until both sides are perfectly browned. Add toppings if desired.

Low Carb Pancakes PDF (133 KB)

  1. Healthy Low Fat Salad Recipes That Rock.
  2. The Fat Free Healthy Summertime BBQ.

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