Healthy Meats for Grilling: Going Beyond Burgers and Dogs! – Lose Weight Fast

Healthy Meats for Grilling: Going Beyond Burgers and Dogs!

Get creative with healthy meats for grilling during the warmer months ahead, to impress loved ones, and achieve better health for your family!

Choose healthy meats for grilling this summer season by thinking outside of burgers, hot dogs, and steaks for your cookouts.

Doing so can improve your health, impress dinner guests, and allow you to enjoy unique recipes you might not have thought about before!

Ready to get grilling?

Marinade Ingredients for Healthy Meats

Consider some of the following ingredients to make marinades for healthy meats for grilling, or use marinade ingredients you have around the house.

Examples of food items that often work well for meat marinades include:

  • Orange juice
  • Lemon juice
  • Soy sauce
  • Olive oil
  • Canola oil
  • Lime juice
  • Worchestershire sauce
  • Garlic or onions
  • Salt, pepper, and other favorite seasonings

Simply combine marinade ingredients of your choice, soak healthy meats in the marinade for at least 30 minutes, and grill meats to the desired doneness.

Store-bought, ready-made marinades work well too!

What Are Healthy Meats for Grilling?

Hot dogs, brats, and hamburgers might be some of the most common meats for grilling, but they’re not the best choice when you want to optimize your health and keep chronic disease risks low.

The World Health Organization’s International Agency for Research on Cancer (IARC) classifies these and other highly processed meats as cancer-causing.

Instead, consider the following healthy meats for grilling this upcoming summer season:

Grilled Chicken Breast

Grilled chicken breasts are some of the leanest sources of high-quality protein you’ll find.

Try the following simple, healthy, grilled chicken recipe during your next summer cookout with friends and family:

Ingredients

  • 4 skinless, boneless chicken breast halves
  • 1/2 cup of lemon juice
  • 2 teaspoons of dried parsley
  • 1/2 teaspoon of onion powder
  • Salt and pepper to taste

Instructions

  1. Preheat your grill to medium-high heat and lightly oil the grill grate.
  2. Dip the chicken in the lemon juice.
  3. Sprinkle it with onion powder, parsley, salt, and pepper.
  4. Let the chicken soak in the juice and seasonings for at least 30 minutes in the refrigerator.
  5. Discard the remaining juice.
  6. Cook the chicken on your grill for about 10-15 minutes on each side until it’s no longer pink in the middle and the juices run clear.

Servings: 4

Nutrition Facts Per Serving

  • Calories: 139
  • Protein: 27.5 grams
  • Carbohydrates: 3 grams
  • Total Fat: 1.5 grams

Serve grilled chicken with your favorite non-starchy vegetables plus whole-grain rice, sweet potatoes, or corn on the cob.

Or, top a leafy green vegetable salad with grilled chicken strips!

Grilled Shrimp

Like grilled chicken, grilled shrimp is loaded with protein and it’s low in calories.

Eating shrimp is beneficial when you want to achieve or maintain a healthy weight.

Try the following grilled shrimp recipe in place of burgers, brats, and hot dogs this summer season:

Ingredients for the Seasoning

  • 1 teaspoon of salt
  • 1 teaspoon of Italian seasoning
  • 1 teaspoon of garlic powder
  • 1/4-1/2 teaspoon of pepper

Ingredients for Grilling

  • 1 pound of jumbo shrimp, peeled and deveined
  • 2 tablespoons of olive oil
  • 1 tablespoon of lemon juice from 1/2 lemon
  • Canola or vegetable oil

Instructions

  1. Preheat your grill to high heat.
  2. In a large mixing bowl combine the garlic powder, Italian seasoning, salt, and pepper.
  3. Add lemon juice and olive oil, stirring the ingredients into a paste-like substance.
  4. Toss in the shrimp to coat with marinade.
  5. Thread shrimp on grilling skewers if you’d like.
  6. Brush canola oil on your grill grate and cook the shrimp until they’re opaque and pink (about 2-3 minutes per side).
  7. Serve immediately and enjoy!

Servings: 4

Nutrition Facts per Serving

  • Calories: 102
  • Protein: 28 grams
  • Carbohydrates: 1 gram
  • Total Fat: 3 grams

If you grill shrimp on skewers, thread your favorite veggies on the kabobs as well.

Consider zucchini, mushrooms, onions, or bell peppers.

Grilled Turkey Breast

Turkey is similar in nutrition content to grilled chicken, as it’s loaded with lean protein and micronutrients.

Try the following marinated grilled turkey recipe during your next special summer event:

Ingredients

  • 2 3-pound boneless turkey breast halves
  • 1/4 cup of soy sauce
  • 1/4 cup of vegetable oil
  • 6 whole cloves
  • 2 cloves of garlic, peeled and minced
  • 2 tablespoons of lemon juice
  • 1 tablespoon of finely chopped basil
  • 1/2 teaspoon of pepper
  • 1 tablespoon of brown sugar (optional)

Ingredients

  1. In a small bowl, mix together the basil, pepper, and garlic.
  2. Rub the mixture over the turkey breasts.
  3. Place cloves in the center and on each end of the turkey breasts.
  4. Blend vegetable oil, lemon juice, soy sauce, and brown sugar (optional) in a large dish and add the turkey breasts. Coat them well with the marinade.
  5. Marinate the turkey in the refrigerator for about 4 hours.
  6. Preheat your grill to high heat and lightly oil the grill grate.
  7. Place the turkey on your grill, close the lid, and cook the turkey breasts for about 15 minutes on each side. The internal temperature should be 170 degrees Fahrenheit.
  8. Serve and enjoy!

Servings: 12

Nutrition Facts per Serving

  • Calories: 317
  • Protein: 60 grams
  • Carbohydrates: 2 grams
  • Total Fat: 6 grams

Serve grilled turkey breast with your favorite summer salad, peas, roasted potatoes, or grilled vegetables of your choice.

Grilled Salmon

Choose salmon over burgers, hot dogs, and other highly processed meats whenever possible as salmon is loaded with high-quality protein and heart-healthy omega-3 fatty acids.

Choose this savory grilled salmon recipe during your next summer cookout:

Ingredients

  • 3 pounds of salmon fillets
  • 1/2 cup of olive oil
  • 1/4 cup of lemon juice
  • 4 green onions, sliced
  • 1 tablespoon of fresh parsley, chopped
  • 1 teaspoon of fresh thyme
  • 1 teaspoon of chopped rosemary
  • 1/2 teaspoon of salt
  • 1/8 teaspoon of garlic powder
  • 1/8 teaspoon of black pepper

Instructions

  1. Combine the lemon juice, olive oil, parsley, green onions, rosemary, salt, pepper, thyme, and garlic powder in a bowl. Set 1/4 cup of the mixture aside.
  2. Place the salmon in a shallow dish and pour the remaining marinade on top.
  3. Cover the salmon and marinade and refrigerate it for about 30 minutes.
  4. Preheat your grill to medium heat and lightly oil the grill grate.
  5. Place salmon on the grill skin side down.
  6. Cook the fish, basting occasionally with the rest of the marinade, until the salmon easily flakes with a fork (about 15-20 minutes).

Servings: 6

Nutrition Facts per Serving

  • Calories: 412
  • Protein: 42 grams
  • Carbohydrates: 2 grams
  • Total Fat: 26 grams

Pair grilled salmon with grilled asparagus or any other non-starchy vegetable, and roasted potatoes or corn on the cob.

Grilled Duck Breast

Change things up to impress friends and family with this grilled duck breast recipe during your next summer cookout:

Ingredients

  • 8 skinless, boneless duck breast halves
  • 1/4 cup of worchestershire sauce
  • 2 tablespoons of garlic, minced
  • 2 tablespoons of olive oil
  • 1/2 teaspoon of hot sauce
  • 1/4 teaspoon of pepper

Instructions

  1. Mix together the olive oil, worchestershire sauce, garlic, pepper, and hot sauce.
  2. Add the duck breasts and coat them well with the marinade.
  3. Cover the mixture and marinate the duck in a refrigerator for at least 30 minutes.
  4. Preheat your grill to medium-high heat.
  5. Cook the duck on the grill for about 5 minute per side until it reaches the desired doneness.
  6. Serve and enjoy!

Servings: 4

Nutrition Facts per Serving

  • Calories: 297
  • Protein: 43 grams
  • Carbohydrates: 5 grams
  • Total Fat: 11 grams

Serve grilled duck with green beans, three-bean salad, sweet potatoes, or corn on the cob.

Grilled Tuna Steak

Consider throwing some high-protein, omega-3-rich tuna steaks on the grill when you’re in the mood for nutritious healthy meats for grilling your entire family will love.

Try this flavorful marinated tuna steak recipe this upcoming summer season:

Ingredients

  • 4 4-ounce tuna steaks
  • 1/4 cup of orange juice
  • 1/4 cup of soy sauce
  • 2 tablespoons of olive oil
  • 2 tablespoons of fresh chopped parsley
  • 1 tablespoon of lemon juice
  • 1 garlic clove, minced
  • 1/2 teaspoon of pepper
  • 1/2 teaspoon of chopped oregano

Instructions

  1. Mix together the soy sauce, orange juice, olive oil, parsley, lemon juice, pepper, garlic, and oregano in a large bowl.
  2. Place the tuna in the marinade and coat it well.
  3. Cover the mixture and place it in the refrigerator for at least 30 minutes.
  4. Preheat your grill to high heat and lightly oil the grill grate.
  5. Cook tuna steaks for about 5-6 minutes, baste them with marinade, and turn them over. Cook for an additional 5 minutes or until the tuna reaches your desired doneness.

Servings: 4

Nutrition Information per Serving

  • Calories: 200
  • Protein: 27 grams
  • Carbohydrates: 4 grams
  • Total Fat: 8 grams

Serve grilled tuna steaks with your favorite summer salad recipe and a side of fruit.

Grilled Venison

If you’re a hunter, you probably know that venison is a very lean, protein-rich meat with a distinct flavor.

If you haven’t considered venison on the grill, give it a try!

Use this marinated grilled venison steak recipe for your next summer cookout instead of burgers and hot dogs:

Ingredients

  • 2 4-ounce venison steaks
  • 1/4 cup of worchestershire sauce
  • 1/2 of a lime, juiced
  • 2 tablespoons of soy sauce
  • 1 tablespoon of dried onion, minced
  • 1 teaspoon of dry mustard
  • 1 teaspoon of red pepper flakes
  • 1/2 teaspoon of salt
  • 1/4 teaspoon of dried garlic, minced
  • 1/4 teaspoon of pepper
  • 1/4 teaspoon of thyme
  • 3 dashes of hot pepper sauce

Instructions

  1. Whisk together the soy sauce, worchestershire sauce, onion, lime juice, red pepper flakes, salt, pepper, thyme, dry mustard, hot pepper sauce, and garlic in a bowl.
  2. Pour the mixture into a resealable plastic bag and add the venison steaks to coat them with the marinade.
  3. Remove any excess air from the bag, seal it shut, and place it in the refrigerator to marinate the venison for at least 60 minutes.
  4. Preheat your grill to medium-high heat and oil the grill grate.
  5. Place venison steaks on the grill and cook them until the meat is no longer pink in the center (about 5 minutes per side). Its internal temperature should read 150 degrees Fahrenheit.
  6. Serve and enjoy!

Servings: 2

Nutrition Information per Serving

  • Calories: 169
  • Protein: 23 grams
  • Carbohydrates: 11.5 grams
  • Total Fat: 3 grams

Serve venison steaks with whole-grain rice, whole-grain pasta, or roasted potatoes plus broccoli, zucchini, or any other favorite non-starchy vegetable.

Grilled Mahi Mahi with Avocado Salsa

Get creative with grilling this summer to impress friends and family with a flavorful grilled Mahi Mahi and avocado salsa recipe:

Salsa Ingredients

  • 1 cup of minced red onion
  • 1 ripe avocado, cut into chunks
  • 2 plum tomatoes, cut into chunks
  • 1 jalapeno pepper, seeded and minced
  • 1 lime, juiced
  • 1/2 cup of fresh cilantro, minced
  • 1/2 teaspoon of salt

Mahi Mahi Ingredients

  • 1 1/2 pounds of mahi mahi
  • 1 tablespoon of olive oil
  • 1 lime, juiced
  • 1/2 teaspoon of pepper
  • 1/2 teaspoon of salt

Instructions

  1. Heat your grill to medium-high heat.
  2. Combine all salsa ingredients together in a large bowl, mix them together with a spoon, and set the salsa aside. Store it in the refrigerator in a covered container for a few hours before serving.
  3. Marinate the Mahi Mahi in a baking dish with the remaining ingredients for at least 20 minutes.
  4. Grill the fish over medium-high heat for about 5 minutes on each side or until it’s golden brown.
  5. Serve grilled Mahi Mahi topped with avocado salsa and enjoy!

Servings: 4

Nutritional Information per Serving

  • Calories: 284
  • Protein: 33 grams
  • Carbohydrates: 12 grams
  • Total Fat: 12 grams

Pair Mahi Mahi with mango or any other favorite fruit, green beans, asparagus, corn on the cob, or roasted sweet potatoes.

A Healthy Eating Plan for All Seasons!

In addition to choosing healthy meats for grilling in place of burgers, hot dogs, and other highly processed meats, follow some healthy eating and exercise tips to optimize your health.

Examples include:

  • Fill half of each plate of food with non-starchy vegetables (leafy greens, other green vegetables, tomatoes, bell peppers, etc.)
  • Fill one-fourth of your plate with healthy meats for grilling or other protein-rich foods
  • Fill one-fourth of each plate with fiber-rich starches (corn, peas, black beans, potatoes, whole grains, etc.)
  • Increase your water intake
  • Work out every day or most days of the week
  • Avoid or limit alcohol as much as possible
  • Get at least 7 hours of sleep each might
  • Don’t smoke
  • Weigh yourself daily and track the results

If you’d like to lose weight or build muscle during the months ahead, let the Fit Father Project help you achieve your fitness goals.

Health experts offer FF30X weight loss and Old School Muscle plans designed specifically with men’s needs in mind.

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In addition to grilling healthy meats, sign up for Fit Father Project FREE diet and workout to get started on the road to better health today!

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