15-day Fitness Challenge for Moms

There is never enough time in the day for moms to get everything done, which is why they need fitness solutions that are brief, simple, and effective. The diet plan and workouts in this 15-day mommy fit challenge meal plan are designed to help you maintain a healthy weight, enhance your metabolism, and boost your energy. Food is the fuel that will keep you alive and running. It is important that you derive your energy from fresh, healthy, and nutritious foods, rather than processed food that is rich in calories, but poor in nutritional value.

During this challenge, you will consume five nutritious meals daily. It may take some time to adjust to the regimen, especially if your current diet largely consists of junk and fast food. It is totally normal to feel languid and unenthusiastic in the beginning. However, if you strive to stick to the routine, you will experience a marked difference after a few days. You will be pleasantly surprised by the impact of this 15-day challenge on your mind and body health.

Since this challenge is designed to help you shift towards a healthier lifestyle, it allows you to indulge sometimes. If you want to go out to eat with friends and family, don’t let worry or guilt come in the way. The rule of thumb is to keep the indulgent meal under 500 calories.  Another important aspect of losing weight and improving metabolism is staying hydrated. Water helps get rid of fatigue and facilitates the removal of toxins from the body. If you are a nursing mom, hydration will also regulate and improve milk supply.

15-day mommy fit challenge meal plans

The following meal plans incorporate an ideal calorie foundation and an excellent balance of carbs, protein, and fats. Since the diet constitutes 5 meals a day for 15 days, you have 5 different options per meal for variety. If you don’t like any of the combos, you can repeat another you prefer, as well as mix & match according to your tastes.

Meal 1 (Breakfast) options

1.      Green Berry Smoothie

Ingredients:

• 1 cup of spinach
• 1 cup of diced avocado
• 8 ounces vanilla almond milk (unsweetened)
• 1 cup of frozen berries

Blend all the ingredients with ice in a blender and enjoy. If you prefer your smoothies thinner, add water to dilute.

2.      Yogurt Parfait

Ingredients:

• 8 ounces of unsweetened yogurt
• 2 tbsp. oats
• 1 tbsp. organic honey
• Half cup of berries
• 2 tbsp. raisins

Mix all ingredients in a bowl and dig in with your favorite spoon.

3.      Omelet Pizza

Ingredients:

• 2 eggs
• Herbs (oregano, parsley)
• One-third cup of low-fat cottage cheese
• A handful of chopped green onions
• A few tomato slices
• 1 slice of whole-wheat bread

Whisk the eggs with the herbs and onions, and then cook in a non-stick pan; you may add a pinch of salt for taste. Put the omelet on the bread slice, top with tomato slices and cottage cheese, and bake for about ten minutes.

4.      Alternate Pancakes

Ingredients:

• One-fourth cup of oats
• 3 Egg whites
• 2 sliced bananas
• 1 tsp. coconut oil
• One-fourth cup of berries

Blend the first 4 ingredients to make a thick pancake batter. The thick batter will yield fewer, but fluffier pancakes. If you want a thinner pancake, dilute the batter with almond milk. Blend the berries into syrup separately to pour onto cooked pancakes.

5.      Oatmeal Surprise

Ingredients:

• 1/2 cup oats
• An ounce of dark chocolate
• Half cup of mixed nuts of your choice (unsalted)
• 1 tbsp. peanut butter
• Zero-calorie sweetener (optional)

Microwave the oats in 1 cup of water for 2 minutes, stirring halfway through. When the oats are cooked, mix with peanut butter, nuts, and sweetener. Use a shredder to top the dish with shavings of dark chocolate.

Meal 2 (Snack) Options

1.      Fruit Cocktail

Take a bowl of diced seasonal fruits and sprinkle with orange juice to add a punch of flavor.

2.      Mixed Nuts

Enjoy a cup of unprocessed nuts of your choice.

3.      Fruit Smoothie

Blend any fruit of your choice with a glass of skimmed milk and ice.

4.      Rice Cakes

Munch on a few rice cakes, and you can spread cottage cheese on top.

5.      Dark Chocolate

Any dark chocolate bar with 70% or more cocoa is a healthy snack.

Meal 3 (Lunch) Options

1.      Chicken Avocado Rice

Ingredients:

• 6 ounces of grilled chicken
• Half cup of sliced avocado
• One-fourth cup of diced tomatoes
• One-third cup of boiled and steamed brown rice
• 1 tbsp. olive oil
• Salt and pepper to taste

Mix all ingredients in a salad bowl and relish. 

2.      Tuna Lettuce Rolls

Ingredients:

• 4 ounces of canned white tuna
• 2 tbsp. of Greek yogurt
• 1 tbsp. of Mustard sauce
• A bunch of pickled carrots and cucumbers
• Sea salt to taste
• 2-3 big lettuce leaves

Mix the first five ingredients together and wrap them in the lettuce leaves.

3.      Bean Salsa Salad

Ingredients

• Half cup of red or black beans
• One-third cup of salsa sauce
• One medium-sized sweet potato
• Half cup of leafy greens (optional)

Boil the beans and sweet potato till tender. Add the cooked beans and diced potatoes to a bowl, and then mix with salsa and leafy greens.

4.      Turkey and hummus Sandwich

Ingredients:

• 4 ounces of sliced turkey
• 3 tablespoons hummus (red pepper)
• Chopped jalapeno peppers
• Tomato slices
• 2 toast of multi-grain bread

Generously spread the hummus over the one side of both toasts. Decorate one toast with turkey, sliced tomatoes, and a bit of jalapeno. Place the other toast above to make a sandwich and cut it into triangles or squares.

5.      Salmon and Vegetable Rice

Ingredients:

• 1-2 fillets of Salmon
• Half cup of brown rice
• 0ne-third cup of shredded cabbage
• One cup of chopped cauliflower
• 2 tbsp. lemon and herb vinaigrette

Marinate the salmon in the vinaigrette and sauté with the vegetables. Pair it with cooked brown rice for a delicious and filling meal.

Meal 4 (Snack) Options

1.      Chocolate Strawberries

Use unsweetened dark chocolate to make a dip for about half a dozen fresh strawberries.

2.      Cheese Crackers

Light crackers with cottage cheese are a great snack to pair with your evening tea.

3.      Boiled eggs

Eggs are packed with protein and all the good fats, so boil to harden them to your liking. Sprinkle with salt and pepper (optional).

4.      Fruit Yogurt

Take berries or any other fruit you like to add in a cup of Greek yogurt.

5.      Almond and Banana Smoothie

The almond and banana smoothie is an excellent pre-workout snack to boost your energy.

Meal 5 (Dinner) Options

1.      Wholesome Pasta

Ingredients:

• 5 ounces of any lean meat (grilled)
• Lemon and herbs for seasoning
• A standard serving of whole wheat pasta
• Homemade marinara sauce

Mix the marinara sauce with your cooked pasta and top with seasoned grilled meat.

2.      Stir Fry Chicken

Ingredients:

• 6 ounces of boneless chicken cubes
• Stir fry vegetables
• Any vegetable oil of your choice
• Worcestershire sauce

Stir fry boneless chicken cubes with shredded cabbage, carrots, and capsicum; add Worcestershire sauce to taste and pair with steamed rice (white or brown).

3.      Diet Burger and Fries

Ingredients:

• Bran bun
• Grilled fish fillet of your choice
• If you are a fish lover then understanding how to cook it for that you can choose the best pans for cooking fish that might help you get a fantastic sear while cooking fish
• Sweet potato
• Mint Sauce

Make a burger with your fish fillet and bran bun, and bake a sweet potato to replace regular fries. Enjoy your diet burger and fries with tangy mint sauce.

4.      Chicken Pineapple Salad

Ingredients:

• 4 ounces of grilled and shredded chicken
• Half cup of pineapple chunks
• One-third cup of chopped spinach
• Olive oil as dressing

Mix all the ingredients in a salad bowl. You can replace spinach with other greens or fruits as well.

5.      Chicken Vegetable Soup

Ingredients:

• 6 ounces of chicken with bone
• One-fourth cup of peas
• One-third cup of diced carrots
• One-fourth cup of sweet corn
• Salt to taste
• Herbs to garnish
• Corn flour for thickness (optional)

Boil the chicken for stock and add vegetables to cook till tender. The remaining ingredients should be added afterward to taste.

4 Weeks Mommy Fit Challenge

Workout Plan

When you resume working out after having a baby, take it slowly at first. Start with small weights and gradually increase them as your body becomes adapts. If you lift too much too soon, you risk damaging your pelvic floor muscles. Planks, mountain climbers, and sit-ups are all core workouts that might be too much, to begin with. To avoid injuries, start with ‘Kegels’ every day after to strengthen your core and pelvic floor muscles. If your stomach cones out in the center, consider it an indication that you need to take it easy and alter your movements.

All you need is 15-20 minutes of vigorous exercise every day; you may increase the duration as you build stamina. You should start with workouts that target the whole body, and change up the routine for each day in the mommy fit challenge. One day of the week should be reserved for rest and stretching; hence, if you’ve been giving it all for six days straight, you allow yourself to relax on the 7^th day. You should focus on the lower body once a week and then on the upper body on another day. One day per week should be dedicated to cardio to sculpt your abs and you can simply do sprints too.