28 DAY HIIT CHALLENGE
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THE RULES
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MOTIVATION
FOOD INSPIRATION
Grilled herb marinated chicken skewers. Courgetti cooked in coconut oil with garlic, tomatoes and peas.
Grilled chicken breast with edamame salad and chopped fresh beetroot.
Grilled spiced turkey breasts with bean and corn salad and paprika chicken with greek salad quinoa
Baked sweet potato with tuna, tomato and cucumber mixed in a natural yoghurt, extra virgin olive oil and lemon juice dressing.
Fried eggs with mushrooms, spinach and tomatoes
Heck sausages, baked homemade sweet potato chips with mediterranean vegetables.
Blueberry smoothie bowl with banana, strawberry and goji berries.
Grilled tikka spiced chicken salad in a tortilla and grilled.
Tikka spiced chicken with baked sweet potato chips, leeks, courgettes and peas with mint. Yoghurt , mint and cucumber dip.
Poached eggs on seeded bread with avocado, tomato and spinach.
Wild rice and quinoa with broccoli and spiced salmon.
Turkey breast with scrambled egg whites with spinach, tomatoes and mushrooms.
Porridge with fruit and chia seeds.
Lean steak with kidney beans, peppers and onions.
Homemade protein pancakes made with 1 egg, 1 egg white band 1 scoop of strawberry diet whey. Topped with fruit and sugar free syrup.
Less than 5% mince with courgette, tomatoes, peas, raisins and ground spice. Served with rice.
Fried egg in coconut oil with asparagus, tomatoes and a slice of seeded bread.
Porridge with almond milk, apple and cinnamon.
Seeded bagel with boiled egg and smashed avocado.
Tuna smashed with avocado tomato and chilli.
Eggs, spinach and peppers, baked for 20mins to make egg breakfast muffins.
Cocoa and almond milk oats topped with strawberry and granola.
Cod with baked vine tomatoes with courgetti.
Grilled bacon medallions with vine tomatoes and scrambled eggs and spinach and paprika.
Less than 5% beef burgers in a portobello mushroom bun and a packed egg with salad.
Baked sweet potato with tuna in a natural yoghurt and lemon dressing with grated courgette and chilli.
Protein pancakes with greek yoghurt and fruit, sprinkled with ground linseeds.
Chicken, ado and tomato on seeded bread as an open sandwich (less carbs and less calories).
Homemade chilli burger with less than 5% fat mince in a portobello mushroom bun with carrot, beetroot and feta salad and sweet potato baked chips.
Cajun tuna steak with butter nut squash spaghetti and salad. > Homemade pancakes with banana ice cream (freeze bananas and blend then with a little milk or almond milk and a teaspoon of honey to sweeten)
Grilled medallions of bacon with poached egg, quorn sausages and mushrooms and tomatoes.
quorn meatballs with a tomato, basil and garlic sauce, served with courgetti and a sprinkle of parmesan.
Eggs baked in tomatoes with kidney beans, mushrooms, spinach and paprika.
butternut squash chilli with rice and greens
Over night oats. Mix oats with almond milk, a scoop of whey, greek yoghurt and blueberries and chill in the fridge over night.
Egg oven baked in a mushroom with a green salad and parma ham
1 egg, 2 egg white omelette
Heck sausages with scrambled egg (no butter) and tomatoes
flavour your water with herbs and fruit
Baked eggs (take around 20 mins in the oven)
Steak with brown rice and veg
Eggs baked in avocado with chilli and bacon medallion (do in the microwave in bouts of 30seconds until the egg is cooked)
Curry made with chicken, grated carrot, onion, coconut milk, 1 chicken stock cube, turmeric garlic and cumin. served with rice and spinach
Homemade chicken burgers flavoured with lemon and herbs, with butternut squabbles (from sainsbury's) and veg
Tortilla pizza topped with chicken, peppers, protein cheese, spinach and passata.
Greek yoghurt with granola and banana
Paprika spiced chicken with rice and greens
rice cakes with jam and banana
chicken sausages with rice and salad
Egg white scramble with spinach and tomatoes
Cod with mango salsa (avocado, mango, tomato, cucumber, spring onion, lime juice and corriander)
Tortilla pizza topped with lean shredded beef, olives, peppers, mozzarella and an egg.
Chicken with oriental spiced cauliflower rice
Cauliflower rice with smoked paprika, chilli, onion, garlic, peas and lime juice
smoked paprika sweet potato chips (oven baked in coconut oil) with stir fried chicken, spinach and red peppers
Oven baked vegetable crisps
Greek yoghurt with blended mango, strawberries and goji berries. Sprinkled with linseed
Homemade coleslaw (made with natural yoghurt) with lean burger, butternut swaddles (from sainsbury's) and broccoli
Bean and quinoa chilli
Potato, courgette and herb frittata
Greek yoghurt with orange peel, blueberries, pistachios, goji berries and honey- freeze and break in to bark.
Oven baked spiced chicken with stir fried vegetables.
paprika tomatoes, courgettes, and mushrooms with eggs.
Tuna steak with butter nut squaffles and veg
chicken fajita bowl.
Meal prep. Broccoli, onion, peppers and carrots oven baked with oven baked chicken breasts.
Baked eggs in mushrooms with greens and baked tomatoes
Protein world pancakes! very yummy- definitely worth a try
Fakeaway chicken kebab! Spiced grilled chicken chunks in a pitta with natural yoghurt mixed with chipotle paste.
Sweet potato mash with chilli chicken and veg
Fajita spiced chicken with veg and spinach
Sweet potato fries
Muscle food chicken stir fry
One egg, Two egg white omelette
Oven baked chicken breast with courgette, tomatoes, garlic and lemon juice
Use stevia drops to add flavour to greek yoghurt, porridge and other things!
Snack! carrot sticks, broccoli and mozzarella
slow cooker spag bol. brown less than 5% fat mince. Add mince, carrots, celery,onions, 2 cans of chopped tomatoes, 1 beef stock cube, 3 garlic cloves, basil and tomato puree to the slow cooker, leave on low all day.
Egg white omelettes really help to up your protein without the fat. Egg white omelette with tomato and peas. YUM
Keep in the freezer for when you're craving an ice cream! this is pureed mango, greek yoghurt sweetened with a little honey and pureed strawberries. The kids love these too :)
Home
THE RULES
WORKOUTS
MOTIVATION
FOOD INSPIRATION