Smart Swaps for Your BBQ Favorites—No Bloat, No Regrets
Whether you’re grilling in the backyard, headed to a potluck, or posted up on the beach with a cooler, this guide has your back. Here are your DAOFitLife-approved dupes for America’s most indulgent holiday—all the fun, none of the food coma.
All of the items below are available at most health food, artisanal, and increasingly, at large chain grocery stores. For example, I can now get Quest Chips at Safeway or CVS when once upon a time I could only get them at GNC. I even can get large bags of Quest Chips at Costco! Let me know if you want me to do another post ranking the flavors of Quest Chips. They are my favorite because they are only 140 calories per bag yet pack 20 G of protein! So if you are eating post-workout on the go, and you have a salty tooth, these are perfect. They are also perfect for family BBQs with dip. Who knows, maybe your mother-in-law will actually appreciate you this year if you bring a couple of bags to the BBQ.
🍧 Frozen Treats
INSTEAD OF: Bomb Pops, Drumsticks, or Ice Cream Sandwiches
TRY:
- Johnny’s Pops – real fruit, low sugar
- GoodPop fruit bars – no added junk
- Yasso Bars – creamy Greek yogurt base with protein
- Frozen grapes or watermelon – naturally sweet + super hydrating
Why it works: You’ll satisfy the craving for something cold and sweet, without the sugar crash or dairy bloat.
🍺 Boozy Bevs & Sips
INSTEAD OF: Beer, wine, sugary cocktails, lemonade
TRY:
- Hop Wtr or Hoplark – beer feel, zero alcohol
- GT’s Kombucha – probiotic fizz with flavor
- Suja Lemon Love – cold-pressed lemonade with no added sugar
- Spindrift with mint + berries – DIY berry mojito minus the hangover
DAO Tip: Muddle mint and lime in sparkling water for a festive zero-proof mocktail that still feels like a celebration.
🍔 Grill Game
INSTEAD OF: Fatty burgers, processed hot dogs, white flour buns
TRY:
- Applegate turkey dogs or organic tofu dogs
- Grass-fed beef or Beyond patties
- Lettuce wraps, Outer Aisle cauliflower thins, or Carbonaut buns
Why it works: You still get the grill vibes and the flavor—without the sluggish aftermath.
🧀 Sides & Snacks
INSTEAD OF: Potato chips, pasta salad, heavy dips
TRY:
- Chips: Hippeas (Cheetos dupe), Siete, Popcorners, Snacklins (Yucca Chips), Quest or Wilde Protein Chips, cassava chips
- Dips: Avocado + Greek yogurt blends, hummus, or salsa with protein chips
- Pasta Salad: Use chickpea pasta or spiralized zucchini + vinaigrette
See my full guide for low-calorie dips here:
Bonus Hack: Add fresh herbs (basil, mint, dill) to make any side feel gourmet and refreshing.
🥤 Hydration Hack
Start early and rotate:
For every alcoholic drink or soda, chase with one of these:
- Electrolyte packs like LMNT or Liquid I.V.
- Sparkling water with a splash of lemon + sea salt
DAO Reminder: Dehydration = false hunger and brain fog. Stay sharp and satisfied by sipping smarter.
👗 Final Tip for Staying Cool + Clean
Planning to wear white? Don’t forget the Bonus Tip from this week’s [Three Things I Swear By post]—
👉 Drape a silk scarf or clean tee over your face when putting on your white clothes to protect against makeup transfer. Game changer.
💥 You CAN party without punishing your body.
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