With summer right around the corner, it’s time to bring the barbecue out of storage and start grilling! Gone are the days where you have to feel bored with your classic go-to meals of baked chicken. Now, you can liven things up using your grill.
However, if you have physique goals this summer, chances are beef burgers, hot dogs, and potato salad won’t be on your daily menu. Regularly eating these will likely delay your goals, and leave you feeling sluggish.
The good news is that there are still plenty of healthy grilled recipes that will satisfy your taste buds and keep your macros (and goals) intact. Here are four options to get you started.
Grilled Turkey Pineapple Burgers
Just because regular ground beef burgers are out doesn’t mean all burgers need to take a hit. Swapping the protein source to lean ground turkey still provides the texture of a traditional burger with a much lower fat content. Packed with plenty of lean protein, it’s one that you can feel great about eating.
Adding the sweet, juicy pineapple, will give a truly unique twist on the classic burger recipe.
Ingredients:
400 grams ground turkey breast meat
1 whole egg
¼ cup oatmeal
4 pineapple rings
Salt and pepper to taste
¼ cup low sugar BBQ sauce
2 cloves garlic, minced
Combine the ground turkey breast, egg, oatmeal, garlic, salt and pepper, and half the BBQ sauce in a large bowl. Placing mixture around the pineapple rings, form into three large patties. Brush the remaining BBQ sauce on top and place patties on the grill, cooking for 3-4 minutes per side, until the inside is no longer pink. Serve over a bed of lettuce or on a whole wheat bun depending on your desired macros for the meal.
Makes three servings
Nutritional Info (per serving): 246 Calories, 3g fat, 19g carb, 37g protein
Tangy Grilled Salmon
If you’re looking to add more healthy fats to your diet, you simply can’t beat salmon. Salmon is a high quality protein and also contains the essential omega-3 fatty acids that your body needs. It’s perfect for helping you maintain optimal health and an ideal body composition.
Ingredients:
2 tbsp. low sodium soy sauce
½ lemon
Salt and pepper to taste
1 tbsp. honey
1 tbsp. Stevia powder
1 tbsp. Dijon mustard
4, 4 oz. salmon fillets
1 tbsp. olive oil
2 cloves garlic, minced
1 green onion, finely diced
Whisk together the soy sauce, olive oil, juice from the lemon, salt and pepper, honey, Stevia, and Dijon mustard in a bowl. Add in the garlic.
Heat a grill pan over the BBQ, adding in half the sauce. Once heated, place the salmon in the pan and spoon remaining sauce and diced green onions over top. Cook for about four minutes before flipping, brushing sauce on the other side as you cook.
Cook for about 4-5 minutes per side or until fish flakes easily with a fork. Serve immediately.
Makes four servings
Nutritional Info (per serving): 165 Calories, 4.5g fat, 7g carb, 25g protein
Sweet Potatoes And Vegetables On The Grill
For a carb source, you’ll definitely want to skip the traditional potato salad. Commonly loaded with saturated fat and calories, it’s anything but healthy. Instead, sweet potatoes make for a great side dish as a healthy carb. They taste excellent on the grill and this recipe just happens to be packed with antioxidant-loaded vegetables as well - perfect for any diet plan.
Ingredients:
1 lb. sweet potatoes, cut into thin slices
1 red pepper, finely diced
1 cup mushrooms, halved
½ onion, cut into pieces
2 tbsp. olive oil
Salt and pepper to taste
2 cloves garlic, minced
Slice the potatoes and dice vegetables and place in mixing bowl. Drizzle with olive oil and then add salt, pepper, and garlic, tossing to coat. Place on a large square of tin foil and then wrap up and place on the BBQ for about 20 minutes or until potatoes are tender.
Unwrap and serve.
Makes four servings
Nutritional Info (per serving): 180 Calories, 7g fat, 28g carb, 3g protein
Shrimp And Corn In Foil
Shrimp is often overlooked, but is a healthy lean protein option. It’s fast and easy to cook, and is a nice change from your typical chicken and turkey meals. Coupled with the sweet taste of corn, this is one dish you’ll want to prepare time and time again.
Ingredients:
¼ cup lime juice
1 tbsp. orange juice
1 tbsp. low sodium soy sauce
1 tsp. honey
1 glove garlic, minced
1 tsp. fresh ginger, grated
Salt and pepper to taste
2 corn on the cobs, cut into thirds
250 grams large shrimp, peeled and deveined
Stir together the lime juice, orange juice, soy sauce, honey, garlic, ginger, salt and pepper in a bowl, then pour into a large ziplock bag. Add corn and shrimp to the mixture and let stand for about 20 minutes in the bag.
Transfer shrimp and corn to a large sheet of foil, wrap up, and place directly on the grill for about 10 minutes. Let stand for a minute or two before serving.
Makes four servings
Nutritional Info (per serving): 109 Calories, 1g fat, 13g carb, 14g protein
These four recipes will provide you with new options for your meals throughout the warm summer months when you don’t want to use your oven. They all provide great macronutrient ratios along with outstanding flavor – you won’t even know you’re eating healthy!
