Celebrate Without the Blood Sugar Roller Coaster

Fireworks. Family. Friends. Backyard barbecues.

The Fourth of July is one of my favorite holidays, but if you are living with LADA (aka type 1.5 diabetes), it can also be one of the most challenging of the year.

The good news? You do not need to skip the celebration or bring your own sad “diet food”.

Living with LADA has taught me that the goal is not perfection. My goal is to make intentional choices that help me enjoy the holiday while keeping my blood sugar as steady as possible.

Here is the menu that I will be serving for a delicious, satisfying, and blood sugar friendly Fourth of July.

The LADA Life Fourth of July Menu

Appetizer

Red, White and Blue Caprese Skewers

Servings: 12 skewers

Serving size: 3 skewers

Ingredients

12 Cherry tomatoes

12 Fresh mozzarella pearls

12 Fresh basil leaves

24 Blueberries

Optional: 1 Tbsp balsamic glaze (optional)

Instructions

Alternate tomato, basil, mozzarella, and two blueberries on each skewer. Drizzle lightly with balsamic glaze before serving if desired.

Nutrition (per serving – 3 skewers)

Calories: 96

Protein: 6g

Fate: 7g

Total Carbs: 5.4g

Fiber: 0.9g

Net Carbs: 4.5g

Main Course

Grilled Lemon Herb Chicken

Servings: 6

Serving size: 5 ounces cooked chicken

Ingredients

2 pounds boneless skinless chicken breasts

2 Tbsp olive oil

Juice of 1 lemon

3 cloves garlic, minced

2 tsp Italian seasoning

Salt and pepper

Instructions

Marinate all ingredients for at least 30 minutes. Grill over medium-high heat until internal temperature reaches 165°F.

Nutrition (per 5 oz. serving)

Calories: 285

Protein: 46g

Fat: 10g

Total carbs: 1g

Fiber: 0g

Net carbs: 1g

Side Dishes

Loaded Cauliflower “Potato” Salad

Servings: 6

Serving size: About 1 cup

Ingredients

1 large head cauliflower, steamed and cooled

½ cup plain Greek yogurt

¼ cup avocado mayonnaise

1 Tbsp Dijon mustard

2 hard-boiled eggs, chopped

2 celery stalks, diced

2 green onions, sliced

Fresh dill

Salt and pepper

Instructions

Mix dressing ingredients together. Fold in cauliflower and remaining ingredients. Chill at least one hour.

Nutrition (per 1 cup serving)

Calories: 185

Protein: 8g

Fat: 13g

Totals carbs: 9g

Fiber: 3g

Net carbs: 6g

Grilled Summer Veggies

Servings: 6

Serving size: About 1½ cups

Ingredients

2 zucchini

2 yellow squash

2 bell peppers

1 bunch asparagus

1 red onion

2 Tbsp olive oil

Salt and pepper

Italian seasoning

Lemon wedges

Instructions

Brush vegetables with olive oil and seasonings. Grill until tender. Finish with fresh lemon juice.

Nutrition (per 1½ cup serving)

Calories: 90

Protein: 3g

Fat: 5g

Totals carbs: 10g

Fiber: 4g

Net carbs: 6g

Fresh Berry Mint Salad

Servings: 6

Serving size: About 1 cup

Ingredients

2 cups strawberries

2 cups blueberries

2 cups blackberries

Fresh mint

Optional:

½ cup plain Greek yogurt

Lemon zest

Instructions

Combine berries. Serve chilled and garnished with fresh mint. Mix optional ingredients for a refreshing fruit dip.

Nutrition (per 1 cup serving without yogurt)

Calories: 68

Protein: 1.5g

Fat: 0.5g

Totals carbs: 16g

Fiber: 5g

Net carbs: 11g

Nutrition (per 1 cup serving with 2 Tbsp yogurt)

Calories: 88

Protein: 4g

Fat: 1g

Totals carbs: 17g

Fiber: 5g

Net carbs: 12g

Dessert

Mini Cheesecake Berry Cups

Servings: 6

Ingredients

8 ounces reduced-fat cream cheese

1 cup plain Greek yogurt

1 tsp vanilla

Monk fruit sweetener to taste

1 cup mixed berries

2 Tbsp chopped pecans

Instructions

Beat cream cheese until smooth. Mix in yogurt, vanilla, and sweetener. Spoon into serving cups and top with berries and pecans.

Nutrition (per serving)

Calories: 175

Protein: 10g

Fat: 11g

Totals carbs: 9g

Fiber: 2g

Net carbs: 7g

Drinks

Sparkling water with fresh berries and lime

Unsweetened iced tea

Water infused with cucumber, lemon, and mint

Tips for Better Blood Sugar on the Fourth

✔️ Start with protein before reaching for chips.

✔️ Fill half your plate with vegetables.

✔️ Stay hydrated throughout the day.

✔️ Go for a walk after your meal. Even 15–20 minutes can make a difference.

✔️ If you wear a CGM, use it as information—not judgment. One higher reading does not define your day.

✔️ Most importantly, enjoy your family and friends. The memories are far more important than having perfect blood sugar.

Living with LADA does not mean missing out on life’s celebrations. It simply means celebrating a little more intentionally.

From my family to yours, I wish you a safe, joyful, and healthy Fourth of July!

Happy Independence Day!

— Becky
The LADA Life