5 High-Protein Healthy Alternative Main and Side Dishes You Don’t Want to Miss
May 29, 2025Summer is here and it's time for barbecues and to enjoy the company of friends and family from beach trips to cookouts. While there may be a bunch of celebrations are filled with fun, it’s easy to overindulge in high-calorie foods and beverages. In fact, studies show that the average American consumes about 2,000-3,000 calories during a single summer weekend this is often a mix of rich meats, creamy side dishes, and sugary cocktails. But don't worry, it’s entirely possible to stay on track with your health and fitness goals while still enjoying the festivities!
If you're looking to keep your barbecue meals on the healthier side, here are five high-protein alternatives that can easily replace traditional dishes without sacrificing flavor.
- Grilled Chicken Skewers with Veggies
Grilled chicken is a classic option, but when you add colorful veggies like bell peppers, zucchini, and onions, you elevate both the taste and nutritional value. Chicken breast is a lean protein that packs in around 26 grams of protein per 3 oz serving, making it the perfect choice to keep you full and energized throughout the day.
- Quinoa Salad with Black Beans
If you’re craving a hearty side dish, quinoa is a fantastic option. It’s a complete protein, meaning it contains all nine essential amino acids. Pair it with black beans for a boost of fiber and extra protein. A one-cup serving of quinoa has about 8 grams of protein, and black beans contribute another 15 grams per cup!
- Grilled Salmon with Avocado Salsa
Memorial Day isn’t just about burgers and hot dogs! Switch things up with grilled salmon, which is loaded with heart-healthy omega-3 fatty acids and protein. One 3-oz portion of salmon provides 22 grams of protein. Topping it with a fresh avocado salsa adds flavor, healthy fats, and even more fiber, making this dish a standout.
- Turkey Burgers with Sweet Potato Fries
Turkey burgers are a lean alternative to beef and still pack a punch with protein. A 3-oz turkey patty has 22 grams of protein, and when paired with homemade baked sweet potato fries, it’s a perfect combination of protein and healthy carbs to fuel your body. Sweet potatoes are a great source of vitamin A and fiber, making them a nutrient-dense choice.
- Greek Yogurt Coleslaw
Replace your typical mayo-based coleslaw with a tangy Greek yogurt version. Greek yogurt provides a creamy base while boosting the protein content to around 10 grams per 6 oz serving. Pair it with crunchy cabbage and carrots for a refreshing and protein-packed side dish that can be made in advance.
Protein plays a critical role in building and repairing tissues, producing enzymes and hormones, and supporting immune function. For active individuals, consuming sufficient protein is crucial for muscle recovery, especially after a workout. Each weekend is the perfect opportunity to indulge in nutrient-dense meals that fuel both your body and your goals. Remember that balancing your plate with protein, healthy fats, and fiber will keep your energy levels steady, preventing the dreaded food coma after a big meal.
As with all things, moderation is key. Enjoy your summer weekends by making mindful choices that allow you to indulge without going overboard. Your body will thank you, and you’ll still be able to enjoy the festivities with energy to spare!
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Xo,
Coach Tatiana
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