Summer is here – and with it comes barbecues, parties, and cookouts. For a lot of people, that stretch between July and Labor Day leads to weight gain. But grilling season doesn’t have to derail your fitness goals. In fact, with the right choices, it can actually help you stay on track.
I’ve helped thousands of people with real lives – families, careers, packed schedules – lose weight and build a healthier lifestyle. Personally, I’ve dropped 23 pounds since Memorial Day (with a goal of 34 total). I have a 4-month-old son, a wife who works in finance, and a full-time business coaching clients—so if I can make this work, you can too.
Let’s walk through Costco and look at the best low-calorie, high-protein grilling options.
Lean Cuts of Steak
When shopping for steak, most cuts at Costco don’t have nutrition labels, so it’s important to know what to look for.
Buzzwords for leaner cuts:
- Top sirloin
- Tenderloin
- Filet mignon
- Flap meat steak (great for tacos, wraps, or stir fry)
Avoid cuts heavy with marbling, like ribeye. A quick eyeball test can tell you a lot—leaner cuts are visibly less fatty.
The Protein Test: For every 10g of protein, you want 100 calories or less. That means if something has 20g of protein, it should have 200 calories or fewer.
Pork Options
- Pork tenderloin is the lean choice here. One serving has 23g of protein and just 120 calories. That easily passes the protein test and makes it a great grilling option.
Poultry Staples
Chicken is always a winner for grilling and meal prep.
- Chicken breast: 24g protein, 110 calories.
- Chicken thighs: 22g protein, 130 calories.
Tip: Cook in bulk. If you’re having chicken for dinner, grill the entire family pack. Use half for dinner, save the rest for meal prep throughout the week. One of my go-to meals is a grilled chicken sandwich on a high-fiber bun with buffalo sauce, pickles, and a side of fries or roasted potatoes.
Ground Beef
Costco used to sell 90/10 ground beef logs at the counter, but availability varies by location. The standard option now is 88/12 ground beef, which passes the protein test but isn’t technically “lean” due to higher fat content (13g total fat, 5g saturated).
Seafood Selections
Seafood is rich in omega-3s, but keep in mind the concerns with farm-raised fish (microplastics, heavy metals). Aim for wild-caught whenever possible.
Great Costco options:
- Wild-caught sockeye salmon
- Chilean sea bass (skin-on, grill skin-first)
- Ahi tuna (use oil spray to prevent sticking)
- Branzino (requires prep, but worth it)
Limit total seafood intake to about 1 pound per week.
Vegetables & Fiber
Fiber is essential for blood pressure, cholesterol, blood sugar, gut health, and reducing cancer risk. Costco has great grilling vegetables:
- Broccoli
- Asparagus
- Green beans
Throw them in foil on the grill—easy, tasty, and nutrient-packed.
Fruits for Volume Eating
For summertime, watermelon and strawberries are fantastic. They’re high volume, low calorie, and perfect when you want something sweet without blowing your diet. Apples, berries, and avocados are also staples.
Bonus: Avocados (and guacamole) are rich in monounsaturated fats, supporting heart and brain health. Costco sells individual packs that make portion control simple.
Probiotic Sides
Add sauerkraut or kimchi to your plate. Both support gut health and pair well with grilled protein.
Bread & Buns
Costco’s bread section is underwhelming if you’re looking for high-fiber options. They stock whole grain and Dave’s Killer Bread, but I recommend buying buns elsewhere. Look for high-fiber buns from other retailers to elevate your burger game.
Macro-Friendly Chips & Snacks
Costco shines here with plenty of better-for-you options:
- Quest Protein Chips (when available)
- Crisp Power Protein Pretzels: 110 calories, 16g protein, 6g fiber
- Harvest Snaps: 130 calories, 5g protein, 4g fiber
These satisfy cravings while keeping you on track.
Dessert Done Right
Two standout Costco finds:
- Smart Choice Organic Fudge Bars: 100 calories, 3g protein
- Yasso Mint Chocolate Chip Bars: 100 calories, 5g protein
Both taste great and make it easy to stay consistent without feeling deprived.
Final Thoughts
Grilling season doesn’t have to set you back. With the right choices—lean proteins, high-fiber sides, smart snacks, and low-calorie desserts—you can actually lose weight while still enjoying summer.
