Blood-Sugar-Friendly Cookout Menus: Two Ways for Memorial Day & All Summer

Hey friend — Nurse Amy here.

Happy Memorial Day weekend. This is the weekend that kicks off summer — the first of many cookouts, pool days, and long weekends between now and Labor Day. And I am not here to tell you to skip any of them.

You can have the burger. You can have the caprese. You can have the strawberries. The trick is not eating less. It is eating strategically.

So I built you blood-sugar-friendly cookout menus— same delicious food, two different carb levels. Both land at 1650 calories and 130g protein. Both are dairy- and gluten-free friendly. The only thing that changes is the carbs — so you choose based on your goals, your training that day, and how your body has been responding.

The Low-Carb Menu

1650 cals | 130P | 25 fiber. Dairy- and gluten-free friendly. Lower carb, higher fat, steady all day.

Breakfast — Protein Yogurt Bowl

• 1 cup unsweetened Greek or coconut yogurt

• 1/2 cup raspberries

• 1 tbsp chia seeds

• 1 tbsp almond butter

• Cinnamon sprinkle

  
  

Lunch — Burger Bowl + Deviled Eggs

• 6 oz lean burger patty

• 2 cups lettuce

• Tomato + onion + pickles

• 1 tbsp Primal Kitchen mayo

• 2 deviled egg halves made with avocado mayo

• Optional cucumber or peppers for extra crunch + fiber

Dinner — Caprese Salad + Grilled Shrimp Skewers

• 5–6 oz grilled shrimp

• 1 cup tomato slices

• 2–3 oz mozzarella (or dairy-free mozzarella)

• Fresh basil

• 1 tbsp olive oil + balsamic drizzle

• Grilled zucchini + peppers

• 1/2–1 cup strawberries for dessert

The Regular-Carb Menu

1650 cals | 130P | 25 fiber. Dairy- and gluten-free friendly. More carbs to fuel a bigger training day — paired the smart way.

Breakfast — Protein Oats

• 3/4 cup gluten-free oats

• 1/2 cup liquid egg whites stirred in while cooking

• 1/2 cup raspberries

• 1 tbsp almond butter

• 1 tsp chia seeds

• Cinnamon

  
  

Lunch — Burger Bowl + Roasted Sweet Potatoes

• 4 oz lean burger patty

• 2 cups lettuce

• Tomato + pickles

• 1 tbsp mayo

• 1 cup roasted sweet potatoes

• 1 tsp olive oil

  
  

Dinner — Grilled Chicken + Rice + Broccoli

• 5–6 oz grilled chicken breast

• 3/4 cup cooked rice

• 1 cup roasted broccoli

• 1 tsp olive oil

• Lemon + sea salt to finish

The Secret to a Blood-Sugar-Friendly Cookout

The food on these menus is great. But the order you eat it in matters just as much as what is on the plate.

Protein and fat or fiber first. Carbs second. Eat the burger before the sweet potato. Save the strawberries for the end of dinner instead of grazing all afternoon.

Carbs are not the enemy. Naked carbs are. Carbs need a BFF — and PFF is your carbs' best friend. Same plate, gentler ride.

This is the caprese salad I make on repeat: RECIPE HERE

Your Blood-Sugar-Friendly Cookout Staples

No menu in hand? No problem. Just build the plate. Protein first. Fiber always. A little healthy fat. Your smart carb last. Done.

Whether it is this weekend, the Fourth of July, or just a random Saturday by the pool — you can build a blood-sugar-friendly plate from whatever is on the table:

• Protein: burgers, shrimp skewers, Greek yogurt, eggs, chicken

• Fiber: berries, chia seeds, leafy greens, broccoli, sweet potatoes

• Healthy fats: avocado, avocado mayo, almond butter, olive oil, nuts and seeds

• Smart carbs: gluten-free oats, quinoa or rice, sweet potatoes, fruit, veggies

  
  

Have the best weekend, friend. Eat the food. Enjoy your people.

Midlife fat loss isn't about eating less. It's about eating strategically for your hormones.

Next Steps

Want the rest of summer to feel this simple?

If these menus helped, that's exactly what I do inside my 14-Day Belly Blast — a full two weeks of blood-sugar-friendly meals, daily workouts you can scale to any level, and daily coaching from me, a nurse who's lived the midlife metabolism struggle myself.

We start June 1. And to be straight with you: it's the LAST new round I'm running before I shift to one-on-one VIP clients for the rest of summer. So if this has felt impossible to crack on your own, this is your window.

👉 Save your spot in the 14-Day Belly Blast

Health is wealth. 🤍

— Amy Alford, RN Your Glucose Nurse 

@absolutelyamyable

This blog post is for educational purposes only and reflects the personal perspective of a Registered Nurse. It is NOT medical advice and is NOT intended to diagnose, treat, cure, or prevent any condition. Always consult your licensed healthcare provider.

*Approximate macros. Portions and brands vary.

Affiliate disclosure: The SIGNOS link in my bio is an affiliate link. I may earn a small commission at no extra cost to you. I only share products I personally use and believe in.