Macro-Friendly Memorial Day Cookout Recipes to Fuel Your Summer Goals

Memorial Day weekend is almost here—and we’re serving up more than just burgers and backyard vibes. At the FASTer Way, we believe in honoring what matters most: the lives of those who fought for our freedom, the moments we get to spend with the people we love, and the opportunity to live strong, energized, and fully present in our bodies. That means YES—you can absolutely enjoy a good cookout without guilt and still fuel your lean muscle-building, fat-burning goals. In fact, with the right recipes and a smart strategy (hi, macro-friendly burgers), your Memorial Day cookout can amplify your results. Let us show you how! Keep reading for some of the fat-burning, muscle-building strategies we teach our clients + 5 of our favorite, healthy, macro-friendly Memorial Day cookout recipes from the FASTer Way to Fat Loss app. You’re going to LOVE what’s on the menu!

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We’ve got your whole cookout menu covered—from BBQ chicken to juicy burgers (vegan ones, too!), fresh sides, feel-good desserts, and refreshing mocktails. 

These recipes are:

• ✅ Gluten-Free
• ✅ Dairy-Free
• ✅ Macro-Friendly
• ✅ Absolutely Delicious

Here’s what’s on the menu:

• 🍔 Turkey Burger & Sweet Potato Bowl
• 🍔 Sweet Potato Black Bean Veggie Burgers
• 🍗 BBQ Chicken with Grilled Balsamic Vegetables
• 🍦 Strawberry Vanilla Swirl Protein Ice Cream
• 🍹 Sangria Mocktail

Whether you're firing up the grill or bringing a dish to the neighborhood block party, these FASTer Way-approved recipes are guaranteed to please your taste buds and support your goals. Now THAT’S what we call a win-win.

FASTer Way Tips to Make the Most of Your Feast

Before you grab your (turkey) burger and mocktail, here’s how to make the most of your Memorial Day celebration—with zero stress and all the lean-muscle gains.

🏋️‍♀️ Start with a Strength Workout

Kick off the day with a leg day lift to maximize muscle protein synthesis. Think of that post-grill meal as your fuel for growth—not something to “earn” or “burn off.”

💧 Hydrate, Hydrate, Hydrate

Sip that FASTer Way Hydration to replenish electrolytes, support digestion, and reduce bloating (yes, even mocktails can be hydrating with the right balance!).

⏱ Try an Overnight Fast

Fasting before a big cookout helps regulate blood sugar, boosts fat burning, and allows your digestive system to reset. Aim for a 12–16 hour fast—stop  eating after dinner the night before, then break your fast with a protein forward meal. 

🍽 Skip the Snacking

Give your body clear meal windows instead of grazing all day. This helps regulate insulin, keeps energy stable, and gives your metabolism time to do its thing.

🚫 Don’t “Punish” Yourself the Next Day

No crash cardio or restriction mindsets here! Just get right back to your FASTer Way programming and keep showing up. It’s about consistency, not perfection.

😍 Enjoy the Day!

This is what food freedom looks like—eating what you love, feeling good doing it, and knowing you’re supporting your goals every step of the way.

Now, let’s get to the GOOD stuff! Check out some of our favorite recipes from the FASTer Way to Fat Loss app below!

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Turkey Burger & Sweet Potato Bowl

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Time: 35 minutes
Servings: 1

Nutrition (per serving):

• Calories: 420 kcal
• Carbohydrates: 35g
• Fiber: 6g
• Fat: 6g
• Protein: 27g
• Sugar: 8g
• Sodium: 602mg
  
  

Ingredients

• 1 Sweet Potato (133g)
• Avocado Oil Spray – 1/16 oz
• Sea Salt – to taste (1/16 tsp)
• Black Pepper – to taste (1/16 tsp)
• 4 oz Lean Ground Turkey (93/7)
• 3/4 tsp Italian Seasoning
• 4 Cremini Mushrooms
• 1 1/2 cups Mixed Greens
• 1/4 cup Cherry Tomatoes (37g), halved
• 1 tbsp Red Onion (13g), thinly sliced
• 1 tbsp Mayonnaise (made with avocado or olive oil
• 1 1/2 tsp Yellow Mustard
• 1 1/2 tsp Ketchup (no corn syrup or artificial sugar)
• 1 1/2 tsp Dill Pickle Juice
• 1/4 tsp Smoked Paprika

Instructions

1. Prep: Cut sweet potato into fries. Quarter mushrooms. Halve tomatoes. Thinly slice red onion.
2. Preheat oven to 400°F (205°C) and line a baking sheet with parchment paper.
3. Bake sweet potatoes:
   
   • Place sweet potatoes on one side of the baking sheet.
   • Spray with half the avocado oil and season with salt + pepper.
   • Spread evenly and bake for 10 minutes.
4. Make turkey patties:
   
   • In a bowl, mix ground turkey and Italian seasoning.
   • Form into 1 patty. Season with salt and pepper.
   • Spray with remaining oil.
5. Bake turkey + mushrooms:
   
   • Place patties and mushrooms on other side of the sheet.
   • Bake for 10 minutes, flip patties, and bake 10 more minutes until cooked through.
6. Make burger sauce:
   
   • Mix mayo, ketchup, mustard, pickle juice, and smoked paprika.
7. Assemble bowls:
   
   • In serving bowl, layer greens, tomatoes, onions, mushrooms, turkey patty, and sweet potato fries.
   • Top with burger sauce. Enjoy!

Sweet Potato Black Bean Veggie Burgers

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Time: 1 hour
Servings: 1

Nutrition (per serving):

• Calories: 119 kcal
• Carbohydrates: 17g
• Fiber: 6g
• Fat: 4g
• Protein: 4g
• Sugar: 1g
• Cholesterol: 0mg
• Sodium: 161mg
• Calcium: 30mg
• Iron: 2mg

Ingredients

• 1/8 medium Sweet Potato (peeled + cubed)
• 3 tbsp Black Beans (cooked, rinsed)
• 2 tbsp Kale Leaves (finely chopped)
• 1 tbsp Quick Oats
• 1/8 stalk Green Onion (chopped)
• 1/8 Garlic Clove (minced)
• 1/4 tsp Cumin
• 1/16 tsp Sea Salt
• 1/8 Avocado (optional, diced or mashed)

Instructions

1. Steam Sweet Potato:
   
   • Bring a pot of water to boil.
   • Add sweet potato to steamer basket, cover, and steam ~10 minutes until tender.
   • Transfer to a bowl, mash, and let cool slightly.
2. Preheat Oven:
   
   • Set oven to 350ºF (176ºC) and line a baking sheet with parchment paper.
3. Make Veggie Patty Mixture:
   
   • In a food processor, combine black beans, kale, oats, green onion, garlic, cumin, and sea salt.
   • Pulse 6–7 times until a coarse crumb forms (don’t over-mix).
   • Stir this mixture into the mashed sweet potato and combine well.
4. Form Patties:
   
   • Scoop out about 1/4 cup at a time and form into thin patties.
   • Place on the prepared baking sheet.
5. Bake:
   
   • Bake for 30 minutes, flipping halfway through.
6. Serve:
   
   • Plate and top with avocado if using. Enjoy!

BBQ Chicken with Grilled Balsamic Vegetables

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Time: 1 hour
Servings: 1 (see note for 4 servings)

Nutrition (per serving):

• Calories: 336 kcal
• Carbohydrates: 40g
• Fiber: 4g
• Fat: 7g
• Protein: 30g
• Sugar: 31g
• Sodium: 557mg

Ingredients

• 3/4 tsp Extra Virgin Olive Oil
• 2 tbsp Red Onion (13g)
• 3/4 Garlic Clove
• 1/2 Tomato (63g)
• 1/2 tsp Tabasco Sauce
• 1 tbsp Apple Cider Vinegar
• 1 tbsp Yellow Mustard
• 1 tbsp Molasses
• 1.5 tsp Honey
• 1/8 tsp Sea Salt
• 4 oz Chicken Breast (boneless, skinless)
• 1/4 Yellow Onion (37g)
• 1/4 Zucchini (49g)
• 1/2 cup Portobello Mushroom (43g)
• 1/4 Yellow Bell Pepper (30g)
• 3/4 tsp Balsamic Vinegar

Instructions

1. Prep: Chop red onion, mince garlic, dice tomato. Coarsely chop yellow onion, zucchini, mushrooms, and bell pepper.
2. Make BBQ Sauce:
   
   • Heat olive oil in a saucepan over medium heat.
   • Sauté red onion ~5 min, add garlic and cook 1 min.
   • Add diced tomato and cook for 10 min.
   • Stir in Tabasco, vinegar, mustard, molasses, honey, and salt.
   • Reduce heat and simmer for 25 min.
3. Blend: Transfer sauce to blender, blend until smooth. Cool while prepping rest.
4. Veggies: Toss all chopped vegetables with olive oil.
5. Grill:
   
   • Preheat grill to medium.
   • Grill veggies in a basket. Grill chicken; brush with BBQ sauce.
   • After 8–10 min, flip chicken, brush again. Cook until fully done.
6. Finish: Toss grilled veggies with balsamic vinegar.
7. Serve: Plate chicken and veggies. Add extra sauce if desired. Enjoy!

Strawberry Vanilla Swirl Protein Ice Cream

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Time: 5 minutes (plus 1 hour if freezing)
Servings: 1

Nutrition (per serving):

• Calories: 187 kcal
• Carbohydrates: 24g
• Fiber: 5g
• Fat: 6g
• Protein: 12g
• Sugar: 12g

Ingredients

• 1 cup Frozen Strawberries (150g)
• 2 tbsp Canned Coconut Milk (blended)
• 1/2 scoop FASTer Way Vanilla Protein Powder
• 1/4 cup Strawberries (chopped)

Instructions

1. Let frozen strawberries thaw for 5 minutes.
2. Add thawed frozen strawberries, coconut milk, and protein powder to a food processor.
3. Blend, scraping down the sides as needed, until smooth (about 3–5 minutes).
4. Stir in the chopped strawberries.
5. Serve immediately for soft-serve texture, or transfer to a freezer-safe container and freeze for at least 1 hour for firmer scoops.

Sangria Mocktail

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Time: 5 minutes
Servings: 1

Nutrition (per serving):

• Calories: 97 kcal
• Carbohydrates: 24g
• Fiber: 1g
• Fat: 0g
• Protein: 1g
• Sugar: 15g

Ingredients

• 1/8 Lemon (sliced)
• 1/8 Lime (sliced)
• 1/8 Navel Orange (sliced)
• 2 tbsp Frozen Cranberries
• 2 fl oz Cranberry Juice
• 2 fl oz Grapefruit Juice
• 2 fl oz Orange Juice
• 1/2 oz Lemon Juice
• 4 fl oz Soda Water (or lemon-lime soda)

Instructions

1. In a large pitcher, combine lemon, lime, orange slices, and cranberries.
2. Add cranberry juice, grapefruit juice, orange juice, and lemon juice. Stir well.
3. Refrigerate until ready to serve.
4. Just before serving, add soda water or lemon-lime soda and mix well.
5. Pour over ice and enjoy!

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