back to top
Food

5 Healthy Dinners To Eat For BuzzFeed's Get Fit Challenge

These recipes are part of a nutritionist-approved meal plan designed to make you look and feel great. To see the full meal plan, click here.

Posted on

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.

Advertisement

Thai Beef Salad Lettuce Boats

Makes 1 serving

INGREDIENTS

1 scallion, green and white divided

1 teaspoon peanut oil or canola oil

1 tablespoon minced shallot

2 teaspoons minced ginger (optional, but recommended)

4 ounces ground beef (95% lean, 5% fat)

1 clove garlic, minced

1 cup green beans, ends trimmed, cut into 1-inch pieces

½ a red bell pepper, cored, seeds removed, thinly sliced and cut into 1-inch pieces

1 teaspoon fish sauce (you can substitute tamari)

juice of ½ lime

red chili flakes (optional)

1 tablespoon parsley leaves

1 tablespoon basil leaves, torn

1 tablespoon cilantro leaves

4 romaine lettuce leaves

If you're on the 1,400 or 1,700 calorie plan: Prepare this recipe as written. 294 calories, 10 g fat (3.8 g saturated fat), 17 g carbohydrate (4.8 g dietary fiber, 0.7 g sugars), 34 g protein

If you're on the 2,000 calorie plan: increase to 5 ounces 95% lean ground beef, and add ⅓ cup cooked brown rice when you add the herbs at the end. 416 calories, 12 g fat (4.6 g saturated fat), 35 g carbohydrate (4.8 g dietary fiber, 0.7 g sugars), 42 g protein

If you're on the 2,300 calorie plan: increase to 6 ounces 95% lean ground beef, and add ½ cup cooked brown rice when you add the herbs at the end. 492 calories, 16 g fat (5.3 g saturated fat), 37 g carbohydrate (4.8 g dietary fiber, 0.7 g sugars), 42 g protein

PREPARATION

Thinly slice the scallion white, then cut the green into 1-inch pieces and set aside.

Heat the oil a large skillet over medium heat. Add the minced shallot, ginger, and sliced scallion whites and cook, stirring often, just until fragrant and starting to soften, about a minute. Add the ground beef, stir, and break up any big pieces. Cook, stirring occasionally, until the beef is almost cooked but still slightly pink in places, about 2 minutes. Add the garlic, green beans, and red pepper and continue to cook, stirring occasionally, until the beef is completely cooked and the vegetables are warm but still very crunchy, about 2 minutes more. Drain any excess grease by tipping the pan and pouring it out.

Turn the heat off under the skillet, then add the fish sauce, lime juice, red chili flakes, herbs, and reserved scallion greens. Stir everything together so that it's all evenly mixed.

Lay the lettuce leaves on a plate and divide the beef mixture evenly between the leaves, spreading the beef out down the center of the leaves so that they're easy to pick up. Serve immediately.

One-Pan Chicken with Fennel, Tomatoes, Olives, and Spinach

Makes 1 serving

INGREDIENTS

4 ounces boneless, skinless chicken breast (about ½ a large breast)

kosher salt

freshly ground pepper

½ cup low sodium chicken stock

1 teaspoon crushed red pepper flakes (optional, to taste)

2-4 cloves garlic, crushed

½ a lemon, cut crosswise in ½-inch slices

6 cherry tomatoes, halved

1 small bulb fennel, sliced lengthwise in wedges 1-inch thick

5 kalamata olives, halved

1 cup loosely packed baby spinach

If you're on the 1,400 or 1,700 calorie plan: Prepare this recipe as written. 290 calories, 10 g fat (0.8 g saturated fat), 18 g carbohydrate (6 g dietary fiber, 2.8 g sugars), 32 g protein

If you're on the 2,000 calorie plan: increase to 5 ounces boneless, skinless chicken breast and add 1 small (4 ounce) yukon gold potato, cut in slices ¼-inch thick (½ cup slices) and 1 teaspoon olive oil. Add the potato slices and olive oil when you add the fennel and cherry tomatoes. 424 calories, 12 g fat (1 g saturated fat), 36 g carbohydrate (7.5 g dietary fiber, 3.5 g sugars), 43 g protein

If you're on the 2,300 calorie plan: increase to 6 ounces boneless, skinless chicken breast and add 1 medium (5 ounce) yukon gold potato, cut in slices ¼-inch thick (¾ cup of slices) and 1 teaspoon olive oil. Add the potato slices and olive oil when you add the fennel and cherry tomatoes. 478 calories, 14 g fat (1.2 g saturated fat), 39 g carbohydrate (7.5 g dietary fiber, 3.5 g sugars), 49 g protein

PREPARATION

Season chicken breast with a little bit of salt and pepper on all sides, and let it sit on the counter for at least 10 minutes but no more than 20 minutes, so that it's not refrigerator cold.

Pour the chicken stock into a large skillet or sauce pot with a lid, season it with a little bit of salt and pepper, then bring it to a simmer over high heat. As soon as the liquid is boiling, add the red pepper flakes, garlic, lemon slices, cherry tomatoes, fennel, and olives, spread everything out over the bottom of the pan, then lay the chicken breast on top. Cover the pan and turn the heat down to medium-low.

Cook, covered, until a thermometer inserted in the center of the breast reads 165°F, 8-10 minutes.

As soon as the chicken is cooked, remove it from the skillet and let it rest on a cutting board for 5 minutes. Turn the heat off under the skillet and rain any remaining liquid from the skillet by tilting the pan and using a spatula to keep the vegetables in. Take out the lemon slices and garlic and throw them away. With the skillet still off the heat, add the spinach and toss everything together, so that the spinach wilts just a little bit.

Transfer the vegetables to a plate. Slice the chicken and serve it atop the vegetables.

Advertisement

Marinated Flank Steak with Cauliflower "Rice" and Mustard Greens

Makes 1 serving

For this recipe, you'll have to marinate the skirt steak for at least 6 hours. Ideally you'll use a food processor to mince cauliflower, but you can also do it with a box grater or a knife.

INGREDIENTS
For the marinated skirt steak:

1 tablespoon tamari (or coconut aminos)

2 tablespoons pineapple juice

1 teaspoon apple cider vinegar (you can substitute white vinegar)

1 clove garlic, crushed

1 teaspoon minced ginger

4 ounces flank steak, fat removed, sliced into strips crosswise, about ½-inch thick

For the steak, cauliflower rice, and mustard greens:

1 ½ cups cauliflower florets

1 teaspoon peanut oil (or coconut oil)

marinated skirt steak (above)

2 tablespoons low sodium chicken stock (you can substitute water)

1 clove garlic, minced

1 teaspoon minced ginger

1 scallion, green and white separated, thinly sliced

2 teaspoons tamari (or coconut aminos)

1 cup mustard greens, stems removed, leaves thinly sliced into ribbons (you can substitute kale)

If you're on the 1,400 or 1,700 calorie plan: Prepare this recipe as written. 304 calories, 12 g fat (4.5 g saturated fat), 17 g carbohydrate (8.3 g dietary fiber, 1.9 g sugars), 32 g protein

If you're on the 2,000 calorie plan: increase to 5 ounces flank steak, and add ½ cup cooked brown rice at the very end, when the cauliflower is tender. 447 calories, 15 g fat (5.6 g saturated fat), 38 g carbohydrate (10 g dietary fiber, 1.9 g sugars) 40 g protein

If you're on the 2,300 calorie plan: increase to 6 ounces flank steak, and add ½ cup cooked brown rice at the very end, when the cauliflower is tender. 497 calories, 17 g fat (6.5 g saturated fat), 38 g carbohydrate (10 g dietary fiber, 1.9 g sugars), 48 g protein

PREPARATION
For the marinated skirt steak:

Combine all ingredients except the steak in a small airtight container or ziploc bag, and shake or stir everything together to combine. Add the skirt steak and shake or stir to coat the steak with the marinade. Refrigerate and marinate for a minimum of 6 and a maximum of 24 hours, flipping halfway through.

For the steak, cauliflower rice, and mustard greens:

Add the cauliflower florets to a food processor fitted with the blade attachment, and pulse 10-15 times, until the florets are roughly the consistency of rice. Some chunks are OK, just pick them out before you cook. If you don't have a food processor, you can grate the florets on a box grater or mince them by hand, but it's messy.

Once the steak is marinated, take it out of the marinade and pat it dry with paper towels. Throw the marinade away.

Heat the peanut oil in a large skillet over medium-high heat. When the oil is hot, add the skirt steak strips, spreading them out so they're not touching. Cook, without touching the steak, until the undersides are lightly browned, about 90 seconds. Flip the steak strips and cook until both sides are browned and the steak is cooked to medium-rare, about 90 seconds more. Use a spoon or spatula to take the steak strips out of the pan and set them aside on a plate.

Turn the heat on the skillet down to medium-low and add the chicken stock, garlic, ginger, and scallion whites. As the chicken stock simmers, scrape the bottom of the pan with a spoon or spatula, to release any browned steak bits stuck to the pan. Cook until the stock is almost evaporated and the garlic and ginger are fragrant, about 45 seconds. Add the raw cauliflower rice, tamari, and mustard greens. Cook, stirring occasionally, until the cauliflower is tender and the mustard greens are bright green, about 4 minutes. If the liquid evaporates and things start to stick, add a splash of water.

When the cauliflower is tender, add the cooked steak strips and the sliced scallion greens, toss everything together, and serve immediately.

Spicy Roasted Tofu and Portobello Mushroom Bowl

Makes 1 serving

INGREDIENTS

5 ounces extra firm tofu

2 teaspoons unseasoned rice vinegar, divided

2 teaspoons fish sauce (you can substitute tamari), divided

1 teaspoon peanut oil

2 large portobello mushroom caps, cut into strips about ½-inch thick

½ a small red Thai chili, halved, seeds removed, thinly sliced lengthwise (optional)

2 large egg whites (or 6 tablespoons liquid egg whites)

½ english cucumber, cut into matchsticks 2 inches long, ½-inch wide and ½-inch thick

1 tablespoon parsley leaves

1 tablespoon cilantro leaves

1 scallion, thinly sliced on a bias

If you're on the 1,400 or 1,700 calorie plan: Prepare this recipe as written. 316 calories, 12 g fat (2.4 g saturated fat), 16 g carbohydrate (4.7 g dietary fiber, 2 g sugars), 36 g protein

If you're on the 2,000 calorie plan: increase to 3 egg whites (9 tablespoons liquid egg whites), and add ⅓ cup cooked brown rice when you mix the cucumber, herbs, mushrooms, and tofu at the end. 422 calories, 14 g fat (2.5 g saturated fat), 33 g carbohydrate (5.8 g dietary fiber, 2.2 g sugars), 41 g protein

If you're on the 2,300 calorie plan: increase to 3 egg whites (9 tablespoons liquid egg whites) plus one whole egg, and add ⅓ cup cooked brown rice when you mix the cucumber, herbs, mushrooms, and tofu at the end. 491 calories, 19 g fat (4.1 g saturated fat), 33 g carbohydrate (5.8 g dietary fiber, 2.5 g sugars), 47 g protein

PREPARATION

Preheat the oven to 425°F and line a large, rimmed baking sheet with parchment paper.

Drain the tofu and use paper towels to dry it thoroughly. Cut the tofu into strips, roughly 2 inches long, ½-inch wide, and ½-inch thick. Set aside.

In a medium mixing bowl, combine 1 teaspoon unseasoned rice vinegar, 1 teaspoon fish sauce, and the peanut oil. Stir together, then add the tofu and gently toss the tofu with your hands, coating it with the liquid. Try not to break up the pieces of tofu, but it's no big deal if a couple of them get broken up. Spread the tofu out over about ⅓ of the baking sheet, leaving behind liquid in the mixing bowl and reserving it. Roast the tofu in the preheated oven for 15 minutes. Meanwhile, add sliced mushrooms and chili to the same mixing bowl and toss with the remaining to coat. When the tofu has been roasted for 15 minutes, take the baking sheet out of the oven and spread the mushrooms and chili out over the remaining ⅔ of the baking sheet. Continue to roast tofu with mushrooms until the chili is shriveled, the mushrooms are very soft, and the tofu is light brown and crispy on the bottom, about 15 minutes more. When the tofu and mushrooms are done, take the baking sheet out of the oven and set it aside.

Heat a small nonstick skillet over medium-low heat. Whisk the egg whites together, then add them to the skillet. Cook, moving the egg whites around constantly with a wooden spoon or rubber spatula, until the whites are cooked through, about a minute. Turn the heat off underneath the skillet.

In a large mixing bowl, combine the remaining 1 teaspoon rice vinegar and 1 teaspoon fish sauce. Add the cucumber, parsley, cilantro, and scallion, and toss to coat everything. Add the mushrooms, tofu, and egg whites to the bowl and toss everything together, breaking up the egg whites.

Transfer to a serving bowl and serve immediately.

Collard-Wrapped Turkey Burger with Turnip "Fries"

Makes 1 serving

INGREDIENTS

2 large turnips (big enough to yield 1.5 cups raw "fries," instructions below)

2 teaspoons peanut oil, coconut oil, or canola oil, divided

kosher salt

freshly ground pepper

1 scallion, green thinly sliced, white finely minced

4 ounces ground turkey (97% lean)

¼ teaspoon paprika

2 large collard green leaves, stems removed

2 ½-inch slices beefsteak tomato

a few thin slices red onion (optional)

½ teaspoon mustard (no sugar added)

If you're on the 1,400 or 1,700 calorie plan: Prepare this recipe as written. 309 calories, 13 g fat (2.7 g saturated fat), 15 g carbohydrate (4.6 g dietary fiber, 7.8 g sugars), 33 g protein

If you're on the 2,000 calorie plan: add 1 small (4 ounce) yukon gold potato (to yield ½ cup "fries"). Cut the potato, unpeeled, the same way you cut the turnip, toss it together with the turnip, and roast it at the same time. Increase to 5 ounces ground turkey. 425 calories, 13 g fat (2.8 g saturated fat), 34 g carbohydrate (5.7 g dietary fiber, 8.5 g sugars), 43 g protein

If you're on the 2,300 calorie plan: add 1 small (4 ounce) yukon gold potato (to yield ½ cup "fries"). Cut the potato, unpeeled, the same way you cut the turnip, toss it together with the turnip, and roast it at the same time. Increase to 6 ounces ground turkey. 483 calories, 15 g fat (3.3 g saturated fat), 35 g carbohydrate (5.7 g dietary fiber, 8.5 g sugars), 52 g protein

PREPARATION

Preheat the oven to 425°F and line a large, rimmed baking sheet with parchment paper.

Peel the turnips` and cut into "fries" that are roughly 3 inches long, ½-inch wide and ½-inch thick. It's OK if they're not all totally uniform. Put the turnip fries on the lined baking sheet, drizzle with 1 teaspoon oil, and sprinkle with a little bit of salt and pepper. Spread the turnip fries out and roast in the preheated oven until they're soft in the middle and slightly crispy on the outside, 20-25 minutes. While the turnip fries cook, make the turkey burger.

In a small mixing bowl, combine scallion whites and greens, ground turkey, paprika, a pinch of kosher salt, and some freshly ground pepper. Use your hands to mix everything together, then form it into a patty about ¾-inch thick. Put the patty in the fridge while you prepare the collard greens.

Simmer ¼ cup water in a large skillet over medium heat. Add one large collard green leaf to the simmering water and let it cook for about 30 seconds, then flip it and cook for another 30 seconds. This will soften the collard a little bit, so that it's easier to wrap around the burger and doesn't taste weird. Put the cooked leaf on a paper towel-lined plate, and repeat with the second leaf. You might only need one leaf, but cooking two will give you a thicker wrap, in case one rips.

Wipe out the skillet so that it's clean and dry, then return it to the stove. Heat the remaining 1 teaspoon of oil in the skillet over medium-high heat. When the oil in the skillet is very hot, lay the turkey patty in the skillet. Cook until the underside is deeply browned, about 5 minutes. Carefully flip the burger and cook until the meat is cooked through (a thermometer inserted into the center should read 165°F, and there should be no pink in the middle when you cut into the patty) and the underside is deeply browned, about 5 minutes more.

When the turkey burger is cooked, turn the heat off under the skillet. Lay the whole collard leaf on a plate with the turnip fries, then lay the burger in the center of the leaf. Top with mustard, sliced tomato, and sliced onion (if you're using it). Wrap and serve.

Recipes by Christine Byrne. Food Styling by Rebekah Peppler.

Every. Tasty. Video. EVER. The new Tasty app is here!

Dismiss