It seemed fitting to write a post on grilling out since this blog is dropping on the 4th of July. 99.9% of American households will be doing some form of grilling this historic day. Am I right?

The Urban Dictionary definition of Grillmesiter is “A person who is an epic chef on the grill.”

If you are currently on a nutrition program and not an epic chef on the grill my question to you is…

“Why are you not?!”

The grill can be your best friend during a time like this.

We all struggle to find time to meal prep, have food around to stick to our plan, so why not kill two birds with one stone?

Every time you grill out with friends and family you should take the time to cook a little extra food to have for the rest of the week.

If you have never thought of this you are welcome!

So, this 4th of July, as you are cooking up a mean meal for friends and family lets plan ahead.

Burger patties? Cook extra so you can make bun less burgers for lunch one day, or mix in with some rice and veggies post workout.

Grilled zucchini? So good! If you are on a weight loss program and low carb this could be your side with some chicken breast you cooked on the grill as well.

Ever made potatoes wedges? You are welcome! You can add these with some eggs for breakfast or a meal around your training for fuel and recovery.

Try this recipe I pulled off eatingwell.com for your 4th of July festivities!

Grilled Filet Mignon with Vegetable Kebabs

4 Servings

Ingredients:

1 lemon, zested and juiced

2 tablespoons extra-virgin olive oil

1 tablespoon dried oregano

½ teaspoon salt

¼ teaspoon freshly ground pepper

16 cherry tomatoes

10 ounces white mushrooms, stemmed

1 medium zucchini, halved lengthwise and sliced into 1-inch pieces

1 small red onion, cut into wedges

1 pound filet mignon steak, 1½ to 2 inches thick, cut into 4 pieces

Preparation:

Active 20m/ Ready 30m

Preheat grill to high.

Combine lemon zest, lemon juice, oil, oregano, salt and pepper in a large bowl. Reserve 2 tablespoons of the marinade in a small bowl. Add tomatoes, mushrooms, zucchini and onion to the remaining marinade; toss well to coat. Thread the vegetables onto eight 10-inch skewers. Drizzle the vegetables and steak with the reserved marinade.

Grill the steak 4 to 6 minutes per side for medium. Grill the vegetable kebabs, turning frequently, until tender and lightly charred, 8 to 12 minutes total. Remove the vegetables from the skewers and serve with the steak.

Equipment: Eight 10-inch skewers (see Tip)

Tip: When using wooden skewers, wrap the exposed parts with foil to keep them from burning. (Contrary to conventional wisdom, soaking skewers in water doesn’t protect them.)

You could also add these potato wedges I got off seriouseats.com

Ingredients:

3 large russet potatoes, scrubbed and cut into wedge about 1 inch thick

1/3 cup olive oil

1 teaspoon cumin

1 teaspoon of ancho or regular chili powder

1 teaspoon kosher salt

1 teaspoon freshly ground black pepper

Directions:

Mix together the cumin, chili powder, salt, and pepper in a small bowl and set aside.

Clean and oil the grilling grate. Brush the potatoes all over with olive oil and place over the hot side of the grill and cook until browned and crisp on both sides, about 2 to 3 minutes per side. Move the potatoes to the cool side of the grill, cover, and continue to grill until cooked through, about 5 to 10 minutes longer.

Remove the potatoes from the grill to a large bowl. Sprinkle with the spice mixture to taste and toss to coat. Serve immediately.

I hope this blog helped you in some way and you have an awesome 4th of July!

-Evan, evan@forge-rx.com