5&1 Lean & Green Ideas for 4th of July

4th of July is coming which means sun, fun, outdoor BBQs, lakes and parties. You don’t have to deviate from plan though. Here are some recipe ideas for the 4th or all summer long as you bbq!

lean options great for the grill

• Steak | 5 oz cooked
• Chicken Breast | 6 oz cooked
• Salmon | 5 oz cooked
• Lamb | 5 oz cooked
• Beef Burgers | qty changes by % fat
  • > 98 % | 7oz cooked
  • 95-97% | 6oz cooked
  • 85-94% | 5oz cooked
  • higher than 85% – don’t use, too fatty.
• Pork Chop | 6oz cooked
• VEGETARIAN OPTIONS
  • Tofu | 15 oz. Mori-nu extra firm or firm tofu (bean curd)
  • Tempeh | 5oz cooked

veggies that taste great grilled

• Asparagus | 1/2 cup = 1 green
• Eggplant | 1/2 cup = 1 green
• Mushroom | 1/2 cup = 1 green (great bun substitute!)
• Peppers (red or green) | 1/2 cup = 1 green
• Zucchini | 1/2 cup = 1 green

easy veggies served cold

• Salad
  • Lettuce | 1 cup = 1 green
  • Tomato | 1/2 cup = 1 green
  • Onions | 1 TBSP = 1 condiment
• Cucumber | 1/2 cup = 1 green
• Broccoli | 1/2 cup = 1 green
• Cauliflower | 1/2 cup = 1 green

There are so many options that are both fulfilling and on plan, or just low carb and delicious while on maintenance trying to eat a healthier low carb lifestyle!

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desserts

DESSERT – I mean, come on if there’s one type of fueling this plan does right it’s the dessert. Prepare your brownie, cookie, fudge bar, etc. But if you feel like something ‘more special’ or ‘more indulgent’ here are a few options:

• Two Good Yogurt (0.4 of your lean – more on that in this post) + Fueling
  • Cookies & Cream Two Good Yogurt
  • Brownie or Chocolate Chip cookie fueling mixed in
• Sugar Free Cool Whip | 2 TBSP = 1 condiment
  • Use on top of the cookie, brownie, etc

For more day to day advise on how to navigate plan, follow me on Instagram @getfitwithgeo!