Dieter's Guide to BBQ Survival

Posted Wed, May 06, 2009, 12:51 pm PDT

The average person attending a Memorial Day BBQ will consume at least one beer, a hot dog, a burger, chips, coleslaw, potato salad and dessert. HEADS UP! That meal can easily exceed 1,500 calories. Use your head, people, and don't overdo it. Here are a few of Hungry Girl's guilt-free picks and some scary shockers, too!

Amy's Texas Veggie Burger
1 burger = 120 calories, 2.5g fat, 14g carbs, 3g fiber, 12g protein

Probably the best vegetarian-friendly BBQ-style veggie patty out there. It's a good size, it's packed with soy, grains and veggies, and it has that "right off the grill" flavor already. We figure that putting it on an ACTUAL grill couldn't hurt, though. Load this patty up with veggies and condiments, and chow down.

Guiltless Gourmet Yellow Corn Tortilla Chips
1 oz./about 18 chips = 120 calories, 3g fat, 19g carbs, 2g fiber

There's no hiding from chips at a barbecue. They're going to be out -- in a bowl or bag, maybe multiple varieties -- for all to graze on until the grill fires up. The best way to go is to bring along a bag of these with fresh salsa. They're sure to satisfy any tortilla-chip-lover, and you'll have something to snack on while your buddy tries to get the charcoal going (which ALWAYS takes longer than it should).

Bush's Original Baked Beans
1/2 cup = 140 calories, 1g fat, 29g carbs, 5g fiber, 6g protein

Homemade baked beans are great. Thing is, we're control freaks, and we like to know what went into what we're eating. We trust Jay Bush and that wacky talking golden retriever of his, so we're all about chowing down on these beans. Love that fiber!

Laura's Lean Beef 96% Lean Ground Sirloin
4 oz. = 140 calories, 4.5g fat, 24g protein

There are some of us for whom going without a REAL hamburger at a cookout is just sacrilege. Since we don't really need all that extra fat, we're pretty into Laura's super-lean ground beef. The especially cool thing about Laura's company is that it's all about being eco-friendly and humane.

Barbecue SHOCKERS!!!
Think before you chew...

Fried Chicken
Isn't there always someone at the party who didn't feel like cooking and picked up a bucket of fried chicken on the way? Don't get sucked in! An average fried chicken breast has around 364 calories and 18g fat. Why waste so many calories on one item when there is SO MUCH to sample?

Potato Salad
So delicious... so creamy... and it better be, with all the starch and mayo packed into it! A 2/3-cup serving of standard potato salad has about 300 calories and 20g fat, and that's a side dish! We'll let you in on a little secret -- our I Can't Believe It's Not Potato Salad recipe. It has the classic flavor you expect from a potato salad, but with one little twist. Click here and check it out for yourself! P.S. This is just one of the amazing recipes in our brand-new cookbook, Hungry Girl 200 Under 200!

And stay in shape with these tips on How to Fight Recession Weight Gain.

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152 Comments

1. Posted by h8714g on Thu, May 07, 2009, 3:41 pm PDT

the real secret to weight gain, in two words PORTION CONTROL
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2. Posted by Jim on Sat, May 09, 2009, 2:35 am PDT

96% Lean ground beef? Relatively low in calories, yes, but taste? Even a burger made with 90% lean is a almost inedible. I can't imagine this. Better to make a 3 oz burger with regular ground beef ( natural if prefer) with 80% lean and skip the bun. It will tast a whole lot better. Its only 230 calories. 1/2 cup of german potato salad (vinegar/oil based dressing,, no mayo) is only 140 calories and yummy.
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3. Posted by lehigh021 on Sat, May 09, 2009, 11:09 am PDT

the secret to tasty, low fat burgers = BUFFALO MEAT. even my macho, meat loving, "im an animal" husband swears by this. Its red meat, looks like ground beef, tastes like a juicy fatty burger, with half the fat and low cholesteral too. I'll never go back to groundbeef.
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4. Posted by Wakynao on Sun, May 10, 2009, 8:16 am PDT

If you grill your 80% lean ground beef burger, much of the fat drips away anyway. 96% lean doesn't contain enough fat to keep he burger together. You could add an egg as a binder but what's the point? At least HG is conceding that the particle-board-like vegetable patties don't do it for many of us.
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5. Posted by existenz48162 on Sun, May 10, 2009, 6:31 pm PDT

I like the buffalo meat comment. Much better for the environment too! I like Laura's ground beef though. It's actually really good and sometimes you can get it on sale for cheaper than the regular stuff.
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6. Posted by veganGirl on Sun, May 10, 2009, 7:07 pm PDT

haha...how is buffalo meat better for the environment??
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7. Posted by D. Mason on Mon, May 11, 2009, 11:00 pm PDT

BUTTERBALL Turkey makes a sweet Italian Turkey sausage now that looks like a giant hog dog. One link is only 140 calories. Skip the mayo.. and put one slice of Low fat cheese on it.. for an addition 30 calories. (they make whole wheat hot dog buns now too. Use them instead of white buns. The more fiber you can add to your meal the better it is. fill up on Veggies and fruit. You can eat all the Lettus and tomatoes and carrots and cucumbers you want. Strawberries, grapes, watermelon.. Enjoy them till you cant eat nothing else. Stay away from the cake and Icecream. You can have Ice tea, just leave out the sugar. The worse part of BBQ is the sugars that are in the sauces. instead of eating the corn chips.. Get some Carb Balance Tortilla shells and make your own chips that are so much better for you. (if you have to eat chips.. limit your self to only 6. That is a serving.) Eat salsa.. Stay away from the ranch dressing, sour cream and guacamole avoid any thing greasy. Stay away from the potato salad, and any thing made with pasta.
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8. Posted by numberoneninjette on Tue, May 12, 2009, 1:30 pm PDT

Buffalo meat is delicious; it's a little spendy, though, so not something that would be on the menu every week. Me? I'm gonna go for the real spud salad, Greek-style (olive oil, a bit of balsamic vinegar, some feta, and black olives) and just watch the portion, But I have to add that I do exercise VERY regularly and am already at a healthy weight. Just an idea for anyone who wants to be able to splurge occasionally!
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9. Posted by RICHARD ALAN PAUL on Wed, May 13, 2009, 5:14 pm PDT

BUSH'S BAKED BEANS ARE FLLED WITH SODIUM!!!
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10. Posted by Cal on Wed, May 13, 2009, 5:39 pm PDT

It's a BBQ people, one day of splurging isn't gonna kill you or sabotage your diet. Go nuts, have fun.
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11. Posted by star on Wed, May 13, 2009, 5:41 pm PDT

Wow so you crazy dieters can't enjoy a barbecue without counting the calories what life is that? as long as you don't go to a barbecue every week you should be fine. And hungry girl you disgust me using your blog for some advertisement yea you really are there for us.
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12. Posted by piznai on Wed, May 13, 2009, 5:50 pm PDT

Stay away from Guacamole? Are you guys nuts? The 'fats' that are in avoacdos are in fact very healthy for you and are hard to find in other foods. What else is in Guac? Tomatos, Cilatnro, Lime, Garlic and a little salt for flavor. Perfectly Healthy! Here is an easier way to do this, if its processed, think twice. Dairy will always be high in fat. If it tastes sweet it has SUGAR! I dont believe that the sugars in splenda 'magically go away' it either gets stored by your body or burned off buy excercise. Period. Ever heard there's no such thing as a free lunch? Well, then theres no such thing as a free sugar either. Bad-for-you-food is common sense! Remember your mothers? Eat your veggies!
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13. Posted by piznai on Wed, May 13, 2009, 5:50 pm PDT

Stay away from Guacamole? Are you guys nuts? The 'fats' that are in avoacdos are in fact very healthy for you and are hard to find in other foods. What else is in Guac? Tomatos, Cilatnro, Lime, Garlic and a little salt for flavor. Perfectly Healthy! Here is an easier way to do this, if its processed, think twice. Dairy will always be high in fat. If it tastes sweet it has SUGAR! I dont believe that the sugars in splenda 'magically go away' it either gets stored by your body or burned off buy excercise. Period. Ever heard there's no such thing as a free lunch? Well, then theres no such thing as a free sugar either. Bad-for-you-food is common sense! Remember your mothers? Eat your veggies!
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14. Posted by loleeta68 on Wed, May 13, 2009, 5:55 pm PDT

four words... portion control and exercise
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15. Posted by toddlintown on Wed, May 13, 2009, 6:09 pm PDT

Drinking beer too? Pick up a copy of "Does My BUTT Look BIG In This BEER? Nutritional Values Of 2,000 Worldwide Beers" by Bob Skilnik and relax. Why guess the calories in a Rogue Dead Guy Ale, a Goose Island 312 or Sierra Nevada Pale Ale when you can get the calories, carbs, alcohol by volume and even Weight Watchers POINTS for thousands of beers. Makes that burger go down easier.
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16. Posted by miri101@ymail.com on Wed, May 13, 2009, 6:17 pm PDT

kk im hungry and i wanna eat...... and stay skinny....without counting every little thing that goesinto my mouth!!!
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17. Posted by dave j on Wed, May 13, 2009, 6:35 pm PDT

i drink to much beer to worry about how many calories my burgers is gonna have eat a burger and have a salad w/out dressing or a light dressing. the thing thats killing me is the beers when u bbq whats a bbq with out at least a 6 pack or some cold ones?!?!
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18. Posted by dave j on Wed, May 13, 2009, 6:40 pm PDT

beans beans there good for your heart... lol i dont mess with baked beans gimme a dog and a nice chz burger and a cold one baby i dont care about my wieght when im eating that im 6ft 185 i wanna shed 10-15 but it aint gonna happen its gonna increase by at least 10 by then end of the summer i hope not but even if i lose it it will all come back football season any who
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19. Posted by wanda_winchester on Wed, May 13, 2009, 6:44 pm PDT

IF you eat correctly the majority of the time then there is nothing wrong indulging at holiday time with a burger, brew, chips and certainly guacamole. Live and enjoy this life - it is all too short and who cares if you are a slender corpse.
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20. Posted by Metal W on Wed, May 13, 2009, 6:56 pm PDT

3 years ago i lost 50 pounds by cutting out the flour and sugar on my doctors advice to lower my cholesterol. I cook out on my grill even in winter! The fattiest cuts of beef are what i go for. People go crazy over counting calories. Someone eats a 1000 calorie steak, and another eats a slice of cake with 500 calories. The person who ate the cake will surelly suffer more. You get into all kinds of joint problems when you watch your fat intake. If you come to one of my barbecues it's different. Meat and more meat! A favorite is my burgers wrapped in a lettuce leaf with onions and tomatoes. Definately no veggie burgers here!!
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21. Posted by jbhappy7 on Wed, May 13, 2009, 7:15 pm PDT

why is everyone worried about the calories? They should worry about the Carbs, not calories. Carbs is what makes you fat because like bread it turns to sugar and that is a carb. Plus God loves you for what you are, he is not worried about what you eat unless, you are diabetic or have heart problems, then He is concerned. So remember this all you Calorie worried freeks out there.
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22. Posted by joe.ginder on Wed, May 13, 2009, 7:37 pm PDT

Someone asked why buffalo meat was better for the environment. I think we could reverse global warming and put the entire planet into an ice age if we stopped eating so much red meat. The cattle industry creates more carbon emmisions than automobiles. I don't know much about buffalo, but I have a feeling (albeit ignorant) that there isn't such an organized polluting network that cranks out buffalo meat like there is in the beef industry. Maybe they are equal in their effects, but probably not.
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23. Posted by joe.ginder on Wed, May 13, 2009, 7:40 pm PDT

Hey I think jbhappy7's name might stand for just be happy. I think thats cool if its true. Unfortunately, I disagree about the concept. When you cut carbs you are also cutting calories and that is why you lose weight. I recently had to cut out most meats and am therefore eating tons of carbs right now and I have shed thirty pounds in five weeks. There are a lot of foods that I am finding out have very few calories and you can really drop the weight off quick. Its amazing. Cut the fat, cut the carbs, cut whaever you want. If the calorie count is lower that your normal intake you will lose weight. If you cut out all the carbs but still eat 2000 calories a day you probably won't see the same results.
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24. Posted by joe.ginder on Wed, May 13, 2009, 7:40 pm PDT

Hey I think jbhappy7's name might stand for just be happy. I think thats cool if its true. Unfortunately, I disagree about the concept. When you cut carbs you are also cutting calories and that is why you lose weight. I recently had to cut out most meats and am therefore eating tons of carbs right now and I have shed thirty pounds in five weeks. There are a lot of foods that I am finding out have very few calories and you can really drop the weight off quick. Its amazing. Cut the fat, cut the carbs, cut whaever you want. If the calorie count is lower that your normal intake you will lose weight. If you cut out all the carbs but still eat 2000 calories a day you probably won't see the same results.
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25. Posted by gmerpile on Wed, May 13, 2009, 8:14 pm PDT

I say get some clamato, and pour it in a ice cold coors and drink ten of em. Then, get a ribeye steak and powder it with lawrys and garlic pepper on both sides. Medium heat 7 min per side on the grill all while the ranch style beans are cookin and then chow down. Happy Memorial Day America.
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26. Posted by paulbs20 on Wed, May 13, 2009, 8:17 pm PDT

Cutting out carbs is a bad idea. Carbs don't make you fat calories do along with too many simple sugars. Staying active or at least getting off your butt for 5 minutes longer than usual will help. The leaner meat - well some is good and some isn't. "Less fat" in an item doesn't mean you are really getting less fat and "Fat Free" doesn't really mean fat free. It is just like people drinking diet drinks because they think it will help them lose weight. Natta. If anything they gain because they think "diet" means they can have more. If you are going to cut start with pop and that means diet and all. Fruit juices are next with sooooo many sugars you can't imagine. Take the time because no one loses weight fast or on the grab and go. I've been trying to explain this to my mother, but you have to want it and stop trying to get others to pity you first. When you lose weight it shouldn't be for anyone, but you.
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27. Posted by Classified Information on Wed, May 13, 2009, 8:18 pm PDT

The best "diet" tip/trick ever! If you can not pronounce it do not eat it. Read ingredients on everything. If you can't pronounce even 1 ingredient do not buy or eat it! Works great!!!!
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28. Posted by Wakynao on Wed, May 13, 2009, 8:41 pm PDT

Well, Classified Information, I'm pretty well educated and thus can handle polysyllabic words, so your diet "tip" wouldn't work for me.
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29. Posted by notyep.done on Wed, May 13, 2009, 8:48 pm PDT

If you don't like the veggi burger, and the buffulo is too pricy, go with the turky. It tastes good too and has fewer calories.
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30. Posted by captain.pooh on Wed, May 13, 2009, 9:00 pm PDT

turkey meat, i say. i make delicious burger patties out of them and one pattie is about hmmmm,, 130 calories tops?
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