Labor Day BBQ Tips: Stay on Track with Your Diet

Labor Day weekend is here, and so is that annual BBQ with friends you look forward to every year. The laughter, the smell of the grill, the clinking of glasses—it's the epitome of a good time. But this year, there's something different. You’ve just committed to a new lifestyle, telling yourself, "This time is different." And it is different because this isn’t just another diet—it’s a sustainable way of living. Yet, the thought of facing all those tempting appetizers, the endless salads, and the drinks, can feel a bit stressful.

I've been there. I know what it feels like to be excited about a new health journey, only to have it tested by a holiday gathering. The idea of saying "no, thank you" to a drink or dessert can be daunting. For the longest time, I thought I needed alcohol to have fun. But let me tell you, I’ve learned that I’m actually more fun when I know I’m not going to wake up dizzy and with a headache the next day. It turns out, old age is catching up to me—but in a good way!

So, how do you navigate a holiday BBQ without feeling like you’re missing out? Here’s what’s worked for me, and what might help you, too.

1. Plan Ahead Like a Pro

First off, planning ahead is your best friend. Before you even think about leaving the house, fill out your macro tracker. Knowing where you can be flexible gives you a roadmap for the day. Bring a macro-friendly appetizer or dish—this way, you know there’s at least one thing you can lean on if the potluck table is overflowing with high-fat, high-carb dishes (hello, mac & cheese and pasta salads).

2. Extend Your Fast

If you can, extend your fast a little longer that day. When it’s time to break your fast, go straight for the protein. Consider having a protein smoothie before you head out. If you’re less hungry upon arrival, you’ll be less inclined to snack on everything in sight.

3. Own Your Drinks

Let’s talk drinks. Most BBQs are BYOB, and that’s perfect for this situation. Grab your cooler, your favorite Yeti, and a copy of my mocktails guide. Stock your cooler with pre-planned, pre-measured ingredients. Hold on tight to your cup—no explanations necessary. You’re in control, and you don’t have to decline a drink because you’ve brought your own. Boom! Success.

4. Moderation is Key

Now, about those cravings. Building a healthy lifestyle means gatherings like this will always be part of your life. The key takeaway? Moderation. It’s a lesson that comes easier for some than others, but it’s crucial. If you’re eyeing your best friend Gloria’s brownies (and let’s be real, you know they’ll be at the BBQ), go ahead and include one in your macro plan. Build the rest of your day’s nutrition around that brownie. It might sound a little crazy, but here’s the thing—if you try to avoid that brownie, it’s all you’ll think about. And before you know it, you’ll have eaten everything else just to fill that void.

5. The Power of Saying Yes

The reality is, I’ve been there—more than once! Restriction often backfires. When you want something, have it. This is where you take control of yourself and your lifestyle. My program isn’t about strict dieting; it’s about living. And living includes enjoying the things you love—like that brownie—without guilt.

Final Thoughts

Holiday gatherings are always going to be a part of life, and that’s something to celebrate, not stress about. The biggest lesson here is learning to manage your cravings, indulge in moderation, and enjoy the moment without feeling like you’re sacrificing your goals. You’ve got this—one BBQ at a time.

Had enough with the on again off again diets? Build a lifestyle in my next New Client Round and end dieting for good!