Summer BBQs are a great way to enjoy good food, sunshine, and time with friends, but they can also be a hidden source of extra calories. The good news? You don’t have to give up the fun to stay on track with your health and fitness goals. With a few simple swaps, you can still enjoy delicious BBQ food while cutting back on unnecessary calories.

Here are five easy BBQ food swaps to help you eat well and feel great…

1. Load Up on the Salads

Instead of filling your plate with bread rolls, crisps or creamy sides, make salads the base of your BBQ meal. Choose fresh, colourful salads made with leaves, tomatoes, cucumber, peppers, and a light dressing. Not only do they add volume to your plate, but they’re full of nutrients and fibre — helping you feel full without overloading on calories.

Tip: Watch out for heavy dressings – olive oil, lemon juice, or balsamic vinegar are great lower-calorie options.

2. Grill Steaks Rather Than Fry Them

If you’re a meat lover, opt for grilled steak over fried or pan-cooked options. Grilling helps excess fat drip away, which keeps calories down and avoids the added oil often used in frying. Steak is naturally high in protein, which supports muscle maintenance and keeps you fuller for longer.

Go lean: Choose lean cuts like sirloin or fillet for a lower fat option that still delivers on flavour.

3. Switch Sausages for Kebabs

Sausages are a BBQ staple, but they’re often high in fat, sodium and fillers. Swapping them out for lean meat kebabs — made with chicken, turkey or even lean beef — is a great way to cut calories without sacrificing taste. Add peppers, onions, mushrooms or courgettes to the skewer for extra flavour and nutrients.

Bonus: Kebabs are easy to prep ahead and cook quickly on the BBQ.

4. Chicken Breast Instead of Legs

Chicken legs may be juicy, but they’re also higher in fat and calories compared to chicken breast. Opting for grilled chicken breast gives you a leaner source of protein that still tastes great when cooked right. Marinade it in herbs, spices or a dash of olive oil and lemon for extra taste without piling on the calories.

Skin off: Removing the skin can further reduce fat content and help you stay on track.

5. Switch Beers and Wine for Spirits and Diet Mixers

Alcohol can sneak a surprising number of calories into your BBQ. Beers and wines are high in sugar and carbs, especially if you’re having more than one. Swapping them for spirits with diet mixers — like vodka with soda water or gin with slimline tonic — can dramatically reduce your intake without cutting alcohol altogether.

Think smart: Clear spirits with no added sugar are a lighter choice for social occasions.

BBQs don’t have to mean blowing your progress. With a few smart swaps, you can still enjoy the social side of summer eating without the food guilt. Salads, lean proteins, smart drinks and grilled options can all deliver big flavour — and better nutrition.

At Admac Fitness, we believe in real-life solutions to health and fitness. You don’t need to be perfect — just consistent and mindful. Eat well, train smart, and enjoy your summer.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD