BuzzFeed's Get Fit Challenge is a four-week exercise plan that incorporates both strength training and cardio and will make you feel amazing. To reap the full benefits of your hard work, you need to eat right, too. BuzzFeed Food editors worked with Erica Giovinazzo, MS, RD, to create a meal plan that will leave you looking and feeling great, while also fueling your workouts. Find out everything about the meal plan here.
The ingredients in some recipes are a little different based on which calorie plan you're following. Read the notes at the bottom of the ingredient list before you cook or shop.
For each calorie plan, there's a printable PDF of all the recipes, already customized.
Here are all the recipes for the 1,400 calorie plan.
Here are all the recipes for the 1,700 calorie plan.
Here are all the recipes for the 2,000 calorie plan.
Here are all the recipes for the 2,300 calorie plan.
If you're on the 1,400 calorie plan, you won't be eating any of the following recipes!
1.
Chicken, Sweet Potato, and Cucumber Salad
Makes 1 serving
This snack is great when you have leftover sweet potatoes and cooked chicken. When you make a lunch or dinner recipe that calls for roasted sweet potatoes or chicken breast, make extra to use for this snack!
INGREDIENTS
2 teaspoons apple cider vinegar
pinch of kosher salt
freshly ground pepper
2 teaspoons olive oil
3 ounces roasted boneless, skinless chicken breast, cut into ½-inch cubes
½ cup roasted sweet potatoes, cut into ½-inch cubes
½ an English cucumber, cut in ½-inch pieces
1 tablespoon parsley leaves, roughly chopped
2 scallions, thinly sliced
PREPARATION
Pour the apple cider vinegar into a medium mixing bowl and season with salt and pepper. Whisk together, then slowly add the olive oil, continuing to whisk vigorously. When the olive oil is incorporated, add all other ingredients to the bowl and toss to coat and combine. Serve immediately, or store in an airtight container in the fridge for up to 12 hours, until you're ready to eat.
If you're on the 1,400 calorie plan: Sorry, this snack isn't a part of your plan :( Check here for your snack options!
If you're on the 1,700, 2,000, or 2,300 calorie plan: Prepare this recipe as written. 300 calories, 12 g fat (2 g saturated fat), 24 g carbohydrate (4.2 g dietary fiber, 8.8 g sugars), 24 g protein
2.
Chocolate-Banana Smoothie
Makes 1 serving
This smoothie works best if you peel and freeze the banana ahead of time, but it's fine to use a banana that isn't frozen.
INGREDIENTS
½ a large, ripe, banana, peeled and frozen, cut in 1-inch chunks
¾ cup plain, unsweetened, nonfat Greek yogurt
½ cup plain, unsweetened almond milk
½ teaspoon vanilla extract
1 tablespoon natural, unsalted almond butter
1 tablespoon unsweetened cocoa powder
PREPARATION
Combine all ingredients in a blender and blend on high until the mixture is smooth. Serve immediately, or store in an airtight thermos or jar in the fridge until you're ready to eat, up to 12 hours.
If you're on the 1,400 calorie plan: Sorry, this snack isn't a part of your plan :( Check here for your snack options!
If you're on the 1,700, 2,000, or 2,300 calorie plan: Prepare this recipe as written. 299 calories, 11 g fat (1 g saturated fat), 27 g carbohydrate (5.6 g dietary fiber, 16.2 g sugars), 23 g protein
3.
Apple and Tuna Salad In Lettuce Boats
Makes 1 serving
Eating the tuna salad in lettuce boats makes things more fun. If you want, you can forgo the ~fun~ and just eat the tuna salad with a fork, skipping the lettuce boats.
INGREDIENTS
1 medium apple
1 5-ounce can tuna, drained (4 ounces tuna)
1 tablespoon organic mayonnaise
½ teaspoon dijon mustard
2 chives, thinly sliced
freshly ground pepper
squeeze of lemon juice
4 romaine leaves, washed and dried
PREPARATION
Core the apple. Slice one half of the apple into 4 wedges and chop the other half into rough ¼-inch cubes. Put the cubes in a small mixing bowl and set the wedges aside on a plate.
To the small mixing bowl with the chopped apple, add the tuna, mayonnaise, mustard, chives, freshly ground pepper, and lemon juice. Mix everything together with a fork until it's evenly coated and combined.
Put the romaine leaves on the plate with the apple wedges, then divide the tuna salad mixture among the leaves. Serve immediately. If you're packing this snack to-go, keep the tuna salad and romaine leaves separate until you're ready to eat. Also, don't slice the remaining apple half into wedges; squeeze some additional lemon juice onto the exposed apple flesh to keep it from browning, then slice it when you're ready to eat. Make sure everything is refrigerated until you're ready to eat.
If you're on the 1,400 calorie plan: Sorry, this snack isn't a part of your plan :( Check here for your snack options!
If you're on the 1,700, 2,000, or 2,300 calorie plan: Prepare this recipe as written. 278 calories, 10 g fat (1.6 g saturated fat), 24 g carbohydrate (4.1 g dietary fiber, 17.7 g sugars), 23 g protein
4.
Baked Apple with Coconut and Greek Yogurt
Makes 1 serving
INGREDIENTS
1 small apple
½ teaspoon cinnamon
½ tablespoon coconut oil
2 tablespoons unsweetened shredded coconut
1 cup plain, unsweetened, nonfat Greek yogurt
¼ teaspoon vanilla extract
PREPARATION
Preheat the oven to 375°F and line a small baking dish or skillet with parchment paper.
Use a paring knife to cut the core out of the apple, without cutting all the way through to the bottom (leave about a ½-inch of uncut apple at the bottom), then cut away a little bit extra, so there's a well in the apple that's about ¾-inch in diameter. Put the cored apple in the center of the lined baking dish, then sprinkle with cinnamon. Spoon the coconut oil into the well in the center of the apple. Bake until the apple is very soft, 30-35 minutes.
As soon as the apple comes out of the oven, sprinkle it with the shredded coconut then let it sit for at least 5 minutes before eating.
Mix the Greek yogurt and vanilla in a medium bowl, then slice the apple into 2 or 4 pieces and serve it atop the Greek yogurt. Sprinkle with extra cinnamon, if you want.
If you're on the 1,400 calorie plan: Sorry, this snack isn't a part of your plan :( Check here for your snack options!
If you're on the 1,700, 2,000, or 2,300 calorie plan: Prepare this recipe as written. 304 calories, 12 g fat (10 g saturated fat), 25 g carbohydrate (3.5 g dietary fiber, 20.5 g sugars), 24 g protein
5.
Pineapple, Macadamia Nut, and Cottage Cheese Parfait Makes 1 serving
INGREDIENTS
¾ cup 1% low-fat cottage cheese
1 cup diced pineapple
5 macadamia nuts, roughly chopped
PREPARATION
In a small bowl or jar, layer half the cottage cheese, half the pineapple chunks, and half the macadamia nuts, then repeat with the remaining ingredients. You can also just dump everything together, if you don't care about the cuteness factor. Serve immediately, or keep in an airtight container in the fridge for up to 1 day until you're ready to eat.
If you're on the 1,400 calorie plan: Sorry, this snack isn't a part of your plan :( Check here for your snack options!
If you're on the 1,700, 2,000, or 2,300 calorie plan: Prepare this recipe as written. 300 calories, 12 g fat (2.8 g saturated fat), 25 g carbohydrate (3.1 g dietary fiber, 21.3 g sugars, 23 g protein