Summer BBQ Menu Makeover

I had some friends over for a little Memorial Day BBQ and plan to do it again for the July 4 holiday and many other weekends before summer ends. While grilling is a healthy cooking technique—it requires no added fat and lets excess fat in meat and poultry drip away—there are many foods that we should keep off our grill sdue to their high calories, saturated fat, and/or sodium content.Here’s my summer grilling menu, which is a lot healthier than the traditional BBQ. I hope it inspires some of you to share your favorite outdoor summer dishes.

Grilled Poultry Sausage vs. Bratwurst
I was at the supermarket and, out of curiosity, picked up a package of bun-sized Hillshire Farm Cheddar Wurst smoked sausage. The pork-and-beef sausages weighed in at 240 calories and 21 grams fat, 8 grams of which were heart-stopping saturated fat. Not to mention the 660 mg sodium. Then I bought my Aidells Portobello Mushroom Smoked Chicken and Turkey Sausage. Each of these stocky sausages weighs in at only 140 calories and 8 grams of fat (with only 2.5 saturated), and 540 mg sodium.

If your dog starts at 250 calories and you add another 120 calories for the bun and at least 75 for condiments, one dog will add up to 450 calories or more. No chances of seconds with that chubby dog.

Poultry sausages deliver all the taste and texture of beef or pork sausages without the calories or fat. Serve them in buns for a healthier alternative. To go even leaner, I cut the sausages into chunks, top with fresh basil and a slice of heirloom tomato, and serve with toothpicks and condiments.

Save: At least 300 calories, 10 grams of fat, and 5.5 grams saturated fat

Grilled Veggie Skewers vs. Coleslaw
I nix coleslaw—more than 250 calories and 15 grams of fat a cup—and grill up summer squash, bell pepper, and mushrooms, and skewer them with small pieces of feta cheese and grape tomatoes for a healthy appetizer that doesn’t add extra fat or calories.

Save: At least 150 calories and 10 grams fat

Portobello Burgers vs. Beef Burgers
I am in my flexitarian (semi-vegetarian) phase, so I’m off beef for now. Instead I like to grill portobello mushroom burgers and serve them with a heirloom tomato slices and goat cheese on a multigrain bun. A traditional, small (3 ounces cooked) beef burger made with 80% lean ground beef served on a plain bun with ketchup and mustard packs in just over 400 calories and 16 grams of fat. The portobello burger—prepared with a little olive oil, balsamic vinegar, salt, and pepper—comes in under 300 calories, even with the bun and condiments.

Skinny Cow Bars vs. Ice Cream
Who doesn’t want ice cream or some frozen dessert in the summer? I do. To satisfy my craving, I opt for Skinny Cow Skinny Dippers chocolate-coated ice cream bars. Premium chocolate ice cream has about 200 to 250 calories per half cup, with 15 grams total fat (11 grams saturated). These Skinny Cow treats weigh in at 80 calories, 3 grams of fat (2 saturated). They satisfy my desire for a creamy, sweet, frozen dessert without blowing the calories in my diet.

Save: At least 120 calories, 10 grams fat, 10 grams saturated fat.

These simple dietitian-approved substitutions can cut hundreds of calories and a day’s worth of saturated fat from your summer menu. And guests won’t feel the least bit deprived—at least, no one complains when they come to our house.

By: Julie Upton, MS, RD
(ALEXANDER SHALAMOV/ISTOCK)

Last Updated: February 20, 2009
Filed Under: Experts and Bloggers

Feel Great Weight - Your Meal Plan

By Kimberly Dawn Neumann
From Health magazine

We’ve loaded this tasty 1,500- to 1,600-calorie-per-day plan with fat-burning, supersatisfying foods to help you lose up to a pound-and-a-half per week. (You will likely lose more when you factor in our strength and cardio plans.) For every inch taller or shorter than 5′ 4″, add or subtract 50 calories per day to reach the perfect Feel Great Weight calorie prescription.

Download this menu (pdf): http://www.health.com/health/static/downloads/fgw-menu-week.pdf

Weekly Menu: Monday

Breakfast: Coat 1 medium barely-ripe banana with 1 Tbsp natural-style peanut butter; roll into 1 whole-wheat tortilla. (277 cals, 5.6gm fiber, 9gm fat)
Snack: Dip 1 cup cucumber slices or celery sticks into a mixture of 1/2 cup plain low-fat yogurt, 1 tsp honey, 1 tsp lemon zest, 1 squeeze fresh lemon juice, and dash each salt and curry powder. (115 cals, 1.4gm fiber, 2gm fat)
Lunch: Fill 1 whole-wheat pita with a mixture of 4 oz solid white tuna in water (drained), 1 Tbsp light mayonnaise, and 2 Tbsp dried cranberries. (375 cals, 4.4gm fiber, 9.6gm fat)
Snack: Have 3/4 cup plain low-fat yogurt with 1 cup cubed peeled cantaloupe. (177cals, 1.5gm fiber, 3gm fat)
Dinner: Combine 1/2 cup cooked chilled orzo, 1/4 cup chopped baby spinach, 1 Tbsp chopped red onion, 1 tsp crumbled feta, 1 tsp pine nuts, and dash each dried basil and black pepper; serve cold with grilled asparagus and 5 oz boneless skinless chicken breast sautéed in 2 tsp olive oil. (470 cals, 2.6gm fiber, 17gm fat)
Snack: Top 1 1/2 cups sliced strawberries with 1/2 oz mascarpone and 1 tsp brown sugar. (149 cals, 5.7gm fiber, 7.5gm fat)

Tuesday

Breakfast: Layer 1 cup plain fat-free yogurt with 1 cup blueberries, 2 Tbsp sliced almonds, and 1 Tbsp ground flaxseed. (288 cals, 7gm fiber, 10gm fat)
Snack: Nosh on a high-fiber granola bar. (130 cals, 5gm fiber, 3gm fat)
Lunch: Spread 1 Tbsp natural-style peanut butter onto 2 slices whole-grain bread, and top with 1/2 medium sliced barely ripe banana; have 10 each carrot and celery sticks. (394 cals, 14gm fiber, 11.6gm fat)
Snack: Eat 1 cup non-cream-based tomato soup sprinkled with 1 oz shredded part-skim mozzarella. (180 cals, 1gm fiber, 7gm fat)
Dinner: Combine 1/2 cup cooked chilled quinoa with 1/2 cup mixture of chopped tomato, cucumbers, and onion; 1 garlic clove, minced; 1 Tbsp lemon juice; 1 tsp olive oil; and salt and pepper to taste. Serve with 5 oz roasted pork loin topped with 2 Tbsp low-calorie (50 calories or less) marinade. (470 cals, 2.7gm fiber, 15.5gm fat)
Snack: Enjoy 3/4 oz dark chocolate (70% or more cacao content). (115 cals, 2gm fiber, 7gm fat)

Wednesday

Breakfast: Eat 1 cup high-fiber, whole-grain cereal, 1 cup skim milk, and 1 cup strawberries. (255 cals, 10gm fiber, 2gm fat)
Snack: Layer 1 large tomato slice with 1 oz part-skim mozzarella and 2 basil leaves; drizzle with olive oil and balsamic vinegar to taste, and sprinkle with dash of salt. (106 cals, .3gm fiber, 7gm fat)
Lunch: Stir-fry 5 oz grilled firm tofu with 1 cup mixed vegetables and 2 tsp peanut oil; serve over 1/2 cup brown rice. (382 cals, 10gm fiber, 15gm fat)
Snack: Make ahead by tossing 1/4 cup drained canned chickpeas with 1 tsp each canola oil and sugar; spread on ungreased baking sheet, and roast at 350° 45 minutes or until crunchy, stirring occasionally. Toss beans with dash each of cinnamon and salt. (124 cals, 3gm fiber, 5.7gm fat)
Dinner: Heat 1 1/2 Tbsp olive oil and 1 garlic clove, minced; add 1 squeeze fresh lemon juice. Pour over 1 cup cooked whole-wheat spaghetti, 6 oz cooked peeled shrimp, and 1 cup chopped tomato; top with 1 Tbsp Parmesan. (492 cals, 4.6gm fiber, 25 gm fat)
Snack: Squeeze juice of 1 lime wedge over 1 broiled mango. (134 cals, 3.7gm fiber, .5gm fat)

Thursday

Breakfast: Blend 1 cup mixed berries, 1 cup plain fat-free yogurt, 1 Tbsp agave nectar, 2 Tbsp wheat germ, and 1 cup ice. (357 cals, 6gm fiber, 1.8gm fat)
Snack: Sprinkle 5 cups low-fat microwave popcorn with Cheddar–flavored salt. (120 cals, 4gm fiber, 2.75gm fat)
Lunch: Place 3 oz turkey breast, lettuce, tomato, one-fourth of a peeled sliced avocado, and 1 Tbsp hummus on 2 slices whole-wheat bread; serve with 1/2 cup grapes. (394 cals, 8gm fiber, 13gm fat)
Snack: Have 3/4 cup shelled edamame. (150 cals, 1.5gm fiber, 3.75gm fat)
Dinner: Top 1 whole-wheat pita with ¼ cup marinara sauce, 2 oz shredded mozzarella, 1/4 cup chopped broccoli, ¼ cup sliced tomato, ¼ cup sliced mushrooms, 2 oz low-fat turkey Italian sausage; bake at 350° until cheese melts. (440 cals, 6.8gm fiber, 11.6gm fat)
Snack: Enjoy 1 low-fat ice-cream sandwich. (140 cals, 3gm fiber, 2gm fat)

Friday

Breakfast: Mix 2 Tbsp chopped walnuts and 8 diced dried apricots into 1/2 cup cooked plain oatmeal. (285 cals, 6.5gm fiber, 12gm fat)
Snack: Nosh on 1 small pear and 1 Tbsp almonds. (133 cals, 4.5gm fiber, 5gm fat)
Lunch: Combine 1/2 cup beans (any kind), 1/3 cup reduced-fat shredded cheese, 2 Tbsp salsa, 2 Tbsp guacamole; roll into 1 whole-wheat tortilla. (390 cals, 13gm fiber, 12gm fat)
Snack: Spread 1 Tbsp almond butter onto mini-whole-wheat pita. (177 cals, 3gm fiber, 9gm fat)
Dinner: Have 1 cup miso soup, 1/2 cup edamame, and 1 non-tempura sushi roll. (490 cals, 15gm fiber, 18gm fat)
Snack: Microwave 1 chocolate kiss candy and 1 marshmallow between 2 graham cracker halves. (106 cals, 0.5gm fiber, 2.88gm fat)

Saturday

Breakfast:Spread 1 Tbsp cashew butter onto 1 frozen multigrain waffle; serve with 1 cup fat-free yogurt. (300 cals, 2gm fiber, 12.5gm fat)
Snack: Dip 1 cup baby carrots into 2 Tbsp hummus. (100 cals, 4gm fiber, 2.5gm fat)
Lunch: Serve 2 cups bean or lentil soup with 1 cup mixed-greens salad, 1/2 oz chopped nuts, and 1 Tbsp light vinaigrette. (392 cals, 20gm fiber, 20gm fat)
Snack: Wrap 1/2 cup arugula, 1 oz prosciutto, and 1/2 oz Parmesan in a mini-tortilla. (170 cals, 1gm fiber, 8gm fat)
Dinner: Top a veggie burger with 1 oz light cheese, 1 Tbsp ketchup, one-eighth of an avocado, lettuce, tomato, onion, and sprouts; serve on whole-wheat bun with 1 ear corn. (488 cals, 15gm fiber, 15gm fat)
Snack: Microwave 3/4 cup pitted frozen cherries until warm; top with 2 Tbsp part-skim ricotta and 2 tsp slivered almond. (155 cals, 3gm fiber, 6gm fat)

Sunday

Breakfast: Scramble 1 egg and 2 egg whites with 1 cup vegetables; serve with 1 whole-wheat English muffin. (276 cals, 7gm fiber, 7gm fat)
Snack: Top 1 cup raspberries with 2 Tbsp plain low-fat yogurt, and 1 tsp honey. (100 cals, 8gm fiber, 1 gm fat)
Lunch: Combine 4 oz cooked cooled unpeeled cubed potato, 1 hard-boiled egg, 2 hard-boiled egg whites, 1/4 cup corn, 1/4 cup chopped green bell pepper, 1/4 cup chopped onion, 2 Tbsp light mayonnaise, and cracked black pepper and sea salt to taste; serve over arugula. (382 cals, 5gm fiber, 15gm fat)
Snack: Crunch on 1 oz baked tortilla chips with 3 Tbsp black bean dip. (155 cals, 3.5gm fiber, 1gm fat)
Dinner: Top 6 oz halibut with 2 Tbsp light mayonnaise and 2 Tbsp Parmesan; bake at 350° 15–18 minutes or until fish flakes easily. Serve with 1/2 cup wild rice and 1 cup mixed greens with 2 Tbsp light vinaigrette. (498 cals, 2.6gm fiber, 15.7gm fat)
Snack: Have 1/2 cup sorbet. (100 cals, 0gm fiber, 0gm fat)

Last Updated: March 17, 2009
Filed Under: Feel Great Weight