Sauce ideas

I make a simple nonfat Greek yogurt tzatziki: 1/2 cup nonfat Greek yogurt, cucumber grated on the small holes of a box grater into the yogurt, one clove raw garlic grated in, lemon zest, 1 tsp lemon juice, salt and pepper.

A-1, low-sodium soy, fish sauce, oyster sauce, and a homemade balsamic reduction (simmer balsamic vinegar until it reduces by about 60–70% — it becomes sweet and tangy). Miracle Whip lite is decent, homemade tzatziki (I add paprika and cumin), and the various prepackaged gravy mixes — many are only ~20 calories per serving. I also cook my rice in bone broth instead of water to add a lot more flavor with almost no extra effort. After years of a bland bodybuilding diet you learn to appreciate small, low-cal tricks that make meals enjoyable and help you stay consistent instead of feeling like you're eating plain chicken and rice every time.

Try low-sodium Greek seasoning, coconut aminos, low-sodium taco seasoning (or make your own). Also check out True Made sauces.

G Hughes' sugar-free BBQ sauces are fire — they honestly taste like regular BBQ sauce.

I bought a sample pack from Flavor Taste Co to try. Spicy garlic parm is solid — I've used that the most. Buffalo blue cheese is good if you like strong blue cheese (it's very forward). Honey mustard is okay. Not a fan of the honey sriracha, and I haven't tried the BBQ one yet. I’ve got the southwest ranch on the way. Also like the G Hughes sugar-free line — their Japanese BBQ is great on meat and rice bowls. Tried the sweet chili tonight and it was really good.

I picked up a few Joey Swoll sauces at a local shop; they're not bad. My go-tos are the G Hughes sauces — zero sugar and low-cal. I eat a lot of shrimp and like cocktail sauce, so I mix their zero-sugar ketchup with extra-hot horseradish.

Bachans Japanese BBQ sauce — trust me on this. I put two servings on my chicken and rice every day and it never gets old.

Second that — tastes awesome.

Yellowbird Blue Agave Sriracha is zero cal and pretty great. They have three other flavors I know of and you can find them at most big-box stores and regular grocers.

This stuff is the bomb.

I mix Greek yogurt with lemon, garlic, salt and pepper and use that on chicken!