Today, I’m taking you inside Wegman’s in Westchester, New York to show you how to shop smart for low-calorie, high-protein options that work at any grocery store.
This summer, I’m on my own journey too. Since Memorial Day, I’ve dropped 23 pounds, with a goal of 34 pounds total. I have a 4-month-old son, a wife with a full-time career in accounting, and a business to run. Like many of you, I’m juggling a lot — which is why practical, efficient grocery strategies matter.
Steak: Choosing Lean Cuts
When most of us think about summer, we think about grilling steak. But not all cuts are created equal. Many are high in fat and calories, which makes them tricky for dieting.
- Cuts to limit: Ribeye, Wagyu, cowboy steak. These can run 180–300 calories per ounce, with a lot of fat.
- Better options: Top loin, top sirloin, and tenderloin. These are leaner and more protein-dense.
- The Protein Test: Look for at least 10 grams of protein per 100 calories. For example, 93/7 lean beef has 170 calories and 23g protein — it passes the test.
Buzzwords to remember: top sirloin, tenderloin, top loin. Grass-fed cuts are often leaner too.
Seafood: Rich in Omega-3s
Seafood is another summer grilling staple, but moderation is key. Because of microplastics and heavy metals, keep it to about a pound a week.
- Best choices for omega-3s:
- Mackerel (top pick — grill skin side down first)
- Salmon (wild-caught sockeye on a cedar plank is incredible)
- Tuna, trout, sea bass, snapper, cod, and oysters
Supplements often fall short on omega-3s, so whole fish is your best bet.
Poultry, Pork & Precooked Options
Poultry, bison, venison, and even pork can all work well when prepared right. One of my favorite strategies? Marinades.They keep calories down while adding tons of flavor.
For example: a pork tenderloin marinated in brown sugar barbecue has 150 calories, 20g protein, and only 1g sugar.That’s dieting made delicious.
When life gets busy, precooked meats like grilled chicken strips or pulled pork can be lifesavers. They may not taste quite like homemade, but they beat ordering takeout every time.
Bread & Fiber
Fiber is one of the most overlooked nutrients in the American diet. Most people fall far short of the recommended 30 grams per day. High-fiber breads and wraps can help bridge the gap.
- 647 Bread: My favorite, 40 calories and 8g fiber per slice.
- Hero Bread: Excellent macros (45 calories, 11g fiber, 5g protein), but pricier and with a unique texture.
- Other good picks: Delightful bread and Sola bread.
Fruits & Veggies
For summer, I recommend high-volume fruits that fill you up without a calorie hit:
- Watermelon (45 cal per cup)
- Honeydew (60 cal per cup)
- Cantaloupe (60 cal per cup)
Vegetables like broccoli, asparagus, and Brussels sprouts are staples. My go-to summer method is wrapping them in foil, tossing them on the grill, and letting them char for 10 minutes. Easy meal prep, great flavor.
Supplements & Snacks
Dieting isn’t easy — and hitting protein targets is one of the biggest struggles. That’s why I view protein bars, powders, and high-protein snacks as “training wheels.” They help you stay consistent until whole foods feel easier.
- Protein chips: Legendary and Quest are tasty, macro-friendly alternatives to traditional chips.
Summer-Friendly Desserts
Yes, you can still enjoy dessert while dieting. Look for macro-friendly ice creams and yogurts:
- Yasso Bars: 100 calories, 5g protein. A personal favorite that cured my bedtime ice cream cravings.
- Halo Top: Stick with the traditional tubs for a lower-calorie treat.
- Rule of thumb: Aim for 80% whole, single-ingredient foods — salmon, steak, broccoli — and 20% enjoyable macro-friendly foods.
Final Thoughts
Eating well isn’t about restriction; it’s about making smarter choices that fit into your life. From lean steak cuts and omega-rich fish to high-fiber breads and macro-friendly desserts, you can enjoy summer, grill out, and still hit your goals.
If you want a structured approach, my app combines training, nutrition, and preventative health education for just $1/day — with a 7-day free trial. It’s built for real people with busy lives.
Stay consistent, keep your meals enjoyable, and you’ll see results.
