Diary of a Fit mommy
Diet

14 Day Spring Fitness Challenge: Workouts + Healthy Meals

Can you believe it is almost officially spring?? 2019 is already going faster than we realize and I am personally in the need for some motivation when it comes to my fitness/clean eating journey. There is nothing better than a great fitness challenge to motivate and get back on track so this is why I created a two week workout challenge just for you guys.

As with my all of my other challenges, follow my Instagram page @diaryofafitmommyofficial to get updates. Also, I want you to tag me in your stories and posts while using hashtag #diaryofafitmommy.

The Workout Plan

Welcome to your two week workout plan for this spring fitness challenge. The workouts you will see below are suited for a general fitness level-please feel free to tailor it to best suit your physical needs and if you have any questions, please ask your physician. These workouts are made to be done anywhere and are in an info-graphic list style form which makes it easy to find and pin on Pinterest to save if you’d like! If you are unsure about some of the moves, you may Google them or see YouTube for various tutorials.

Each day, you will begin with 10 minutes of HIIT style cardio. Please see the examples below to choose from. You will do 45 seconds on, 15 seconds off for whatever you choose for your HIIT. For example, if you are running, you can run for 45 seconds and then rest for 15 seconds-repeat.

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  • jogging or sprinting
  • jumping rope
  • jumping jacks
  • high knees
  • rowing
  • bicycling

The Meal Plan

Welcome to your two week meal plan for this spring fitness challenge. The meals are based on general “clean eating” and must be modified if you have any special dietary restrictions such as gluten, dairy, meat, etc. This plan is just to be used as a base or to tweak how you are currently eating. As always, please ask a doctor if you have any concerns with diet.

How to use this diet plan: try to follow as closely as possible to the original plan. I get that we all have different lifestyles so I realize not everyone will be able to eat at the exact times listed and that’s okay! This is just a basic timeline to help guide you through your day of clean eating.

There are some meals that can be prepped head of time to make your week easier and you will see those repeated. I have learned that utilizing the same meals that actually work can help you stay on track and most importantly see results.

Day One

7 AM Breakfast: 2 Spinach and Egg Muffins (see Recipes below) paired with coffee or tea
9 AM Snack:
Apple Slices with 1 tbsp. Almond Butter + Protein Shake of choice
11 AM Lunch:
BBQ Chicken Flatbread (see Recipes below)
3 PM Snack:
8 Whole Grain Crackers with 8 Cheddar Cheese Slices
5 PM Dinner:
Sun Dried Tomato Stuffed Chicken (see Recipes below)
7 PM Snack:
1 cup Strawberries + 1/2 cup Cottage Cheese

Day Two

7 AM Breakfast: Blueberry Baked Oatmeal (see Recipes below) paired with coffee or tea
9 AM Snack:
Banana, Peanut Butter and Honey Roll-Ups (1 Flatout bread, 1 tbsp peanut butter, 1/2 banana, and 1 tsp honey)
11 AM Lunch:
2 Lean Turkey Mini Meatloaves paired with green beans and brown rice or any sides you desire (see Recipes below)
3 PM Snack:
2 cups air-popped popcorn
5 PM Dinner:
Balsamic Chicken Salad: 4-6 Ounces Grilled Chicken, Cherry Tomatoes, Shredded Cheddar Cheese, Spinach leaves, Avocado slices. Combine 1/4 cup extra virgin oil oil with 3 tbsp balsamic vinegar to make the dressing. Add in one minced garlic clove and 1tbsp Dijon mustard for more flavor and salt/pepper dressing to taste.
7 PM Snack:
Turkey & Swiss Roll Ups (3 deli slices turkey breast + 3 slices or 1 oz Swiss Cheese)

Day Three

7 AM Breakfast: 2 Spinach and Egg Muffins (see Recipes below) paired with coffee or tea
9 AM Snack: Celery sticks paired with your choice of 2 tbsp. peanut butter or hummus
11 AM Lunch: BBQ Chicken Flatbread (see Recipes below)
3 PM Snack:
EasyFruit Smoothie: Puree 1 cup vanilla yogurt, 1 cup frozen strawberries, 1 frozen banana and 1/4 cup orange juice in a blender until smooth.
5 PM Dinner:
Choice of 4oz-6oz Grilled Steak, Fish, or Chicken, 1/2 cup Brown Rice or Quinoa, & 2 Cups Cooked Green Vegetables
7 PM Snack: 2 Hard boiled eggs

Day Four

7 AM Breakfast: Bluberry Baked Oatmeal (see Recipes below) paired with coffee or tea
9 AM Snack:
Banana, Peanut Butter and Honey Roll-Ups (1 Flatout bread, 1 tbsp peanut butter, 1/2 banana, and 1 tsp honey)
11 AM Lunch:
2 Lean Turkey Mini Meatloaves paired with green beans and brown rice or any sides you desire (see Recipes below)
3 PM Snack: Low Carb Deli Bites (see Recipes below)
5 PM Dinner:
Sun Dried Tomato Stuffed Chicken (see Recipes below)
7 PM Snack:
1 cup Greek Yogurt + 1/2 cup berries of choice on top

Day Five

AM Breakfast: 2 Spinach and Egg Muffins (see Recipes below) paired with coffee or tea
9 AM Snack:
Apple Slices with 1 tbsp. Almond Butter + Protein Shake of choice
11 AM Lunch:
BBQ Chicken Flatbread (see Recipes below)
3 PM Snack:
2 cups air-popped popcorn
5 PM Dinner:
BLTA Wrap: 1 Flatout wrap, 2 slices bacon, 1 tsp mayo, 4 grape tomatoes sliced, 1/2 cup chopped romaine lettuce, and half an avocado sliced. Roll up and enjoy.
7 PM Snack:
1 cup Strawberries + 1/2 cup Cottage Cheese

Day Six

7 AM Breakfast: Blueberry Baked Oatmeal (see Recipes below) paired with coffee or tea
9 AM Snack:
EasyFruit Smoothie: Puree 1 cup vanilla yogurt, 1 cup frozen strawberries, 1 frozen banana and 1/4 cup orange juice in a blender until smooth.
11 AM Lunch:
2 Lean Turkey Mini Meatloaves paired with green beans and brown rice or any sides you desire (see Recipes below)
3 PM Snack:
8 Whole Grain Crackers with 8 Cheddar Cheese Slices
5 PM Dinner:
Choice of 4oz-6oz Grilled Steak, Fish, or Chicken, 1/2 cup Brown Rice or Quinoa, & 2 Cups Cooked Green Vegetables
7 PM Snack:
Turkey & Swiss Roll Ups (3 deli slices turkey breast + 3 slices or 1 oz Swiss Cheese)

Day Seven

7 AM Breakfast: 2 Slices Bacon, 1 Slice Wheat Toast + 1 Tbsp Peanut Butter, 2 Eggs with Coffee or Tea
9 AM Snack:
Celery sticks paired with your choice of 2 tbsp. peanut butter or hummus
11 AM Lunch:
BLTA Wrap: 1 Flatout wrap, 2 slices bacon, 1 tsp mayo, 4 grape tomatoes sliced, 1/2 cup chopped romaine lettuce, and half an avocado sliced. Roll up and enjoy.
3 PM Snack:
Low Carb Deli Bites (see recipe below)
5 PM Dinner:
Balsamic Chicken Salad: 4-6 Ounces Grilled Chicken, Cherry Tomatoes, Shredded Cheddar Cheese, Spinach leaves, Avocado slices. Combine 1/4 cup extra virgin oil oil with 3 tbsp balsamic vinegar to make the dressing. Add in one minced garlic clove and 1tbsp Dijon mustard for more flavor and salt/pepper dressing to taste.
7 PM Snack:
2 Hard boiled eggs

Day Eight

7 AM Breakfast: Avocado & Egg Toast (see Recipes below) with coffee or tea
9 AM Snack: 2 plain rice cakes + 1 tbsp peanut butter
11 AM Lunch: Chicken Avocado Salad Sandwich (see Recipes below)
3 PM Snack: 1 cup plain Greek yogurt + berries + drizzle of honey
5 PM Dinner: Deconstructed Chicken Burrito Bowls (see Recipes below)
7 PM Snack: 1/2 cup steamed edamame, shelled

Day Nine

7 AM Breakfast: 2 Ingredient Pancakes (see Recipes below) with coffee or tea
9 AM Snack: 2 Wasa crispbreads (or regular whole wheat crackers) topped with tomato, feta cheese, and Italian herbs
11 AM Lunch: Chicken BLT Salad (see Recipes below)
3 PM Snack: PB Banana Bites: 2 tbsp peanut butter, 1 banana sliced. Divide pb between banana slices and enjoy (or freeze!).
5 PM Dinner: 4oz salmon filet + 1/2 brown rice + 1 cup broccoli
7 PM Snack: 2 tbsp hummus + baby carrots

Day Ten

7 AM Breakfast: Avocado and Egg Toast (see Recipes below) with coffee or tea
9 AM Snack: 1 protein bar (or protein shake) + apple
11 AM Lunch: Chicken Avocado Salad Sandwich (see Recipes below)
3 PM Snack:1/2 cup steamed edamame, shelled
5 PM Dinner:Deconstructed Chicken Burrito Bowls (see Recipes below)
7 PM Snack: 1 mozzarella string cheese stick + 10 almonds

Day Eleven

7 AM Breakfast: 2 Ingredient Pancakes (see Recipes below) with coffee or tea
9 AM Snack: 2 plain rice cakes + 1 tbsp peanut butter
11 AM Lunch: Chicken BLT Salad (see Recipes below)
3 PM Snack: 2 cups air popped popcorn
5 PM Dinner:4oz salmon filet + 1/2 brown rice + 1 cup broccoli
7 PM Snack: 2 boiled eggs

Day Twelve

7 AM Breakfast: Avocado & Egg Toast (see Recipes below) with coffee or tea
9 AM Snack: 1 protein bar (or protein shake) + apple
11 AM Lunch: Chicken Avocado Salad Sandwich (see Recipes below)
3 PM Snack: 1 mozzarella string cheese stick + 10 almonds
5 PM Dinner:Deconstructed Chicken Burrito Bowls (see Recipes below)
7 PM Snack: 1/2 cup steamed edamame, shelled

Day Thirteen

7 AM Breakfast: 2 Ingredient Pancakes (see Recipes below) with coffee or tea
9 AM Snack: PB Banana Bites: 2 tbsp peanut butter, 1 banana sliced. Divide pb between banana slices and enjoy (or freeze!).
11 AM Lunch: Chicken BLT Salad (see Recipes below)
3 PM Snack: 1 cup plain Greek yogurt + berries + drizzle of honey
5 PM Dinner: 4oz salmon filet + 1/2 brown rice + 1 cup broccoli
7 PM Snack: 2 tbsp hummus + baby carrots

Day Fourteen

7 AM Breakfast: PB & Banana Toast: Top one slice wheat toast with 1 tbsp peanut butter, 1/2 banana sliced, and a drizzle of honey paired with coffee or tea.
9 AM Snack: 2 plain rice cakes + 1 tbsp peanut butter
11 AM Lunch: Tuna Salad Lettuce Wraps: 5oz tuna, 1 boiled egg, 1 tbsp. Greek yogurt, 1 tbsp. mustard, 1/2 tsp garlic powder, 1/2 tsp onion powder, salt & pepper, lettuce leaves)
3 PM Snack: 1 protein bar (or protein shake) + apple
5 PM Dinner: 1 Pork Chop + 1 Sweet Potato + Asparagus
7 PM Snack: 1/2 cup steamed edamame, shelled

RECIPES

Spinach and Egg Muffins

  • 6 eggs
  • 1 cup baby spinach leaves
  • 1/2 cup diced onion
  • 1/2 cup shredded cheddar cheese
  • Salt/pepper to taste

Directions
1. Preheat oven to 350 degrees and spray a 6-muffin pan with cooking spray.
2. In a bowl, mix eggs, spinach, onion, cheddar, and salt/pepper.
3. Pour into the muffin pans evenly-should make 6 muffins so use each spot!
4. Bake for 20 minutes or until the middle of the muffin no longer jiggles . when the pan is shaken.
5. Remove from oven and let cool. Can be frozen as a meal prep!

Blueberry Baked Oatmeal

  • 3 cups quick oats
  • 2 eggs
  • 1 cup fresh blueberries
  • 1 cup almond milk
  • 1/2 cup applesauce, unsweetened
  • 1/2 cup brown sugar or a sugar substitute (I love one called Swerve)
  • 1 tbsp. vanilla extract
  • 1 tbsp. baking powder
  • 2 tsp. cinnamon

Directions

  1. Preheat your oven to 350 degrees and spray a 9×9 glass pan with cooking spray. You may also just grease with coconut oil instead.
  2. In a large bowl, stir together milk, applesauce, sugar, vanilla, baking powder, cinnamon, and eggs.
  3. Next, gently stir in the oats, then adding in the blueberries, being careful not to crush them.
  4. Pour batter into your pan. I like to save a few blueberries on the side to add on top!
  5. Bake for 30 minutes and let cool. Slice into 9 squares and store the rest sealed in a fridge for other days in the week.

Lean Turkey Mini Meat Loaves

  • 1 lb. Lean ground turkey (may sub with beef)
  • 1 cup quick oats
  • 1/4 cup onion
  • 1/4 cup ketchup
  • 1 clove minced garlic
  • 1 tbsp. Worcestershire sauce
  • 2 tbsp. Italian seasoning
  • Salt/pepper to taste
  1. Preheat oven to 350 degrees and grease a 6-muffin pan.
  2. Mix together ground turkey (or beef) and oats until well blended.
  3. Add in onion, ketchup, garlic, Worcestershire sauce, Italian seasoning, and salt & pepper. *Note: Ketchup can be smeared on top of the muffins prior to baking if you would rather have them on top instead of inside the muffin.
  4. Bake for 30 minutes. These can be frozen and meal prepped.

Low Carb Deli Bites

  • 1/2 large cucumber, sliced
  • 1.5 cheese slices, cut into squares ( I like Swiss or cheddar)
  • 1.5 slices of deli meat of your choice ( I love turkey)
  • Mustard
  1. Place one square of cheese and a 1/4 of a deli slice between two slices of cucumber to form a sandwich.
  2. Enjoy as a low carb snack.

Sun Dried Tomato Stuffed Chicken Breast

  • 1 chicken breast, skinless & boneless
  • 2 tbsp. sun dried tomatoes
  • 1 cup spinach leaves
  • 1/4 cup shredded mozzarella cheese
  • 1 tbsp. Italian seasoning
  • Salt/pepper to taste
  1. Preheat oven to 350 degrees.
  2. Lay your chicken breast out flat. Season insides with salt, pepper, and Italian seasoning.
  3. Top with sun dried tomatoes, spinach, and mozzarella.
  4. Fold chicken breast over (like a sandwich) and secure with toothpicks.
  5. Sprinkle top with seasonings & salt/pepper.
  6. Bake for 20 minutes or until juices run clear.
  7. Pair with brown rice or quinoa and various veggies.

BBQ Chicken Flatbread

  • 1 Naan flatbread
  • 1/4 cup BBQ sauce (I like Annie’s)
  • 2 baked chicken tenderloins, shredded
  • 2 tbsp. onion
  • 1/4 cup shredded cheddar cheese
  1. Preheat oven to 350 degrees.
  2. Spread BBQ sauce over your Naan flatbread.
  3. Top with shredded chicken tenderloins, cheese, and onion.
  4. Bake in the oven for 5 minutes or until cheese is melted.

Avocado & Egg Toast

  • 1 slice wheat toast
  • 1 egg
  • 1/2 avocado
  • Salt/pepper to taste
  1. Toast the slice of bread for 3 minutes in an oven.
  2. Mix your egg in a bowl with salt & pepper and pour into a non-stick skillet. Fry until no longer runny.
  3. In a small bowl, mash half an avocado and season with salt and pepper.
  4. After toast has cooled, slather avocado mixture on.
  5. Lastly, add the fried egg on top.

2 Ingredient Pancakes

  • 2 eggs
  • 1 ripe banana
  1. Mash banana in a bowl until smooth.
  2. Stir in eggs and mix together until a smooth batter forms.
  3. Heat a non-stick skillet on medium and heat pancake for 2 minutes before flipping over.
  4. Serve with fresh fruit, honey, or syrup.

Chicken BLT Salad

  • 2 cups spinach leaves
  • 1 small roma tomato, sliced
  • 1 slice bacon, cooked
  • 1 cooked chicken tenderloin, chopped
  • 1/4 cup shredded cheddar cheese
  • 2 tbsp. light Ranch dressing
  • Top a bed of spinach with chicken tenderloins, bacon, tomato, and cheese.
  • Drizzle with ranch dressing.

Avocado Chicken Salad Sandwich

  • 2 slices whole wheat bread
  • 1 chicken tenderloin, baked
  • 1/2 avocado
  • Salt/pepper to taste
  • In a bowl, mash avocado well.
  • Shred your chicken tenderloin and mix with the avocado mixture.
  • Salt/pepper to taste.
  • Spread mixture between 2 slices of bread.

Deconstructed Chicken Burrito Bowls

  • 1 cup brown rice
  • 1-2 chicken tenderloins
  • 1/4 cup black beans
  • 1/4 cup shredded cheddar cheese
  • 2 tbsp. homemade guacamole
  • 1 tsp. McCormick Chipotle seasoning
  • Salt/pepper to taste
  1. Preheat oven to 350 degrees.
  2. Season chicken with Chipotle seasoning and bake for 15-20 minutes. Shred chicken into pieces.
  3. Boil rice and layer on the bottom of a bowl or on a plate.
  4. Top with chicken, beans, cheese, and guac.
  5. Salt/pepper to taste

For MORE workouts…

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