If you’re getting ready to celebrate July 4th, it probably means you’re breaking out the grill. Sometimes it feels like all people ever use their grills for are heavy BBQ ribs dripping in sugary sauce, hamburgers and hotdogs, or steaks.

Not that we don’t enjoy those foods now and again, but if you’re trying to stick to a healthy diet and relax for the holiday, avoiding high-calorie foods (or eating them and feeling the guilt) can take some of the fun out of your festivities.

With these healthier, and tasty, recipes, you can grill all day long and know that you’re not loading your body with junk foods or fat. You’ll feel great and cook up some great recipes too.

Great Grill Recipes for 4th of July

Let us know how your experience goes if you try out some of these recipes for the holiday. Happy 4th of July!

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5 Comments

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  1. profile avatar
    Naz Jul 03, 2013 - 13:59 #

    Hey Marc,

    I’ve recently gotten into distance running. I enjoy the activity so much and want to pursue it. I was wondering: as long as I eat enough protein and do pushups and pull-ups everyday, will I still be able to maintain the muscle mass I’ve built up through weights? Or will I need to do more exercises for the upper body? I’m hoping to build up to 60-70 miles per week in a couple months.

    1. profile avatar
      Marc Perry, CSCS, CPT Jul 03, 2013 - 14:15 #

      @Naz – I think that’s a tough question to answer because there are so many variables, but it likely depends a lot on your calorie intake. If you eat enough calories/protein and maintain your strength, I think it’s likely you will be able to hold on to your muscle mass. Weigh yourself once per week to track it, then you’ll know if you need to eat more/less over time.

  2. profile avatar
    Nataraj Jul 08, 2013 - 22:25 #

    Hi Mark,

    This is my first comment on Built lean and I want to thank you for this wonderful page. I have read many articles and it has helped me learn a lot.

    One question about this article. I really like baking/roasting whole chicken in the oven, with the skin (Its cheap and tasty). Now I understand that chicken breasts are the leanest portion and should be the the preferred portion for muscle gain. But, is having this oven baked/roasted whole chicken with skin bad in any way ? Will eating the skin increase my body fat (currently around 10-11%) tremendously ? I ask this because I still want to see my abs in addition to gaining muscle like everyone!

    If it helps to know – I follow a 4 day split routine with 2 cardio sessions per week after lifting weights. My other meals contain fat as well. I eat eggs, steak and chicken in various meals in a day.

    Thanks for this website Mark! Really appreciate it!

    1. profile avatar
      Marc Perry, CSCS, CPT Jul 09, 2013 - 13:49 #

      @Nataraj – Ultimately, while somewhat over-simplistic, gaining fat or losing fat is about calories in and calories out, so eating the skin is absolutely fine. There are no negative side affects of eating the skin to my knowledge. If you are trying to build muscle, the extra calories may actually help. I would however, be clear to have either a fat loss goal, or a muscle building goal, not both at the same time => Can You Lose Fat and Build Muscle At The Same Time?. Thanks for the kind words regarding the site!

  3. profile avatar
    Nataraj Jul 09, 2013 - 18:59 #

    Thanks Marc. I have read that article before. very informative. I was on a fat loss program before. Now, I am on a muscle gain program. But I cant help keep looking at my abs in the mirror to see if they are vanishing or not :) Once again thanks for your valuable time.