The BBQ Spread That Works As Hard As You Do
Memorial Day weekend is here.
And if you're anything like me, you're showing up to that cookout ready to enjoy yourself— not white-knuckling it next to the veggie tray.
You don't have to choose between having fun at the BBQ and eating in a way that supports your goals (you just need to know what to bring!)
That's why I put together this Protein-Packed, Sugar-Free Bites Guide — 9 crowd-pleasing recipes built for the cookout season, perfect for women over 40 who are training smart and fueling smarter.
Why Protein at the BBQ Actually Matters
Most cookout spreads are loaded with refined carbs, hidden sugars, and foods that spike your blood sugar and leave you crashing by 4pm. Not exactly the vibe when you're trying to feel good, build muscle, and keep your energy steady.
Protein changes that!
When you prioritize protein at meals and snacks, you stay fuller longer, support muscle retention (critical in perimenopause and beyond), and avoid the blood sugar rollercoaster that makes you reach for the dessert table twice.
A Note for My Over-40 Women
If you're in perimenopause or post-menopause, your protein needs are higher than you probably think. Research consistently points to 0.7–1g of protein per pound of bodyweight as the target for women who strength train- and many are nowhere near that.
A holiday weekend doesn't have to derail that. It can actually be an easy opportunity to hit your numbers while enjoying food you love.
Pick a couple of your favorites here and be the person who shows up with the good stuff.
Grab your free Protein-Packed, Sugar-Free Bites Guide below.
All 9 snack ideas + recipes. Print it, save it, share it with the group chat.