My Fourth of July Grocery Game Plan: Healthy Without Missing Out
I’m a hormone + MTHFR focused wellness coach helping women support their bodies, lead with integrity, and build something meaningful — without hustle or burnout. I lead the top team in Michigan in my company. I love doing business with women like me, leading their homes in health + wellness and aren’t afraid to put in the work to put money in their families accounts.
Every year around holidays, I notice people tend to fall into one of two camps.
They’re either all in.
Or they’re already planning to start over on Monday.
And honestly? I understand both sides because I’ve been there.
Years ago, I thought healthy living meant I had to choose between enjoying the holiday and staying on track with my goals. If I was “being healthy,” I felt like I needed to skip the burger, avoid the chips, pass on dessert, and bring my own food.
Then there were the years where I swung completely the other direction and convinced myself that the entire weekend didn’t count.
Neither approach ever felt sustainable.
Over time, I’ve found a much better middle ground.
Today, you’ll find me fully enjoying the cookout. I’m eating the burger. I’m having the chips and guacamole. I’m enjoying watermelon with my boys. If there’s a dessert I genuinely love, I’m probably having that too.
The difference is that I’ve learned how to make simple ingredient upgrades that help me feel better without feeling restricted.
That’s what healthy living looks like for me now.
Not perfection.
Not obsession.
Not earning my food.
Just making choices that support my health while still enjoying the moments that matter most.
My Goal Isn’t a Perfect Holiday
One of the biggest mindset shifts I’ve made over the years is realizing that every meal doesn’t have to be perfect to be healthy.
In fact, I think a lot of women get stuck because they’re constantly chasing perfection.
They think if they can’t do everything right, they might as well do nothing at all.
But real life doesn’t work that way.
Real life looks like summer cookouts.
It looks like baseball tournaments.
It looks like vacations.
It looks like family gatherings and birthday parties and spontaneous ice cream stops.
If your healthy lifestyle only works when life is perfectly controlled, it’s probably not going to work for very long.
That’s why I’ve learned to focus on consistency instead of perfection.
A few intentional choices can make a huge difference without taking away from the experience.
What You’ll Find in My Fourth of July Cart
When I’m planning a Fourth of July gathering, I focus on simple foods with ingredients I recognize.
Not because I’m trying to be perfect.
Because I’ve noticed I simply feel better when I eat that way.
Protein First
Protein is usually the foundation of my plate because it helps support muscle, blood sugar balance, energy, and satiety.
Some of my favorite options include:
Grass-fed burgers
Teton Waters Ranch hot dogs
Rotisserie chicken
Grilled chicken
I don’t overcomplicate it.
Simple is usually best.
Summer Produce
This is one of my favorite times of year for fresh produce.
My cart almost always includes:
Watermelon
Strawberries
Blueberries
Cucumbers
Tomatoes
Mini sweet peppers
Avocados
Limes
Not only are they packed with nutrients, but they add color, flavor, and freshness to every plate.
Smarter Carbohydrates
Contrary to what social media might tell you, carbohydrates are not the enemy.
I still enjoy carbs regularly.
I just tend to choose options with simpler ingredients whenever possible.
A few of my favorites include:
Fresh sourdough buns
Organic potatoesj
MASA tortilla chips
Healthy Fats
Healthy fats help meals feel satisfying and delicious.
Some staples you’ll find in my cart include:
Fresh avocados
Guacamole
Avocado oil mayo
Real cheese
These simple additions can elevate an entire meal.
The Snack Brands I Actually Buy
One of the most common questions I get is:
“Okay, but what brands do you actually purchase?”
Here are a few you’ll regularly find in our pantry:
Siete
A family favorite for tortilla chips and snacks made with better ingredients.
MASA
Their tortilla chips are simple, delicious, and pair perfectly with guacamole and salsa.
Lesser Evil
Their popcorn is a staple in our house and one of my favorite examples of a snack that feels fun without a long ingredient list.
Boulder Canyon
When we’re craving classic potato chips, these are often my go-to choice.
Johnny Pops
A summer favorite for the boys and one of the frozen treats I feel good keeping stocked.
My Favorite Fourth of July Appetizer
If I’m bringing one thing to a gathering, it’s usually guacamole.
Every single time.
I love it because it’s simple, crowd-pleasing, and made from real ingredients.
My favorite version includes fresh pico de gallo folded right into the guacamole.
The combination of creamy avocado, fresh tomatoes, cilantro, lime, and onion is hard to beat.
And if I’m being honest, I usually make a double batch because it disappears fast.
How I Build a Better BBQ Plate
Another question I get is:
“What should my plate actually look like?”
I don’t follow rigid rules, but I do like using a simple framework.
Protein
Grass-fed burger, hot dog, or grilled chicken.
Produce
Watermelon, berries, grilled vegetables, or salad.
Smart Carbs
Potato salad, sourdough bun, or tortilla chips.
Healthy Fats
Guacamole, avocado oil mayo, or cheese.
Fun Foods
A dessert, popsicle, or family favorite treat.
This approach keeps me satisfied, energized, and able to enjoy the holiday without overthinking every bite.
My Favorite Hosting Shortcuts
As a busy mom, I’m always looking for ways to keep things simple.
A few shortcuts I use regularly:
Store-bought guacamole topped with fresh pico de gallo
Pre-cut watermelon
Mini sweet peppers instead of an elaborate veggie tray
Mateo’s salsa and tortilla chips
A sparkling water station for guests
Rotisserie chicken for an easy protein option
Healthy doesn’t have to be complicated.
In fact, some of the healthiest habits are often the simplest.
The Bottom Line
If there’s one thing I hope women understand, it’s this:
You do not have to choose between enjoying the holiday and taking care of your health.
You can do both.
You can eat the burger.
You can have the chips.
You can enjoy dessert.
You can make memories with your family.
And you can still feel great when the holiday weekend is over.
That’s the approach I’ve worked hard to build over the years, and it’s one I’m grateful to pass on to my clients every day.
Because healthy living was never meant to feel restrictive.
It was meant to support the life you’re already living.
Jaime Innis
Wellness Coach | Elevated Wellness
The information shared on this blog is for educational and informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. I am not a medical doctor, and this content is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with your qualified healthcare provider regarding any questions or concerns about your health.