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Top 10 Healthy BBQ Foods

healthy bbq chicken

Make these 10 dishes at your next BBQ for a healthy, all-day eating frenzy with tons of flavor and variety. Each dish has it’s own unique twist and is a guilt free option to put on your plate.

1. Spicy BBQ Chicken Breast

Toss 3-4 oz. cuts of chicken breast in a mix of BBQ sauce and hot sauce and throw it on the grill. Rub it with more of the sauce mix when it’s just about done cooking. That’s it!

2.  Pulled BBQ Chicken Thighs

Enjoy shredded meat heaven with Pulled BBQ Chicken Thighs. Cook your chicken thighs, then using a fork shred the meat into a pile of strands. Rub that pile down with more bbq sauce and serve.

3. Jalapeno Cole Slaw

Turn some heads and turn up the heat with jalapeno cole slaw. You can get the recipe right here!

jalapeno cole slaw

4. Spinach Pasta Salad

Carbs on carbs on carbs. That’s all BBQ side dishes every turn out to be. Mix in some raw baby spinach leaves, cooked quinoa, grape tomatoes, and dried cherries to your regular pasta salad for a healthier twist on your favorite side dish.

5. Shrimp Kabobs

Doesn’t get easier than this. Toss your shrimp in some smoky paprika  & Cajun spices, stick them on a skewer with tomatoes, zucchini, steak, onions and peppers.

6. Sweet Potato Wedges

Bake your sweet potatoes first, then slice them into wedges and rub them down lightly with olive oil, sprinkle some parmesan cheese, a pinch of fresh garlic and some parsley.

7. Bison Burgers

Because no one ever got excited about a turkey burger. Bison burgers are a great way to enjoy a juicy burger but with a fraction of the fat, all of the taste, and none of the guilt. Put one on a toasted bun with melted reduced fat cheese, chili, roasted veggies, and/or the classic lettuce, tomato & onion.

8. Pulled Pork Tacos

You can get the recipe right here!

smoky pulled pork tacos

9. Grilled Veggies

Corn is good, but pile on some real vegetables by roasting zucchini, eggplant, tomatoes, onions and peppers to add a wide variety of flavor to your BBQ platter.

10. Boneless Rib Sandwiches

Keep an eye out for this recipe because it’s coming! Boneless Rib Sandwiches on Texas Toast topped with Mac & Cheese… This was supposed to be healthy right? Don’t fight me on this. You know you want one.

Why You Can’t Gain Weight

Believe it or not, not being able to put on weight is a very common problem for gym-goers. I’ve heard the tired line “I just can’t gain weight” time and time again from Skinnies (ectomorphs). They claim that they eat massive quantities of food every day yet can’t seem to shift the numbers on the scale. Here’s what you may be doing wrong if you’re “suffering” from this problem:

1. You’re Not Eating Enough “Big” Meals.

Maybe you eat 1 or 2 seemingly big meals (500+ calories/meal) but for the rest of the day you either don’t really eat or your meals are significantly smaller (200 calories/meal). By the end of the day you may only be taking in 2500 calories when you really need closer to 3500 calories to pack on some mass. Eating five 700 calorie meals per day to get to that 3500 calorie intake is easier than choking down three 1000+ calorie meals. Chances are you can get two of those big meals down but then you’re coming up short for the rest of the day.

The Truth Behind IIFYM

2. You’re Not Consistent 7 Days/Week.

If my first point doesn’t apply to you and you actually are eating 5 big meals per day, my next thought is that you’re hitting a calorie surplus 4 or 5 days per week but those other 2-3 days you’re coming up short. Very short. By the end of the week your weight is the same because you aren’t maintaining a consistent surplus calorie intake to keep up with your metabolism.

3. You Make Eating A Lot of Calories a Chore.

I know people that used to choke down 2 cups of oatmeal and 4 plain eggs, or 2 cups of rice and 8 oz. of plain grilled chicken to meet their macro needs. Scrolling through Instagram you may find meal preppers with a hundred tupperware containers filled with asparagus and tilapia. Bland, uninspired meals make gaining weight (and losing weight) much harder than it needs to be. Include calorie dense foods to your plate to get more out of each bite.

Click here for Healthy High Protein Recipes.

4. You’re Actually Not Eating Big Meals

This is probably the most common mistake out of them all, your meals aren’t actually that big. You could be eating 5, 6, even 10 meals per day but if you’re not hitting a calorie surplus by the end of the day you’re not going to gain any weight. An easy way to figure out how big your meals should be find out how many calories you need per day to gain weight and divide those calories by the amount of meals you want to eat per day (I recommend 4-6).

Click here to find out how many calories you need to lose, maintain, or gain weight.

Here are some tips on how to pack in extra calories in your meals without feeling disgustingly full:

+ Add 2 tbsp. peanut/almond butter to your meals wherever necessary.
+ Add 1 extra tbsp. of olive oil to grilled meats and vegetables.
+ Add an extra protein shake to your diet: 1-2 scoops whey, 1 scoop vanilla ice cream, 8 oz skim milk, 1 tbsp. peanut butter.

Check out some of the big meals on my Instagram.