Coach Brianna's BBQ Season Tips & Tricks

Happy Summer, Healthi Fam! There’s something magical about the smell of the grill, the warmth of the sun, and gathering with friends or family for a good old-fashioned summer BBQ. I have always said that one of my all-time favorite meals is any meat on the grill (burger, chicken, the classic hot dog—it truly doesn’t matter) with baked beans, macaroni salad, corn on the cob, and watermelon. This meal just screams “childhood memories” to me, so yes, I LOVE grilling season.

If you’re on a health or weight loss journey, this season can also bring a bit of anxiety: How do I enjoy myself without going completely off the rails?

Good news—you absolutely can have both: the fun and the progress.

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How to fully enjoy BBQ season while sticking to your goals:

1. Upgrade Your Proteins

Grilled meats can be incredibly BITE- and macro-friendly—you just need to be intentional:

• Lean choices: Think chicken breasts, turkey burgers, shrimp skewers, or even grilled tofu.
• Flavor without fat: Marinades made with citrus, vinegar, herbs, mustard, or yogurt bring bold flavor without piling on BITES or calories.
• Watch the extras: Skip thick BBQ sauces loaded with sugar and opt for rubs, spice blends, or DIY light sauces.

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2. Load Up on Grilled Veggies

Zucchini, bell peppers, mushrooms, corn, and onions all taste amazing with a little char—and they’re zero-BITE flavor bombs.

• Brush with olive oil spray and seasoning.
• Thread onto skewers for fun kabobs.
• Use grilled veggies as burger toppings or salad boosters.
• Bonus tip: Throw some fruit on the grill. Have you ever had grilled pineapple or peaches? I’m drooling just thinking about them.

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3. Re-Think the Sides

Traditional BBQ sides like potato salad, chips, and baked beans can rack up the BITES quickly. Try these lighter options:

• Coleslaw made with Greek yogurt or light mayo
• Fresh fruit salad or watermelon wedges
• Corn on the cob (just go easy on the butter)
• Veggie trays with light dip or hummus

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4. Bun Strategy

Buns can easily double the BITES of your meal. Consider:

• Going open-faced (top bun only)
• Choosing lighter buns, sandwich thins, or lettuce wraps
• Skipping the bun and enjoying your burger over a salad or grilled veggies

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5. Smart Desserts

Summer treats don’t have to sabotage your goals:

• Fruit skewers with a drizzle of dark chocolate
• Frozen grapes or banana slices
• DIY popsicles with blended fruit and Greek yogurt
• Lightened-up s’mores using low-BITE crackers or mini marshmallows
• Bonus tip: Utilize the BITE-saving power of your zero-BITE foods so you can simply enjoy dessert. Remember, there are no “bad” foods, so friend, if you want a real s’more, by all means, EAT ONE.

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6. Be Mindful with Beverages

Sweet tea, lemonade, and cocktails can sneak in extra calories. Instead:

• Sip on infused water with mint, citrus, or berries
• Try sparkling water with a splash of juice
• Choose light beers, wine spritzers, or measure out a single cocktail (and track it!)

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7. Mindset Over Restriction

Above all, don’t go in thinking you have to be “perfect.”

A mindset to bring to the BBQ:

• I can enjoy this and stay aligned with my goals.
• I can pick what I really want and savor it.
• One meal doesn’t define my entire journey.

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Final Thoughts

BBQ season isn’t the enemy of your weight loss goals—it can actually support them with grilled proteins, fresh produce, and built-in movement like yard games and walking. The key is showing up with a plan, tracking what you can, and choosing progress over perfection.

Let summer be a season of good times, good food, joy and momentum.

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