Enjoy your summer, but stay on diet
Summer is here, and that means one thing: cookout season. From backyard barbecues to beachside grills, it’s the time of year when friends and families gather around food and sunshine. But for bodybuilders, especially those in a cutting phase, navigating a cookout can be tricky. Tempting spreads of burgers, chips, and sugary sauces can make it feel like your goals are under attack. Fortunately, with the right food choices, you can stay on track without missing out on the fun.
Our team at Generation Iron has put together a guide to the healthiest, muscle-friendly foods to enjoy at any cookout — whether you’re maintaining or cutting weight.
The Top Foods for Bodybuilders to Eat at Cookouts
1. Grilled Chicken Breast
Grilled chicken breast is a classic lean protein that fits perfectly into a bodybuilder’s diet, especially when cutting. It’s low in fat, high in protein, and versatile enough to take on different flavors without adding unnecessary calories. Opt for skinless chicken breasts seasoned with herbs, spices, or sugar-free marinades. Skip heavy barbecue sauces that are loaded with sugar and opt for mustard-based or vinegar-based options instead.
2. Turkey Burgers (Lettuce Wrapped)
If burgers are on the menu, swap out fatty beef patties for lean ground turkey. Turkey burgers are high in protein and lower in fat and calories. Ditch the white bread bun and wrap your burger in romaine or iceberg lettuce to save carbs and keep it light. Top with tomato, onion, and mustard for flavor without the added bulk.
3. Grilled Vegetables
Cookouts aren’t just for meat. Grilled vegetables like zucchini, bell peppers, asparagus, mushrooms, and onions are low in calories, high in fiber, and rich in antioxidants. They provide valuable micronutrients to support metabolism, digestion, and recovery. Toss them with a bit of olive oil, salt, and pepper before grilling to enhance flavor and texture.
4. Egg White or Veggie-Based Sides
Traditional cookout sides like macaroni salad or coleslaw are often loaded with mayo and sugar. Instead, opt for egg-white-based dishes like a veggie scramble or a side made with mashed cauliflower or grilled sweet potatoes. These alternatives offer clean carbs and protein without the excess fat.
5. Lean Beef or Bison
For those who want red meat, opt for lean cuts like top sirloin or even bison. Bison is naturally leaner than traditional beef, with more protein per serving and less saturated fat. Grilled rare or medium, it offers a satisfying, nutrient-dense protein option that supports muscle retention during a cutting phase.
6. Shrimp Skewers
Shrimp is a low-fat, high-protein seafood choice perfect for grilling. Toss it in lemon juice, garlic, and herbs before threading onto skewers for a flavorful, clean option. It cooks quickly, absorbs flavor well, and keeps your macros in check.
7. Hard-Boiled Eggs or Deviled Eggs (Modified)
While traditional deviled eggs are made with mayo, you can easily modify the recipe to be cutting-friendly by using Greek yogurt or avocado. Eggs are rich in protein, healthy fats, and vital nutrients like choline, which supports muscle function and brain health.
8. Sweet Potatoes
If you’re looking for a clean carbohydrate source at a cookout, sweet potatoes are a top-tier option. They’re packed with fiber, vitamin A, and slow-digesting carbs that help fuel workouts and preserve muscle during a calorie deficit. You can roast them on the grill or serve them as wedges with a sprinkle of cinnamon or paprika.
9. Greek Yogurt-Based Dips
Most dips at cookouts are cream-based and loaded with calories. Switch them out for Greek yogurt-based alternatives like tzatziki, herbed yogurt dip, or Greek yogurt ranch. They’re high in protein, low in fat, and pair well with raw vegetables or grilled meats.
10. Sparkling Water or Flavored Seltzer
Avoid sugar-loaded soft drinks and alcoholic beverages that add empty calories and impair recovery. Instead, go for sparkling water, flavored seltzers, or unsweetened iced tea. These options keep you hydrated without derailing your calorie goals.
Pro Tips for Bodybuilders at Cookouts
- Pre-Eat Strategically: Eat a small, balanced meal before you arrive so you’re not starving and tempted by unhealthy choices.
- Bring Your Own Dish: Contribute a healthy dish you can rely on, like grilled chicken skewers or a quinoa salad.
- Practice Portion Control: You can still enjoy favorites in moderation. One small serving won’t derail your progress.
- Stay Hydrated: Water helps control hunger, supports metabolism, and keeps digestion running smoothly.
- Focus on Protein First: Fill your plate with lean proteins before adding carbs and fats.
Final Thoughts
Being a bodybuilder doesn’t mean missing out on the joys of summer cookouts. With smart choices and a bit of planning, you can enjoy the social experience, eat well, and stay aligned with your fitness goals — even while cutting. Look for lean proteins, fiber-rich veggies, and clean carbs, and avoid calorie-dense sauces, fried foods, and processed snacks.
Stay disciplined, enjoy the grill, and let your nutrition work in your favor this summer.
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