🔥 Easy Ways to Get Protein & Veggies While BBQing This Summer
- OPEX Fitness Regina
- Jun 5
- 3 min read
Because nourishing your body doesn’t mean skipping the cookout.
Summer is all about sunshine, connection, and yes—grilling season. But if you're navigating perimenopause, it's also a time to think about how to fuel your body in ways that actually support your energy, hormones, and mood—without giving up the foods you love.
Good news: BBQ season can be one of the easiest times to load up on high-quality protein and fiber-rich veggies—two things your perimenopausal body craves.
Let’s talk about how to do it simply and deliciously—plus three go-to recipes that are total crowd-pleasers (and hormone-friendly, too).
💪 Why Protein + Veggies Matter More Than Ever
If you’re in your 30s, 40s, or 50s and noticing symptoms like fatigue, mood swings, bloating, or stubborn weight gain, your blood sugar, inflammation, and hormone shifts might be to blame. And two of the most powerful nutritional supports?
✅ Protein – helps balance hormones, preserve muscle, and keep cravings in check✅ Veggies – support digestion, detox, and estrogen balance (especially cruciferous ones like broccoli or cabbage)
So… let’s build your plate with that in mind!
🥦 3 Easy BBQ Recipes That Pack Protein + Veggies
1️⃣ Grilled Chicken & Veggie Skewers with Lemon-Herb Marinade
Ingredients:
1–1.5 lbs chicken breast, cut into chunks
Bell peppers, zucchini, red onion, mushrooms
Olive oil, lemon juice, garlic, oregano, salt, pepper
Instructions:
Whisk marinade ingredients together.
Toss chicken and veggies in the marinade, let sit 30–60 min.
Thread onto skewers and grill over medium heat, ~10–12 minutes, turning halfway.
🧠 Why it’s great:You get protein + a rainbow of fiber-rich veggies. The olive oil + lemon supports digestion and hormone health.
2️⃣ Grilled Shrimp Caesar Salad with Shaved Parmesan & Avocado
Ingredients:
1 lb shrimp, peeled and deveined
Romaine hearts, halved
Olive oil, lemon, garlic
Caesar dressing (choose a clean, low-sugar version or DIY)
Shaved parmesan, avocado slices
Instructions:
Toss shrimp with olive oil, lemon, garlic, and grill 2–3 minutes per side.
Lightly char romaine hearts on the grill for ~1 minute per side.
Assemble salad: grilled romaine + shrimp + avocado + dressing + cheese.
🧠 Why it’s great:Shrimp is high in protein and quick to cook. The grilled romaine adds crunch and fibre, and avocado supports hormone health.
3️⃣ Turkey & Veggie Foil Packets (aka Hormone-Support Hobo Meals)
Ingredients:
1 lb ground turkey
Chopped broccoli, cauliflower, carrots, or green beans
Olive oil, garlic powder, smoked paprika, salt, pepper
Optional: sweet potato chunks or cooked quinoa for extra carbs
Instructions:
Mix turkey with seasonings and divide into 4 foil packets.
Add a handful of chopped veggies and a drizzle of olive oil to each.
Seal packets and grill for 20–25 minutes, flipping once.
🧠 Why it’s great:Easy cleanup, balanced macros, and loads of fiber to support estrogen metabolism.
🥗 Easy Add-Ons to Boost Protein + Veggies
Even if you’re not cooking from scratch, here are easy upgrades:
Add grilled tofu, salmon, or chicken to your salad
Use Greek yogurt-based dips or dressings instead of mayo
Serve burgers on a bed of greens or in lettuce wraps
Add a side of grilled asparagus, Brussels sprouts, or cabbage slaw
Toss hemp seeds, pumpkin seeds, or edamame into your pasta salad
🌞 Final Thought
Perimenopause doesn’t mean giving up flavor or fun—it just means getting a little more intentional with your meals. And BBQ season makes it so easy to do that.
So fire up the grill, grab your tongs, and enjoy food that leaves you feeling satisfied, balanced, and supported.
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