by Will Grumke August 25, 2018 5 min read

If you are like most Americans, you’re going to fill your Labor Day weekend with social events and BBQ! You might even find your self around the pool or on the lake this weekend as well as a final celebration of summer!

It should be a fun and a stress-free weekend that you can spend with loved ones. Not worrying about what to cook this year. That’s why we put together a delicious Labor Day Menu for you!

Whether you just need a dish to take to a friends house, or if you are hosting the party and need a full 4-course meal … we’ve got you covered with healthy Labor Day recipes you can enjoy guilt free!

Labor Day Appetizer


½ cup raspberries
2 tablespoons maple syrup
1½ teaspoons cider vinegar
½ teaspoon brown mustard
¼ teaspoon paprika or smoked paprika
1 (14 ounce) package smoked sausage

Preparation Time:

Prep 15 minutes …  Ready In 25 minutes

Step 1: Preheat grill to medium. Puree raspberries, maple syrup, vinegar, mustard and paprika in a food processor. Transfer to a small saucepan and bring to a simmer over medium heat, stirring often. Cook, stirring occasionally, until thickened and shiny, 3 to 4 minutes.

Step 2: Grill sausage, turning often, until heated through and charred in spots, 6 to 7 minutes, or according to package instructions. Slice into 30 rounds and transfer to a large bowl. Add the barbecue sauce and toss to coat. Transfer to a serving platter. Skewer with toothpicks to serve.* up to 1 day ahead and refrigerate. Warm through before tossing with sausage.

*Crunched for time? You can prepare the sauce the day before, then just heat it up before tossing the sausage in it. 

Labor Day Side Dishes

Sweet Potato Salad


2 tablespoons cider vinegar
1 tablespoon whole-grain mustards
½ teaspoon sugar
2 cups roughly chopped arugula
3 large sweet potatoes (about 3 pounds total), peeled and cut into ¾-inch pieces
4 tablespoons extra-virgin olive oil, divided

Preparation Time:

Prep In 20 Minutes… Ready In 40 Minutes

Step 1: Preheat oven to 425°F. Toss sweet potatoes, 2 tablespoons oil, ½ teaspoon salt and pepper in a large bowl. Divide the sweet potatoes among 2 rimmed baking sheets. Roast, stirring once halfway through, until the potatoes are softened and beginning to brown, 20 to 25 minutes. Let cool to room temperature.

Step 2: Whisk together vinegar, mustard, sugar, the remaining 2 tablespoons oil and the remaining ¼ teaspoon salt in a large bowl. Add the roasted sweet potatoes and arugula; toss to coat.

*Crunched for time? You can prepare the salad a day or two ahead of time and then just add arugula just before serving.

Lemon Garlic Grilled Zucchini


2 medium zucchinis, washed and sliced
2 tablespoons olive oil
1 tablespoon freshly squeezed lemon juice
4 garlic cloves, peeled and minced
3/4 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
Chopped parsley, lime wedges and vegan parmesan cheese for garnish

Preparation Time:

Step 1: Cut the Zucchini and put them in a bowl. Set aside.

Step 2: In a separate bowl, mix the olive oil, lemon juice, garlic cloves, sea salt and freshly ground black pepper together and whisk together until incorporated.

Step 3: Add to the container with the zucchini and toss with zucchini until everything is coated. Cover with saran wrap and allow to marinate for a few hours, at least 4 hours. I did mine overnight.

Step 4: Heat your grill (according to manufacturer settings) to high heat.

Step 5: Using grill tongs, place all of the zucchini onto the grill. Let the zucchini heat for about 4-5 minutes on each side, until grill marks begin to form and the zucchini begins to brown. Flip and cook for another 4-5 minutes. This timing may vary based on your grill’s heat. The zucchini should be completely cooked through.

Step 6: Remove from grill and place onto a serving platter.

Step 7: Season the Zucchini again lightly with ground sea salt or Himalayan pink salt and black pepper. Garnish with chopped parsley and vegan parmesan cheese and serve with lemon or lime wedges to squeeze over the top.

Labor Day Main Dish


1 tablespoon rosemary
3 cloves garlic, minced
½ teaspoon salt
½ teaspoon cracked black pepper
4 (8 ounce) Steaks

Preparation Time:

Prep In 15 Minutes… Ready In 45 Minutes

Step 1: In a bowl, combine rosemary, garlic, salt, and black pepper. Spread mixture evenly over all sides of steaks then rub it in with your fingers. Let sit at room temperature for 20 minutes.

Step 2: For a charcoal grill, arrange medium-hot coals around a drip pan. Place steaks on grill rack directly over coals (not over pan). Grill about 4 minutes or until grill marks are visible, turning once to mark both sides. (For a gas grill, preheat one side of grill; leave burners off on the other side. Reduce heat to medium-high. Place steaks on grill rack over lit burner. Cover and grill as above.)

Step 3: Turn steaks over again, turning meat 90 degrees. Grill about 2 minutes more or until diamond-shape grill marks are visible. Turn over and grill about 2 minutes more or until diamond-shape grill marks are visible on second side.

Step 4: Once cross marks have formed on each side, move steaks away from direct heat and place in a hanging basket or on unheated part of grill.

Step 5: Cover and grill until desired doneness. Allow 4 to 8 minutes more for medium rare (145°F) or 8 to 12 minutes more for medium (160°F). Serve immediately.

Labor Day Desserts

Protein Dessert Pizza

brought to you by: Ashley Nordman


1/2 cup butter or ghee
2 scoops Phormula-1 Strawberry 
2 packets stevia
1 egg
1 1/4 cups almond flour
1 teaspoon cream of tartar
1/2 teaspoon baking soda
1/4 teaspoon salt
1 (8 ounce) package organic cream cheese
2 teaspoons vanilla extract

Preparation Time:

Step 1: Preheat oven to 350 degrees F.
Step 2: In a large bowl, cream together the butter and 1 scoop protein powder until smooth. Then mix in egg.
Step 3: Combine the flour, cream of tartar, baking soda and salt; stir into the creamed mixture until just blended.
Step 4:  Press dough into an ungreased pizza pan.
Step 5: Bake in preheated oven for 8 to 10 minutes, or until lightly browned. Cool.
Step 6: In a large bowl, beat cream cheese with 1 scoop of protein powder and vanilla until light. Spread on cooled crust.
Step 7: Arrange desired fruit on top of filling, and chill.
Step 8: (this is the most important step) Slice it up and ENJOY!

Branch Chained Popsicles

brought to you by: Emily Frisella


1/4C blueberries
1/4C chopped strawberries
4 scoops 1st Phorm Lemonade BCAA
16oz water

Preparation Time:

Step 1: Using popcicle mold, add blueberries and strawberries evenly in all 6.
Step 2: Mix water and BCAA’s together.
Step 3: Let rest for 5 min then pour BCAA’s into popcicle molds until full.
Step 4: Freeze until solid.
*Pro Tip: Run warm water over the mold to help release thepopcicle. when ready to enjoy.
Makes 6 popsicles. Get the exact mold on Amazon!

There you have it! Your healthy Labor Day Menu! Make it a great weekend and be safe out there! 

*This post was written by Will Grumke. He is a NASM Certified Personal Trainer, NASM Certified Fitness Nutrition Specialist, NASM Certified Weight Loss Specialist, NASM Certified Behavioral Change Specialist, and CrossFit Level 1 Trainer.

Will Grumke
Will Grumke

NASM Certified Personal Trainer, NASM Certified Nutrition Coach, NASM Certified Fitness Nutrition Specialist, NASM Certified Weight Loss Specialist, NASM Certified Behavioral Change Specialist, NASM VCS Virtual Coaching Specialist, CrossFit Level 1 Trainer