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.
Wild Rice, Cucumber, and Walnut Chicken Salad
Makes 1 serving
For this recipe, you'll need to cook a chicken breast. If you want, you can cook more than one, just cut up a little extra lemon and make sure your baking dish is big enough that the breasts aren't touching. Cooked chicken breasts will only keep about 4 days in an airtight container in the fridge though, so you probably don't want to cook more than 4 at once!
INGREDIENTS
olive oil, for greasing the baking dish
1 6-ounce boneless, skinless chicken breast (1 medium breast)
½ a lemon, thinly sliced
pinch of kosher salt
freshly ground pepper
1 tablespoon red wine vinegar
1 tablespoon tarragon or parsley leaves, chopped
½ tablespoon olive oil
1 cup arugula
½ cup cooked wild rice (¼ cup dry, cooked according to the package directions), at room temperature
½ a large English cucumber, thinly sliced
½ cup halved grape tomatoes
3 kalamata olives, thinly sliced
3 walnut halves, chopped
If you're on the 1,400 or 1,700 calorie plan: Prepare this recipe as written. 525 calories, 25 g fat (3.1 g saturated fat), 28 g carbohydrate (3.3 g dietary fiber, 1.1 g sugars), 47 g protein
If you're on the 2,000 or 2,300 calorie plan: increase to ¾ cup cooked wild rice and 1 cup halved grape tomatoes. 593 calories, 25 g fat (3.1 g saturated fat), 42 g carbohydrate (5 g dietary fiber, 4.1 g sugars), 50 g protein
PREPARATION
Preheat the oven to 400°F and brush a small, ovenproof baking dish with a little bit of olive oil. Season the chicken breast(s) with a pinch of kosher salt and some freshly ground pepper and lay it in the baking dish. Lay the sliced lemon on top of the chicken. Cover the dish with foil and cook the chicken in the preheated oven for 20 minutes, or until the chicken is cooked through and a thermometer inserted into the center of the breast reads 165°F.
Once the chicken has cooled to room temperature, cut it into ½-inch cubes and set it aside while you prepare the rest of the salad.
Combine the red wine vinegar and chopped tarragon in a large mixing bowl and whisk them together to combine. While continuing to whisk vigorously, add the olive oil in a slow, steady stream to make a vinaigrette. Add all ingredients, including the chicken, to the mixing bowl, and toss together to combine and coat with the vinaigrette. Serve immediately.
2.
Chicken, Chickpea, and Roasted Vegetable Salad
Makes 1 serving; you'll have leftover roasted vegetables if you're following the 1400 or 1700 calorie plan
For this salad, roast the chicken and vegetables the night before, then store everything in the fridge overnight. If you'll only be eating half the vegetables, cook two chicken breasts instead of one and save the leftover chicken and vegetables for lunch another day.
INGREDIENTS
2 medium bulbs fennel, cored and cut into 8 wedges, lengthwise
1 cup Brussels sprouts, roots trimmed, halved
4 medium carrots, peeled and cut crosswise into 1-inch pieces
2 tablespoons olive oil
pinch of kosher salt
freshly ground pepper
1 6-ounce boneless, skinless chicken breast
¼ cup canned chickpeas, rinsed and drained
1 tablespoon raw, unsalted sunflower seeds
¼ cup basil leaves, torn
drizzle of balsamic vinegar
If you're on the 1,400 or 1,700 calorie plan: Prepare this recipe as written. 524 calories, 24 g fat (3.6 g saturated fat), 29 g carbohydrate (9.2 g dietary fiber, 3.2 g sugars), 48 g protein
If you're on the 2,000 or 2,300 calorie plan: eat all the roasted vegetables instead of half, but decrease to 1 tablespoon olive oil, and increase to 1/2 cup chickpeas . 601 calories, 25 g fat (3.7 g saturated fat), 43 g carbohydrate (11.9 g dietary fiber, 3.2 g sugars), 51 g protein
PREPARATION
Preheat the oven to 400°F. Line a large, rimmed baking sheet with parchment paper.
In a large mixing bowl, combine the cut fennel, Brussels sprouts, carrots, olive oil, salt, and pepper. Toss together to coat the vegetables. Spread the vegetables out over the parchment-lined baking sheet and roast for 15 minutes. After 15 minutes, take the sheet tray out and move the vegetables around so that there's room in a corner of the sheet tray for the chicken breast. Place the chicken breast in the corner and put the sheet tray back in the oven. Continue to cook until the vegetables are roasted and the chicken is cooked through (a thermometer inserted in the center of the breast should read 165°F), about 20 minutes more.
Let the vegetables and chicken cool for about 10 minutes, then cut the chicken into bite-sized pieces and put it in a bowl with half the roasted vegetables (if you're on the 2000 or 2300 calorie plan, you'll eat all of the vegetables), chickpeas, sunflower seeds, and basil. Toss everything together and serve with a drizzle of balsamic vinegar.
Let leftover vegetables cool completely before storing in an airtight container in the fridge for up to 3 days.
3.
Salmon, Avocado, and Sweet Potato Kale Salad
Makes 1 serving
For this recipe you need to roast a salmon fillet. If you want, you can roast several 6-ounce fillets at once, then eat leftover fillets for other lunches and dinners. Leftover roasted salmon will keep for up to 4 days in an airtight container in the fridge.
INGREDIENTS
1 6-ounce fillet salmon, skinless
kosher salt
freshly ground pepper
2 ¼-inch slices of lemon
juice of ½ lemon
1 teaspoon olive oil
1 cup kale leaves, stems removed, leaves sliced into ribbons ½-inch thick
½ cup roasted sweet potato cubes (recipe below)
⅓ avocado, peeled and diced into ½-inch cubes
½ English cucumber, thinly sliced
1 tablespoon chopped dill (optional, but recommended)
1 tablespoon chopped parsley leaves
If you're on the 1,400 or 1,700 calorie plan: Prepare this recipe as written. 519 calories, 23 g fat (3.8 g saturated fat), 29 g carbohydrate (9.7 g dietary fiber, 9.2 g sugars), 49 g protein
If you're on the 2,000 or 2,300 calorie plan: increase to 1 ½ cups kale and ¾ cup roasted sweet potato. 595 calories, 23 g fat (3.8 g saturated fat), 46 g carbohydrate (12.4 g dietary fiber, 15.1 g sugars), 51 g protein
PREPARATION
Preheat the oven to 425°F and line a large, rimmed baking sheet with parchment paper.
Season the salmon fillet with a little bit of kosher salt and freshly ground pepper on all sides. Lay the lemon slices next to each other on the baking sheet, then place the seasoned salmon fillet on top of the lemon slices. Roast in the preheated oven until the salmon is opaque on the outside and flakes easily with a fork, but still pink on the inside. A salmon fillet 1-inch thick will take about 8 minutes to cook; a thicker fillet will take about an additional 4 minutes per extra ½-inch of thickness. Let the salmon cool at least 5 minutes, then cut it into 1-inch cubes.
In a medium mixing bowl, combine the lemon juice with a pinch of salt and some freshly ground pepper. Whisk the mixture, then add the olive oil while continuing to whisk. Add the kale ribbons and use your hands to massage the vinaigrette into the kale until it starts to soften, about 30 seconds. Add avocado, roasted sweet potato cubes, cucumber, and herbs, and toss everything together.
Transfer to a bowl and top with the cubed salmon. If you cooked the salmon ahead of time, it's fine to eat it cold in the salad.
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 the 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; cool leftovers completely before storing in an airtight container in the fridge for up to 5 days.
4.
Marinated Tofu, Egg and Vegetable Bowl
Makes 1 serving
For this recipe, you'll need to marinated the tofu at least 6 hours in advance. Since it's usually sold in a 12-ounce package, feel free to double the marinade recipe and marinate enough tofu for two meals.
INGREDIENTS
For the tofu:
6 ounces extra firm tofu
1 tablespoon unseasoned rice vinegar
1 tablespoon tamari
juice of ½ a lime
1 teaspoon honey
1 clove garlic, crushed
For the vegetable bowl:
2 teaspoons natural, unsalted almond butter
2 teaspoons rice vinegar
2 teaspoons tamari
1 scallion, thinly sliced on a bias
1 medium red bell pepper, cored, seeds removed, thinly sliced
1 medium carrot, peeled and grated
½ English cucumber, cut into matchsticks about 2-inches long and 1/4 -inch wide
1 tablespoon parsley leaves
1 tablespoon cilantro leaves
2 hard-boiled eggs (recipe below), quartered
If you're on the 1,400 or 1,700 calorie plan: Prepare this recipe as written. 508 calories, 24 g fat (5.6 g saturated fat), 30 g carbohydrate (8.7 g dietary fiber, 10.9 g sugars), 43 g protein
If you're on the 2,000 or 2,300 calorie plan: add ¼ cup chickpeas (drained and rinsed) when you add the vegetables to the tamari-vinegar mixture. 589 calories, 25 g fat (5.7 g saturated fat), 45 g carbohydrate (11.3 g dietary fiber, 11 g sugars), 46 g protein
PREPARATION
For the tofu: Drain any excess liquid from the tofu and cut it into strips about 2 inches long, ½-inch wide and ¼-inch thick. Put the tofu in a quart-sized ziploc bag or a container or baking dish big enough to fit the tofu in a single layer.
Whisk together the rice vinegar, tamari, lime juice, and honey, then add the garlic clove. Pour over the tofu in the ziploc bag or container. Refrigerate and marinate for a minimum of 6 and a maximum of 24 hours, flipping halfway through. When the tofu is marinated, drain the liquid but don't pat the tofu dry. Marinated tofu will keep for up to 5 days in an airtight container in the fridge.
For the vegetable bowl:
In a medium mixing bowl, whisk together the almond butter, tamari and rice vinegar until it forms a sauce. Add scallion, red bell pepper, carrot, and cucumber, and toss everything to coat.
Transfer the vegetables to a serving bowl, and top with the parsley, cilantro, chopped egg, and marinated tofu.
Hard-Boiled Eggs
Cook as many eggs as you want, as long as they fit in a single layer in your pot. Cooked eggs will keep for up to 6 days in an airtight container in the fridge.
PREPARATION
Fill a medium saucepan with a lid with at least 5 inches of water and bring to a boil. When water is boiling, add eggs one at a time, dropping them in carefully with a spoon so as not to crack the shells. Reduce the heat as low as it will go, cover, and cook for exactly10 minutes. Meanwhile, set up a medium mixing bowl with 1 ½ cups cold water and 1 ½ cups ice. When eggs are done, use a spoon to transfer them, one at a time, into the ice water bath. Cool 3 minutes, then peel the eggs and serve. Refrigerate leftover eggs in an airtight container.
5.
Tossed Turkey Cobb
Makes 1 serving
INGREDIENTS
2 teaspoons cider vinegar
1 tablespoon chopped chives
kosher salt
freshly ground pepper
2 teaspoons olive oil
2 cups mixed greens
1 hard-boiled egg, roughly chopped (recipe above)
5 ounces low-sodium deli turkey, sliced and cut in bite-sized pieces
1 medium beefsteak tomato
¼ avocado, peeled and cut in ½-inch cubes
½ cup fresh, raw corn (you can substitute thawed, frozen corn)
If you're on the 1,400 or 1,700 calorie plan: Prepare this recipe as written. 513 calories, 22.4 g fat (4.2 g saturated fat), 26 g carbohydrate (7.6 g fiber, 6.6 g sugars), 51.9 g protein
If you're on the 2,000 or 2,300 calorie plan: increase to 1 cup fresh, raw corn. 579 calories, 23 g fat (4.3 g saturated fat), 40 g carbohydrate (9.7 g dietary fiber, 9.1 g sugars), 53 g protein
PREPARATION
In a large mixing bowl, combine the apple cider vinegar, chives, a pinch of kosher salt, and some freshly ground pepper. Whisk together, then slowly add the olive oil, continuing to whisk until all of the olive oil is incorporated. Add the remaining ingredients to the bowl and toss everything together.