Summer is the perfect time to fire up the grill and enjoy some delicious BBQ with family and friends. But if you’re on GLP-1 medications like Semaglutide or Tirzepatide, you might be wondering how to enjoy these gatherings without derailing your weight loss efforts.
Fear not! We’ve got some fantastic, healthy summer BBQ recipes that are low in calories but high in flavor. These dishes will help you stay on track with your health goals while still enjoying all the joys of summer grilling. Let’s get grilling!
Grilled Chicken and Vegetable Skewers
Chicken and vegetable skewers are a BBQ classic that’s both delicious and healthy. They’re easy to make, versatile, and packed with nutrients.
Ingredients:
- 2 boneless, skinless chicken breasts, cut into chunks
- 1 red bell pepper, cut into squares
- 1 yellow bell pepper, cut into squares
- 1 zucchini, sliced
- 1 red onion, cut into wedges
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Wooden or metal skewers
Instructions:
- Preheat your grill to medium-high heat.
- In a bowl, mix the olive oil, garlic, paprika, oregano, salt, and pepper.
- Thread the chicken and vegetables onto the skewers, alternating between each.
- Brush the skewers with the oil mixture.
- Grill the skewers for about 10-12 minutes, turning occasionally, until the chicken is cooked through and the vegetables are tender.
Calories per serving (2 skewers): Approximately 250
These skewers are not only delicious, but also provide a good balance of protein and vegetables, making them a perfect option for those on GLP-1 medications.
Turkey Burger Lettuce Wraps
Swap out the traditional burger bun for a crisp lettuce wrap to cut down on carbs and calories without sacrificing flavor.
Ingredients:
- 1 pound ground turkey
- 1/4 cup finely chopped onion
- 1/4 cup finely chopped bell pepper
- 1 clove garlic, minced
- 1 teaspoon Worcestershire sauce
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- Large lettuce leaves (such as romaine or iceberg)
- Sliced tomatoes, pickles, and red onion for toppings
- Mustard or your favorite low-calorie condiment
Instructions:
- Preheat your grill to medium-high heat.
- In a bowl, combine the ground turkey, onion, bell pepper, garlic, Worcestershire sauce, salt, and pepper. Mix well.
- Form the mixture into four patties.
- Grill the patties for about 5-6 minutes per side, or until fully cooked.
- Serve each patty in a large lettuce leaf and top with your favorite toppings and condiments.
Calories per serving (1 lettuce-wrapped burger): Approximately 200
These turkey burger lettuce wraps are a tasty and healthy alternative to traditional burgers, perfect for a low-calorie, high-protein meal.
Grilled Portobello Mushrooms
Portobello mushrooms are a fantastic meat substitute that’s rich in flavor and texture, making them a great option for vegetarians and meat-eaters alike.
Ingredients:
- 4 large Portobello mushrooms, stems removed
- 3 tablespoons balsamic vinegar
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 teaspoon dried thyme
- Salt and pepper to taste
Instructions:
- Preheat your grill to medium heat.
- In a bowl, whisk together the balsamic vinegar, olive oil, garlic, thyme, salt, and pepper.
- Brush the mixture onto both sides of the mushrooms.
- Grill the mushrooms for about 5-7 minutes per side, or until tender and juicy.
Calories per serving (1 mushroom): Approximately 100
Grilled Portobello mushrooms are a low-calorie, nutrient-rich option that’s perfect for a summer BBQ, and they pair well with a variety of sides and toppings.
Shrimp and Pineapple Skewers
These shrimp and pineapple skewers are a delightful combination of sweet and savory flavors, perfect for a light and refreshing BBQ dish. And can be a great meal while you are on a weight loss journey.
Ingredients:
- 1 pound large shrimp, peeled and deveined
- 2 cups fresh pineapple chunks
- 2 tablespoons olive oil
- 2 tablespoons lime juice
- 1 teaspoon honey
- 1 teaspoon chili powder
- Salt and pepper to taste
- Wooden or metal skewers
Instructions:
- Preheat your grill to medium-high heat.
- In a bowl, mix the olive oil, lime juice, honey, chili powder, salt, and pepper.
- Thread the shrimp and pineapple chunks onto the skewers, alternating between each.
- Brush the skewers with the marinade mixture.
- Grill the skewers for about 3–4 minutes per side, or until the shrimp are opaque and cooked through.
Calories per serving (2 skewers): Approximately 150
These shrimp and pineapple skewers are a fantastic low-calorie option that’s bursting with flavor and perfect for summer.
Grilled Veggie Platter
A grilled veggie platter is a great way to incorporate a variety of vegetables into your BBQ spread. It’s colorful, nutritious, and delicious.
Ingredients:
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 zucchini, sliced lengthwise
- 1 eggplant, sliced into rounds
- 1 red onion, sliced into rounds
- 2 tablespoons olive oil
- 2 tablespoons balsamic vinegar
- 2 cloves garlic, minced
- Salt and pepper to taste
Instructions:
- Preheat your grill to medium-high heat.
- In a bowl, whisk together the olive oil, balsamic vinegar, garlic, salt, and pepper.
- Brush the vegetables with the oil mixture.
- Grill the vegetables for about 4-5 minutes per side or until tender and slightly charred.
Calories per serving (1 cup mixed grilled veggies): Approximately 120
This grilled veggie platter is a versatile and healthy addition to your BBQ menu, providing plenty of vitamins and minerals with minimal calories.
Fresh Summer Fruit Salad
End your BBQ on a sweet note with a refreshing, fresh fruit salad. It’s easy to make and a great way to enjoy the natural sweetness of summer fruits.
Ingredients:
- 1 cup strawberries, hulled and halved
- 1 cup blueberries
- 1 cup watermelon, cubed
- 1 cup pineapple, cubed
- 1 kiwi, peeled and sliced
- 1 tablespoon fresh mint leaves, chopped
- Juice of 1 lime
Instructions:
- In a large bowl, combine all the fruit.
- Sprinkle the mint leaves over the fruit.
- Drizzle the lime juice over the top and toss gently to mix.
Calories per serving (1 cup): Approximately 130
This fresh fruit salad is a light, hydrating, and naturally sweet dessert that’s perfect for a summer BBQ, helping you stay on track with your weight loss goals.
Conclusion
Summer BBQs don’t have to derail your weight loss efforts, especially when you’re armed with these delicious, healthy recipes. By choosing nutrient-rich, low-calorie options, you can enjoy all the flavors of summer while supporting your GLP-1 medication regimen.
So, fire up that grill, gather your friends and family, and savor the taste of a healthy, satisfying BBQ season. Happy grilling!
