4th of July Recipes Under 500 Calories
Plus 10 tips to keep you on track while enjoying the holiday!
Looking for healthy recipes to pass for the 4th of July this year? From low-fat burgers to a nutritious summer salad, this post has it all! The best part is that these recipes will help keep you on track while also being able to enjoy the summer without stress. Keep scrolling for 10 healthy recipes as well as tips to keep you on track this summer!
Ahh Summertime...
The time to spend the day on the boat, enjoy long weekends, and indulge in all the yummy summer treats. In specific, the 4th of July is one of the best holidays for fireworks, spending time with friends and family, and barbecue cook outs!
You and me both know the tasty BBQ food and frozen summer treats are a complete weakness when trying to stay on track with fitness and health goals. While indulging in your favorite dessert or meal can be done in moderation, it's important to stay mindful as too much of them can be getting in the way of your fitness goals!
Looking for healthy tips to stay on track while also enjoying your summer? Good news! This blog post has some of the best tips and tricks to sticking to your fitness goals and provides 10 healthy recipes under 500 calories to whip up this 4th of July!
Tips for staying on track this summer
Plan ahead
Whether this is planning your workout, meals throughout the day, or how many drinks you plan on having, planning ahead is one of the most effective ways to provide structure and stay on track.
Get your workout in
Get up early and get your workout in! I promise this will start your day off for success, especially when you know you'll be lounging around all day.
Aim for at least an hour in the morning or even a quick HIIT workout before you head out for the day. If you're traveling, bring along some extra dumbbells or resistance bands or simply plan for a YouTube workout!
Drink water ALL day
If you plan on being outside in the sun all day, it's important to stay hydrated. Make sure you always have a water bottle by your side and stay sipping all day!
A good rule of thumb to follow is to aim for at least 1/2 your body weight in ounces of water each day. With the additional heat from the sun, it's easy to get dehydrated fast, so the more water, the better!
Be mindful of liquid calories
Alcohol and sugary cocktails are notorious for their empty calories. This is essentially the fact that alcohol calories carry much more weight than expected as they have little to no nutritional value and don't fill you up like food calories do. Aim for skinny cocktails, low calorie seltzers, or low carb beer!
Portion control
We all know that the second round of mac & cheese and pulled pork sandwiches are calling our name! However, it's important to stay mindful of the portion sizes you put on your plate! The best tips for portion control are to load up on the protein, increase volume of vegetables or salads, and to stick to a smaller carb serving.
Increase the protein
As mentioned previously, increasing the protein source of your meals and snacks is ideal for staying on track for the 4th of July. To do this, snack on high-protein snacks such as beef jerky, Greek yogurt, protein bars, or protein chips! As for the cookout, increase the protein source on your plate while also loading up on vegetables. This will help you stay fuller for longer and decrease likeliness to go up for seconds!
10 Healthy Recipes Under 500 Calories
1. Red, White, & Blue Breakfast Toast
Nutrition (per serving):Calories: 164; Fat: 3g; Carbohydrates: 33g; Protein: 3g
2. Crispy Chili Lime Chickpea Salad
Nutrition (per serving):Calories: 479 kcal Fat: 3g; Carbohydrates: 33g; Protein: 3g; Fiber: 12g
3. Spicy Burgers With Tahini Sauce
Nutrition (per serving):Calories: 423 kcal Fat: 19g; Carbohydrates: 36g; Protein: 32g; Fiber: 5g
4.SWEET POTATO FRIES WITH PAPRIKA GARLIC AIOLI
Nutrition (per serving):Calories: 397 kcal Fat: 37g; Carbohydrates: 15g; Protein: 2g; Fiber: 2g
5.Keto Nacho Jalapeño Poppers
Nutrition (per serving):Calories: 83 kcal Fat: 7g; Carbohydrates: 2g; Protein: 3g; Fiber: 2g
6. Red, White, & Blue Frozen Yogurt Bark
Nutrition (per serving):Calories: 195 kcal Fat: 6g; Carbohydrates: 33g; Protein: 5g
7. Barbecue Ranch Pasta Salad
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Nutrition (per serving):Calories: 423 kcal Fat: 11g; Carbohydrates: 69g; Protein: 12g
8.Spicy Grilled Shrimp w/ Pineapple Sauce
Nutrition (per serving):Calories: 150 kcal Fat: 6g; Carbohydrates: 6g; Protein: 18g
9.S'mores Protein Bars
Nutrition (per serving):Calories: 270 kcal Fat: 12g; Carbohydrates: 30g; Protein: 12g
10. Neapolitan Protein Popsicles
Nutrition (per serving):Calories: 45 kcal Fat: .3g; Carbohydrates: 2g; Protein: 9g
The Takeaway:
The 4th of July is the perfect summer holiday to enjoy the sun, family and friends, and of course barbecue's and bonfires! No need to stress over staying on track when you can simply plan ahead, make conscious and healthy decisions, and bring your own healthy dish to pass!
We hope that you found some easy and useful tips to enjoy the holiday this summer. Not to mention, these tips and healthy recipes can be implemented throughout the summer! It's important to enjoy these fun times and make the most memorable memories - all while staying on track with your health and fitness goals!
IsoMix's™ whey protein isolate comes in amazing flavors that will satisfy your inner child while helping you stay healthy without all the guilt!
Easy mixing in less than 60 seconds!
Out Of This World Flavor!
Minimal sugar & carbs!
An ideal protein for any low-carb diet!
Our products are made in cGMP compliant facilities in the United States, using only the best ingredients. For us, it's all about quality control - so you can have confidence in
IsoMix's™ whey protein isolate comes in amazing flavors that will satisfy your inner child while helping you stay healthy without all the guilt!
Easy mixing in less than 60 seconds!
Out Of This World Flavor!
Minimal sugar & carbs!
An ideal protein for any low-carb diet!
Our products are made in cGMP compliant facilities in the United States, using only the best ingredients. For us, it's all about quality control - so you can have confidence in
At AstroFlav, we want the best for our customers. It is our goal to help everyone achieve their fitness goals and steer them in the right direction with trust-worthy advice AND trust-worthy supplements!
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