Nutrition,  Recipes

4 Week HIIT Challenge Meal Plan

I have created a fat-blasting, 4-week high intensity interval training challenge. The challenge consists of 4 free YouTube videos that require little to no equipment:

To ensure you get your summer bikini bod quickly, follow my meal guide below. These are some of my go-to easy meals that keep me on track!

Breakfast Ideas:

  • Green Protein Smoothie
  • Real oatmeal topped with your choice of fruit, almond slices, Qia. If you are like me and want a little sweetness you can add honey, yogurt covered cranberries, or 10 dark chocolate chips.
  • 2 eggs. A great addition to boiled eggs is hummus. I use Sriracha on my fried eggs

Note: Keep cereals and breads to a minimum. You will be surprised how quickly cutting these out of breakfast  will make a difference in your waistline.



  • 10-15 almonds
  • Grapefruit
  • Cottage cheese
  • Plain Greek yogurt (can sweeten with honey)
  • Protein balls
  • Apple slices with natural peanut butter
  • Celery with natural peanut butter
  • Pita chips and hummus
  • Cucumbers and hummus
  • Bell pepper and hummus
  • Rice cake topped with avocado or peanut butter
  • Baby Bell cheese
  • Banana
  • Berries


  • Tuna with a small amount of mayonnaise
  • 2 eggs fried with Sriracha (or your favourite hot sauce)
  • Turkey pita wrap with veggies and jalapeño yogurt dip from Costco instead of mayo
  • Pita pizzas (chicken, veggies, spinach, goat cheese, balsamic vinegar)

Note: As a side I have sliced cucumbers and bell peppers with hummus and a couple slices of cheese.


  • Kale chicken Caesar wrap. I use whole wheat pitas. No croutons.
  • Pesto Chicken and a side salad
  • Haddock and a side salad
  • Chicken Parmesan with zucchini noodles (use a spiralizer)
  • BBQ boneless skinless chicken breast (halved) with sweet potato and grilled carrots
  • Spaghetti Squash Spaghetti
  • Bun-less Ground chicken burger and grilled cauliflower
  • My mother-in-law makes the BEST salads! We have salads with everything! Mother-in-law salad consists of whatever healthy stuff you have on hand: spinach, boiled eggs, berries, grapes, cheese, nuts, seeds, cucumbers, peppers, broccoli. You name it and it can go in a salad! For dressing I usually use olive oil and balsamic vinegar.

If you combine the HIIT workouts with a meal plan like the one above I can guarantee you will shed inches fast and feel great!

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