The Healthy Budgetnista: The 4th of July Weekend Edition


The Healthy Budgetnista 4th of July Weekend Edition for the week of June 29th-July 5th.

The Memorial day weekend is the first official holiday weekend that kicks off all of the BBQ cookouts, picnics, family/class reunions, and travel plans taking place this summer. Thousands of pounds of meat and processed meats are going on the grill all across America along with the frying of fish, seafood boils, and preparing tasty and fattening side dishes and desserts which doesn’t equate in trying to be summertime fine and beach/shirt off/swimsuit ready. But, there’s hope this holiday weekend if you went all out for Memorial day lol!

This week, I will provide healthy alternatives to your traditional barbecue staples that you can place on your grill along with preparing nutritious and delicious side dishes based upon this week’s sale and your current pantry/fridge items. I will also give you the link to some of my personal side dish salad recipes I’ve created to help make your 4th of July weekend fun, healthy and stay on target toward your goals.

‪#‎Krogerco‬ ‪#‎Kroger‬
●Field grown slicer tomatoes $1.49lb
●Fresh boneless skinless chicken breasts (everyday price) $1.99lb butcher section
●Heritage Farms boneless chicken breasts $1.88lb
●16oz strawberries 2/$3
●Pint of blueberries 2/$5
●Cherries $2.29lb
●Sweet potatoes $0.79lb
●Cantaloupe $1.99ea
●Heritage farms chicken wings $1.99lb
●Ears of sweet corn 3/$1
●Red or green grapes $1.99lb
●Seedless or seeded watermelon $3.99ea
●16oz Kroger fat free sour cream $0.99ea
●Birdseye steam fresh vegetables $2.49ea
●32 pk 16.9oz Kroger bottled water $3.29ea
●Kroger or picsweet frozen vegetables 10/$10
●Boneless top sirloin steak $6.99lb
●24oz Gatorade 10/$6.99 or $0.89ea
●Skinny pop popcorn 2/$5
●Simple truth organic black beans 10/$10
●16oz Kroger mozzarella cheese $2.99ea
●32oz Gatorade $0.89ea
●Blue diamond unsweetened almond milk 2/$5
●8pk 20oz Powerade $3.99ea
●Kraft Italian salad dressing $1.99ea
●Wild caught Louisiana shrimp $6.99lb
●Don’t forget your free Friday downloads to load on your card every week and double the fuel points when shopping on weekends.

●16oz cherries $1.99ea
●20oz sweet corn $0.99ea
●Pint of blueberries $0.99ea
●Cantaloupe $1.29ea
●16oz strawberries $1.29ea
●Seedless watermelon $2.99ea
●24pk 16.9oz purified water $1.99ea
●Fresh bone in chicken breasts $1.69lb
●Fresh chicken thighs (debone and remove skin) $0.99lb

●Cilantro, green onions or radishes 3/$1
●Tropical red mangoes 3/$1
●Red, yellow, or orange bell peppers $0.98ea
●Red or green seedless grapes $1.98lb
●Yellow peaches or nectarines $0.88lb
●Mini seedless watermelon $1.88ea
●Pineapple $1.88ea
●Zucchini or yellow squash $0.98lb
●Hass avocados $0.99ea
●6oz blueberries $0.88ea
●Hothouse tomatoes $0.98lb
●Sweet red cherries $1.88lb
●Roasted unsalted almonds $5.99lb
●Boneless skinless chicken thighs $1.69lb
●16oz strawberries, 5.6oz blackberries, or 6oz raspberries 2/$5
●Pint of grape tomatoes 2/$3
●2lbs asparagus $5
●Lamb all cuts included 20% off
●Wild caught lobster tails $6.99ea
●Wild Alaskan snow crab clusters$7.99lb
●Alaskan cod $6.99lb
●Sprouts whole wheat hamburger buns 2/$5
●Double ad Wednesdays. Last week and this week ad overlap for 2x as many items on sale

●●●Healthy alternatives to ribs, beef burgers, catfish, hot dogs, circle b smoked sausage, bratwurst, pork shoulder, beef brisket, pork chops and steaks, mayo based potato, slaw, and pasta salad, sugary baked beans with beef, and spaghetti with beef●●●

●Grilled Fish and seafood: tilapia, salmon, lobster tails, cod, shrimp skewers, snow crab (no dipping in butter or margarine) olive oil and garlic based shrimp scampi (no butter or margarine) Fish tacos with whole wheat tortillas. In a grill fish pan or some aluminum foil, lemon and herbs. Crab salad made with reduced fat olive oil mayo made into lettuce wraps/cups, over mixed greens or served plain on top of a fresh garden salad.

●May add your own seasoning or homemade BBQ rubs to the fish. Kosher or sea salt and not seasoned or iodized salt. Powders and not other salts or seasoning blends with added salt. Use Caribbean jerk, blackened seasonings, fresh lemon, kosher salt and pepper, fresh cilantro, kosher salt and lime juice, just kosher salt and pepper, or your own BBQ dry rub.

●Grilled poultry and meat: Boneless top sirloin steak, lamb (can be fatty but grilling will remove some of the fat), plain or bbq chicken breasts, thighs, and wings, chicken and veggie kabobs, Mediterranean lamb and veggie kabobs, turkey burgers and stuffed turkey burgers with spinach, minced garlic and light laughing cow cheese, Mediterranean stuffed turkey burger with reduced fat feta cheese, spinach, oregano, garlic and kosher salt with sliced cucumbers, red onions or tzatziki sauce, stuffed sun dried tomato and mozzarella cheese turkey burger (whole wheat hamburger buns or 100 calorie sandwich thins), grilled chicken or steak sandwich on a whole wheat bun, chicken or steak tacos, Hawaiian teriyaki (minus the soy sauce) chicken breasts or steak with grilled pineapple, grilled rosemary lamb with bing cherry sauce

●May add your own seasonings, homemade marinades and BBQ rubs to the meat and poultry. Kosher or sea salt and not seasoned or iodized salt. Powders and not other salts or seasoning blends with added salt. No sweet baby ray’s, kraft, kc masterpiece, or hunts BBQ sauce. They’re full of sugar. Corky’s and Rendezvous BBQ sauce has less sugar than the other store brands. It’s best to make your own or don’t use any at all. Create your own jerk or blackening season.

●Grilled fruit and vegetables: squash, balsamic marinated tomatoes, zucchini, cabbage, balsamic marinated stuffed panko and mozzarella cheese portabella mushrooms, baby bella or white button mushrooms, onions, corn, peppers, sweet potato slices, peaches, watermelon, apple rings, mango, asparagus

●Garnishes: homemade mango and peach or pineapple pico de gallo, homemade tzatziki sauce with cucumber, dill weed, kosher salt, minced garlic, lemon juice, and fat free sour cream or plain Greek yogurt, grilled corn relish

●Side dishes and salads: black bean, corn, tomato and avocado salad, grilled corn relish, guacamole, cucumber, tomato and onion salad, grilled watermelon and mint salad, fresh garden salad, sweet potato salad with a dijon mustard vinaigrette, 3 bean salad, whole wheat or gluten free Italian pasta salad with penne or spaghetti, citrus fruit salad, hummus and bell peppers or Multigrain/blue corn tortilla chips, strawberry and spinach salad with walnuts feta cheese, red onions, and balsamic vinaigrette, whole wheat spaghetti with ground turkey and homemade chunky marinara sauce, crispy cauliflower slaw, broccoli slaw, broccoli cheddar salad with a homemade honey mustard dressing, kale, quinoa, dried cranberries and raw almond salad with a homemade honey balsamic vinaigrette…/crispy-cauliflower-coleslaw/…/broccoli-cheddar-salad-wit…/

●Desserts: Grilled peaches, mangoes, or apples, honey and plain or vanilla Greek yogurt, plain or vanilla Greek red, white and blue yogurt parfait with fresh fruit (strawberries, blueberries) and raw honey, sugar free jello vanilla pudding with fresh or grilled fruit, stuffed strawberries with bananas mashed and mixed in plain Greek yogurt topped with raw slivered almonds, banana and natural peanut butter bites, grilled peaches, mango or apples with frozen yogurt, sugar free jello chocolate pudding, plain Greek yogurt with a dab of honey, fresh strawberries, blueberries, and raw slivered almonds, red, white and blue fruit skewers of bananas, strawberries and blueberries.