Low-calorie doesn't mean low-flavor. Grilling is a delightful way to prepare the season's freshest produce. The weather is warming up and that means it’s officially the start of grilling season!
The Allure of Grilling for Fitness
Grilling for fitness combines the joy of outdoor cooking with the benefits of a protein-packed, low-calorie diet. In a fitness-oriented diet, lean protein plays a crucial role in supporting muscle growth, aiding weight management, and overall physical health. Grilling is a fantastic cooking method that brings out incredible flavors while keeping the calorie count in check.
The Health Factor
But there really is such a thing as grilling that’s both healthy and delicious. In this list, expect lean meats in entrees like our herbed pork chops, grilled salmon fillets and fish tacos. Lean meat offers a powerhouse of nutrients, including high-quality protein essential for muscle recovery and growth.
You just don’t want to grill every night because all animal food - chicken and seafood as well as red meat - have compounds that react at high temperatures and create carcinogens called heterocyclic amines, or HCAs. When you’re grilling lean cuts of meat and poultry, which is what we serve at Pritikin, it’s important to remember that you can easily lose moisture (juices), and therefore flavor. People have this notion that if you want good flavor, you should only buy meat that has marble (pockets of fat). True, pockets of fat lubricate the connective tissues and leave the meat juicy, but they also pile up pockets of fat, or plaque, in your coronary arteries. What’s more, you don’t need fat for flavor. Be creative! Experiment! As long as you stay away from salt, fat (oils), and sugar, you can create a variety of marinades and seasonings. Too much marinade can cause your meat or fish to lose its natural flavor, which means all you’ll be tasting is the marinade. The red meat we grill at Pritikin is lean game meat like bison, venison, and elk because they are very low in artery-clogging saturated fat, as low as chicken breast.
Lean Protein: The Building Block
Lean protein plays a key role in weight management by promoting satiety, which can help prevent overeating and support weight loss efforts.
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Grilling Techniques for Flavor and Health
Two easy ways that you can add flavor to your grilled dishes without piling on extra calories are marinades and rubs. The grill should be very hot. Spray or rub your grill with oil like canola or olive oil. Remember: A little oil goes a long way. Whenever you’re using oil, it’s always a good idea to think in terms of a teaspoon or a spray, not tablespoons. Coating your meat with a hefty amount of oil can tally up as many calories as two scoops of premium ice cream. When the grill is HOT (not warm), begin the cooking process. Remove your meat from the marinade and place it smooth side down on the grill. Grill 3 to 5 minutes depending on how thick the meat is (but only about 1 minute if you’re searing), then flip to the opposite side and cook for the same amount of time. Remove from heat. You do NOT want to cook the product all the way through on the high flame of the grill. Always remove your food from the heat one “doneness” before your preference. Healthy Grilling Recipes. For most entrees, serve sauce on the side. Many of your guests probably have varying tastes when it comes to sauce amounts - some like a lot of sauce, some just a little. So you accommodate everyone by allowing them to select how much they want.
Grilled Recipes for Weight Loss
Here are some recipes for healthy grilling.
Grilled Flank Steak Fajitas
Lean flank steak is a champion for the grill. This cut boasts a fantastic protein-to-fat ratio, making it a perfect choice for those seeking a satisfying yet health-conscious meal. The key to flank steak's tenderness lies in marinating. Combine fresh lime juice for a touch of acidity, olive oil for healthy fats, ground cumin and chili powder for a warm/earthy kick, chopped garlic for a nice bite, and, for a hint of smokiness, a pinch of smoked paprika. Once your marinated steak is ready, fire up the grill for a quick sear. When the steak is cooked through to at least 125 degrees Fahrenheit, remove it from the grill, let it rest for a couple of minutes, and then use a sharp knife to slice it into thin strips. Serve the sliced steak on warm tortillas alongside a colorful medley of fajita veggies like sauteed peppers and onions. Don't forget a dollop of low-fat Greek yogurt for a creamy, protein-packed complement.
Grilled Chicken and Zucchini Skewers
Another great protein-packed option is delicious grilled chicken and zucchini skewers (aka kebabs). To prepare this low-calorie yet satisfying dish, marinate chunks of skinless chicken breast with olive oil, lemon juice, garlic, and a sprinkle of your favorite herbs. Grill the skewers until the chicken is cooked through and the zucchini is tender, giving you a perfect blend of juicy protein and fiber-rich veggies.
Grilled Salmon and Asparagus Foil Packets
For a flavorful and nutritious option, try grilling salmon and asparagus in foil packets on the grill. Season fresh salmon fillets with lemon, dill, and a touch of olive oil, and place them on a bed of asparagus spears in a foil packet. Grill the foil packets until the salmon flakes easily with a fork, ensuring you lock in all the goodness of omega-3 fatty acids and essential vitamins from the asparagus.
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Grilled Turkey Burgers with Avocado Salsa
Revamp your classic burger experience with juicy turkey burgers topped with flavorful avocado salsa. Mix ground lean turkey meat with minced garlic, onion, and a dash of paprika to form burger patties. Top your turkey burgers with a refreshing salsa made from diced avocado, tomatoes, cilantro, and lime juice. This creative twist not only enhances the flavor but also adds healthy monounsaturated fats from avocado to your meal.
1 burger: 293 calories, 11g fat (3g saturated fat), 110mg cholesterol, 561mg sodium, 27g carbohydrate (3g sugars, 4g fiber), 22g protein.
Grilled Herbed Pork Chops
Herbs are a fast and flavorful way to dress up pork. Plus, they make the chops look so pretty on a platter. I prepare these year-round as a way to capture the taste of summer.
1 pork chop: 154 calories, 6g fat (2g saturated fat), 55mg cholesterol, 33mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 22g protein.
Grilled Salmon Fillet
Growing up on a family-owned resort, I was expected to help around the kitchen. This grilled salmon fillet recipe became my specialty.
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3 ounces cooked salmon: 193 calories, 11g fat (2g saturated fat), 59mg cholesterol, 163mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 20g protein.
Grilled Chicken
My family loves this grilled chicken, and I love having a healthy and tasty recipe that keeps my kitchen cool. After work, relax with a cold drink while this savory chicken marinates in an herby tomato blend for an hour, then toss it on the grill. It tastes just like summer.
1 each: 207 calories, 6g fat (1g saturated fat), 94mg cholesterol, 105mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 34g protein. 1 serving: 177 calories, 5g fat (1g saturated fat), 63mg cholesterol, 171mg sodium, 8g carbohydrate (7g sugars, 1g fiber), 24g protein.
Grilled Fish Tacos
This recipe is my favorite meal to prepare. Adding my own personal touch to the marinade makes my fish tacos pop with flavor. I warm corn tortillas on the grill and add salsa, cilantro, purple cabbage and fresh squeezed lime. I like to serve fish tacos with quinoa and black beans for a complete and satisfying meal. If you’ve got them, add colorful summer toppings like bright peppers, green onions or purple carrots.
2 tacos: 284 calories, 5g fat (1g saturated fat), 124mg cholesterol, 278mg sodium, 26g carbohydrate (2g sugars, 4g fiber), 35g protein. 2 tacos: 278 calories, 10g fat (2g saturated fat), 55mg cholesterol, 214mg sodium, 26g carbohydrate (5g sugars, 5g fiber), 25g protein.
Grilled Shrimp Kabobs
A quick garlicky lime marinade works magic on these juicy shrimp. They come off the grill with huge flavors perfect for your next cookout. Marinating the shrimp in Italian dressing adds wonderful flavor to these colorful shrimp kabobs.
1 kabob: 167 calories, 8g fat (1g saturated fat), 138mg cholesterol, 284mg sodium, 4g carbohydrate (1g sugars, 0 fiber), 19g protein. 2 kabobs: 260 calories, 6g fat (1g saturated fat), 207mg cholesterol, 416mg sodium, 19g carbohydrate (8g sugars, 3g fiber), 31g protein.
Grilled Pork Tenderloin
We do a lot of outdoor cooking during the summer months, and this grilled pork tenderloin recipe is one my entire family loves. This moist pork tenderloin has loads of flavor thanks to its special spice blend, and it doesn't get much easier to make. My wife especially likes that she doesn't have to do the cooking!
3 ounces cooked pork: 196 calories, 4g fat (1g saturated fat), 64mg cholesterol, 671mg sodium, 15g carbohydrate (14g sugars, 0 fiber), 24g protein. 3 ounces cooked pork: 135 calories, 4g fat (1g saturated fat), 64mg cholesterol, 416mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 23g protein.
Grilled Halibut with Salsa
Give halibut a new summery spin. The salsa may seem sophisticated, but it’s really a cinch to prepare.
1 fillet with 1/3 cup salsa: 239 calories, 9g fat (1g saturated fat), 45mg cholesterol, 521mg sodium, 9g carbohydrate (6g sugars, 1g fiber), 30g protein.
Grilled Tilapia
This super tilapia with ginger and lemon takes dinner over the top with minimal prep. Grilling the fish in foil is about as easy as it gets. Here's a new twist on tilapia that I created for my wife. She enjoys the combination of mango with Parmesan. Somehow it tastes even better outside on the deck with a glass of cold iced tea. Years ago I found a grilled tilapia recipe in a seafood cookbook. The pineapple salsa with cilantro has a touch of spice and goes so well with the flaky, tender fish.
1 serving: 270 calories, 9g fat (2g saturated fat), 83mg cholesterol, 443mg sodium, 15g carbohydrate (6g sugars, 3g fiber), 35g protein. 1 fillet: 213 calories, 5g fat (1g saturated fat), 84mg cholesterol, 377mg sodium, 10g carbohydrate (8g sugars, 1g fiber), 32g protein. 1 fillet with 1/4 cup salsa : 131 calories, 3g fat (1g saturated fat), 55mg cholesterol, 152mg sodium, 6g carbohydrate (4g sugars, 1g fiber), 21g protein.
Grilled Eggplant
When I lived in Greece, I fell in love with eggplant. My recipe's seasonings have an Asian theme, but the dish still makes me think Greek. This side dish goes well with any meat you might be grilling. Thanks to the Cajun seasoning, the zesty eggplant gets more attention than an ordinary veggie.
1 serving: 50 calories, 2g fat (0 saturated fat), 0 cholesterol, 246mg sodium, 7g carbohydrate (4g sugars, 2g fiber), 1g protein. 1 serving: 88 calories, 7g fat (1g saturated fat), 0 cholesterol, 152mg sodium, 7g carbohydrate (3g sugars, 4g fiber), 1g protein.
Grilled Mushrooms
I baste whole mushrooms with a lemony sauce to prepare this simple side dish. Using skewers or a basket makes it easy to turn them as they grill to perfection.
1 serving: 94 calories, 7g fat (1g saturated fat), 0 cholesterol, 2mg sodium, 6g carbohydrate (0 sugars, 0 fiber), 3g protein.
Grilled Asparagus
These special spears are packed with flavor, thanks to the lemon-garlic dressing they're tossed in before roasting. This is a simple, quick side that goes with almost anything. I grow purple asparagus, so I'm always looking for new ways to prepare it. Recently, my husband and I discovered how wonderful any color of asparagus tastes when it's grilled.
1 serving: 156 calories, 15g fat (3g saturated fat), 3mg cholesterol, 309mg sodium, 3g carbohydrate (1g sugars, 1g fiber), 2g protein. 1 serving: 76 calories, 4g fat (1g saturated fat), 0 cholesterol, 302mg sodium, 11g carbohydrate (10g sugars, 1g fiber), 2g protein.
Chile-Lime Grilled Corn
Mexican food is my grandmother’s favorite. I wanted a perfect side for her legendary tacos, and this chile-lime grilled corn turned out to be just right.
1 ear of corn with about 1 tablespoon sour cream mixture: 143 calories, 6g fat (3g saturated fat), 16mg cholesterol, 180mg sodium, 20g carbohydrate (7g sugars, 2g fiber), 5g protein.
Grilled Butternut Squash
This is one of the best ways to prepare butternut squash and is great alongside grilled steak or chicken. As a bonus, butternut squash is full of vitamin A.
2 slices: 178 calories, 10g fat (1g saturated fat), 0 cholesterol, 156mg sodium, 23g carbohydrate (5g sugars, 7g fiber), 2g protein.
Grilled Tomatoes
Tomatoes are the reason I have a vegetable garden, and I developed this recipe as a way to show off my garden's plum, sun-dried and cherry tomatoes. The dish is easy and will impress. With grilled tomatoes, crunchy peppers and a sprinkle of mint, this fresh salsa is good on just about everything. Try it in fish tacos, on tortilla chips or by the spoonful!
1 piece: 235 calories, 9g fat (3g saturated fat), 12mg cholesterol, 476mg sodium, 29g carbohydrate (7g sugars, 3g fiber), 8g protein. 1/4 cup: 23 calories, 1g fat (0 saturated fat), 0 cholesterol, 161mg sodium, 4g carbohydrate (1g sugars, 1g fiber), 1g protein.
Grilled Vegetable Kabobs
The zesty Italian marinade adds just the right amount of spice to these veggie kabobs.
3/4 cup: 202 calories, 18g fat (2g saturated fat), 0 cholesterol, 598mg sodium, 9g carbohydrate (5g sugars, 2g fiber), 3g protein.
Grilled Potato Salad
To avoid turning my oven on in the summer, I grill just about everything-including this creamy grilled potato salad. My friends have dubbed this “The Best Potato Salad You’ll Ever Put in Your Mouth,” and I love that!
3/4 cup: 209 calories, 8g fat (1g saturated fat), 75mg cholesterol, 651mg sodium, 30g carbohydrate (5g sugars, 4g fiber), 5g protein.
Grilled Cabbage
The first time I made this, I couldn’t believe how good it was. We served it with grilled burgers and our dinner was complete. I never thought I’d skip dessert because I was full from too much cabbage!
1 wedge: 98 calories, 8g fat (5g saturated fat), 20mg cholesterol, 188mg sodium, 7g carbohydrate (4g sugars, 3g fiber), 2g protein.
Grilled Stuffed Peppers
Filled with corn, salsa, green onions, mozzarella cheese and bacon, these grilled pepper halves are sure to liven up your next cookout. They have a wonderful taste and give a fun twist to the usual corn on the cob.
1 stuffed pepper half: 130 calories, 4g fat (1g saturated fat), 9mg cholesterol, 207mg sodium, 21g carbohydrate (5g sugars, 3g fiber), 6g protein.
Grilled Peach and Chicken Salsa
This super-fresh dinner is pure summer-juicy peaches, creamy avocado, grilled chicken, and a kick of hot sauce and lime. To get it on the table even quicker, make the salsa ahead of time.
1 chicken breast half with 1/2 cup salsa: 265 calories, 9g fat (2g saturated fat), 94mg cholesterol, 536mg sodium, 9g carbohydrate (4g sugars, 3g fiber), 36g protein.
Grilled Corn and Tomato Salad
With ripe tomatoes, fresh basil and grilled corn, this bright salad tastes just like summertime!