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.
Chopped Chicken Salad with Grapes and Dijon Mustard
Makes 1 serving
This snack is super easy when you have leftover cooked chicken. Plan ahead and cook an extra chicken breast or two every time you make a lunch or dinner recipe that calls for chicken breast. Or, buy a rotisserie chicken at the supermarket and remove the skin.
3 ounces roasted skinless chicken breast, cut in ½-inch cubes
1 teaspoon dijon mustard
3 chives, thinly sliced
1 tablespoon parsley leaves, roughly chopped
1 cup grapes, halved
If you're on the 1,400 calorie plan: Prepare this recipe as written. 203 calories, 2.5 g fat (0.7 g saturated fat), 25 g carbohydrate (0.9 g dietary fiber, 21.2 g sugars), 20 g protein
If you're on the 1,700, 2,000, or 2,300 calorie plan: increase to 4 ounces roasted chicken breast and add a little extra dijon mustard if you want. 235 calories, 3 g fat (0.9 g saturated fat), 25 g carbohydrate (0.9 g dietary fiber, 21.2 g sugars), 27 g protein
Put the cubed chicken breast in a small mixing bowl, then add the mustard and toss to coat the chicken. Add the remaining ingredients and toss together. Serve immediately or refrigerate in an airtight container for up to 24 hours.
Balsamic-Marinated Strawberries with Cottage Cheese and Mint
Makes 1 serving
You can toss the strawberries with balsamic right before you eat, but they'll taste better if they sit in the vinegar for a minimum of two hours and a maximum of 24 hours. (Perfect if you're preparing this in the morning and taking it on-the-go!) Just make sure to keep it refrigerated.
6 large strawberries, hulled and thinly sliced (about 1 cup)
1 teaspoon balsamic vinegar
few drops of vanilla extract (optional)
¾ cup 1% low-fat cottage cheese
3 mint leaves, roughly chopped
If you're on the 1,400 calorie plan: Prepare this recipe as written. 190 calories, 2.5 g fat (1.5 g saturated fat), 22 g carbohydrate (3.5 g fiber, 16.2 g sugars), 20 g protein
If you're on the 1,700, 2,000, or 2,300 calorie plan: increase to 1 cup 1% cottage cheese . 227 calories, 3 g fat (2 g saturated fat), 24 g carbohydrate (3.5 g dietary fiber, 18.7 g sugars), 26 g protein
In a small bowl, toss the sliced strawberries with the balsamic vinegar and vanilla extract (if you're using it). For the most delicious snack, let the strawberries sit in the vinegar for at least 2 hours and up to 24 hours in an airtight container in the fridge.
When you're ready to eat, put the cottage cheese in a bowl, top with the strawberries, and sprinkle with the mint leaves.
Blackberry-Flax Seed Yogurt Parfait
Makes 1 serving
1 cup blackberries, divided
¾ cup plain, unsweetened, nonfat Greek yogurt
¼ teaspoon vanilla extract
1 tablespoon ground flax seed
sprinkle of cinnamon
If you're on the 1,400 calorie plan: Prepare this recipe as written. 207 calories, 3 g fat (0 g saturated fat), 25 g carbohydrate (9.6 g dietary fiber, 16.7 g sugars), 20 g protein
If you're on the 1,700, 2,000, or 2,300 calorie plan: increase to 1 cup plain, unsweetened, nonfat Greek yogurt. 239 calories, 3 g fat (0 g saturated fat), 27 g carbohydrate (9.6 g dietary fiber, 19 g sugars), 26 g protein
Put half the blackberries in a small bowl and use a fork to mash them into a chunky paste. Add the Greek yogurt and vanilla extract and stir everything together to thoroughly mix. Transfer to a small serving bowl and top with the remaining blackberries, ground flax seed, and cinnamon.
Peach and Turkey Roll-Ups with Chive Ribbons
Makes 1 serving
For this recipe, long chives are tied around the peach-turkey roll-ups. The chives add a little bit of crunch, but the ribbons are mostly just cute. If the cuteness of your snack isn't something you care about, you can just thinly slice 3 chives, sprinkle them on the turkey, and not tie the ribbons.
6 chives (the longer the better)
3 ounces low-sodium deli turkey breast, thinly sliced in about 8 slices
1 large peach, cored and cut in 8 wedges
If you're on the 1,400 calorie plan: Prepare this recipe as written. 189 calories, 1.5 g fat (0.3 g saturated fat), 25 g carbohydrate (4.7 g dietary fiber, 22 g sugars), 19 g protein
If you're on the 1,700, 2,000, or 2,300 calorie plan: increase to 4 ounces deli turkey. 216 calories, 1.8 g fat (0.4 g saturated fat), 25 g carbohydrate (4.7 g dietary fiber, 22 g sugars), 25 g protein
Thinly slice two of the chives and leave the other 4 whole.
Make four roll-ups by rolling 2 peach wedges and a sprinkle of sliced chives in 1-2 slices of turkey. Wrap each roll-up in a chive, and tie the chive in a knot, to keep the roll-up together (and also to look adorable). Serve immediately, or make the roll-ups up to 1 day in advance and store in the fridge.
Two-Ingredient Banana Pancake
Makes 1 serving
To make this pancake work, you need a blender and a true non-stick pan. If your nonstick skillet is old or scraped, you may need to brush it with a little bit of olive oil to keep the pancake from sticking.
4 large egg whites (or, ¾ cup liquid egg whites)
1 small, ripe banana
pinch kosher salt (optional)
sprinkle of cinnamon (optional)
If you're on the 1,400 calorie plan: Prepare this recipe as written. 181 calories, .5 g fat (.1 g saturated fat), 23 g carbohydrate (2.6 g dietary fiber, 12.4 g sugars), 21.1 g protein
If you're on the 1,700, 2,000, or 2,300 calorie plan: increase to 5 large egg whites (or 15 tablespoons liquid egg whites) and 1 medium banana. 217 calories, .6 g fat (.2 g saturated fat), 27 g carbohydrate (3.1 g dietary fiber, 14.5 g sugars), 26 g protein
Put the egg whites and the peeled banana in a blender (with the kosher salt and cinnamon, if you're using them) and blend on high until the mixture is smooth.
Heat a large nonstick skillet with a lid over medium heat. Pour the banana-egg white mixture into the hot skillet, and let it cook, uncovered, for 2 minutes, until the edges start to brown. Cover the skillet and turn the heat down to low, then cook until the "pancake" is cooked through and doesn't jiggle when you shake the pan, about 10 minutes.
Use a large plastic or rubber spatula to carefully flip the pancake, then turn the heat back up to medium and cook, uncovered, just until the underside of the pancake starts to brown, about 2 minutes more.
Serve immediately, sprinkled with some additional cinnamon if you want.
Want to print these recipes?
Here is a printable version of all the recipes for anyone on the 1,400 calorie plan.
Here is a printable version of all the recipes for anyone on the 1,700 calorie plan.
Here is a printable version of all the recipes for anyone on the 2,000 calorie plan.
Here is a printable version of all the recipes for anyone on the 2,300 calorie plan.