Grilling is often associated with indulgent barbecues and summer cookouts, but it can also be a fantastic way to prepare healthy and delicious meals for you and your loved ones to enjoy.

With the right meals, you can enjoy all the flavor and excitement of grilling while keeping your diet nutritious and balanced.

Here are some tips and recipe ideas for creating healthy grilled combo meals that will satisfy your taste buds and nourish your body.

Choose lean proteins

Lean proteins like chicken breast, turkey, fish, and plant-based options are the best in terms of providing essential nutrients without excessive fat and calories.

Recipe: Grilled Lemon Herb Chicken

INGREDIENTS:

• 4 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• Juice of 2 lemons
• 2 cloves garlic (minced)
• 1 tablespoon chopped fresh rosemary
• Salt and pepper to taste

INSTRUCTIONS:

In a bowl, mix olive oil, lemon juice, garlic, rosemary, salt, and pepper. Then marinate chicken breasts in the mixture for at least 30 minutes.

Grill over medium heat for 6-7 minutes on each side or until fully cooked. Serve with a side of grilled vegetables or a fresh salad.

Embrace vegetables

Grilling vegetables enhances their natural sweetness and adds a delightful smokiness. Don’t forget to incorporate a variety of colorful vegetables to boost your meal’s nutrient content.

Recipe: Grilled Veggie Skewers

INGREDIENTS:

• 1 red bell pepper (chopped)
• 1 yellow bell pepper (chopped)
• 1 zucchini (sliced)
• 1 red onion (chopped)
• 8-10 cherry tomatoes
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• Salt and pepper to taste

INSTRUCTIONS:

Preheat the grill to medium-high heat.

Thread the vegetables onto skewers. Brush with olive oil and season with oregano, salt, and pepper.

Then grill for 10-12 minutes, turning occasionally, until vegetables are tender and slightly charred.

Add whole grains

Whole grains are a great way to add fiber and nutrients to your meals. They also help you feel full so you don’t have to eat a lot, but they won’t make you feel bloated.

Pair your grilled proteins and veggies with options like quinoa, brown rice, or whole-grain bread.

Recipe: Quinoa Salad with Grilled Veggies

INGREDIENTS:

• 1 cup quinoa 2 cups water or broth
• 1 batch of grilled veggie skewers 
• 1/4 cup crumbled feta cheese
• 2 tablespoons chopped fresh parsley
• 1 tablespoon olive oil
• 1 tablespoon balsamic vinegar
• Salt and pepper to taste

INSTRUCTIONS:

Rinse quinoa under cold water first.

In a pot, bring quinoa and water or broth to a boil. Reduce heat and simmer for 15 minutes or until water is absorbed.

Then, fluff the quinoa with a fork and let it cool slightly.

Chop grilled veggies and mix with quinoa, feta, parsley, olive oil, balsamic vinegar, salt, and pepper. Serve as a side dish or main course.

Incorporate fruits

Grilled fruits make for a surprising and delightful addition to your meals, adding natural sweetness as a dessert and a unique flavor profile. 

Recipe: Grilled Pineapple and Chicken Tacos

INGREDIENTS:

• 4 grilled lemon herb chicken breasts
• 1 small pineapple (peeled, cored, and sliced into rings)
• 8 small whole-grain tortillas
• 1 avocado (sliced)
• 1/4 cup chopped fresh cilantro
• Lime wedges for serving

INSTRUCTIONS:

Grill pineapple rings over medium heat for 2-3 minutes per side. While waiting, quickly warm the tortillas on the grill for 1 minute per side.

Assemble tacos with chicken, grilled pineapple, avocado, and cilantro. Serve with lime wedges.

Mind your marinades and sauces

While marinades and sauces can enhance flavor, they can also add unwanted sugar, sodium, and calories. So it’s better to opt for homemade versions using fresh herbs, fruits (like tomato, lemon, and lime), spices, and healthy fats.

Recipe: Homemade Chimichurri Sauce

INGREDIENTS:

• 1 cup fresh parsley leaves
• 1/4 cup fresh cilantro leaves
• 1/2 cup olive oil
• 3 tablespoons red wine vinegar
• 2 cloves garlic (minced)
• 1 teaspoon dried oregano
• Salt and pepper to taste

INSTRUCTIONS:

Simply combine all ingredients in a food processor and blend until smooth. Then serve over grilled meats and vegetables.

THE GRILLING TAKEAWAYS:

Healthy and fun grilling is all about balance and creativity. Following the techniques and recipes mentioned above, you can create nutritious and delicious grilled meals that everyone will love.

Happy grilling!

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