You Could Be Eating 1200 Calories In 1 BBQ

Socialising is a big part of what makes us human, so even when you’re trying to lose weight, it’s not realistic to believe you’ll stay at home just to follow your eating plan 100% – especially when bbq season is upon us.

The best way to navigate social situations and ensure you don’t gain weight or plateau is to just allow yourself more flexibility on key days, but be aware of the nutritional value of foods you like.

Calories At A BBQ

One of our favourite Australian social events is a good BBQ –  with delicious salads, meats, drinks and grilled veggies on offer,  it seems harmless enough, even somewhat healthy! But going in blind, you could end up eating over 1200 calories in one meal! Below are some of the heavy hitters and some helpful alternatives. That said, if that’s your favourite food, don’t deprive yourself, just chose to balance it out with some dishes that are less calorie dense.

Burgers – 520 Calories

When you consider a plan beef burger on a bun is around 4 grams of saturated fat, and 270 calories, things don’t seem that bad. But of course, who has their burger plain? Once you start adding on all the condiments and toppings you could be looking at a whopping 520 calories and 10 grams of saturated fat – or more!


Instead try:

Veggie burgers, turkey burgers – or even just watch what you’re adding to top your burger.

Pulled Pork Sambos – 418 Calories


Sorry to do this to you, but these guys are serious heavy hitters. One serving of pulled pork in barbecue sauce (with NO bun) is a whopping 418 calories and 1650 mg of sodium.

Potato Salad 360 Calories


This one actually hurts my soul to write about because to me, a barbecue ‘aint a barbecue without a good potato salad. But it comes with no surprise that a potato salad delivers around 360 calories per serve when you consider it’s made with full fat mayonnaise and eggs.

Instead try:

A green salad with balsamic vinegar

Chip and Dip 240 Calories