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.
1.
Tomato and Avocado Omelet
Makes 1 serving
INGREDIENTS
¼ avocado, diced into ¼-inch pieces
4 grape tomatoes, quartered
1 tablespoon cilantro or parsley, coarsely chopped (optional)
squeeze of lime juice
pinch of kosher salt
3 egg whites (or 9 tablespoons liquid egg whites)
1 cup strawberries
If you're on the 1,400 or 1,700 calorie plan: Prepare this recipe as written. 258 calories, 10 g fat (2 g saturated fat), 24 g carbohydrate (8.8 g dietary fiber, 12.8 g sugars), 18 g protein
If you're on the 2,000 calorie plan: increase to 4 egg whites (or ¾ cup liquid egg whites) and ⅓ avocado. 333 calories, 14 g fat (3 g saturated fat), 26 g carbohydrate (10.1 g dietary fiber, 13.4 g sugars), 25.8 g protein
If you're on the 2,300 calorie plan: increase to 4 egg whites (or ¾ cup liquid egg whites) and ⅓ avocado, and serve with 1 slice of whole grain bread. 464 calories, 20 g fat (3 g saturated fat), 42 g carbohydrate (16 g dietary fiber, 16 g sugars), 29 g protein
PREPARATION
In a small mixing bowl, combine avocado, tomato, herbs, lime juice, and a pinch of kosher salt. Toss together and set aside.
Heat a large nonstick skillet over medium heat, then add the liquid egg whites. Cook, moving the egg whites around with a rubber spatula, until the egg whites are cooked on the bottom but still slightly jiggly on top, about 2 minutes.
Use a spoon to scatter the avocado-tomato mixture over half of the omelet. Turn the heat off, then fold the omelet in half and slide it onto a plate to serve with the strawberries on the side.
2.
Peach and Pecan Yogurt Parfait
Makes 1 serving
INGREDIENTS
½ cup plain, unsweetened, nonfat Greek yogurt
¼ teaspoon vanilla extract
sprinkle of cinnamon
1 large peach, cored and diced into ½-inch pieces
10 pecan halves, roughly chopped
If you're on the 1,400 or 1,700 calorie plan: Prepare this recipe as written. 259 calories, 11 g fat (0.9 g saturated fat), 26 g carbohydrate (4.5 g dietary fiber, 19.6 g sugars), 14 g protein
If you're on the 2,000 calorie plan: use ¾ cup Greek yogurt and 15 pecan halves. 340 calories, 16 g fat (1.3 g saturated fat), 29 g carbohydrate (5.1 g dietary fiber, 22.1 g sugars), 20 g protein
If you're on the 2,300 calorie plan: use 1 cup Greek yogurt, 20 pecan halves, and sprinkle with 2 tablespoons low-sugar granola. 464 calories, 20 g fat (2.3 g saturated fat), 43 g carbohydrate (7.2 dietary fiber, 28.5 g sugars), 28 g protein
PREPARATION
In a small bowl, mix together the Greek yogurt, vanilla extract, and cinnamon. Spoon the chopped peach on top, then sprinkle with the pecans. Finish with some extra cinnamon if you want.
3.
Kale and Sweet Potato Hash
Makes 1 serving
This is a super easy breakfast if you have leftover roasted sweet potatoes, or you can make them specifically for this. Roast the sweet potatoes at night to save time in the morning.
INGREDIENTS
1 cup kale, ribs and stems removed, thinly sliced into ribbons
1 clove garlic, minced
pinch of kosher salt
freshly ground pepper
½ cup roasted sweet potatoes, cut in ½-inch cubes (recipe below)
2 large eggs
If you're on the 1,400 or 1,700 calorie plan: Prepare this recipe as written. 263 calories, 10 g fat (3.3 g saturated fat), 27 g carbohydrate (4.4 g dietary fiber, 8.9 g sugars), 16.3 g protein
If you're on the 2,000 calorie plan: increase to 3 eggs . 335 calories, 15 g fat (4.9 g saturated fat), 27 g carbohydrate (4.4 g dietary fiber, 9.1 g sugars), 23 g protein
If you're on the 2,300 calorie plan: increase to 3 eggs cooked in 2 teaspoons olive oil, 3/4 cup of roasted sweet potatoes, and 2 cups kale. 462 calories, 22 g fat (5.5 g saturated fat), 41 g carbohydrate (7 g dietary fiber, 13.3 g sugars), 25 g protein
PREPARATION
Heat a medium nonstick skillet over medium heat, then add the kale ribbons, the minced garlic, kosher salt, pepper, and 2 tablespoons of water. Cook until the kale is wilted and bright green, the garlic is soft, and the water is evaporated, about 2 minutes.
Add roasted sweet potatoes to the skillet and cook, stirring often, just until the sweet potatoes are heated through, about 1 minute. When everything is hot, slide the vegetables onto a plate, cover them with foil, and set them aside while you cook the eggs.
Wipe out the nonstick skillet with a paper towel, then heat it over medium-low heat. Crack the two eggs into the skillet, sprinkle with a pinch of kosher salt and some freshly ground pepper, and cook until the whites are set but the yolks are still runny, 2-3 minutes.
To serve, slide the eggs over the cooked kale and sweet potatoes and eat immediately.
Roasted Sweet Potatoes
Makes about 2 cups
INGREDIENTS
½ teaspoon olive oil
2 medium sweet potatoes
pinch of kosher salt
freshly ground pepper
PREPARATION
Preheat the oven to 425°F and line a large, rimmed baking sheet with parchment paper. Brush the parchment with olive oil.
Wash and dry the sweet potatoes, then cut them into ½-inch cubes. Spread the cubed sweet potatoes out over the baking sheet and season them with a little bit of salt and pepper. Roast in the preheated oven until they're soft and lightly browned, 20-25 minutes.
Let the sweet potatoes cool slightly before eating, and cool leftovers completely before storing in an airtight container in the fridge for up to 5 days.
4.
Banana Green Smoothie
Makes 1 serving
INGREDIENTS
½ large banana, peeled, frozen if possible
½ cup plain, unsweetened nonfat Greek yogurt
1 cup unsweetened almond milk
1 cup baby spinach
¼ teaspoon vanilla extract
1 tablespoon almond butter
If you're on the 1,400 or 1,700 calorie plan: Prepare this recipe as written. 255 calories, 11 g fat (0.6 g saturated fat), 22 g carbohydrate (3.8 g dietary fiber, 13.8 g sugars), 17 g protein
If you're on the 2,000 calorie plan: increase to ¾ cup of Greek yogurt and 1 tablespoon + 1 teaspoon almond butter. 330 calories, 14 g fat (0.8 g saturated fat), 27 g carbohydrate (4.3 g dietary fiber, 16.4 g sugars), 24 g protein
If you're on the 2,300 calorie plan: increase to 1 large banana, ¾ cup Greek yogurt, and 1 ½ tablespoons almond butter. 450 calories, 18 g fat (1.2 g saturated fat), 44 g carbohydrate (7.1 g dietary fiber, 23 g sugars), 28 g protein
PREPARATION
Combine all ingredients in a blender and blend on high until the mixture is smooth, about 30 seconds.
5.
Spring Vegetable and Feta Egg White Frittata
Makes 2 servings (save one for leftovers!)
INGREDIENTS
1 medium (5 ounce) yukon gold potato, washed and cut in ½-inch cubes (about 1 cup)
2 medium carrots, peeled and cut in coins ¼-inch thick (about 1 cup)
2 cloves garlic, minced
1 cup snap peas, ends trimmed, cut in 1/2 -inch pieces
1 tablespoon olive oil
1 cup egg whites
pinch of kosher salt
freshly ground pepper
1 ounce feta cheese, crumbled (about 2 tablespoons)
a few fresh basil leaves, rough chopped, for garnish (optional)
If you're on the 1,400 or 1,700 calorie plan: Prepare this recipe as written. 262 calories, 10 g fat (3.1 g saturated fat), 25 g carbohydrate (4.4 g dietary fiber, 5.7 g sugars), 18 g protein
If you're on the 2,000 calorie plan: increase to 1 ½ cup liquid egg whites and 1 ½ ounces feta cheese. 312 calories, 12 g fat (4.2 g saturated fat), 25 g carbohydrate (3.5 g dietary fiber, 4.2 g sugars), 26 g protein
If you're on the 2,300 calorie plan: increase to 2 medium (5 ounce) Yukon gold potatoes (about 2 cups, chopped), 1 ½ cup liquid egg whites, 1 ½ tablespoons olive oil, and 2 ounces feta cheese. 426 calories, 18 g fat (5.8 g saturated fat), 39 g carbohydrate (5.3 g dietary fiber, 5.7 g sugars), 27 g protein
PREPARATION
Preheat the oven to 375°F.
Bring ½ cup of water to a boil in a large, oven-safe skillet with a lid. Add ¼ teaspoon of kosher salt and the cubed potatoes. Cover the skillet and cook over medium heat for 5 minutes. Add the sliced carrots and minced garlic and cook, covered, for 5 minutes more, until the potatoes are soft and the carrots are still slightly crisp. Turn the heat down to low, add the snap peas and cook, uncovered, until the snap peas are bright green and almost all the water has evaporated, about 2 minutes more. When the vegetables are cooked, transfer them to a bowl or plate and wipe out the skillet.
Beat the egg whites vigorously with a whisk or an electric mixer until they're frothy and bubbling, about 45 seconds.
Heat the olive oil in the clean, dry skillet over medium heat. If you have a pastry brush, use it to brush the bottom of the pan and about 2 inches up the sides with olive oil. If you don't have a pastry brush, swirl the oil around the bottom and sides of the pan. When the oil is hot, add the egg whites, then scatter the cooked vegetables evenly over top. Let the frittata cook on the stove for 2 minutes to set the eggs on the bottom slightly. Sprinkle the feta cheese on top.
Transfer the skillet to the oven and cook until the frittata is puffed, cooked through (the center shouldn't jiggle when you shake it), and slightly browned, about 15 minutes.
Let the frittata cool in the skillet for 5 minutes, then serve half immediately. Let the remaining half cool completely before storing it in an airtight container in the fridge to eat another day.