NOTHING says summer like firing up the BBQ.
But with the temptation to indulge in fatty burgers and sausages threatening to ruin your weight loss progress, knowing what to stock up on can be tricky.
GettyBBQs can ruin your diet with fatty burgers and sausages – but they don’t have to[/caption]
Luckily, registered nutritional therapist Jenny McGuckian has done the hard work for you.
She’s picked the best diet-friendly products to help you stay on track.
The good news? A barbecue doesn’t have to put the brakes on your weight-loss journey.
By prioritising protein, you’ll feel fuller for longer, reduce cravings and support muscle mass, McGuckian said.
“When it comes to dieting, the more muscle you have, the higher your metabolism is,” she added.
“Always think about protein first, then aim to fill at least half of your plate with vegetables that are high in nutrients but low in calories.”
Fibre from the vegetables is important too as it feeds your gut bacteria and is filling alongside your protein sources.
So next time you’re perusing the supermarket aisles in search of your next BBQ spread, here’s what she would go for.
1. British Venison Frying Steak
WaitroseVenison is much leaner than beef, according to nutritional therapist Jenny McGuckian[/caption]
“Compared to beef, venison is a much leaner red meat and has a great nutrient profile,” McGuckian said.
“You could also opt for venison burgers over regular beef burgers.”
You can get yours from Waitrose for £5.
2. Heck Chicken Italia Burgers
TescoHeck chicken burgers contain roughly half the calories of standard beef burgers[/caption]
Made from British chicken, these burgers also contain added pea protein to potentially aid weight loss and boost heart health.
They come in at roughly half the calories of a standard beef burger and contain less than a third of the fat.
This helps to reduce the number of calories you’re consuming while still having a filling plate, McGuckian points out.
Tesco stocks these burgers at £2.75.
3. Cauldron Vegan Organic Tofu
MorrisonsTofu is a great, healthy option for any vegetarians or vegans[/caption]
Move over, meat! If you’ve got vegetarians and vegans coming over, tofu is a great high protein option for a tasty and low-calorie main.
For a barbecue, McGuckian suggests cutting it into cubes and threading onto kebab skewers with onions, peppers and courgette.
You could marinate the tofu in pesto first for more flavour, she added.
A 396g pack costs £2.75 at Morrisons.
4. Flavourful Garlic & Herb Chicken Kebab
ASDAChicken kebabs make a great healthy BBQ protein, McGuckian said[/caption]
No time? No problem! For a healthy, low-effort main, these chicken kebabs are perfect when you don’t want to spend a lot of time in the kitchen.
“Chicken breast is a favourite for a healthy BBQ,” McGuckian said.
“It’s lean and easy to flavour.”
Grab a pack at ASDA for £4.40.
5. Scottish Salmon Fillet Joint Skin On
Marks and Spencer McGuckian suggested switching things up with salmon[/caption]
A BBQ doesn’t always have to be burgers and sausages.
You can switch things up with a salmon fillet for a dose of omega 3 fats.
McGuckian said: “The omega 3 fats in oily fish like salmon are exactly the type of healthier fats you want to have in your diet.
“They’re both anti-inflammatory and health protective.”
Ocado stocks these fillets at £11.50.
6. Supergreen Salad in a Fruity Dressing
Marks and Spencer Side dishes are a great way to pack in some nutrients[/caption]
Side dishes can help pack in the greens for plenty of flavour and crunch – and fill you up.
“This salad is a really tasty way to include a good dose of antioxidants and phytonutrients to your plate,” McGuckian said.
A 390g pack that serves two costs £4.50 at Ocado.
7. Nature’s Pick Watercress, Spinach & Rocket
AldiMcGuckian recommended piling on some watercress, spinach and rocket to your plate[/caption]
For more green goodness, why not try adding some watercress, spinach and rocket to your plate.
“Dark greens are known to fire up the digestive system while also supporting your liver to help process toxins and used hormones that can slow down your health journey,” McGuckian said.
Bag your bag for 65p at Aldi.
8. Tesco Crunchy Coleslaw Mix
TescoAdding your own mayo or yoghurt to coleslaw reduces the fat content, McGuckian said[/caption]
Coleslaw is a BBQ classic, but it can contain high amounts of low quality fats which can wreak havoc on your waistline, McGuckian said.
While it’s always best to make your own, there are some healthier shop-bought versions available.
Your best best? Buying a bag of veg and adding your own sauce.
This one from Tesco for £1.10 is perfect, according to McGuckian.
She said the mix of cabbage, carrot and onion with a sachet of mayonnaise takes the work out of whipping up your own coleslaw.
And to make it even better for those on a diet, you can swap out mayo for plain yoghurt and a dollop of Dijon mustard for a nice tang, the nutritional therapist added.
9. British Mini Potatoes
Sainsbury’sDon’t be scared of carbs at a BBQ[/caption]
Carbs don’t need to be feared.
In fact, new potatoes are a great diet-friendly option when it comes to starchier carbohydrates, McGuckian said.
You can find new potatoes in all major supermarkets but she likes these from Sainsbury’s priced at £1.20.
Boil them, roast them or stick them in the air fryer for a tasty and non-fattening side dish.
10. Warburtons Seeded Protein Thin Bagels
ASDABurger buns don’t offer much in terms of nutrition, so these protein bagels make a great swap, according to the nutritional therapist[/caption]
Burger buns don’t offer much in terms of nutrition, so these protein bagels from ASDA for £1.25 make a great swap.
“They’re thinner and therefore lower on carbohydrates, plus full of seeds for protein, healthy fats and fibre,” McGuckian said.
The added protein will help keep you fuller for longer and decrease the likelihood of you going back for seconds.
11. Cholula Original Hot Sauce
Sainsbury’sMost BBQ sauces are laden with sugar and fat – but not this one[/caption]
Spice up your barbecue and swap out sugar and fat laden sauces with a fiery hot sauce.
There’s not much to this bottle either – it’s mainly chilli, vinegar and spices.
You can buy a 150ml bottle for £2.30 at Sainsbury’s.
12. Remedy Kombucha Raspberry Lemonade
TescoWhy not try drinking low-calorie kombucha instead of alcohol?[/caption]
Lastly, if you’re watching your units and calories, kombucha is a great gut-loving option your health will thank you for.
Simply put, kombucha is made from fermented tea and contains gut loving probiotics, McGuckian said.
“Sugar is added but gets heavily reduced as part of the fermentation process, leaving you with a sweetened but slightly tart drink that’s naturally sparkling.”
This one from the brand Remedy is available in Tesco, with four cans costing £5.50.
One can of the Raspberry Lemonade flavour will set you back just nine calories, whereas a standard cider contains up to 300.