Barbecue Protein Gains

Posted on Jan 31, 2019

With months of glorious sunshine to look forward to, there’s nothing better than whacking out the BBQ and inviting friends and family over.

The chances are you’ll not want to miss out on the indulgence that comes along with the BBQ season, so why not try these recipes for assurance that they won’t affect your waistline.


Target your taste buds, not your tush!

These BBQ recipes offer all the culinary delight needed to ensure you enjoy your BBQ experience, without the worry of gaining weight so long as you're fitting them into your macros. Enjoy!



You have to grill a burger on the barbie, right?  Lean turkey mince will provide you with a decent amount of protein, without the additional increased fats that are found in many ready-made supermarket burgers.  You can always add a little cheese or cook with oil if you want to add in some fat to your meal.



  • 450g extra lean ground turkey
  • 75g tomato ketchup
  • 75g onion, finely chopped
  • 1 slice of bread, crumbled
  • Small handful coriander
  • 2 tsp. chilli powder
  • 1 tsp. cumin
  • 1 tsp. coriander



  • Combine all ingredients into a large mixing bowl.
  • Dive mixture into 4, and combine together to make 4 burger patties.
  • Grill turkey burgers on BBQ, for approx. 5-6 minutes per side.

PREP TIME: 10 minutes

COOK TIME: 12 minutes

SERVES: 4 people

MACROS: (for 1 burger)

  • PROTEIN 30g
  • FAT 3g
  • CALORIES: 207kcal

Note: burgers could be served with a wholemeal bap for roughly 30g carbs, or a side salad for approx. 5-10g carbs.  Add 1 tsp. salsa to burgers for 5g carbs.



It’s always nice to have a break from your typical meat “go-to” sources.  Chicken every day can be a little dull, so why not opt for a tasty alternative in pork loins for the BBQ days.  Pork loins are leaner than chicken thighs, so you can enjoy the taste, without the guilt.  This recipe would need a little time for marinating, but other than that, it’s a quick blast on the grill, and into your belly!



  • 4 lean pork loins, all fat trimmed off
  • 2 tbsp. Worcestershire sauce
  • 75g tomato ketchup
  • 1-2 tbsp. chilli powder (to taste)
  • 1 tbsp. vinegar
  • 1 tbsp. brown sugar


  • Mix all ingredients, other than pork loins, into a bowl.
  • Place the loins in a resealable bag, and add in marinade.  Ensure whole of meat surface is marinated. 
  • Leave in refrigerator for up to 8 hours, minimum of 4 hours.
  • When ready to eat, grill loins on BBQ for approx. 5 minutes per side. 

PREP TIME: up to 8 hours

COOK TIME: 10 minutes

SERVES: 4 people



  • PROTEIN 32g
  • FAT 8g
  • CALORIES: 248kcal

Note: serve with side salad, or green veggies, for an additional 5-10g carbs



Fish is a very welcomed choice when having a BBQ.  A light, succulent protein source, complimented with spices and tortillas, this dish is a must try for this season.  You won’t be disappointed.



For the main components

  • 500g firm white fish, cut into 3cm cubes
  • Zest of 2 limes and juice of 1, plus lime wedges to serve (save the other one for the salsa)
  • 1 tbsp. honey
  • 1 tbsp. coconut oil
  • 1 tsp. garlic salt
  • 1 tsp. chilli powder
  • 1 tsp. ground cumin
  • 1 tsp. sugar
  • Warmed soft corn tortillas, to serve
  • Shredded cabbage, to serve
  • Sliced radishes, to serve
  • Hot sauce of choice, to serve

For the salsa

  • 1 small red onion, finely chopped
  • Juice of 1 lime
  • 2 small mangoes, diced
  • 1 green jalapeño chilli, finely chopped
  • ¼ tsp. ground cumin
  • Small handful coriander, chopped

 For the chilli cream

  • 100g soured cream
  • 1 tbsp. hot sauce of choice



  • In a shallow dish, mix the fish with the lime zest and juice, honey and coconut oil. Cover and leave to marinate for 30 mins in the fridge.
  • In a bowl, mix together the spices and sugar with a little salt. Remove the fish, and skewer it. If using wooden skewers, soak them in water for 10 mins first. Dust with the spices and seasoning. Chill in fridge until ready to cook.
  • Next, make the salsa. Put the red onion in a bowl, cover with the lime juice and let sit for 5 mins. Add the remaining salsa ingredients and season. In another bowl, mix together the ingredients for the chilli cream and season.
  • Heat the BBQ. Cook the fish for 2-3 mins each side on direct heat until grill marks appear and it feels firm.
  • Serve the fish with warm corn tortillas, cabbage, radishes, the chilli cream, mango salsa, hot sauce, and lime wedges for squeezing over.


PREP TIME: 20 minutes (plus 30 minutes marinating time, and additional fridge chill time needs to be considered)

COOK TIME: 6 minutes

SERVES: 4 people



  • PROTEIN 25g
  • FAT 14g
  • CALORIES: 306kcal


Enjoy this season’s barbeques, without gaining last season’s gut!

There’s always a way to enjoy nutrition AND reach your fitness goals.  You may just need to plan and prepare a little in advance.

You know by now that he who prepares, wins! If you enjoyed these recipes, don't forget to check out the hundreds of recipes inside the MyPhysique recipe section. Every single one of them contains serving sizes, cooking instructions & macros to make your life easier.

Are you ready to take the first step? Sign up below

Start Your Free Trial Now

Before you go - Grab your free download


Enter your details below for your free copy of RAPID FAT LOSS SECRETS & get a professional insight into exactly how you can lose more fat faster than ever before & keep it off forever.

Before you go - Grab your free download


Enter your details below for your free copy of EXPLOSIVE MUSCLE GROWTH EXPLAINED & get a professional insight into exactly how you can build more strength & size than ever before.