Summer is here and it’s time to start grilling.
Don’t miss out on backyard barbecue season while eating healthy. Grilling is one of the best ways to prepare delicious and nutritious meals.
Many of the recommended ones PowerFuels: in you Nutrisystem plan can be made on the grill and enjoyed all week long. These healthy proteins and fats taste great and can aid in weight loss success.
Read on to learn about the benefits of PowerFuels grilling. Plus, get some tips for incorporating them into your Nutrisystem weight loss plan for maximum impact on your weight loss journey.
How do PowerFuels help you lose weight?
Lean proteins and healthy fats play an important role in weight management. Getting enough of both controls hunger so you naturally eat fewer calories.
Protein also helps your body burn more calories during the weight loss process, minimizing muscle loss. When losing weight, everyone loses both fat and muscle. Because muscle is an active tissue that burns calories even at rest, reducing muscle loss can optimize your daily calorie burn.
According to a review of multiple studies that has been published American Journal of Clinical Nutrition, diets that provide at least 1.2 grams of protein per kilogram of body weight lead to better weight loss results. Study participants found it easier to stick to a high-protein diet due to improved appetite. The researchers also noted that high-protein diets prevent a decrease in metabolic rate.
Consuming 25 to 30 grams of protein at each meal is a good goal to achieve these benefits.
Similarly, studies have shown that consuming moderate amounts of healthy fats (think olive oil, avocados, nuts, and seeds) leads to better dietary compliance. These fats add flavor to meals, increasing satiety. They also pass slowly through your digestive system, providing long-lasting appetite control.
Nutrisystem programs are specifically designed to provide the right amount of these nutrients to promote weight loss success. However, pairing all recommended PowerFuels with Nutrisystem foods is important for maximum benefit.
Follow the steps below to enjoy delicious PowerFuels during the summer grilling season.
Step 1: Choose your protein
One serving of PowerFuel will provide about 80 to 120 calories and is similar to 2 ounces (~56 grams) of meat or 3 ounces (~84 grams) of seafood.
By grilling several batches at once, you’ll have plenty of options ready to go throughout the week.
To feel full and full of energy, the best choices will be low in saturated fat and provide at least 5 grams of protein or 8 grams of unsaturated fat. Try these healthy ideas.
1. Lean steak
Sirloin steak, sirloin steak, and boneless steak are some of the best grilled steaks that are low in saturated fat. (2 oz = 1 PowerFuel)
2. Chicken breast
This versatile lean meat is delicious grilled and pairs well with a variety of dishes. (2 oz = 1 PowerFuel)
3. Chicken sausage
A hot dog is a great alternative to chicken sausage with less fat and protein. (2 oz = 1 PowerFuel)
Packed with omega-3 fatty acids that help fight inflammation and protect metabolic health, salmon can be cooked right on the grill or wrapped in tin foil. (2 oz = 1 PowerFuel)
5. Extra firm tofu
Extra firm tofu holds up great on the grill. Tofu is also a great skewer for making plant-based kabobs. (1/2 cup = 1 PowerFuel)
The crunch from the grill combined with the slightly sweet creaminess of the avocado is a must try. Simply cut an avocado in half and place face down on the grill. Aside from being delicious, avocados are high in fiber and unsaturated fats that will keep you satisfied. (1/3 avocado = 1 PowerFuel)
Explore the PowerFuel list in the Nutrisystem Grocery Guide for more ideas. >:
Step 2: Add flavor
While high-sugar barbecue sauce, butter, and salt are the classic flavors of grilling season, there are plenty of healthy ways to spice up your PowerFuels without adding empty calories and unhealthy fats.
Marinades tenderize and flavor proteins before they are placed on the grill. But you may be wondering if marinating chicken adds calories. The short answer is yes, it is. But the amount can be negligible depending on the ingredients you use.
Avoid marinades with high saturated fat ingredients such as buttermilk or coconut milk. Instead, choose marinades that use fresh herbs and acids such as vinegar or lemon juice. A few teaspoons of healthy fat like olive oil can pull it all together. Some easy options include:
- Olive oil, garlic, Italian seasoning and balsamic vinaigrette
- Honey and soy sauce
- Lime juice, olive oil, garlic and cilantro
When using such options, it is usually unnecessary to consider the additional calories of marinades. However, if you want to estimate your extra calorie intake, follow these three steps:
- Count the calories in your marinade recipe and measure the amount used.
- When the marinade is done, remove the egg white and measure the remaining amount of marinade.
- Calculate the calories added to your protein based on the difference between the amount cooked and the amount left after marinating.
Try a spice rub.
Dry rub is another way to add serious flavor to PowerFuels before cooking without adding calories. Choose sugar-free options made with just herbs and spices and rub them right into your proteins before you add them to the grill. There is no need to oil it.
You can also make your own spread by combining spices such as:
- Chili powder, oregano, salt, pepper, paprika, garlic powder and onion powder
- Salt, pepper, coriander, basil, garlic powder and paprika
- Oregano, basil, parsley, thyme, rosemary, garlic powder and red pepper flakes
Step 3: Enjoy grilled energy fuel as part of your plan
There are endless ways to enjoy delicious grilled PowerFuels as part of your Nutrisystem program. Here are some ideas to get you started:
- Pair a grilled tenderloin steak with Nutrisystem’s loaded mashed potatoes.
- Add grilled chicken and steamed broccoli to Nutrisystem’s Mac and Cheese.
- Mix grilled tofu cubes with Nutrisystem Spicy Kung Pao Noodles.
- Top Nutrisystem Thick Crust Pizza or Garlic Cheese Flatbread with Grilled Chicken Sausage and Peppers.
- Serve Nutrisystem’s Harvest Grain Bowl with fresh grilled salmon.
Summer, also known as the start of grilling season, offers the perfect opportunity to mix up your routine and enjoy food in new ways.
Nutrisystem’s PowerFuel guidelines can be used throughout the season to enjoy delicious foods that keep you on track to reach your health goals.
- Leidy HJ, Clifton PM, Astrup A, et al. The role of protein in weight loss and maintenance. Am J Clin Nutr. 2015; 101 (6). 1320S-1329S.
- Estruch R, Ros E, Salas-Salvadó J, et al. Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra virgin olive oil or walnuts. N Engl J Med.