Memorial Day signals that summer is finally here! Here’s what to eat and what not to eat so you can enjoy yourself, rock the latest swimsuit trends, and have a healthy Memorial day with a low-carb BBQ celebration…
Healthy Memorial Day Main Courses: The easy part!
Of all the holidays, having a healthy Memorial day BBQ is the easiest because… well… BBQ!!!
You can definitely eat all these yummy things:
Eat This…
- Burgers without the bun
- Steak
- Fajita beef (without the tortillas)
- Ribs
- Brisket
- Meatballs (that have not been cooked in a sweet sauce)
- Sausages
- Brats (you don’t need buns when you make these summer dogs)
- Hot dogs
- Pork chops
- Pork ribs
- Grilled chicken
- Chicken satay skewers
- Fajita chicken (without the tortillas)
- Chicken wings (in sauces that aren’t sweet)
- Fried chicken (that is easy on the breading)
- Salmon
- Smoked salmon
- Tuna
- Halibut
- Cod fish
- Any fish! (peel the breading off if it comes heavily breaded)
- Crab
- Crabcakes
- Lobster
- Shrimp
- Clams
- Oysters
- Mussels
- Scallops
- Octopus
- Crawfish
- Shish kebabs
Go BIG with flavor– use this guide to see all the low-carb sauces you can use!
Not That…
While these are not technically main dishes, these breads might sneak onto your plate. Don’t be shy about removing them, even putting them in the trash before you sit down to eat.
- Bread
- Cornbread
- Toast
- Buns
- Rolls
- Tortillas
If you really want a bun, try this portobello mushroom bun hack to stay on the low-carb side of life!
You’ll also want to avoid ketchup, BBQ sauce, and relish– unless they are sugar-free. For a more complete list, here are all the sauces you should avoid if you want to lose weight.
Sides & Appetizers: These can be tricky
Chips are yummy. They’re crunchy and salty and full of flavor. And they will be everywhere, begging you to have just one handful. For a healthy Memorial day, grab a plate of fresh veggies to plunge into your favorite dip. Celery, carrots, and broccoli, are awesome crunchy, filling alternatives to those bags of salty saboteurs.
Here are some more sides and appetizers you can eat:
Eat This…
- Deviled eggs
- Cheese platter
- Cheese crisps
- Pork rinds
- Guacamole
- Veggies raw or with full fat dip or dressing
- Spinach dip (avoid the bread cubes and bread bowl)
- Grilled or cooked non-starchy vegetables
- Greek salad
- Broccoli salad (if prepared with a creamy rather than sweet dressing)
- Coleslaw (if prepared with a creamy rather than sweet dressing)
- Spinach salad
- Caprese salad
- Tuna salad
- Antipasti platter
- Crustless quiche bites
- Little smokies
- Shrimp (skip the cocktail sauce)
Not That…
- Potato chips
- Tortilla chips
- Cheetos
- Doritos
- Fritos
- Pretzels
- Crackers
- Bean dip
- Seven layer dip
- Potato salad
- Macaroni salad
- Quinoa based salad
- Any pasta or noodle salad
- Any rice dishes
- Fruit salad
- Jell-O salad
- Jell-O snacks
- Beans
- Corn
- French fries
- Scalloped potatoes
- Potatoes (prepared any way)
- Texas caviar
- Hummus
- Pigs in a blanket
- Tamales
- Tortillas
- Bread rolls
- Crescent rolls
Dessert: Here’s the hard part…
Homemade apple pie is going to be hard to resist. But you gotta do it if you are serious about your goals.
We recommend avoiding fruit except one apple a day when you are in fat-burn mode. But if you are at your goal (or need some ideas to keep you from having pie), try having 1/2 cup of these low-sugar fruits and berries instead:
Eat This…
- Apples
- Baked apple pie filling (easy recipe here)
- Blueberries
- Blackberries
- Raspberries
- Strawberries
- Watermelon
Not That…
- Pies
- Cakes
- Cheesecake
- Cupcakes
- Muffins
- Cookies
- Bars
- Candy
- S’mores
- Ice cream
- Popsicles
- Ice cream bars
- Trifles
- Fruit parfait
- Cobblers
- Tarts
- Shortcake
- Whipped cream
That said, if you are at your goal weight and do want some chocolatey goodness, try this Low-Carb Guilt-Free Cookie recipe from our CEO Mike.
Beverages: For some, the hardest part
This is hard to do, especially if you are surrounded by people who are drinking. If you need help with the party-pushers, here are some great tips to navigate social weight loss dilemmas.
For a healthy Memorial day, you’ll have to avoid adult beverages because alcohol triggers fat storage. You can do it. At the end of the day (or the next morning), you’ll be surprised at how good you feel after skipping the booze.
Drink This…
- Water
- Sparkling water
- Infused water
- Crystal Light
- Unsweet iced tea
- Iced black coffee
- Iced green tea
- Diet sodas
- Sugar-free mocktails (recipes here)
If you are already at your goal, use this handy guide if you would like to have a drink.
Not That…
- Sweetened sodas
- Punch
- Lemonade
- Fruit juice
- Sweet iced tea
- Smoothies
- Beer
- Wine
- Wine coolers
- Sangria
- Champagne
- Hard alcohol
- Mixed drinks
- Jell-O shots (are they even a drink?!)
And finally, remember this: when in doubt you can always ask us! If we missed anything, or have questions about making your Memorial Day healthy give us a call at 800-273-1686. You can also leave a message in the comments below!
A Reminder to be Grateful
Memorial Day is a day to honor our heroes who made the ultimate sacrifice for our freedom.
As a reminder of what their service means to us, we dare you to watch this video… and TRY not to cry happy tears!
(Yeah, we cried too!)
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About the Writer: 100 pounds ago, Jan knew what it is like to be obese, unhappy, and stuck. She has spent the last 17 years as a fitness writer, trainer, yoga teacher, and Weight Loss Coach. Today, she’s proud to be a part of the Personal Trainer Food team so she can continue her goal to help others live their fullest lives possible. Email [email protected] if you have any questions!
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Are you no longer delivering food to the Irving,TX area. We have not been able to ordr meals for several weeks. Thanks Chester Parrish
Hi Chester Parrish,
Yes, we definitely are still delivering to the Irving TX area. The best way to order is to go to http://www.personaltrainerfood.com and click in the upper right hand corner on plans and pricing. If you have any troubles, give us a call at 800-273-1686 or use the livechat feature on our website. Looking forward to hearing from yoU!