Who doesn't love a cookout or BBQ? You usually have plenty to choose from—chips and other snacks, fresh vegetables, an assortment of grilled dishes, several side salads, and both fruit and baked goods for dessert. And count on lemonade, iced tea, beer, and wine to drink. Plan your plate carefully from the various available options so that you can keep within your calorie-conscious framework. It can be hard to limit yourself to just a couple of foods, so take just small portions of your higher-calorie favorites . . . and enjoy every bite.
How to be sugar-wise at cookouts:
Many favorite barbecue sauces and condiments get most of their calories from added sugar:
Ketchup
Barbecue sauce: Steak sauce: Pickle relish
Sweet pickles
Mango salsa: Sauce on baked beans
How to be calorie-wise at cookouts:
1. Limit yourself to one main dish item, for example, a hamburger or a hot dog, and build your meal from there. Unless you go meatless, doubling up on burgers or dogs will put you over 400 calories.
2. Load up your plate with raw veggies and salad greens since they're virtually calorie free. If you have a choice of dressing, go for one that is lower in calories.
3. Veggie salads may look deceptively healthy, but if they look creamy or glisten and have oil slicks, they're likely to be full of fat and calories.
4. Seek out fruit—watermelon is one of the lowest-calorie melons, and fruit salad tops out at about 100 calories per cup.
5. Enjoy activities that take you away from the food tables, like Frisbee, swimming, or playing ball.
APPETIZERS
CRUDITÉS (RAW VEGETABLES)
1 cup: 50 calories
8 cups: 400 calories
1 cup: 50 calories
POTATO CHIPS
20 chips: 200 calories
40 chips: 400 calories
5 chips: 50 calories
ONION DIP
½ cup: 200 calories
1 cup: 400 calories
¼ cup (4 Tbsp): 100 calories
TORTILLA CHIPS WITH SALSA
18 chips + ¼cup salsa: 280 calories
27 chips + 1/3 cup salsa: 420 calories
9 chips + 2 Tbsp salsa: 140 calories
Chicken Drumsticks
9 tortilla chips + 2 Tbsp salsa: 140 + 2 chicken drumsticks: 220 + 5 grilled asparagus spears: 35 = 395 calories
- protein
- fruits/veggies
Entrées:
CHILI CON CARNE WITH BEANS
1 cup: 300 calories
1 1/3 cups: 400 calories
¼ cup: 75 calories
CHICKEN DRUMSTICK
2 drumsticks: 220 calories
3 2/3 drumsticks: 405 calories
1 drumstick: 110 calories
BEEF KEBAB WITH VEGETABLES
(6″ with 3 pieces meat and 3 pieces vegetables)
3 kebabs: 450 calories
2 3/4 kebabs: 400 calories
1 kebab: 150 calories
BABY BACK RIBS
4 ribs: 620 calories
23/4 ribs: 410 calories
1 rib: 155 calories
MEATLESS HOT DOG (1½ OZ) ON A BUN
1 hot dog + 1 bun: 165 calories
2½ hot dogs + 2½ buns: 410 calories
1 hot dog + 1 bun: 165 calories
BRISKET
6 oz: 340 calories
1 oz: 400 calories
3 oz: 170 calories
FLANK STEAK
6 oz: 360 calories
1 oz: 420 calories
3 oz: 180 calories
VEGGIE BURGER (2½ OZ) ON A BUN
1 patty + 1 bun: 220 calories
1 3/4 patties + 1 3/4 buns: 385 calories
1 patty + 1 bun: 220 calories
TURKEY DOG (1 3/4 OZ) ON A BUN
1 hot dog + 1 bun: 220 calories
1 3/4 hot dogs + 1 3/4 buns: 385 calories
1 hot dog + 1 bun: 220 calories
HOT ITALIAN SAUSAGE
6 oz: 460 calories
5 oz: 380 calories
3 oz: 230 calories
BARBECUE CHICKEN
2 thighs + 2 Tbsp sauce: 270 calories
3 thighs + 3 Tbsp sauce: 405 calories
2 thighs + 2 Tbsp sauce: 270 calories
BEEF HOT DOG (1 3/4 OZ) ON A BUN
1 hot dog + 1 bun: 270 calories
1½ hot dogs + 1½ buns: 405 calories
1 hot dog + 1 bun: 270 calories
BISON BURGER (3 OZ PATTY) ON A BUN
2 patties + 2 buns: 540 calories
1½ patties + 1½ buns: 405 calories
1 patty + 1 bun: 270 calories
LEAN BEEF (10% FAT) BURGER (3 OZ PATTY) ON A BUN
2 patties + 2 buns: 610 calories
1 1/3 patties +1 1 1/3 buns: 415 calories
1 patty + 1 bun: 305 calories
TURKEY BURGER (3 OZ PATTY) ON A BUN
2 patties + 2 buns: 620 calories
1 1/3 patties + 1 1/3 buns: 420 calories
1 patty + 1 bun: 310 calories
BEEF (20% FAT) BURGER (3 OZ PATTY) ON A BUN
2 patties + 2 buns: 700 calories
1 1/8 patties + 1 1/8 buns: 395 calories
1 patty + 1 bun: 350 calories
Veggie Burger
1 cup crudités 50 + Veggie burger on a bun with 1 lettuce leaf, 1 slice tomato, 1 Tbsp ketchup: 245 + 2 chocolate chip cookies: 120 = 415 calories
- fruits/veggies
Lean Burger
1 lean beef burger on a bun with 1 lettuce leaf, 1 tomato slice, 1 Tbsp ketchup: 330 + ½ cup sliced avocado
60 = 390 calories
- protein
- good fats
Eat your burger topless, and save 60 calories. Switch from beef to a veggie burger, and save another 130 calories.
CONDIMENTS
A plain burger or dog can be pretty boring, especially lower-fat varieties, so add flavor and satisfaction with one or more condiments.
2 dill pickle slices 0 calories
1 lettuce leaf 5 calories
1 tomato slice 5 calories
1 Tbsp chopped onions 5 calories
1 tsp mustard 5 calories
1 pickle spear 5 calories
2 Tbsp roasted red peppers 10 calories
1 Tbsp ketchup 15 calories
2 sweet pickle slices 15 calories
1 Tbsp pickle relish 20 calories
1 Tbsp blue cheese 30 calories
1 slice bacon 40 calories
2 Tbsp barbecue sauce 50 calories
2 Tbsp sautéed mushrooms 55 calories
¼ cup sliced avocado 60 calories
2 Tbsp sautéed onions 60 calories
1 slice American cheese 70 calories
BUNS
An ordinary bun is your best bet for calorie control. Fancier options like hard rolls and brioche can take up at least half your meal calories.
Light bun 80 calories
Whole wheat bun 110 calories
Regular hamburger or hot dog bun 120 calories
Hard roll 170 calories
Brioche 240 calories
Salads & Side Dishes
GRILLED ASPARAGUS
5 spears: 35 calories
60 spears: 420 calories
5 spears: 35 calories
POTATO Salad:
1 cup: 320 calories
1¼ cups: 400 calories
¼ cup: 80 calories
SMALL DINNER ROLL (2″): 1 roll: 80 calories
5 rolls: 400 calories
1 roll: 80 calories
COLE SLAW
1 cup: 360 calories
1 cup: 360 calories
¼ cup: 90 calories
GRILLED VEGETABLES
1 slice eggplant + ½ red pepper + ½ portobello cap: 90 calories
4½ slices eggplant + 2¼ red peppers + 2¼ portobello caps: 405 calories
1 slice eggplant + ½ red pepper + ½ portobello cap: 90 calories
MACARONI SALAD
1 cup: 440 calories
7/8 cup: 385 calories
¼ cup: 110 calories
GRILLED VEGETABLES MARINATED IN VINAIGRETTE
1 cup: 110 calories
3 2/3 cups: 405 calories
1 cup: 110 calories
VEGETARIAN BAKED BEANS
1 cup: 240 calories
1¼ cups: 400 calories
½ cup: 120 calories
CORN ON THE COB (7″ EAR)
1 ear corn + 2 pats butter: 150 calories
2 2/3 ears corn + 1 2/3 Tbsp butter: 380 calories
1 ear corn + 2 pats butter: 150 calories
MACARONI AND CHEESE
1 cup: 360 calories
1 1/8 cups: 405 calories
½ cup: 180 calories
GARLIC BREAD (2″ SLICE)
1 slice: 190 calories
2 slices: 380 calories
1 slice: 190 calories
Italian Sausage
¼ cup potato salad: 80 + ¼ cup cole slaw 90 + 3 oz hot Italian sausage 230 = 400 calories
Grilled Salmon
3 oz grilled salmon
180 + 1 cup grilled vegetables marinated in vinaigrette: 110 + 2/3 glass lemonade 110 = 400 calories
- protein
- good fats
- fruits/veggies
Beef Kebab
1 beef kebab with vegetables
150 + 1 ear corn on the cob + 2 pats butter: 150 + 1 wedge watermelon 90 = 390 calories
- fruits/veggies
Fruit & Desserts:
WATERMELON (1′ WEDGE)
1 wedge: 90 calories
4 wedges: 360 calories
1 wedge: 90 calories
FRUIT SALAD
1 cup: 100 calories
4 cups: 400 calories
1 cup: 100 calories
CHOCOLATE CHIP EACH)
3 cookies: 180 calories
6 2/3 cookies: 400 calories
2 cookies: 120 calories
PEANUT BUTTER COOKIES (2/3 OZ EACH)
3 cookies: 180 calories
6 2/3 cookies: 400 calories
2 cookies: 120 calories
ICE CREAM
14 cup: 140 calories
1½ cups: 420 calories
½ cup: 740 calories
S'MORES
2 s'mores: 320 calories
2 s'mores: 320 calories
1 s'more: 760 calories
BROWNIE (2″ SQUARE)
1 brownie: 240 calories
1 2/3 brownies: 400 calories
1 brownie: 240 calories
Meatless Hot Dog
5 potato chips: 50 + 1 Tbsp onion dip: 25 + Meatless hot dog on a bun: 165 + 1 s'more: 160 = 400 calories
Instead of a s'more, toast a couple of marsh mallows at 25 calories
Beverages:
SWEET ICED TEA (12 OZ GLASS)
1 glass: 120 calories
3½ glasses: 420 calories
2/3 glass: 80 calories
SANGRIA (12 OZ GLASS)
1 glass: 270 calories
1½ glasses: 405 calories
1/3 glass: 90 calories
LIGHT BEER (12 OZ BOTTLE)
1 bottle: 100 calories
4 bottles: 400 calories
1 bottle: 100 calories
LEMONADE (12 OZ GLASS)
1 glass: 160 calories
2½ glasses: 400 calories
2/3 glass: 110 calories
WINE (5 OZ GLASS)
1 glass: 120 calories
3½ glasses: 420 calories
1 glass: 120 calories
BEER (12 OZ BOTTLE)
1 bottle: 150 calories
2 2/3 bottles: 400 calories
1 bottle: 150 calories
Baby Back Rib
1 cup crudités + ¼ cup onion dip: 150 + 1 baby back rib: 155 + 1 bottle light beer
100 = 405 calories
- fruits/veggies