Blog and recipes submitted by: Anastasia Elsinger, SDSU Dietetic Intern.

How to Stay on Track with Healthy Eating During Your 4th of July Celebration [5 Tips + Nutritious Recipe Ideas]

The 4th of July is a time for celebration, fun, and food, but it can be a challenging holiday for those trying to maintain a healthy diet. Between the barbecues, cocktails, and sweet treats, it's easy to overindulge and derail your healthy eating goals. However, with a few simple strategies, you can enjoy the holiday while still making smart food choices.

1. Plan Ahead

Before you head to any 4th of July festivities, take some time to plan ahead. Consider the food options that will be available and decide what you can eat that aligns with your healthy eating goals. If you're attending a potluck or barbecue, bring a healthy dish to share that you know you'll enjoy. Keep reading for several fun, delicious, and healthy ideas.

2. Focus on Protein

Protein is an essential nutrient that helps keep you feeling full and satisfied. Instead of filling up on high-calorie burgers and hot dogs, opt for lean protein sources like grilled chicken or fish. Try some of our many fun recipes to help increase your protein and stay on track.

3. Choose Colorful Fruits and Vegetables

Fill your plate with colorful fruits and vegetables to ensure you're getting plenty of vitamins, minerals, and fiber. Look for fresh fruit salads, veggie kabobs, and grilled corn on the cob to add some color to your plate. This article even features a fun creamy salad to bring along to your next grill-out!

4. Stay Hydrated

Drinking enough water is crucial for overall health and can also help you avoid overeating. Aim to drink at least 8-10 cups of water throughout the day, and bring a water bottle with you to any outdoor celebrations. These fun recipes and Profile’s many fun products will allow you to make sure you stay hydrated this summer!

5. Indulge Mindfully

It's okay to indulge in a treat or two on special occasions, but do so mindfully. Instead of mindlessly munching on chips or cookies, choose a few of your favorite treats and savor them slowly. Pay attention to the flavors and textures of the food, and enjoy every bite. We’ve attached some recipes that fit within your Profile Plan to help you stay on track.

By following these simple tips, you can enjoy a fun and festive 4th of July without sabotaging your healthy eating goals. Remember to plan ahead, focus on protein and colorful fruits and vegetables, stay hydrated, and indulge mindfully. Happy 4th of July!

The Main Event!

Smokehouse Shrimp Skewers

Wow your family and friends at the grill with Smokehouse Shrimp Skewers. Profile’s smokehouse seasoning blend helps bring a burst of flavor to this simple recipe making it healthy, easy, and perfect for grilling. This great dish is ready to be balanced with a variety of summer vegetables and fruits.

 Pin Recipe

PREP TIME

40 Minutes

COOK TIME

10 Minutes

TOTAL TIME

50 Minutes

COURSE

Dinner

SERVINGS

4

EQUIPMENT

• Grill
• Skewers
• Mixing bowl with lid

INGREDIENTS

• 1 lb. shrimp, peeled and deveined (may use raw or cooked)
• ¼ cup lime juice
• 2 Tbsp. Profile Smokehouse BBQ Rub Spice Blend
• 1 red onion
• 2 yellow squash
• 2 small zucchini
• Nonstick spray of choice

INSTRUCTIONS

1. In a large bowl, combine lime juice and Spice Blend. Add the shrimp to the marinade, mix until all shrimp is covered, cover with a lid, and refrigerate for 30 minutes.
2. Soak wooden skewers in water for 20 minutes.
3. Cut the three vegetables into uniform pieces.
4. Place vegetables and marinated shrimp on the soaked skewers in any order. Lightly spray each kabob with nonstick spray.
5. Heat grill to medium-high heat and place kabobs on the grill for 3-5 minutes on each side until you achieve desired doneness.
6. Remove from grill. Sprinkle with more Profile Smokehouse BBQ Rub Spice Blend if you wish.

NOTES

Profile Exchange: 4oz lean protein, ½ cup veggies, and 1 flex food

Broccoli Salad

Surprise your family with a creamy side dish with our Broccoli SaladA simple broccoli salad that will compliment any main dish. A great summer addition!

 Pin Recipe

PREP TIME

10 Minutes

COOK TIME

Chill 1 Hour

TOTAL TIME

1 Hour 10 Mins

COURSE

Side Dish

SERVINGS

4

EQUIPMENT

• Mixing Bowl

INGREDIENTS

• 2 heads broccoli, cut into florets
• ½ cup plain Greek yogurt
• ½ cup red onion, diced small
• ¼ cup dried cranberries or raisins
• ¼ cup unsalted sunflower seeds

INSTRUCTIONS

1. In a large bowl, combine broccoli and dressing until broccoli florets are all coated.
2. Add in onion, cranberries or raisins, and sunflower seeds. Mix well until combined. Chill for one hour and serve.

NOTES

Profile Exchange: ½ cup veggies, 2 flex foods, and 1 fat

Cucumber Bites

Cucumber Bites are guaranteed to be the first thing devoured at your next grill out! A fun and simple way to use up some of those cucumbers that everyone seems to have an abundance of and is throwing your way!

 Pin Recipe

PREP TIME

15 Minutes

COOK TIME

0 Minutes

TOTAL TIME

15 Minutes

COURSE

Side Dish

SERVINGS

4

EQUIPMENT

• Piping bag (optional)

INGREDIENTS

• 2 large cucumbers
• 1 pint cherry tomatoes
• 4 oz light cream cheese-softened
• 2 Tbsp. Ranch dressing
• 2 Tbsp. Profile Everything Bagel Seasoning

INSTRUCTIONS

1. Clean and peel cucumbers and slide into thick slices (about ½ inch thick).
2. Clean and slice cherry tomatoes in half.
3. In a large bowl, combine softened cream cheese, Ceasar dressing, and bagel seasoning until smooth. If necessary, a small amount of water may be added to thin the mixture.
4. Place topping into a piping bag and pipe about ½ Tbsp. of mixture onto each cucumber slice and top with half of a cherry tomato.
5. You can put mixture onto cucumber slices by the spoonful if you don’t have a piping bag. If topping is sliding off the cucumber, pat the cucumber dry before placing the topping.

NOTES

Profile Exchange: ½ cup veggies and 1 fat

Dazzling Desserts!

Banana Cream Pie Parfait

Need a fun treat after that ball game? Try our Banana Cream Pie Parfait. A small twist on this classic to help you stay on track and meet your goals.

 Pin Recipe

PREP TIME

5 Minutes

COOK TIME

0 Minutes

TOTAL TIME

5 Minutes

COURSE

Dessert

SERVINGS

1

EQUIPMENT

• 1 package Profile Banana Cream Pie Shake
• 1-2 graham crackers
• ½ banana, sliced

INGREDIENTS

1. Take a glass or a bowl and mix package of Banana Cream Pie Shake mix with 4 oz of water instead of 8 to reach pudding consistency.
2. In a sandwich bag, crush up 1-2 graham crackers until crumbly. Place in the bottom of a new glass.
3. Spoon banana cream pie shake mixture on top of graham cracker crumbs and top with banana slices. Enjoy!

INSTRUCTIONS

Profile Exchange: 1 Profile Meal, 1 fruit, and 1 flex food

Berry Ice Cream

Berry Ice Cream is sure to hit the spot while not raising scale numbers. This sweet treat is sure to be a favorite of people of all ages!

 Pin Recipe

PREP TIME

10 Minutes

COOK TIME

Freeze for 2 Hours

TOTAL TIME

2 Hours 10 Minutes

COURSE

Dessert

SERVINGS

1

EQUIPMENT

• Blender

INGREDIENTS

• 1 package Profile Sweet Strawberry Shake
• 1 Frozen Banana, small
• ¾ cup Frozen Blueberries
• 6 oz of Water

INSTRUCTIONS

1. Combine all ingredients into a blender and mix until smooth and creamy. Water amount may be adjusted to reach desired consistency.
2. Pour into a shallow bowl or pan, cover and freeze for 2 hours.
3. Serve and enjoy!

NOTES

Profile Exchange: 1 Profile Meal and 2 fruits

Cherry Fluff

For a fun, unique treat, try our Cherry Fluff! Fun, fluffy, and flavorful! This sweet treat is sure to wow at your next grill-out.

 Pin Recipe

PREP TIME

5 Minutes

COOK TIME

0 Minutes

TOTAL TIME

5 Minutes

COURSE

Dessert

SERVINGS

4

EQUIPMENT

• Mixing Bowl

INGREDIENTS

• 1 package Profile Tart & Tangy Cherry Gelatin
• 1 container sugar-free whipped topping

INSTRUCTIONS

1. In a large bowl, combine the two ingredients until well mixed.
2. Separate into small serving bowls, and enjoy!

NOTES

Profile Exchange: 1 flex food

Summer Spritzers!

Orange Sunset Slushy

Start your evening off right with an Orange Sunset Slushy. This refreshing mocktail is sure to make you feel like you’re sipping it on a beach, and maybe you are?!

 Pin Recipe

PREP TIME

5 Minutes

COOK TIME

0 Minutes

TOTAL TIME

5 Minutes

COURSE

Meal Replacement

SERVINGS

1

EQUIPMENT

• Blender

INGREDIENTS

• 1 package Profile Orange Drink Mix
• 1 package Profile Tart & Tangy Cherry Gelatin Mix
• 10 oz water
• Handful of ice

INSTRUCTIONS

1. Combine all ingredients into a blender and blend until smooth and slushy.
2. Pour into a glass and enjoy!

NOTES

Profile Exchange: 1 Profile Meal and 1 flex food

Lemonade Iced Tea

Our Lemonade Iced Tea is sure to cool you down after a hot day. Refreshing, light, and a touch of citrus. Is there a more perfect summer combo?

 Pin Recipe

PREP TIME

5 Minutes

COOK TIME

0 Minutes

TOTAL TIME

5 Minutes

COURSE

Drinks

SERVINGS

1

EQUIPMENT

• Fruit Juicer
• Zester

INGREDIENTS

• 1 package Profile Lemony Iced Tea Mix
• ½ lemon
• Sprigs of mint
• 8 oz water
• Ice

INSTRUCTIONS

1. Combine water and lemony iced tea package together in a tall glass with ice.
2. Juice and zest the lemon half.
3. Add in extra lemon juice and zest to taste and garnish with sprigs of mint.

NOTES

Profile Exchange: 1 flex food

Frozen Cappuccino

Need a morning pick-me-up before a long day of family fun? Our Frozen Cappuccino has you covered! The longer days of summer may lead to wanting a little boost in the mornings. This cold treat is the perfect way to start your day on a hot summer day.

 Pin Recipe

PREP TIME

5 Minutes

COOK TIME

0 Minutes

TOTAL TIME

5 Minutes

COURSE

Drinks

SERVINGS

1

EQUIPMENT

• Blender

INGREDIENTS

• 1 package Profile Classic Cappuccino Mix
• 6 oz Water
• 1 Tbsp. Sugar-Free syrup of choice
• 2 oz (¼ cup) unsweetened almond milk
• Handful of Ice

INSTRUCTIONS

1. Combine all ingredients into a blender and mix until smooth and creamy.
2. Pour into a glass and enjoy!

NOTES

Profile Exchange: 1 Profile Meal and 2 flex foods

View All Profile Plan Recipes.