4th July Barbecue | What To Cook For A Healthy Independence Day

4th July Barbecue | What To Cook For A Healthy Independence Day

The 4th of July is a day Americans celebrate the Independence of one of the greatest countries on this earth. What better way to celebrate freedom?

Bar-B-Ques! You don’t want to lose your gains but you want to celebrate with good food, right? Try out the below recipes for fun 4th of July meals that will satisfy your taste buds without sacrificing your macros.

Watermelon Granita

With this recipe you stay cool and feel refreshed.

healthy 4th july bbq

  • 4 cups of seedless watermelon
  • Juice of one lemon
  • ½ cup of sugar or 2 Tbs truvia
  • Optional: Mint


Put all of the ingredients in a blender until there’s no chunks

In a 13×9 pan, pour the ingredients in, place in the freezer

After 1 hour take a fork and rake the mixture

Freeze for one more hour, rake again and serve

If you don’t like watermelon try lemon, grapefruit, or strawberries(just add a little water)

Healthier Tacos

healthy 4th july bbq

Choose your choice of meat:

  • 1 lb of lean ground beef, fish (catfish is my fav!), flank steak, chicken
  • Corn tortillas
  • Plain Greek yogurt
  • Fresh salsa
  • Fresh guacamole
  • Cilantro
  • Red/green peppers
  • Tomatoes
  • Jalapenos


Season/marinate your meat and peppers – you want this to taste good!

Lightly brush tortillas and peppers with coconut or olive oil

Now for the fun part: put your peppers, tortillas and meat on the grill! Caution: Be careful when grilling tortillas, lightly toast and move to cool side

While everything is on the grill get your toppings set up, let everyone choose their own toppings

Put the Greek yogurt in a bowl, this will act as a sour cream. Mix until smooth

Once you take everything off the grill, set up your taco station and relax

Best way to make your tacos is: Tortilla, meat, peppers, yogurt, cilantro, guac, salsa – but it’s totally up to your guests how they go about this. To make low carb use romaine lettuce instead of a tortilla. The Greek yogurt is going to give you more protein right along side of your meat, the vegetables will keep you full, and the tortilla if you need carbs.

Grilled Portobello Mushrooms

healthy 4th july bbq

  • 4 Portobello mushrooms
  • ½ cup olive oil
  • ⅓ cup Worcestershire sauce
  • 2 tbs garlic
  • Salt to taste


Cut the stems off of your mushrooms, and wipe any dirt off.

In a storage bag pour your olive oil, Worcestershire sauce, and garlic

Make sure everything is mixed good together

Toss the mushrooms in and make sure every inch is covered with the marinade

Let sit for 30 minutes

Grill both sides until cooked to the desired color and softness

I personally like my portobellos well done, a little crispy! Mushrooms is a good source of vitamin D and B which helps you metabolize fats and proteins.

Spinach-Strawberry Salad

healthy 4th july bbq

  • 12oz bag of spinach
  • 16oz container of strawberries
  • Thin sliced almonds

For dressing:


  • ½ olive oil
  • ¼ balsamic vinaigrette
  • 4 teaspoons of Dijon mustard
  • Salt to taste


Empty spinach into a large bowl

Add quartered cut strawberries, and almonds (your desired amount)

For dressing:

Add olive oil, vinaigrette, and Dijon mustard to a small bowl.

Mix well and toss with salad

It’s always good to get your greens in your diet and a good bowel movement will help your energy levels. Besides, having a healthy colon is good for everyone.

Take-Home Message

When having a 4th of July get together it’s always good to make sure no one have an allergy. If there is someone with an allergy please be cautious when preparing food. Have red, white, and blue popsicles for kids to keep them cool. Everyone enjoys a good beer can chicken, and hamburgers on the 4th. To stay healthy and keep your guests satisfied, have some of their favorites that you can alter. For example hamburger patty, on whole grain bun with hummus, tomato instead of white bun and loads of mayo.

Above all enjoy your holiday!

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