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Fourth of July Menu

Social gatherings like BBQ’s and picnics can be a source of anxiety, stress and worry for most dieters; with sauces, buns, potato and pasta salads, alcohol and decadent desserts. But for people following my “F…The Diet” program they have this under control and in a very tasty, satisfying manner. Here is an example menu for Fourth of July. Just need some planning and ingredient modifications and you can still host or participate in the delicious fun while still losing those fat pounds!

Main Dish:

Smashed Avocado & Onion Burgers:

Starting with quality meat is half the battle (grass-fed, grass-finished organic ground beef is ideal for keeping nutrients high and inflammation lower). Omitting gluten-laden buns is the next step in promoting gut health and fat loss. Using lettuce as your “bun” or making Guilt-Free Bagel thins or Amazing bread rolls are great alternatives. 

Smashed Avocado & Onion Burger

Author: Briana Michel

Recipe type: Dinner/ Lunch

Cuisine: American

Prep time: 10 mins

Cook time: 15 mins

Total time: 25 mins

Serves: 4

Great for lunch, dinner or picnic entertaining!


  1. 1 Onion, raw

  2. 2 Avocados, Haas

  3. 12 oz Grass-fed ground beef

  4. 4 slices of organic provolone cheese

  5. sea salt

  6. black pepper

  7. grass-fed butter (for cooking)


  1. Add black pepper to ground beef and kneed meat. Form 4 burger patties. (cook on medium heat in a covered skillet or grill to your desired temperature). While meat is cooking, slice avocado, remove contents and in a bowl add, Mash avocado and season with sea salt and black pepper to taste. Set in fridge until ready to add to burger. In another skillet, saute onion with a little grass-fed butter until caramelized. Once burger is almost to desired temperature, add provolone and melt cheese over top. Remove from heat source and top with cooked onions and cold smashed avocado dip. Eat with fork or wrap in lettuce leaf.

3.5.3226 SIDE DISHES:

Red White and Blue Appetizer Flag. This one is courtesy of my lovely mother. The white is  tiny mozzarella balls, the red is cherry tomatoes cut lengthwise, the blue rounds are purple potatoes (which look blue when cooked and sliced) with a herb cream cheese and a sprinkle of basil.

Amazing Bread Cheese Filled Balls:

Using the Amazing Bread recipe, simply create smalls dough rounds and add a small cube of your favorite cheese like mozzarella or pepper jack to the center before cooking. These are gluten-free, high fiber and low carb. Great for adults and kids alike to grab and pop while running around playing yard games!

Keto-Coleslaw from RuleMe

(Add in red cabbage for a 4th of July theme)

Grilled Balsamic Vegetable Skewers:

Vegetables are a great nutrient and fiber packed side dish. Filling up on these during your main course leaves you less likely to over indulge in the dessert department later on. Try this simple grilling recipe from SeriousEats. 

Cauliflower Mac N Cheese: (from RuleMe)

This is fantastic! You get the feel of traditional mac n cheese without the store bought versions with gut damaging gluten, often fake cheesy sauces and preservatives and the fat storing excess carbohydrates. Get Recipe


Spicy Watermelon:

These pack a punch but the sweet and spicy is fantastic on a hot day! Watermelon in the summer in here in Florida is a slice of heaven so I hope no matter where you are you can enjoy the fresh goodness. Get the recipe from

Dessert doesn’t need to be completely off limits, just need low sugar recipes!

Love these Mini Blueberry Cheesecake Bites from

Triple Berry Buckle:

Grain-free, gluten-free, but moist and delicious! …and got to love the touch of blue! Get Recipe from CuttheWheat

Berry Ambrosia Salad: 

This looks so festive on the picnic table and instead of chemically made store bought marshmallows with canned syrup covered fruit, this is all fresh! Get Recipe from MsCriddlesKitchen

Happy Fourth of July from our American Prideful Family to Yours!!!!!!!!!!!

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