Jun '25 (edited) • Nutrition
🍔 Summer BBQ Survival Guide (Without Derailing Your Goals)
It’s BBQ season and the invites are rolling in…
But that doesn’t mean your progress has to roll out.
The secret?
It’s not found through restriction, it’s all about strategy.
Here’s how to navigate summer events without falling into the “start fresh Monday” trap:
👇 The Summer Survival Stack 👇
1️⃣ Front Load Your Day with Protein
Start with a high protein low carb low fat breakfast (think: egg whites, turkey bacon, protein shake, Greek yogurt, cottage cheese + berries).
Why? It keeps you full and reduces the chance of mindless snacking.
Plus, it knocks out a big chunk of your protein early, giving you more flexibility for “fun foods” later. Example below on how you could transform breakfast approach.
Normal Breakfast: 3 Eggs, 2 Pieces of Toast, 1 Cup of Fruit, 1 Oikos Greek Yogurt
BBQ day Breakfast: 200 ml egg whites, 100g turkey breast, Spinnach and Bell peppers, 14g low fat cheese, 1 scoop of protein powder or 1 Oikos greek yogurt
Egg whites > Eggs (Save Calories and Fat + More protein)
Tons of veggies for volume without the calories
Added protein from Turkey and Cheese
Save calories and carbs from toast and fruit
2️⃣ Backwards Plan, Forward Think
Ask yourself: 👉 “What will help me feel proud after this event?”
Visualize how you want to feel walking away, and reverse engineer your day.
Know what’s being served? Pre track it in the morning. That awareness alone can keep you feeling way more in control.
3️⃣ One Plate, One Drink, One Dessert Rule
Start with protein at the center of your plate and then build around it with veggies and carbs.
No endless grazing. One intentional plate. Then, if you want it: one dessert and one drink.
Mindful, not miserable. (Pro tip: You don’t have to have dessert just because it’s there. If it’s pie and you don’t love pie, skip it!)
4️⃣ Bring the Macro Friendly Option
Own your environment. Show up with something that supports your goals and others’.
Think: chicken skewers, shrimp tacos, a Greek yogurt dip, or veggie packed pasta salad.
5️⃣ Play the Long Game
One meal, or even one weekend does not have the power to ruin your progress.
But repeating the same all-or-nothing pattern every time? That will.
Zoom out. Stay grounded and keep building trust with yourself.
👇 Let’s make this practical
Drop your favorite macro friendly party dish below!
I’ll create a Summer Community Recipe Round Up we can all use this season 🔥
-Coach Foss
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🍔 Summer BBQ Survival Guide (Without Derailing Your Goals)
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