8 Week Nutrition Plan

BY C E RT I F I E D P E R S O N A L T RA I N E R S & N U T R I T I O N C OAC H ES

K A R E N A DAW N & K AT R I N A S C OT T W I T H R EG I S T E R E D D I E T I T I A N

LO R I Z A N I N I

©2016 Tone It Up ®. All Rights Reserved. The unauthorized reproduction or distribution of this copyrighted work is illegal. Criminal copyright infringement, including infringement without monetary gain, is investigated by the FBI and is punishable by up to five years in federal prison and a fine of up to $250,000.

TABLE OF CONTENTS Click on What You’re Looking For!

INTRO

4

PREP FOR THE SWEAT

5

TIPS FOR SUCCEEDING

6

BEFORE & AFTER PHOTOS

7

SAMPLE DAY

8

WEEK 1

9

WEEK 2

19

WEEK 3

29

WEEK 4

39

WEEK 5

49

WEEK 6

59

WEEK 7

69

WEEK 8

79

SPICE IT UP

89

TREAT YOURSELF

90

CALORIE ADD-ONS

91

RECIPE INDEX

92

The most important promise you make is the one you make to yourself. Sometimes we make so many promises to everyone else that we end up letting go of our own. We naturally do this as women. We take care of everyone else before it's time to take care of ourselves. We nurture others and forget our own goals, aspirations and plans at the drop of a dime for someone who needs us. It's a beautiful thing and that's why women are so incredible! But you see, sometimes we lose perspective and realize that all along we needed to love ourselves to be able to give more love to others. Our goals, our bodies, our future and our happiness are important. We deserve to take good care of ourselves. In turn, we become better friends, mothers, girlfriends and women. Right now we want you to promise yourself something. Something that your heart feels and wants. Something you've been wanting for yourself for a long time. Then, we want you to write it down. Whether it's to lose weight, to gain muscle tone, to complete a race, to become stronger, to stop telling yourself that you can't or to become the person you dream of--- get it down on paper. Now, we want you to make a vow to yourself to keep that promise, which is the hardest part: to truly stay dedicated, strong and committed without distractions. You have to know that you're worth it. In order for you to give love in all areas of your life, you must give to yourself first. You're beautiful. You're deserving. You're capable. Your health and happiness is important. And you are not alone. Get ready to embark on this journey together!

Your Trainers,

P R E P F O R T H E S W E AT

8 WEEK NUTRITION PLAN

PREP FOR THE SWEAT! You know how important planning is to be successful, so we’ve laid out a timeline to make it as easy as possible for you!

FIRST THINGS FIRST!

S U N DAY JA N UA RY 3 , 2 0 1 6

Make sure you have everything you need ahead of time! We want you to be prepared and stress-free on Day 1, so order your Perfect Fit Protein, daily Multivitamin and Tone It Up Journal as soon as you can. Below we’ve laid out exactly what you’ll need during the entire challenge so you can order it all in advance!

Your Challenge starts today! Set your intention and journal your top 5 goals for the next 8 weeks. Share them with the community with the hashtag #TIUteam and #TIUgoals.

üü✓ 2 Canisters of Perfect Fit Protein üü ✓ 2 Multivitamins üü ✓ Exclusive Workouts

Get ready for the week by using your 1st grocery list. We recommend completing ‘Set The Bar’ from Beach Babe 2! This workout is the perfect starting point. Make sure you take your before photos today and all of your measurements! The Tone It Up Bundle also includes a measuring tape.

üü ✓ Mini Bands üü ✓ Exercise Ball

E V E RY S U N DAY

üü ✓ Yoga Mat

Your grocery list reflects the ingredients we recommend for that week’s recipes. You’ll see some of the same meals a few times throughout the week; that’s because we want this to be easy and simple to follow. If you change up your meals, adjust your grocery list. Make it your own!

üü ✓ Kettlebell üü ✓ Glass Containers for Meal Prep üü ✓ Water Bottle üü ✓ 4 Boxes of Tea (optional)

If you haven’t already received your limited edition Tone It Up Bundle, right now would be the perfect time! We created the perfect TIU Gym Bag filled with tools to help you succeed! You’ll also receive exclusive workouts that you’ll see throughout the plan!

If you want a little more variety, feel free to mix and match recipes from your Tone It Up Nutrition Program or create your own TIU-Approved meals. Remember to always follow the guidelines outlined for you in your plan. Stay Lean, Clean 'N Green!

YO U R WO R KO U T S You'll see a mapped-out plan of every workout to get the best results! Every Tuesday a new workout is released on ToneItUp.com ! Then refer to your Exclusive Workouts: Body Bliss Tone HIIT Up Booty & Abs Tone, Burn, & Flow and Exclusive Guides: TIU Full Body TIU HIIT TIU Booty TIU Abs

Are you ready!? Let’s get this bombshell body started!

TIPS FOR SUCCEEDING


5 TIPS FOR SUCCEEDING This plan starts with YOU! We want your commitment and dedication, and it will be so worth it! To help you get off to an amazing start, follow our 5 tips below! Get your planner out… and get ready to crush the next 8 weeks!

1 . I T TA K ES T WO BA BY

4 . R E M E M B E R W H Y YO U S TA RT E D

Ask a friend or co-worker to join you! Getting a friend on board

It’s so important to establish a strong sense of why you are doing

keeps you accountable & makes this journey more fun! Whether

this! Why are you choosing to live a healthy lifestyle? Why are you

you link up virtually with another #TIUTeam member, or get

embarking on this 8 week journey? Keep these reasons in mind as

your neighbor in on the fun, a cheerleader by your side is a must!

you push through this challenge! Whether you want to get healthy,

Keep each other motivated and inspired by checking in with each

to feel better, to have more energy at work or school or to feel

other daily. Make sure you also check in with us, your trainers, on

strong and unstoppable…make your list of whys and think of them

Instagram @KarenaKatrina and @ToneItUp!

often! The next time you want to quit your workout, ask yourself, “Why am I here? To quit? Or to kick some booty!”

2 . TA K E T I M E TO SAV E T I M E major booty in both your workouts and in other areas of your life!

5 . L E T G O O F B E L I E FS T H AT D O N ’ T S E RV E YO U !

One habit that helps us a TON is to not only lay out workout clothes

This is your chance to make some space, get rid of the old and

for the week, but to plan daytime outfits too. When you’re not

make way for the new empowering beliefs about what you can

scrambling to figure what to wear every morning, you’ll have more

accomplish! Sometimes we don’t realize that we’re holding on to

time to enjoy a healthy breakfast and squeeze in a little more cardio!

beliefs and ideas that limit our potential ~ and they’re often untrue!

Stay super organized! This helps free up time so you can kick some

Another essential tip is to prep healthy meals ahead of time. For us, Sunday evenings are spent grocery shopping and planning slimming

Take a few moments to think about what beliefs you might be

meals for the week ahead. This includes portioning Zip Lock bags

holding on to that you don’t need. Let them go. That belief about

with homemade trail mix, grilling a batch of lean protein and

not being a morning person, you don’t need that. That idea about

preparing our favorite plan recipes. Karena & I meal prep together

not being a runner… says who!? It doesn’t mean you have to run a

and make a fun night out of it!

race next week. It just means you are more open to the possibilities! You can do anything!

3. 8 WEEK JOURNAL From keeping track of your meals and workouts to writing down your intentions, there’s MAJOR power in putting thoughts to paper! Keeping a daily log keeps you honest with yourself and it’s also a great motivator to stay on track. We created your Tone It Up Journal to be the perfect companion for you on this journey! It’s designed to track your progress so you can make your dreams a reality.

S TA R T YO U R J O U R N E Y


START YOUR JOURNEY Okay beautiful... get that camera out! We all need a starting point so we can look back to see how far we’ve come! Be brave, be bold, be fearless!

WHY TAKE A BEFORE AND AFTER PHOTO? Whether you want to lose weight, add muscle, tone up or become healthier, before pictures are the way to go. Sure, the scale will tell us the number of pounds we’ve lost, but how can we tell if we’ve sculpted abs, developed beautiful strong arms or toned up our legs? Pics are where it's at! We've seen so many before and after photos and the most beautiful part about them is we can actually tell the difference in how you FEEL! You're beaming with confidence and happiness!

W H AT TO U S E When taking before and after photos, it’s best to use a digital camera. Have a friend or loved one that you feel comfortable with snap your pic! If you're taking it yourself, set the camera on a flat surface and set a self timer!

W H AT TO W E A R Wear your favorite bikini or workout gear. Pick something that is form fitting that shows your body. We want to see your beautiful curves!

W H E R E TO TA K E T H E P I C T U R E Take your before and after picture in front of a plain white wall or a solid background. Avoid taking your pictures in your bathroom, your closet or places that have a lot going on in the background!

L I G H T I N G M AT T E R S Take your picture in a room with the most light as possible. Natural light coming in from a large window is best. You want the light to be front filled and not overhead or harsh.

TA K E M O R E T H A N O N E Take pictures from different angles: full length of your front and backside along with a side view of your entire body. Head-to-toe or mid shin works great. Stand relaxed with your hands down by your side. Most importantly, we want to see your beautiful, smiling face!

Ready beautiful? Take your before photos today! For extra motivation, post them in the Tone It Up community or on Instagram with the hashtag #TIUtransformation. You can do this!

S A M P L E D AY


SAMPLE DAY M1

Your Meal 1 is totally fruity just for you, cutie! Optional coffee or Awaken Tea Optional Meta D, Lemon Water or Bombshell Spell!

M2

M3

M4

M5

Meal 2 is designed to be quick and easy... so your day is breezy.

We designed a lot of your Meal 3s to be meal-prepped recipes for all you busy babes out there! If you’re dining out, choose Lean, Clean ’N Green!

Your Meal 4 is also quick and on-the-go. Feel free to grab your already prepared meals and snacks! If your workout is in the afternoon, make sure you energize yourself and hydrate too! We love a little trail mix before a workout.

Meal 5 is up to you! You can either meal prep ahead of time or make one of your favorite M5 recipes from the plan! If you’re dining out, choose Lean, Clean ’N Green! Stay light on those starches and fill up on lean protein and veggies.

We mapped out all of your workouts for the next 8 weeks to achieve the best results! These workouts are featured from: üü ✓ Exclusive Workouts üü ✓ Exclusive Guides

We love ordering our favorite Tone It Up recipes from Chef'd! You'll receive fresh ingredients along with the recipes to create them right to your doorstep! Get your meals delivered HERE!

üü ✓ New workouts coming out during this program!

REMEMBER TO CHECK THE WEEKLY SCHEDULE EVERY SUNDAY FOR MORE WORKOUT IDEAS AND CHALLENGES! SYC = SPIN, YOGA, OR A CLASS!

To find recipes in your Nutrition Plan Recipe Guide, pull it up on your computer, iPad or mobile device and search in the right hand corner search box!

WEEK ONE


WEEKLY GROCERY LIST FRUITS & VEGGIES

¨¨ 4 large grapefruits ¨¨ 5 apples ¨¨ bananas ¨¨ grapes ¨¨ 1 package mixed lettuce or greens ¨¨ 1 bundle kale ¨¨ 1 bag baby carrots ¨¨ small bundle scallions ¨¨ 2 bell peppers ¨¨ 1 onion ¨¨ 1 container mushrooms ¨¨ avocado ¨¨ snap peas ¨¨ 3 jalapeños MEAT, DAIRY, & YOGURT

¨¨ 40 oz chicken ¨¨ 1 carton eggs ¨¨ 2 coconut yogurts ¨¨ 3 Greek yogurts CANNED ITEMS

¨¨ 2 12 oz cans of tuna, stored in water ¨¨ 2 cans black beans DRY GOODS, SNACKS, ETC.

¨¨ package wheat or GF tortillas ¨¨ loaf of Ezekiel bread or GF bread

¨¨ slivered almonds ¨¨ organic granola ¨¨ kale chips (or make your own!) DIPS & FLAVORING!

¨¨ hummus ¨¨ guacamole ¨¨ 1 cup pico de gallo ¨¨ hot sauce- we like Cholula ¨¨ teriyaki sauce (or make your own!) MAKE SURE YOU HAVE THESE ON HAND

¨¨ Perfect Fit Quinoa Crisps ¨¨ Perfect Fit Protein (plant based protein) ¨¨ Perfect Fit Tea ¨¨ Perfect Fit Multivitamin ¨¨ olive oil ¨¨ spicy mustard ¨¨ apple cider vinegar ¨¨ quinoa ¨¨ brown rice ¨¨ wasabi ¨¨ salsa ¨¨ honey ¨¨ maple syrup ¨¨ cacao nibs ¨¨ unsweetened almond milk ¨¨ grapeseed oil

¨¨ grapefruit or orange juice ¨¨ kombucha ¨¨ wine (optional) ¨¨ favorite herbs & spices ¨¨ favorite condiments (TIU approved) ADD YOUR OWN!

¨¨ ________________________ ¨¨ ________________________ ¨¨ ________________________ ¨¨ ________________________ ¨¨ ________________________ ¨¨ ________________________ ¨¨ ________________________ ¨¨ ________________________ ¨¨ ________________________ ¨¨ ________________________ ¨¨ ________________________ ¨¨ ________________________ ¨¨ ________________________ ¨¨ ________________________ ¨¨ ________________________ ¨¨ ________________________

WHEN YOU PLAN YOUR MEALS FOR THE WEEK, TAKE STOCK OF WHAT YOU HAVE AT HOME AND WHAT YOU NEED TO BUY. CROSS THE ITEMS YOU DON’T NEED OFF OF YOUR LIST AND CHECK OFF THE OTHERS AS YOU PICK THEM UP!

WEEK ONE


SUNDAY MEAL PREP This page is optional to save time this week! It’s up to you which of these you’d like to complete as part of your meal prep. We know some of you like to make your pancakes every morning or grill chicken fresh for dinner. It’s up to you!

¨¨ 3 Perfect Fit Protein Pancakes (from the Nutrition Plan Recipe Guide)

¨¨ 4 Meta Ds (from the Nutrition Plan Recipe Guide)

¨¨ Slice up bananas and freeze ¨¨ Separate half carton of eggs to egg whites (or buy egg whites from the store)

¨¨ Chop up ¼ cup of each: bell peppers, onions and mushrooms

¨¨ Grill 2.6 pounds of chicken ¨¨ 3 Teriyaki bowls (See easy recipe on next page!)

¨¨ 2 Mexican plates (See easy recipe on page 13!)

¨¨ Make kale chips (unless you buy at store) ¨¨ Make your own TIU Teriyaki sauce from the Nutrition Plan Recipe Guide. If you buy some from the store, look for an all-natural brand with no added sugar.

¨¨ You can either make your pancakes/waffles fresh each day, or make them on Sunday, put them in the freezer (in freezer safe bags with the air squeezed out) and pop them in the toaster or oven on the day you plan on eating them!

¨¨ We also like to make fruit infused water on Sundays! Add lemons, limes, fresh mint and even ginger for a kick!

Make sure to choose your Perfect Fit pancake and donut recipes ahead of time and add these ingredients to your grocery list!

11

WEEK ONE


MONDAY AM

M1

M2

M3

Coffee / Awaken Perfect Fit Tea or Meta D

¨

Perfect Fit Multivitamin

Perfect Fit Pancakes (any variation) Side of 8 oz almond milk

1 grapefruit

Tuna Wrap ½ can tuna mixed with 1 Tbs Greek yogurt 1 wheat or Ezekiel or GF tortilla wrap Handful lettuce 1 tsp spicy mustard or TIU approved spread Pepper to taste + 1 apple

M4

¼ cup mixed nuts 2 Tbs dried fruit

1

M5

TONE HIIT UP (EXCLUSIVE VIDEO)

Teriyaki Bowl 6 oz grilled chicken ½ cup brown rice (or quinoa) 2 Tbs teriyaki sauce Handful snap peas ½ tsp wasabi (to liking)

PM

Perfect Fit Tea with 1 tsp honey

12

WEEK ONE


TUESDAY AM

M1


¨


Scramble ½ cup egg whites 1 whole egg with handful spinach, ¼ cup chopped bell peppers, onions, mushrooms Top with ¼ avocado & serve with ¼ cup salsa + 1 slice dry Ezekiel or GF toast (optional: spray with olive oil before toasting) + 6 oz orange juice

M2

M3

M4

1

2

TOTAL BODY TONE UP (TONEITUP.COM VIDEO)

M5

+ 30 MINUTES OF CARDIO

PM

2 Perfect Fit Donuts (any variation)

2 cups chopped kale (chop finely with scissors) Marinate in 2 Tbs Vinegar & 1 Tbs grapeseed oil ¼ cup chopped red bell peppers ½ can tuna 1 fresh lemon squeeze and pepper to taste Top with ¼ avocado and 2 Tbs Perfect Fit Quinoa Crisps 5 - 6 oz container of coconut yogurt 1 Tbs slivered almonds 1 tsp ground flaxseed Cinnamon to taste Perfect Fit Tea Mexican Plate 6 oz grilled chicken 2 handfuls lettuce ¼ cup guacamole ¼ cup salsa ¼ cup pico de gallo ¼ sliced jalapeño ¼ cup black beans ¼ cup chopped bell peppers, onions Hot sauce to taste (Cholula) 1 dollop Greek yogurt Fresh lime squeeze optional: toasted whole wheat or GF tortilla Sparkling water with fresh lemon and ginger

13

WEEK ONE


WEDNESDAY AM

Coffee / Awaken Perfect Fit Tea or Bombshell Spell

¨

M1

M2

M3


Smoothie ½ banana, frozen and pre-sliced 3 frozen strawberries 1 scoop Perfect Fit Protein Handful spinach 1 cup almond milk

1 grapefruit

½ can tuna mixed with 1 Tbs Greek yogurt 1 wheat or Ezekiel or GF tortilla wrap Handful lettuce 1 tsp spicy mustard or TIU approved spread Pepper to taste 1 cup grapes

M4

Kale chips ¼ cup guacamole

1

M5

Teriyaki Bowl

BOOTY & ABS (EXCLUSIVE VIDEO)

6 oz grilled chicken ½ cup brown rice (or quinoa) 2 Tbs teriyaki sauce Handful snap peas ½ tsp wasabi (to liking)

PM

Wine Not Wednesday! optional: glass of wine or kombucha

14

WEEK ONE


THURSDAY AM

M1


¨


Scramble ½ cup egg whites 1 whole egg with handful spinach, ¼ cup chopped bell peppers, onions, mushrooms Top with ¼ avocado & serve with ¼ cup salsa + 1 slice dry Ezekiel or GF toast (optional: spray with olive oil before toasting) + 6 oz orange juice

M2

M3

2 Perfect Fit Donuts (any variation)

2 cups chopped kale (chop finely with scissors) Marinate in 2 Tbs Apple Cider Vinegar & 1 Tbs grapeseed oil 2 Tbs slivered almonds 1 Tbs dried cranberries Top with ½ sliced grapefruit

M4

1

ROLL IT OUT (TONEITUP.COM PRINTABLE)

2

+ 40 MINUTES OF CARDIO OR SELF TIU CARDIO

M5

PM

1 cup baby carrots ¼ cup hummus

Mexican Plate 6 oz grilled chicken 2 handfuls lettuce ¼ cup guacamole ¼ cup salsa ¼ cup pico de gallo ¼ sliced jalapeño ¼ cup black beans ¼ cup chopped bell peppers, onions hot sauce to taste (Cholula) 1 dollop Greek yogurt fresh lime squeeze optional: toasted whole wheat or GF tortilla Cinnamon Tea with 1 tsp honey

15

WEEK ONE


FRIDAY AM

M1


¨


Perfect Fit Pancakes (any variation) 8 oz almond milk

M2

1 grapefruit

M3

½ can tuna mixed with 1 Tbs Greek yogurt 1 wheat or Ezekiel or GF tortilla wrap Handful lettuce 1 tsp spicy mustard or TIU approved spread Pepper to taste 1 cup grapes

M4

M5

¼ cup mixed nuts 2 Tbs dried fruit

6 oz of grilled chicken 1 cup green beans ½ cup cooked quinoa with chopped scallions and tomatoes

1

TONE, BURN & FLOW (EXCLUSIVE VIDEO)

Flavor all food with TIU approved spices and herbs May cook with 1 Tbs olive/grapeseed oil

PM

Kombucha (ginger or your favorite flavor)

16

WEEK ONE


SATURDAY AM


¨

M1


Wake Me Up Smoothie ½ banana, frozen and pre-sliced 1 scoop Perfect Fit Protein ½ cup almond milk 1 cup cold coffee (or 2 espresso) 1 Tbs cacao nibs

M2

M3

1 5-6 oz container almond or Greek yogurt ½ cup grapes

2 cups chopped kale (chop finely with scissors) Marinate in 2 Tbs apple cider vinegar & 1 Tbs grapeseed oil 2 Tbs slivered almonds Top with ½ sliced grapefruit

M4

1

SYC (SPIN, YOGA, OR CLASS) OR BEACH STRETCH & RELEASE FROM BEACH BABE 3

M5

1 cup snap peas ¼ cup hummus

6 oz of grilled chicken 1 cup green beans ½ cup cooked quinoa with chopped scallions and tomatoes Flavor all food with TIU approved spices and herbs May cook with 1 Tbs olive/grapeseed oil

PM

Optional: have your favorite TIU approved dessert or glass of wine!

17

WEEK ONE


SUNDAY AM

M1

M2

M3


¨


Perfect Fit Pancakes (any variation) Side of 8 oz almond milk

Sliced apple with sprinkled cinnamon

6 oz lean protein 1 wrap or 2 slices Ezekiel bread TIU Condiments of choice 1 cup grapes

M4

M5

1 cup kale chips ¼ cup guacamole

Teriyaki Bowl 6 oz grilled chicken ½ cup brown rice (or quinoa) 2 Tbs teriyaki sauce Handful snap peas ½ tsp wasabi (to liking)

PM

1

5K ~ TIME YOURSELF! CHECK IN WITH THE TEAM! WE’RE ALL IN THIS TOGETHER

Perfect Fit Hot Chocolate

18

WEEK TWO



CANNED ITEMS

¨¨ 1 container fresh blueberries ¨¨ 5 lemons ¨¨ 2 limes ¨¨ 4-5 apples ¨¨ 1 orange ¨¨ 12 clementines ¨¨ grapes ¨¨ 2 bananas ¨¨ 1 bunch kale ¨¨ 1 bag mixed greens ¨¨ 1 napa cabbage ¨¨ 1 purple cabbage ¨¨ 1 bag baby carrots ¨¨ 4 cups Brussels sprouts ¨¨ 1 bunch green onions ¨¨ 1 bunch asparagus ¨¨ 1 bunch celery ¨¨ 1 tomato ¨¨ 1 red bell pepper ¨¨ 1 head of garlic ¨¨ 1 avocado ¨¨ 1 spaghetti squash ¨¨ 1 small bunch fresh rosemary

¨¨ 1 can chickpeas ¨¨ 1 can water chestnuts

MEAT, DAIRY, & YOGURT

¨¨ 20 oz chicken breasts ¨¨ 24 oz salmon ¨¨ low fat feta cheese ¨¨ 1 Greek yogurt ¨¨ 1 almond yogurt

DRY GOODS, SNACKS, ETC.

¨¨ GF oats ¨¨ chia seeds ¨¨ peanut butter ¨¨ walnuts ¨¨ peanuts ¨¨ raisins ¨¨ slivered almonds ¨¨ unsweetened coconut shavings DIPS & FLAVORING!

¨¨ hummus ¨¨ himalayan pink salt ¨¨ powdered ginger root ¨¨ cayenne pepper ¨¨ marinara sauce ¨¨ cajun spices ¨¨ balsamic vinegar MAKE SURE YOU HAVE THESE ON HAND

¨¨ Perfect Fit Protein (plant based protein) ¨¨ Perfect Fit Tea ¨¨ Perfect Fit Multivitamin ¨¨ eggs ¨¨ almond milk

¨¨ cacao nibs ¨¨ honey ¨¨ GF granola ¨¨ grapeseed oil ¨¨ sesame oil ¨¨ extra virgin olive oil ¨¨ tamari ¨¨ grapefruit or orange juice ¨¨ kombucha ¨¨ wine (optional) ¨¨ favorite herbs & spices ¨¨ favorite condiments (TIU approved) OPTIONAL

¨¨ sweet potato ¨¨ fresh dill ¨¨ ingredients to make Lemon Macaroons if you're making them!

ADD YOUR OWN!

¨¨ ________________________ ¨¨ ________________________ ¨¨ ________________________ ¨¨ ________________________ ¨¨ ________________________ ¨¨ ________________________ ¨¨ ________________________ ¨¨ ________________________ ¨¨ ________________________ ¨¨ ________________________


WEEK T OW N EO



¨¨ Prepare 3 overnight oats (see recipe on page 22) ¨¨ Chop 6 cups of kale ¨¨ Prep carrots & hummus for snacks throughout the week ¨¨ Option to grill chicken ahead of time ¨¨ You can either make your pancakes/waffles fresh each day, or make them on Sunday, put them in the freezer (in freezer safe bags with the air squeezed out) and pop them in the toaster or oven on the day you plan on eating them!

¨¨ Make your fruit infused water. Add lemon, fresh mint and ginger and cayenne pepper for a kick!

The secret is to marinate your kale ahead of time so that the flavor soaks in! If you would like, you can prepare your dressing and let it marinate in the fridge overnight.

21

WEEK T OW N EO


MONDAY AM

M1


¨


Overnight Oats ¼ cup gluten free rolled oats ½ cup unsweetened almond milk 1 scoop Perfect Fit Protein 3 tsp chia seeds ½ Tbs cacao nibs ½ Tbs peanut or almond butter ¼ cup blueberries 2 tsp honey Mix ingredients together in mason jar, cover and let sit overnight Top with 1 Tbs granola

M2

Glass of fresh lemon water with a sprinkle of cayenne pepper 3 clementines

M3

2 cups chopped kale (chop finely with scissors) Marinate in 2 Tbs Vinegar & 1 Tbs grapeseed oil 4 oz grilled chicken ½ chopped apple 1 Tbs walnuts 1 Tbs low fat feta or vegan cheese

M4

M5


1


8 oz Grilled Salmon Rub cajun spices to taste 2 cup Brussels sprouts: steam, then sauté with 4 Tbs crushed peanuts in 2 Tbs grapeseed oil with choice of spices. Serve with 1⁄2 cup garbanzo beans or any other TIU approved starch (sweet potato is an option). This recipe serves 2, so you can save half for lunch the next day.

PM

Perfect Fit Tea

22

WEEK T OW N EO


TUESDAY AM


¨


Overnight Oats

M1

¼ cup gluten free rolled oats ½ cup unsweetened almond milk 1 scoop Perfect Fit Protein 3 tsp chia seeds ½ Tbs cacao nibs ½ Tbs peanut or almond butter ¼ cup blueberries 2 tsp honey Mix ingredients together in mason jar, cover and let sit overnight Top with 1 Tbs granola

M2

M3

1 large apple Sliced with sprinkled cinnamon Salmon Salad (Leftover) 2 cups mixed greens 2 Tbs peanuts 4 oz salmon Top with leftover Brussels sprouts and beans

1

2

KETTLE BOOTY (TONEITUP.COM VIDEO)

M4

4 oz grilled chicken (chopped) 1 long stalk celery ¼ cup grapes pepper to taste


1 Tbs Greek yogurt

M5

PM

Choose your favorite M5 Salad from the Nutrition Plan Recipe Guide~ Make extra for tomorrow’s lunch! Dessert Magnificent Lemon Macaroons (from the Bikini Program)

23

WEEK T OW N EO


WEDNESDAY AM


¨


Overnight Oats

M1

¼ cup gluten free rolled oats ½ cup unsweetened almond milk 1 scoop Perfect Fit Protein 3 tsp chia seeds ½ Tbs cacao nibs ½ Tbs peanut or almond butter ¼ cup blueberries 2 tsp honey Mix ingredients together in mason jar, cover and let sit overnight Top with 1 Tbs granola

M2

M3

M4

M5

Large apple Slice with sprinkled cinnamon

Leftovers from last night’s M5!


Cape Cod Chicken Salad 4 oz grilled chicken (chopped) 1 long stalk celery pepper to taste

1

TIU HIIT (EXCLUSIVE GUIDE) OR SELF MAGAZINE CARDIO BODYWEIGHT HIIT! SEE WEEKLY WORKOUT SCHEDULE ON TONEITUP.COM

1 Tbs Greek yogurt + ¼ cup chickpeas with 1 tsp olive oil and your favorite TIU approved seasonings

PM

Sparkling water with fresh lemon and ginger

24

WEEK T OW N EO


THURSDAY AM

M1

M2


¨


Perfect Fit Waffles 1 scoop Perfect Fit Protein ¼ cup egg whites ½ mashed banana 1 tsp cinnamon ½ Tbs almond milk Top with 1 Tbs maple syrup Glass of fresh lemon water with a sprinkle of cayenne pepper 3 clementines

M3

2 cups chopped kale (chop finely with scissors) Marinate in 2 Tbs Vinegar & 1 Tbs grapeseed oil 4 oz grilled chicken ½ apple - chopped 1 Tbs walnuts 1 Tbs low fat feta or vegan cheese

M4

Ants on a Log 2 stalks celery 1 Tbs peanut or almond butter 1 Tbs raisins

1

BODY BLISS (EXCLUSIVE VIDEO)

M5

Lean & Clean Bake (make enough for lunch tomorrow) Spray a large glass cooking dish and lay out: 12 oz chicken 2 cups sliced Brussels sprouts 1 sliced red bell pepper Drizzle 2 Tbs sesame oil 1 fresh lemon squeeze 1 clove garlic (minced) 3 fresh rosemary sprigs (divided) Pinch of pink himalayan salt Fresh ground pepper Bake for 30 minutes or until chicken is done. We like to mix it around every 6 minutes

PM

Cinnamon Tea with 1 tsp honey

25

WEEK T OW N EO


FRIDAY AM


¨

M1


Perfect Fit Waffles 1 scoop Perfect Fit Protein ¼ cup egg whites ½ mashed banana 1 tsp cinnamon ½ Tbs almond milk Top with 1 Tbs maple syrup

M2

Glass of fresh lemon water with a sprinkle of cayenne pepper 3 clementines

M3

M4

M5

Leftover Lean & Clean Bake


Ginger Agave Glazed Salmon (from the Bikini Program) -Cut the recipe in half to serve 2! You can also order this meal and all the ingredients for two to your doorstep through our meal service “Chef’d”!

PM

1

TIU ABS (EXCLUSIVE GUIDE)

2


Dessert Magnificent Lemon Macaroons (from the Bikini Program)

26

WEEK T OW N EO


SATURDAY AM

M1

M2


¨


Egg Scramble 3 clementines

1 5-6 oz container almond yogurt 2 tsp cacao nibs 1 Tbs coconut shavings

M3

2 cups chopped kale (chop finely with scissors) Marinate in 2 Tbs Vinegar & 1 Tbs grapeseed oil 4 oz grilled chicken ½ chopped apple 1 Tbs walnuts 1 Tbs low fat feta or vegan cheese

M4

Ants on a Log 2 stalks celery 1 Tbs peanut or almond butter 1 Tbs raisins

1

ROLL IT OUT (TONEITUP.COM PRINTABLE)

2

+ TIU BOOTY (EXCLUSIVE GUIDE)

M5

Dine out! Head out to dinner and challenge yourself to choose something Lean, Clean ‘N Green!

PM


27

WEEK T OW N EO


SUNDAY AM

M1


¨


Perfect Fit Waffles 1 scoop Perfect Fit Protein ¼ cup egg whites ½ mashed banana 1 tsp cinnamon ½ Tbs almond milk Top with 1 Tbs maple syrup

M2

Glass of fresh lemon water with a sprinkle of cayenne pepper 1 large apple

M3

Your favorite Tone It Up Meal 3!

M4

Tone It Up Super Salad (from the Nutrition Plan Recipe Guide)

M5

Spaghetti Squash Marinara (from the Nutrition Plan Recipe Guide)

PM


1


28

WEEK THREE



¨¨ 4 bananas ¨¨ 1 orange ¨¨ 4 limes ¨¨ 3 lemons ¨¨ 1 grapefruit ¨¨ 1 apple ¨¨ strawberries ¨¨ 1 container fresh berries ¨¨ 2 packages of spinach ¨¨ 1 bag lettuce ¨¨ 2 cups kale ¨¨ small bundle scallions ¨¨ 1 cup green beans ¨¨ 1 zucchini ¨¨ 1 large cucumber ¨¨ green onions ¨¨ 1 package carrots (grated or whole) ¨¨ 1 container cherry tomatoes ¨¨ 4 roma tomatoes ¨¨ 1 cup sliced mushrooms ¨¨ 1 large green bell pepper ¨¨ 1 large red bell pepper ¨¨ 1 head of fresh garlic ¨¨ 1 yellow onion ¨¨ 1 jalapeño ¨¨ 1 avocado MEAT, DAIRY, & YOGURT

¨¨ 24 oz of chicken breasts ¨¨ 6 oz 93% lean ground turkey

¨¨ 8 oz of mahi mahi ¨¨ 10 medium shrimp ¨¨ 8 oz extra firm tofu ¨¨ 1 carton eggs ¨¨ unsweetened almond milk ¨¨ coconut milk ¨¨ 2 almond yogurts ¨¨ 1 16 oz container Greek yogurt CANNED ITEMS

¨¨ 1 can black beans DRY GOODS, SNACKS, ETC.

¨¨ walnuts ¨¨ coconut shavings ¨¨ ¼ cup chia seeds ¨¨ light wheat or GF bread ¨¨ quinoa ¨¨ slivered almonds ¨¨ raisins ¨¨ 1 package wheat or GF tortillas ¨¨ dried cranberries ¨¨ pine nuts DIPS & FLAVORING!

¨¨ fresh ginger ¨¨ sesame seeds ¨¨ guacamole (you can also make your own!) ¨¨ pico de gallo ¨¨ salsa

¨¨ hot sauce (we like Cholula) ¨¨ small bundle fresh thyme ¨¨ small bundle cilantro MAKE SURE YOU HAVE THESE ON HAND

¨¨ Perfect Fit Protein (plant based protein) ¨¨ Perfect Fit Tea ¨¨ Perfect Fit Multivitamin ¨¨ cacao nibs ¨¨ maple syrup or agave ¨¨ peanut butter ¨¨ almond butter ¨¨ coffee or espresso ¨¨ sesame oil ¨¨ extra virgin olive oil ¨¨ cinnamon ¨¨ grapeseed oil ¨¨ tamari ¨¨ red pepper flakes ¨¨ honey ¨¨ chili powder ¨¨ balsamic vinegar ¨¨ cayenne ¨¨ grapefruit or orange juice ¨¨ kombucha ¨¨ wine (optional) ¨¨ favorite herbs & spices ¨¨ favorite condiments (TIU approved)


WEEK T OH NRE E E



¨¨ Slice up bananas and freeze ¨¨ Chop 1 cup mushrooms, ¾ cup green bell pepper, ¾ cup red bell pepper

¨¨ 2 Mexican Plates ¨¨ 3 Chia Puddings (from your 7 Day Slim Down)

¨¨ 1 Quinoa & Veggies (recipe on page 35)

¨¨ 2 servings Carrot Salad (from the Nutrition Plan Recipe Guide)

¨¨ 1-2 Perfect Fit Protein Pancakes (from the Nutrition Plan Recipe Guide)

¨¨ 2 Mexican Plates ¨¨ Grill 16 oz of chicken breasts. Store in air tight, glass containers.


Did you know that you can get fresh ingredients for M5 delivered to your door? You can order Friday’s Chili Lime Shrimp Tacos or choose from many other delicious Tone It Up recipes at Chefd. com/ToneItUp! It's your special Meal Delivery Service!

31

WEEK T OH NRE E E


MONDAY AM


¨

M1


Wake Me Up Smoothie ½ banana, frozen and pre-sliced 1 Scoop Perfect Fit Protein ¼ cup almond milk (or more if using espresso) 1 cup cold coffee (or 2 espresso) 1 Tbs cacao nibs optional: drop of peppermint extract

M2


M3

Chicken and Citrus Summer Salad (from the Nutrition Plan Recipe Guide)

M4

Pick Me Up Chia Pudding (from your 7 Day Slim Down)

1

M5

8 oz Cool Mahi Mahi (from the Nutrition Plan Recipe Guide)


1 cup sautéed spinach in 1 Tbs sesame oil and spices --Save half of the Mahi Mahi for lunch the next day!

PM


32

WEEK T OH NRE E E


TUESDAY AM


¨


M1

Turkey Veggie Egg Scramble (from the Nutrition Plan Recipe Guide)

M2

Banana with 1 Tbs almond butter

M3

2 cups of fresh Spinach (chop up) 4 oz Cool Mahi Mahi from last night ¼ cup cucumber (shredded or diced) 1 tsp ginger 1 fresh lime squeeze

M4

Slimdown Smoothie 1 scoop Perfect Fit Protein ½ cup unsweetened almond milk ¼ cup water ½ cup ice 1 tsp cinnamon optional: 1 tsp cacao nibs

1

2

TONED ARMS (TONEITUP.COM PRINTABLE)

M5

Thai Coconut Tofu (from the Nutrition Plan Recipe Guide) ~ make extra for tomorrow

PM

Unwind Perfect Fit Tea with 1 tsp honey

+ 45 MIN MODERATE CARDIO OR SYC (SPIN, YOGA, OR A CLASS)

33

WEEK T OH NRE E E


WEDNESDAY AM

M1


¨


Wake Me Up Smoothie ½ frozen banana slices 1 cup coffee (or double espresso) 1 scoop Perfect Fit Protein ¼ cup almond milk (or more if you used espresso) 1 Tbs cacao nibs optional: drop of peppermint extract

M2


M3


M4


M5

PM

1


2

+ COCONUT CORE & BOOTY (BEACH BABE 3)

Leftover Thai Coconut Tofu


34

WEEK T OH NRE E E


THURSDAY AM


¨


M1


M2


M3

Quinoa & Veggies ½ cup cooked quinoa ¼ cup mushrooms, sliced ¼ cup zucchini, chopped sautéed in 1 tsp fresh thyme, 1 clove garlic (minced), 1 tsp red pepper flakes and 1 Tbs grapeseed oil add 2 Tbs your favorite nuts! We like walnuts and almonds!

M4

Green Goddess Smoothie 1 cup spinach 1 cup kale ½ cup cucumber slices 1 cup coconut water

1


¼ avocado ½ fresh lemon (squeeze juice into blender) ½ fresh lime (squeeze juice into blender) Pinch cayenne pepper

M5

Tone It Up Kale Salad (from the Nutrition Plan Recipe Guide) Add 1 fresh lemon squeeze

PM

Optional: 2 small, domino-sized dark chocolate squares

35

WEEK T OH NRE E E


FRIDAY AM

M1


¨


1 cup Greek or almond yogurt ¼ cup berries 1 Tbs coconut shavings 2 tsp cacao nibs Drizzle honey

M2

Carrot Salad (from the Nutrition Plan Recipe Guide)

M3

2 cups chopped kale (marinated in 2 tsp agave, 1 Tbs vinegar and ½ Tbs olive oil) 5 sliced strawberries 4 oz grilled chicken 2 Tbs chopped green onion 2 Tbs dried cranberries 1 Tbs pine nuts 1 Tbs slivered almonds

M4

Slimdown Smoothie 1 scoop Perfect Fit Protein ½ cup unsweetened almond milk ¼ cup water

1

TIU ABS (EXCLUSIVE GUIDE)

2

+ TIU HIIT (EXCLUSIVE GUIDE)

½ cup ice 1 tsp cinnamon optional: 1 tsp cacao nibs

M5

Chili Lime Shrimp Tacos (from the Nutrition Plan Recipe Guide) Make extra for lunch the next day! You can also order this meal and all the ingredients for two to your doorstep through our meal service “Chef’d”!

PM


36

WEEK T OH NRE E E


SATURDAY AM


¨


M1


M2

Carrot Salad (from the Nutrition Plan Recipe Guide)

M3

Leftovers from last night’s M5

M4

Pick Me Up Chia Pudding

M5

(from your 7 Day Slim Down)

Mexican Plate (If you’re making fresh, remember to double recipe for tomorrow’s M3) 6 oz grilled chicken 2 handfuls lettuce

1

2


¼ cup guacamole

+ 45 MINUTES OF STEADY STATE CARDIO

¼ sliced jalapeño

¼ cup salsa ¼ cup pico de gallo ¼ cup black beans ¼ cup chopped bell peppers, onions Hot sauce to taste- Cholula 1 dollop Greek yogurt Fresh lime squeeze Optional: toasted whole wheat or GF tortilla

PM


37

WEEK T OH NRE E E


SUNDAY AM


¨

M1


Perfect Fit Pancakes add 2 Tbs your favorite nuts and ¼ cup berries!

M2


M3

M4

Leftover Mexican Plate

Green Goddess Smoothie 1 cup spinach 1 cup kale ½ cup cucumber slices 1 cup coconut water ¼ avocado ½ fresh lemon (squeeze juice into blender) ½ fresh lime (squeeze juice into blender) Pinch cayenne pepper

1

M5

5K

6 oz of grilled chicken 1 cup green beans ½ cup cooked quinoa with chopped scallions and tomatoes Flavor all food with TIU approved spices and herbs May cook with 1 Tbs olive/grapeseed oil

PM


38

WEEK FOUR



¨¨ 1 banana ¨¨ 5-6 lemons ¨¨ 2 limes ¨¨ 1 container fresh berries ¨¨ 1 container fresh strawberries ¨¨ 3 apples ¨¨ 1 package spinach ¨¨ 1 large bundle of kale ¨¨ 1 cucumber ¨¨ 1 small bundle asparagus ¨¨ 2 cups Brussels sprouts ¨¨ 1 package mushrooms ¨¨ 1 bag baby carrots ¨¨ 3 red bell peppers ¨¨ 1 green bell pepper ¨¨ 3 roma tomatoes ¨¨ 3 avocados ¨¨ sundried tomatoes ¨¨ 1 small spaghetti squash ¨¨ 1 large eggplant ¨¨ 5 cloves of garlic ¨¨ 2 white or yellow onions ¨¨ small bundle of fresh rosemary ¨¨ small bundle fresh parsley MEAT, DAIRY, & YOGURT

¨¨ 16 oz chicken breast ¨¨ 4 oz ground turkey

¨¨ 1 carton eggs ¨¨ 2 Greek yogurts ¨¨ 2 almond milk yogurts CANNED ITEMS

¨¨ 1 can kidney beans ¨¨ 14 oz can roasted tomatoes ¨¨ green olives ¨¨ 1 12 oz can tuna in water ¨¨ 1 can black beans ¨¨ 1 can diced tomatoes ¨¨ 1 can tomato puree ¨¨ vegetable broth (boxed or canned) DRY GOODS, SNACKS, ETC.

¨¨ coconut shavings ¨¨ quinoa ¨¨ whole wheat or GF wraps ¨¨ coconut water ¨¨ dried cranberries ¨¨ pine nuts ¨¨ slivered almonds DIPS & FLAVORING!

¨¨ hummus ¨¨ marinara sauce MAKE SURE YOU HAVE THESE ON HAND

¨¨ Perfect Fit Protein (plant based protein) ¨¨ Perfect Fit Tea

¨¨ Perfect Fit Multivitamin ¨¨ salsa ¨¨ additional fruit or fresh fruit juice ¨¨ whole wheat or GF bread ¨¨ fresh garlic ¨¨ coffee/espresso ¨¨ almond milk ¨¨ sesame oil ¨¨ pink himalayan salt ¨¨ honey ¨¨ peanut butter ¨¨ raisins ¨¨ balsamic vinegar ¨¨ extra virgin olive oil ¨¨ cacao nibs ¨¨ grapefruit or orange juice ¨¨ kombucha ¨¨ wine (optional) ¨¨ chili powder, cumin, & coriander ¨¨ cayenne pepper ¨¨ cinnamon ¨¨ favorite herbs & spices ¨¨ favorite condiments (TIU approved) OPTIONAL

¨¨ 6 oz lean protein (chicken, shrimp, turkey, tofu, or tempeh)

¨¨ 16 oz ground turkey


WEEK F OO NU ER



¨¨ 2 Power Packed Quinoa Bowls (from the Nutrition Plan Recipe Guide)

¨¨ Chop bell peppers and mushrooms ¨¨ Cook ¾ cup dry quinoa ¨¨ Chop 5 cups kale (We love chopping with kitchen sheers!)



Chop extra bell peppers, mushrooms and carrots and place them in a baggie to take with your for an extra on-the-go snack!

41

WEEK F OO NU ER


MONDAY AM

M1


¨



M2


M3

M4

Lean, Clean ‘N Green Pick your favorite recipe! ½ cup baby carrots ½ cup peppers ¼ cup hummus

M5

Lean & Clean Bake (make enough for lunch Wednesday) Spray a large glass cooking dish and lay out: 12 oz chicken 2 cups sliced Brussels sprouts

1


1 sliced red bell pepper Drizzle 2 Tbs sesame oil 1 fresh lemon squeeze 1 clove garlic (minced) 3 fresh rosemary sprigs (divided) Pinch of pink himalayan salt Fresh ground pepper Bake for 30 minutes or until chicken is done. We like to mix it around every 6 minutes

PM


42

WEEK F OO NU ER


TUESDAY AM

M1

M2


¨


1 cup Greek or almond yogurt ¼ cup berries 1 Tbs coconut shavings 2 tsp cacao nibs 2 Tbs your favorite nuts Drizzle honey Glass of fresh lemon water with a sprinkle of cayenne pepper 1 large apple

M3

M4

Tone It Up Approved Sandwich or wrap

½ cup baby carrots ½ cup peppers ¼ cup hummus

M5

1

TIU BAND BURN (TONEITUP.COM VIDEO)

2

+ BODY BLISS (EXCLUSIVE VIDEO)

Power Packed Quinoa Bowl (from the Nutrition Plan Recipe Guide) --Make extra for leftovers on Thursday! You can also order this meal and all the ingredients for two to your doorstep through our meal service “Chef’d”!

PM


43

WEEK F OO NU ER


WEDNESDAY AM


¨


M1

Egg & Veggie Breakfast Wrap (from the Nutrition Plan Recipe Guide)

M2

Fresh juice or piece of fruit

M3

Lean & Clean Bake (leftovers)

M4

PB&J Smoothie 1 Tbs natural peanut butter ¼ cup strawberries 1 scoop Perfect Fit Protein ½ cup ice 1 cup unsweetened almond milk

M5

Tone It Up Kale Salad (from the Nutrition Plan Recipe Guide) Add 1 fresh lemon squeeze

PM


1


2

+ ROLL IT OUT (TONEITUP.COM PRINTABLE)

44

WEEK F OO NU ER


THURSDAY AM


¨


M1

Avocado Toast - Any Variation (from ToneItUp.com)

M2


M3

2 cups chopped kale (marinated in 2 tsp agave, 1 Tbs vinegar and ½ Tbs olive oil) 5 sliced strawberries ¼ cup cooked quinoa 2 Tbs chopped green onion 2 Tbs dried cranberries 1 Tbs pine nuts 1 Tbs slivered almonds

M4

Leftovers from your Power Packed Quinoa Bowl (from ToneItUp.com) You can also order this meal and all the ingredients for two to your doorstep through our meal service “Chef’d”!

1

BIKINI YOGA (BIKINI SERIES) OR SYC

M5

Your favorite Meal 5 from the Nutrition Plan Recipe Guide~ make extra for tomorrow’s lunch!

PM


45

WEEK F OO NU ER


FRIDAY AM


¨


M1


M2

1 5-6 oz container almond yogurt with 2 tsp cacao nibs and 1 Tbs coconut shavings

M3

Leftovers from last night’s M5!

M4


M5

PM

Italian Stuffed Eggplant You can also order this meal and all the ingredients for two to your doorstep through our meal service “Chef’d”!


1

TIU FULL BODY (EXCLUSIVE GUIDE)

46

WEEK F OO NU ER


SATURDAY AM


¨

M1

M2




M3

½ can tuna mixed with 1 Tbs Greek yogurt 1 wheat or Ezekiel or GF tortilla wrap Handful lettuce 1 tsp spicy mustard or TIU approved spread Pepper to taste 1 apple

M4

Green Goddess Smoothie 1 cup spinach 1 cup kale ½ cup cucumber slices

1

2

1 cup coconut water


¼ avocado ½ fresh lemon (squeeze juice into blender) ½ fresh lime (squeeze juice into blender)

+ 30 MINUTES OF MODERATE CARDIO

Pinch cayenne pepper

M5

Slow Cooker Black Bean Chili (from ToneItUp.com!) make 4 servings

PM


47

WEEK F OO NU ER


SUNDAY AM

M1


¨



M2

M3

M4

Fresh juice or piece of fruit 2 Tbs of your favorite nuts

Leftover Slow Cooker Black Bean Chili (from ToneItUp.com! )

Your favorite M4 or 1 Egg Frittata Muffin fresh out of the oven while you Meal Prep them for Week 5!

1

M5

Spaghetti Squash Marinara (from the Nutrition Plan Recipe Guide)

PM



48

WEEK FIVE




¨¨ 1 apple ¨¨ 3 oranges ¨¨ 1 grapefruit ¨¨ 4 lemons ¨¨ 2 limes ¨¨ 4 bananas ¨¨ 1 package fresh berries ¨¨ 1 container strawberries ¨¨ 1 package spinach ¨¨ 2 containers mushrooms ¨¨ 1 large bunch kale ¨¨ collard leaves ¨¨ 1 large head of broccoli ¨¨ fennel ¨¨ celery ¨¨ 1 red beet ¨¨ 3 cucumbers ¨¨ parsley ¨¨ green onions ¨¨ 1 bunch of radishes ¨¨ 1 bundle asparagus ¨¨ 1 large package carrots ¨¨ red bell pepper ¨¨ 5 roma tomatoes ¨¨ 1 avocado ¨¨ 1 large sweet potato ¨¨ 1 eggplant ¨¨ red onion ¨¨ 3 yellow onions ¨¨ 1 package frozen butternut squash ̈

¨¨ 8 oz tilapia ¨¨ 1⁄4 lb shrimp ¨¨ 12 oz chicken breast ¨¨ 6 oz lean protein (choice of: tofu, tempeh, chicken, turkey, fish or shrimp)

¨¨ 2 Greek yogurts CANNED ITEMS

¨¨ vegetable broth (boxed or canned) ¨¨ 2 cans black beans ¨¨ 1 can chopped tomatoes ¨¨ 1 can tomato puree ¨¨ 1 can roasted tomatoes ¨¨ green olives DRY GOODS, SNACKS, ETC.

¨¨ quinoa ¨¨ wild rice ¨¨ corn tortillas ¨¨ coconut water ¨¨ cashews ¨¨ coconut flakes DIPS & FLAVORING!

¨¨ nutritional yeast ¨¨ mango salsa ¨¨ seaweed ¨¨ dulse flakes ¨¨ fresh basil, thyme, & rosemary MAKE SURE YOU HAVE THESE ON HAND

¨¨ Perfect Fit Protein (plant based protein)

¨¨ Perfect Fit Tea ¨¨ Perfect Fit Multivitamin ¨¨ use eggs from previous week ¨¨ almond butter ¨¨ vinegar ¨¨ cacao nibs ¨¨ sesame oil ¨¨ coconut oil ¨¨ extra virgin olive oil ¨¨ balsamic vinegar ¨¨ white wine vinegar ¨¨ pine nuts ¨¨ cranberries ¨¨ slivered almonds ¨¨ apple cider vinegar ¨¨ almond milk ¨¨ coconut milk ¨¨ chia seeds ¨¨ raisins ¨¨ fresh ginger ¨¨ whole wheat or GF light bread ¨¨ whole wheat or GF wraps ¨¨ mustard ¨¨ tamari ¨¨ sundried tomatoes ¨¨ garlic ¨¨ paprika ¨¨ grapefruit or orange juice ¨¨ kombucha ¨¨ wine (optional) ¨¨ favorite herbs & spices ¨¨ favorite condiments (TIU approved)


WEEK F OIN VEE



¨¨ Cook ½ cup dry quinoa ¨¨ Carrot Salad (from the Nutrition Plan Recipe Guide)

¨¨

¨¨ Egg Frittatas (from ToneItUp.com)

¨¨ 3 Pick Me Up Chia Puddings (from the 7DSD)

Chop 5 cups kale

¨¨ Freeze ½ banana ¨¨ Your favorite TIU dressing ¨¨ Slow Cooker Black Bean Chili (from ToneItUp.Com)

¨¨ 2 servings Butternut Squash Risotto (from the Nutrition Plan Recipe Guide)

¨¨ Grill 4 oz. chicken breast ¨¨ You can either make your pancakes/waffles fresh each day, or make them on Sunday, put them in the freezer (in freezer safe bags with the air squeezed out) and pop them in the toaster or oven on the day you plan on eating them!


Get the Right Gear: Having various sized containers for storing your pre-prepped food is essential! We recommend glass over plastic and of course, mason jars!

51

WEEK F OIN VEE


MONDAY AM


¨

M1


1 orange or piece of fruit or fresh juice 2 Egg Frittata Muffins (from ToneItUp.com)

M2


M3

2 cups chopped kale (marinated in 2 tsp agave, 1 Tbs vinegar and ½ Tbs olive oil) 5 sliced strawberries 4 oz grilled chicken ¼ cup cooked quinoa 2 Tbs chopped green onion 2 Tbs dried cranberries 1 Tbs pine nuts 1 Tbs slivered almonds

M4


1

M5


Fresh & Sweet Tilapia (from the Nutrition Plan Recipe Guide) Can use store bought mango salsa or make your own! -Make extra serving for lunch tomorrow.

PM


52

WEEK F OIN VEE


TUESDAY AM


¨


M1

2 Egg Frittata Muffins 1 orange or piece of fruit or fresh juice

M2

Carrot Salad (from the Nutrition Plan Recipe Guide) + 2 Tbs of your favorite nuts

M3

Butternut Squash Risotto --Save the leftovers for lunch on Wednesday! You can also order this meal and all the ingredients for two to your doorstep through our meal service “Chef’d”!

1

BURN IT UP (TONEITUP.COM VIDEO)

M4


M5

Slow Cooker Black Bean Chili (from ToneItUp.com!)

PM


53

WEEK F OIN VEE


WEDNESDAY AM


¨


2 Egg Frittata Muffins

M1

1 orange or piece of fruit or fresh juice

M2

Carrot Salad (from the Nutrition Plan Recipe Guide) + 2 Tbs of your favorite nuts

M3

Leftover Butternut Squash Risotto You can also order this meal and all the ingredients for two to your doorstep through our meal service “Chef’d”!

M4


M5

Spicy Shrimp Cucumber (from the Nutrition Plan Recipe Guide) + sautéed spinach with 1 tsp olive oil and your favorite TIU approved seasonings

PM


1

TIU BOOTY (EXCLUSIVE GUIDE)

2

+ 40 MINUTES STEADY STATE CARDIO

54

WEEK F OIN VEE


THURSDAY AM


¨


M1

Avocado Toast - Any Variation (from ToneItUp.com) 1 apple

M2


M3

Leftover Spicy Shrimp Cucumber

M4


M5

Lemon Garlic Chicken (from the Nutrition Plan Recipe Guide) Make extra serving for lunch tomorrow

PM 1


2

+ TIU ABS (EXCLUSIVE GUIDE)


55

WEEK F OIN VEE


FRIDAY AM

M1


¨



M2

Fresh juice or piece of fruit 2 Tbs of your favorite nuts

M3

Leftover Lemon Garlic Chicken inside a Whole Wheat or GF Wrap

M4

Beet Salad (from the Nutrition Plan Recipe Guide)

M5

Your Favorite M5 from Nutrition Plan Recipe Guide! Make it for two for a datenight or girls night in!

PM

1


2



56

WEEK F OIN VEE


SATURDAY AM

M1

M2

M3


¨



1 grapefruit

2 collard greens Lay 6 oz lean protein inside (we love tempeh!) ¼ cup mango salsa (make on Sunday or buy) ¼ cup chopped cucumber

1

M4

Beet Salad (from the Nutrition Plan Recipe Guide)

M5

Healthy, Vegan Quesadillas (from ToneItUp.com) -Save leftovers for tomorrow’s M3!

SYC OR 60 MINUTES OF MODERATE CARDIO

PM


57

WEEK F OIN VEE


SUNDAY AM


¨


M1

Perfect Fit Pancakes

M2

1 Cucumber sliced with your favorite TIU dressing

M3

Leftover Healthy, Vegan Quesadillas (from ToneItUp.com)

M4


M5

PM

1

BODY BLISS (EXCLUSIVE VIDEO)

Italian Stuffed Eggplant You can also order this meal and all the ingredients for two to your doorstep through our meal service “Chef’d”!


58

WEEK SIX



¨¨ 1 container fresh berries ¨¨ 1 package fresh strawberries ¨¨ 1 apple ¨¨ 5 bananas ¨¨ 4 lemons ¨¨ 3 limes ¨¨ 1 orange ¨¨ 1 grapefruit ¨¨ 1 package mixed salad greens ¨¨ 1 package arugula ¨¨ 2 packages spinach ¨¨ 1 bunch kale ¨¨ 1 red cabbage ¨¨ alfalfa sprouts ¨¨ bean sprouts ¨¨ 1 bunch asparagus ¨¨ 1 head of broccoli ¨¨ 2 cucumbers ¨¨ 2 cups Brussels sprouts ¨¨ 1 bell pepper ¨¨ 1 bunch green onions ¨¨ 2 carrots ¨¨ 1 bunch celery ¨¨ 1 zucchini ¨¨ 5 tomatoes ¨¨ 1 container cherry tomatoes ¨¨ 2 avocados ¨¨ 1 red chili ¨¨ 1 package mushrooms ¨¨ 1 yellow onion ¨¨ 2 shallots ¨¨ fresh mint leaves ¨¨ fresh rosemary leaves

¨¨ small bunch cilantro ¨¨ small bunch parsley ¨¨ fresh basil MEAT, DAIRY, & YOGURT

¨¨ 28 oz chicken breast ¨¨ 7 oz lean sliced turkey breast ¨¨ 1 carton eggs ¨¨ 12 oz extra firm tofu ¨¨ 3 Greek yogurts CANNED ITEMS

¨¨ veggie broth (boxed or canned) DRY GOODS, SNACKS, ETC.

¨¨ unsalted sunflower seeds ¨¨ cashews ¨¨ ½ cup dates ¨¨ 1 cup almond meal ¨¨ 1 package dark chocolate chips ¨¨ red lentils ¨¨ whole wheat or GF wraps ¨¨ unsalted peanuts DIPS & FLAVORING!

¨¨ spirulina ¨¨ coconut water ¨¨ sundried tomato powder ¨¨ fennel seeds ¨¨ chipotle powder ¨¨ maca powder

¨¨ oyster sauce MAKE SURE YOU HAVE THESE ON HAND

¨¨ Perfect Fit Protein (plant based protein) ¨¨ Perfect Fit Tea ¨¨ Perfect Fit Multivitamin ¨¨ coconut shavings ¨¨ extra virgin olive oil ¨¨ cacao nibs ¨¨ sesame oil ¨¨ dulse flakes ¨¨ almond milk ¨¨ garlic ¨¨ pink himalayan salt ¨¨ honey ¨¨ tamari ¨¨ fresh ginger ¨¨ peanut butter ¨¨ coffee/espresso ¨¨ walnuts ¨¨ almond butter ¨¨ cacao powder ¨¨ pure stevia ¨¨ soy sauce ¨¨ grapefruit or orange juice ¨¨ kombucha ¨¨ wine (optional) ¨¨ favorite herbs & spices ¨¨ favorite condiments (TIU approved)


WEEK S OINXE



¨¨ Freeze and slice 1 banana ¨¨ Chocolate Banana Bread Muffins (from ToneItUp.com)

¨¨ 1 Perfect Fit Pancake (from the Nutrition Plan Recipe Guide)

¨¨ Red Lentil Bolognese (from the Nutrition Plan Recipe Guide)

¨¨ Key Lime Pie Bites (from the Nutrition Plan Recipe Guide)

¨¨ Grill 8 oz. chicken breast ¨¨ You can either make your pancakes/waffles fresh each day, or make them on Sunday, put them in the freezer (in freezer safe bags with the air squeezed out) and pop them in the toaster or oven on the day you plan on eating them!

Along with your bananas, you can also freeze your cucumbers for a chilled Green Goddess smoothie this week.

61

WEEK S OINXE


MONDAY AM

M1


¨



M2

Glass of fresh lemon water with a sprinkle of cayenne pepper 1 large apple 2 Tbs of your favorite nuts

M3

Detox Salad (from the Nutrition Plan Recipe Guide) -save leftovers without the dressing for Saturday

M4

Slimdown Smoothie 1 scoop Perfect Fit Protein ½ cup unsweetened almond milk ¼ cup water ½ cup ice 1 tsp cinnamon optional: 1 tsp cacao nibs

M5

Lean & Clean Bake (make enough for lunch tomorrow) Spray a large glass cooking dish and lay out: 12 oz chicken

1


2 cups sliced Brussels sprouts 1 sliced red bell pepper Drizzle 2 Tbs sesame oil 1 fresh lemon squeeze 1 clove garlic (minced) 3 fresh rosemary sprigs (divided) Pinch of pink himalayan salt Fresh ground pepper Bake for 30 minutes or until chicken is done. We like to mix it around every 6 minutes

PM

Key Lime Pie Bites (from the Nutrition Plan Recipe Guide)

62

WEEK S OINXE


TUESDAY AM


¨


M1

Perfect Fit Pancakes

M2

1 Chocolate Banana Bread Muffin (from ToneItUp.com)

M3

Lean & Clean Bake leftovers

M4


1

TOTAL TONER (TONEITUP.COM PRINTABLE)

2

+ 30 MINUTES OF MODERATE CARDIO

M5

Thai Coconut Tofu (from the Nutrition Plan Recipe Guide) -make enough for tomorrow You can also order this meal and all the ingredients for two to your doorstep through our meal service “Chef’d”!

PM


63

WEEK S OINXE


WEDNESDAY AM


¨


Wake Me Up Smoothie

M1

½ frozen banana slices 1 cup coffee (or double espresso) 1 scoop Perfect Fit Protein ¼ cup almond milk (or more if you used espresso) 1 Tbs cacao nibs optional: drop of peppermint extract

M2

M3

M4


Thai Coconut Tofu (leftover from last night) Add ½ cup fresh pineapple

Green Goddess Smoothie 1 cup spinach 1 cup kale ½ cup cucumber slices 1 cup coconut water

1


2


¼ avocado ½ fresh lemon (squeeze juice into blender) ½ fresh lime (squeeze juice into blender) Pinch cayenne pepper

M5

Crunchy Veggie Medley (from the Nutrition Plan Recipe Guide) + 4 oz grilled chicken or fish ~ double for leftovers tomorrow

PM


64

WEEK S OINXE


THURSDAY AM

M1


¨



M2


M3

Chicken and Citrus Summer Salad (from the Nutrition Plan Recipe Guide) -- double the recipe for leftovers for tomorrow

1


M4


M5

Leftover Crunchy Veggie Medley

PM


+ 4 oz grilled chicken or fish

65

WEEK S OINXE


FRIDAY AM

M1


¨



M2


M3


M4


M5

Red Lentil Bolognese You can also order this meal and all the ingredients for two to your doorstep through our meal service “Chef’d”!

1

FAVORITE TIU YOGA ROUTINE

2


Save leftovers for tomorrow’s M5!

PM


66

WEEK S OINXE


SATURDAY AM


¨

M1

TIU FULL BODY (EXCLUSIVE GUIDE)

2

+ 20 MINUTE MODERATE CARDIO

3

START PLANNING YOUR PARTY! WE’RE ALL CELEBRATING BY GOING TO A LOCAL #TIUMEETUP DURING THE FINAL WEEK!

Berries and Cream 1 cup berries ½ sliced banana 1 Tbs coconut cream Glass of almond milk

M2


M3

Almond Butter Cacao Smoothie (from the Nutrition Plan Recipe Guide)

M4

Detox Salad (from the Nutrition Plan Recipe Guide)

M5 1


PM

Leftover Red Lentil Bolognese You can also order this meal and all the ingredients for two to your doorstep through our meal service “Chef’d”!


CAN’T FIND AN EVENT NEAR YOU? YOU CAN PLAN ONE IN THE COMMUNITY OR CONNECT WITH A LOCAL TIU GIRL AND CELEBRATE TOGETHER. SEE THE FINAL SATURDAY!

67

WEEK S OINXE


SUNDAY AM


¨


M1


M2

Fresh juice or piece of fruit

M3

California Greens Wrap (from the Nutrition Plan Recipe Guide) - Make extra for tomorrow!

M4

PB&J Smoothie 1 Tbs natural peanut butter ¼ cup strawberries 1 scoop Perfect Fit Protein ½ cup ice 1 cup unsweetened almond milk

M5

Thai Lettuce Wraps (from the Nutrition Plan Recipe Guide) - make enough for leftovers

PM

1

5K


68

WEEK SEVEN



¨¨ 1 apple ¨¨ 2 containers fresh berries ¨¨ 1 orange ¨¨ 1 tangerine ¨¨ 4 grapefruits ¨¨ 6 lemons ¨¨ 4 limes ¨¨ 2 bananas ¨¨ 2 packages of spinach ¨¨ 1 bunch kale ¨¨ 1 bunch collard greens ¨¨ 1 head of purple cabbage ¨¨ 1 head of green cabbage ¨¨ 2 cucumbers ¨¨ 2 portobello caps ¨¨ 1 zucchini ¨¨ 1 carrot ¨¨ 1 head of broccoli ¨¨ 1 bunch green onions ¨¨ 3 bell peppers ¨¨ 1 package mushrooms ¨¨ 4 avocados ¨¨ 1 tomato ¨¨ 1 jalapeño ¨¨ 2 yellow onions ¨¨ 1 red onion ¨¨ 1 head of garlic

¨¨ fresh ginger

MAKE SURE YOU HAVE THESE ON HAND


¨¨ Perfect Fit Protein (plant based protein) ¨¨ Perfect Fit Tea ¨¨ Perfect Fit Multivitamin ¨¨ eggs from last week ¨¨ apple cider vinegar ¨¨ coconut oil ¨¨ sesame oil ¨¨ almond butter ¨¨ agave ¨¨ cilantro ¨¨ extra virgin olive oil ¨¨ cacao nibs ¨¨ sunflower seeds ¨¨ coffee/espresso ¨¨ almond milk ¨¨ tamari ¨¨ red wine vinegar ¨¨ grapefruit or orange juice ¨¨ kombucha ¨¨ wine (optional) ¨¨ favorite herbs & spices ¨¨ favorite condiments (TIU approved)

¨¨ 14.5 oz lean ground turkey ¨¨ 14 oz chicken breast ¨¨ 6 oz sushi grade ahi tuna ¨¨ 4 oz shrimp ¨¨ 8 oz extra firm tofu ¨¨ 2 Greek yogurts CANNED ITEMS

¨¨ 1 can of kidney beans ¨¨ veggie broth (boxed or canned) ¨¨ 1 can chickpeas DRY GOODS, SNACKS, ETC.

¨¨ apple juice ¨¨ orange juice ¨¨ Ezekiel bread ¨¨ shredded coconut ¨¨ dried blueberries ¨¨ coconut water ¨¨ coconut cream ¨¨ macadamia nuts DIPS & FLAVORING!

¨¨ salsa ¨¨ lemon extract ¨¨ red curry paste

ADD YOUR OWN!

¨¨ ________________________ ¨¨ ________________________ ¨¨ ________________________


WEEK S OENVEE N



¨¨ Thai Coleslaw (from the Nutrition Plan Recipe Guide)

¨¨ Freeze and slice 1 banana ¨¨ Lemon Blueberry Perfect Fit Bites (from ToneItUp.com)

¨¨ Chili in a Bowl - triple the recipe (from the Nutrition Plan Recipe Guide)

¨¨ Chop ½ cup of each: mushrooms, onions, carrots and broccoli

¨¨ Grill 14 oz chicken breast ¨¨ You can either make your pancakes/waffles fresh each day, or make them on Sunday, put them in the freezer (in freezer safe bags with the air squeezed out) and pop them in the toaster or oven on the day you plan on eating them!

Prepare flavored water in a pitcher! Add lemon or your favorite fruits from your grocery list and even experiment with your favorite herbs!

71

WEEK S OENVEE N


MONDAY AM

M1


¨


½ cup egg whites 1 whole egg Scramble with handful spinach, chopped bell peppers, onions, mushrooms Top with ¼ avocado & served with ¼ cup salsa 6 oz orange juice 1 slice dry Ezekiel or GF toast (optional: spray with olive oil before toasting)

M2

Lemon Blueberry Perfect Fit Bites (from ToneItUp.com)

M3

Already pre-made California Greens Wrap

M4

Leftover Thai Lettuce Wraps!

M5

Chili In A Bowl (from the Nutrition Plan Recipe Guide)

1


--triple the recipe for leftovers throughout the week (Meal Prep on Sunday)

PM


72

WEEK S OENVEE N


TUESDAY AM


¨

M1

M2

M3



Lemon Blueberry Perfect Fit Bites

Thai Coleslaw (from the Nutrition Plan Recipe Guide ) + 4 oz grilled chicken or fish (make extra for lunch for the next day)

M4

½ avocado ½ Tbs sunflower seeds 1 tsp honey

1

2

M5

Chili In A Bowl

PM


TIU BAND WORKOUT (TONEITUP.COM VIDEO) + BODY BLISS (EXCLUSIVE VIDEO)

73

WEEK S OENVEE N


WEDNESDAY AM


¨


½ cup egg whites

M1

1 whole egg Scramble with handful spinach, chopped bell peppers, onions, mushrooms Top with ¼ avocado & served with ¼ cup salsa 6 oz orange juice 1 slice dry Ezekiel or GF toast (option to spray with olive oil before toasting)

M2

Lemon Blueberry Perfect Fit Bites

M3

Thai Coleslaw (from the Nutrition Plan Recipe Guide) + 4 oz grilled chicken or fish

M4

Green Goddess Smoothie 1 cup spinach 1 cup kale ½ cup cucumber slices 1 cup coconut water ¼ avocado

1

SYC

½ fresh lemon (squeeze juice into blender) ½ fresh lime (squeeze juice into blender) Pinch cayenne pepper

M5

4 oz Turkey Burger with a steamed portobello cap bun + roasted zucchini slices with 1 tsp olive oil drizzled over. Toss zucchini slices with olive oil and a pinch of salt. Roast in the oven at 350 for 10 minutes.

PM


74

WEEK S OENVEE N


THURSDAY AM

M1


¨


Wake Me Up Smoothie ½ frozen banana slices 1 cup coffee (or double espresso) 1 scoop Perfect Fit Protein ¼ cup almond milk (or more if you used espresso) 1 Tbs cacao nibs optional: drop of peppermint extract + 2 Tbs walnuts

M2

1 grapefruit

M3

Leftover Chili In A Bowl

M4


1

2


M5

Simple Stir Fry (Nutrition Plan Recipe Guide for instructions) This makes 2 servings; save for lunch tomorrow ½ cup mushrooms, sliced ½ cup onions, diced

+ BOOTY & ABS (EXCLUSIVE VIDEO)

½ cup carrots, finely chopped ½ cup broccoli, chopped 8 oz extra firm tofu pressed and cubed 1 cup spinach 4 tsp sesame oil 1 orange, juiced

PM


75

WEEK S OENVEE N


FRIDAY AM


¨

M1


Berries and Cream 1 cup berries ½ sliced banana 1 Tbs coconut cream 8 oz glass of almond milk

M2

M3

M4

Lemon Blueberry Perfect Fit Bites 1 apple

Leftover Simple Stir Fry


M5

Pokedot Bikini Wrap Salad (from the Nutrition Plan Recipe Guide) - Save leftovers for tomorrow’s M3

1

PM



76

WEEK S OENVEE N


SATURDAY AM

M1


¨


Wake Up Smoothie ½ frozen banana slices 1 cup coffee (or double espresso) 1 scoop Perfect Fit Protein ¼ cup almond milk (or more if you used espresso) 1 Tbs cacao nibs optional: drop of peppermint extract

M2

1 grapefruit

M3

Leftover Pokedot Bikini Wrap (from the Nutrition Plan Recipe Guide)

M4


1


½ fresh lemon (squeeze juice into blender) ½ fresh lime (squeeze juice into blender) Pinch cayenne pepper

M5

Dine out! Head out to dinner and challenge yourself to choose something Lean, Clean ‘N Green!

PM


77

WEEK S OENVEE N


SUNDAY AM

M1


¨



M2

M3

M4

Fresh green juice or smoothie +6 oz grilled chicken

Grapefruit and Shrimp Love Affair (from the Nutrition Plan Recipe Guide)


M5

PM

Your Favorite M5 or Garbanzo Citrus Salad (from the Nutrition Plan Recipe Guide) while you Meal Prep for Week 8!


1

10K WE’RE ALL COMPLETING A 10K TODAY! PLAN A MEET UP, UPLOAD PICS AND CHECK IN WITH US!

78

WEEK EIGHT



¨¨ 4 bananas ¨¨ 4 apples ¨¨ 3 lemons ¨¨ 2 limes ¨¨ 3 grapefruit ¨¨ 1 tangerine ¨¨ 1 container fresh berries ¨¨ 1 container strawberries ¨¨ 1 package spinach ¨¨ 2 bunches of kale ¨¨ lettuce (for lettuce wraps) ¨¨ 2 packages of mixed greens ¨¨ 2 cucumbers ¨¨ 3 avocados ¨¨ 2 cups Brussels sprouts ¨¨ 3 red bell peppers ¨¨ 2 tomatoes ¨¨ 1 jalapeño ¨¨ 1 bunch green onions ¨¨ 1 large cucumber ¨¨ green beans ¨¨ 2 yellow onions ¨¨ 1 bundle fresh rosemary ¨¨ 1 bundle fresh cilantro MEAT, DAIRY, & YOGURT

¨¨ 20 oz chicken

¨¨ 10 medium shrimp ¨¨ espresso/coffee ¨¨ 24 oz lean protein (shrimp, chicken, ¨¨ cacao nibs tofu, tempeh or turkey) ¨¨ balsamic vinegar ¨¨ 1 carton of eggs ¨¨ dried cranberries ¨¨ coconut milk ¨¨ pine nuts ¨¨ 1 coconut yogurt ¨¨ slivered almonds ¨¨ maple syrup/agave CANNED ITEMS ¨¨ walnuts ¨¨ 1 can black beans ¨¨ red wine vinegar ¨¨ 2 cans chickpeas ¨¨ grapefruit or orange juice DRY GOODS, SNACKS, ETC. ¨¨ kombucha ¨¨ 2 veggie patties ¨¨ wine (optional) coconut water ¨¨ ¨¨ favorite herbs & spices ¨¨ chia seeds ¨¨ favorite condiments (TIU approved) ¨¨ coconut shavings ADD YOUR OWN! ¨¨ quinoa ¨¨ ________________________ MAKE SURE YOU HAVE ¨¨ ________________________ THESE ON HAND ¨¨ ________________________ ¨¨ Perfect Fit Protein (plant based protein) ¨¨ ________________________ ¨¨ Perfect Fit Tea ¨¨ ________________________ ¨¨ Perfect Fit Multivitamin ¨¨ ________________________ ¨¨ almond milk ¨¨ ________________________ ¨¨ sesame oil ¨¨ ________________________ ¨¨ extra virgin olive oil ¨¨ ________________________ ¨¨ fresh garlic ¨¨ ________________________ ¨¨ Ezekiel bread ¨¨ ________________________ ¨¨ coconut cream ¨¨ ________________________ ¨¨ nutritional yeast


WEEK E OINGEH T



¨¨ Chia Pudding (from the 7DSD)

¨¨ Cut And freeze 1 banana ¨¨ 3 Perfect Fit Waffles (from the Nutrition Plan Recipe Guide)

¨¨ Your Favorite TIU Dressing ¨¨ 3-4 Garbanzo Citrus Salads (from the Nutrition Plan Recipe Guide)

¨¨ Chop 7 cups kale ¨¨ Cook ½ cup dry quinoa ¨¨ Grill 8 oz chicken breast ¨¨ You can either make your pancakes/ waffles fresh each day, or make them on Sunday, put them in the freezer (in freezer safe bags with the air squeezed out) and pop them in the toaster or oven on the day you plan on eating them!

Put it in a Mason Jar! Did you know you can layer your salads from M3 and M4 in a Mason Jar for an on-the-go lunch? Place wet ingredients at the bottom.

81

WEEK E OINGEH T


MONDAY AM


¨


M1

Perfect Fit Waffles

M2

Sliced apple with cinnamon

M3

M4

Garbanzo Citrus Salad Add 6 oz lean protein


M5

Lean & Clean Bake (make enough for lunch tomorrow) Spray a large glass cooking dish and lay out: 12 oz chicken 2 cups sliced Brussels sprouts

1

BEACH STRETCH & RELEASE (BEACH BABE 3)

1 sliced red bell pepper Drizzle 2 Tbs sesame oil 1 fresh lemon squeeze 1 clove garlic (minced) 3 fresh rosemary sprigs (divided) Pinch of pink himalayan salt Fresh ground pepper Bake for 30 minutes or until chicken is done. We like to mix it around every 6 minutes

PM


82

WEEK E OINGEH T


TUESDAY AM

M1


¨


Berries and Cream 1 cup berries ½ sliced banana 1 Tbs coconut cream Glass of almond milk

M2


M3

Lean & Clean Bake leftovers

M4

Garbanzo Citrus Salad

M5

Southwest Stuffed Bell Pepper (from the Nutrition Plan Recipe Guide) -make extra for the next night!

PM 1

TIU BALL WORKOUT (TONEITUP.COM VIDEO)

2

+ 30 MINUTE MODERATE CARDIO


83

WEEK E OINGEH T


WEDNESDAY AM

M1


¨


Wake Up Smoothie ½ frozen banana slices 1 cup coffee (or double espresso) 1 scoop Perfect Fit Protein ¼ cup almond milk (or more if you used espresso) 1 Tbs cacao nibs optional: drop of peppermint extract

M2


M3

2 cups chopped kale (marinated in 2 tsp agave, 1 Tbs vinegar and ½ Tbs olive oil) 5 sliced strawberries 4 oz grilled chicken 2 Tbs chopped green onion 2 Tbs dried cranberries 1 Tbs pine nuts 1 Tbs slivered almonds

M4

1


2

+ KETTLE BOOTY (TONEITUP.COM VIDEO)

3



M5

Leftover Southwest Stuffed Bell Pepper (from the Nutrition Plan Recipe Guide)

PM


84

WEEK E OINGEH T


THURSDAY AM


¨

M1


1 cup coconut yogurt 1 Tbs coconut shavings 1 Tbs cacao nibs ½ banana slices

M2


M3

Garbanzo Citrus Salad

M4

Green Goddess Smoothie

Add 6 oz lean protein

1 cup spinach 1 cup kale ½ cup cucumber slices 1 cup coconut water ¼ avocado ½ fresh lemon (squeeze juice into blender) ½ fresh lime (squeeze juice into blender) Pinch cayenne pepper

1

2

TOTAL TONER (TONEITUP.COM PRINTABLE)

M5

6 oz of grilled chicken 1 cup green beans ½ cup cooked quinoa with chopped scallions and tomatoes


Flavor all food with TIU approved spices and herbs May cook with 1 Tbs olive/grapeseed oil

PM


85

WEEK E OINGEH T


FRIDAY AM


M1

Perfect Fit Waffles

M2


M3

2 cups chopped kale (marinated in 2 tsp agave, 1 Tbs vinegar and ½ Tbs olive oil)

¨


5 sliced strawberries 4 oz grilled chicken 2 Tbs chopped green onion 2 Tbs dried cranberries 1 Tbs pine nuts 1 Tbs slivered almonds

M4


M5

Chili Lime Shrimp Tacos (from the Nutrtion Plan Recipe Guide) You can also order this meal and all the ingredients for two to your doorstep through our meal service “Chef’d”!

PM

1


2



86

WEEK E OINGEH T


SATURDAY AM


¨


Wake Up Smoothie

M1

½ frozen banana slices 1 cup coffee (or double espresso) 1 scoop Perfect Fit Protein ¼ cup almond milk (or more if you used espresso) 1 Tbs cacao nibs optional: drop of peppermint extract

M2

M3

1 grapefruit

2 cups of greens 6 oz lean protein 1 apple, sliced 2 Tbs. walnuts 1 Tbs TIU dressing

M4


1

½ fresh lemon (squeeze juice into blender)

CELEBRATE BY GOING TO A LOCAL #TIUMEETUP!

½ fresh lime (squeeze juice into blender) Pinch cayenne pepper

CAN’T FIND AN EVENT NEAR YOU? YOU CAN PLAN ONE IN THE COMMUNITY OR CONNECT WITH A LOCAL TIU GIRL AND CELEBRATE TOGETHER. CHECK IN WITH US!

M5

2 cups of greens 6 oz lean protein ½ cup cooked quinoa Fresh herbs

PM


87

WEEK E OINGEH T


SUNDAY AM


¨


M1

Your favorite Perfect Fit Waffles!

M2

1 Grapefruit

M3

2 cups of greens 6 oz lean protein 1 apple, sliced 2 Tbs walnuts 1 Tbs TIU dressing

M4


M5

Go out and enjoy the most incredible meal!!! You’ve earned it babe!!!

PM


1

SET THE BAR (BEACH BABE 2) SEE HOW FAR YOU'VE COME!

88

SPICE IT UP


SPICE IT UP! (great additions to liven up any dish)

S PI CE S & F L AVOR INGS apple cider vinegar balsamic vinegar (regular or white) red wine vinegar black pepper

DRESSI N GS dijon dressing peanut sauce lime vinaigrette

cayenne pepper cocoa powder (unsweetened, limit to 1 tsp) cinnamon hot sauce (Sriracha, Cholula, or Tabasco) maca (limit to 1 tsp) miso (limit to 1 tsp) seasoning blends (salt-free) spicy mustard (check for gf if desired) spirulina fresh lemon or lime juice fresh simple salsa fresh herbs ginger garlic jalapeños vegetable broth (low sodium)

DRI N KS & B EV ERAGES infused water sparkling water (lemon, berry, lime, etc) low sodium tomato juice herbal teas coconut water (unsweetened) almond milk (unsweetened) coffee & espresso morning meta-d or bombshell spell fruit infused water sparkling water with lemon non-caffeinated tea green tea (or caffeinated tea) kombucha low sugar juices (green juices are more hydrating and have less calories and simple sugar)

see treat yourself for cocktails!

89 89

T R E AT YO U R S E L F


TREAT YOURSELF GIRL! (what to eat when you need a treat) The 8 Week Tone It Up Plan is a guide to help you feel and look the best you ever have. You’re going to be eating clean and satisfying meals that are so delicious, that you’ll feel energized immediately and you’ll actually start craving healthy food! We also love a little something sweet or a glass of wine to relax or celebrate a girls night out. We love Wine Not Wednesday; whether it’s a bubble bath, face mask and a glass of wine or a happy hour with the girls after a long day of work. Celebrating a girls night is good for your mental health and happiness. Just try and keep it to 1-2 glasses, a couple nights a week during these next 8 weeks. You’ll find in the plan that we have “Wine Not Wednesday” listed each week, but you don’t have to pour yourself a glass if you don’t want to. We just wanted to leave it as an option to let you know that it’s okay to treat yourself once to twice a week with a glass of vino and some R&R, date night or a night with girlfriends ;). In fact, if you feel like celebrating but you want to nix the wine, try sipping on some kombucha! We love to pour kombucha or soda water with fresh lemon in a wine glass to get into the Wine Not Wednesday spirit! As for desserts, it’s about making smart choices and not overindulging when you do go for something sweet. Below you’ll find some examples of TIU approved desserts to nibble on at most 2-3 times a week. Just make sure to stick to the serving size! Whether you choose to have the occasional glass of wine or dessert or nothing at all, just remember to make the plan work for you and your goals!

1 glass of wine 1 serving sweet potato chips

2 coconut lemon macaroons (from ToneItUp.com)

2 pieces of fruit leather

2 key lime bites (from the Nutrition Plan Recipe Guide)

3 cups air-popped popcorn

½ cup frozen grapes

TIU approved cocktail

apple slices with cinnamon

glass of champagne

chia seed pudding with cacao nibs or chocolate chips

Perfect Fit Birthday Cake 2 small, domino-sized dark chocolate squares

1 minute cookie on ToneItUp.com

yogurt with 1 tbs cacao nibs, 2 tsp honey, and 1 tbs slivered almonds

cheers! 90 90

C A LO R I E A D D - O N S


CALORIE ADD-ONS If you’re still hungry, losing weight, or did a long workout, you can use these calorie add-ons to add to your meals.

1 0 0-15 0 CA LO R IES 5 egg whites 6 oz 0% plain Greek yogurt 1 tablespoon extra virgin olive oil 2 tablespoons chia seeds ½ cup cooked quinoa ½ cup Perfect Fit Quinoa Crisps ½ medium (5 oz) avocado 3 oz canned tuna, in water, drained 3 oz skinless chicken 1 cup firm, organic tofu 3 cups cooked and chopped kale 3 tablespoons ground flaxseed 2 cups raw beetroots 3 oz grilled shrimp 1/4 cup almonds

2 0 0-2 5 0 CA LO R IES 1 cup beans ¼ cup chopped walnuts ¼ cup unsalted sunflower seeds 2 tablespoons natural peanut or almond butter 1 cup cooked amaranth 4 oz soy tempeh 4 oz cooked salmon 2 tablespoons virgin coconut oil 3 cups blueberries

91 91

RECIPE INDEX

NUTRITION PLAN RECIPE GUIDE =

8 WEEK BIKINI PROGRAM

SEVEN DAY SLIM DOWN

= BP

= 7DSD

NP

WEEK 1 Perfect Fit Pancakes (NP, 17) Perfect Fit Donuts (NP, 16) Meta D (NP, 27)

WEEK 2 Perfect Fit Waffles (NP, 17-same as pancake) Ginger Agave Glazed Salmon (BS, 106) Tone It Up Super Salad (NP, 41) Spaghetti Squash Marinara (NP, 84) Meta D (NP, 27)

WEEK 3 Chicken & Citrus Summer Salad (NP, 40) Pick Me Up Chia Pudding (7DSD, 12) Cool Mahi Mahi (NP, 89) Turkey Veggie Egg Scramble (NP, 14) Thai Coconut Tofu (NP, 82) Tone It Up Kale Salad (NP, 41) Carrot Salad (NP, 42) Chili Lime Shrimp Tacos (NP, 91) Perfect Fit Pancakes (NP, 17) Meta D (NP, 27)

WEEK 4 Power Packed Quinoa Bowl (NP, 80) Egg & Veggie Breakfast Wrap (NP, 48) Tone It Up Kale Salad (NP, 41) Avocado Toast (ToneItUp.com) Tone It Up Super Salad (NP, 41) Italian Stuffed Eggplant (BP, 104) Slow Cooker Black Bean Chili (ToneItUp.com) Egg Frittata Muffin (ToneItUp.com) Spaghetti Squash Marinara (NP, 84) Meta D (NP, 27)

WEEK 5 Egg Frittata Muffin (ToneItUp.com) Pick Me Up Chia Pudding (7DSD, 12) Fresh & Sweet Tilapia (NP, 85) Carrot Salad (NP, 42) Butternut Squash Risotto (NP, 76) Slow Cooker Black Bean Chili (ToneItUp.com) Tone It Up Super Salad (NP, 41)

Spicy Shrimp Cucumber (NP, 54) Avocado Toast (ToneItUp.com) Lemon Garlic Chicken (NP, 86) Beet Salad (NP, 44) Healthy Vegan Quesadillas (ToneItUp.com) Perfect Fit Pancakes (NP, 17) Italian Stuffed Eggplant (BP, 104) Meta D (NP, 27)

WEEK 6 Detox Salad (NP, 33) Perfect Fit Pancakes (NP, 17) Chocolate Banana Bread Muffins (ToneItUp.com) Thai Coconut Tofu (NP, 82) Key Lime Pie Bites (NP, 70) Crunchy Veggie Medley (NP, 82) Chicken & Citrus Summer Salad (NP, 40) Red Lentil Bolognese (NP, 76) Almond Butter Cacao Smoothie (NP, 25) California Greens Wrap (NP, 50) Thai Lettuce Cups (NP, 53) Meta D (NP, 27)

WEEK 7 Lemon Blueberry Perfect Fit Bites (ToneItUp.com) California Greens Wrap (NP, 50) Thai Lettuce Wrap (NP, 53) Chili in a Bowl (NP, 83) Thai Cole Slaw (NP, 36) Simple Stir Fry (NP, 84) Pokedot Bikini Wrap Salad (NP, 53) Garbanzo Citrus Salad (NP, 43) Grapefruit & Shrimp Love Affair (NP, 55) Meta D (NP, 27)

WEEK 8 Perfect Fit Waffles (NP, 17-same as the pancakes) Garbanzo Citrus Salad (NP, 43) Avocado Toast (ToneItUp.com) Southwest Stuffed Bell Pepper (NP, 88) Pick Me Up Chia Pudding (7DSD, 12) Chili Lime Shrimp Tacos (NP, 93) Meta D (NP, 27)

© 2016 Tone It Up ®. All Rights Reserved. The unauthorized reproduction or distribution of this copyrighted work is illegal. Criminal copyright infringement, including infringement without monetary gain, is investigated by the FBI and is punishable by up to five years in federal prison and a fine of up to $250,000. Tone It Up Nutrition Plan The Recipes provided herein contain ingredients that may cause allergic reaction in some individuals. These recipes are suggestions only. Do not make a recipe that contains ingredients that you are allergic to. If you are unsure about potential allergic reactions please consult your family physician. If you would like advice on how to replace certain ingredients feel free to email [email protected] Disclaimer: By purchasing this program, you accept and are bound by these terms and conditions without limitation, qualification or change. You represent that you have read and agreed to these terms and conditions at all times while using this program. You must be at least 18 years of age to access the material contained on ToneItUp.com without adult supervision. To access and use ToneItUp.com, you warrant that you are at least 18 years old or have obtained parental permission. Any application of the recommendations set forth in this website and program from Tone It Up LLC, ToneItUp.com TM, or in any personal consultation by phone, email, in-person, or otherwise, is at the reader’s discretion and sole risk. The information offered is intended for people in good health. Anyone with medical problems of any nature should see and consult a doctor before starting any diet or exercise program. Even if you have no known health problems, it is advisable to consult your doctor(s) before making major changes in your lifestyle. The material contained on ToneItUp.com and in the Tone It Up Nutrition Plan, is provided for educational and informational purposes only and is not intended as medical advice. The information contained on this website and program should not be used to diagnose or treat any illness. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. This information on this website has not been evaluated by the FDA and is not intended to treat, diagnose, cure or prevent any disease, metabolic disorder or health problems. We cannot and do not give you medical advice. You should seek prompt medical care for any specific health issues and consult your physician before purchasing any product(s). We do not recommend the self-management of health problems. Information obtained by using our services is not exhaustive and does not cover all diseases, ailments, physical conditions or their treatment. By purchasing this program you agree that you will consult your doctor, physician or health care provider before beginning the nutrition or exercise program or taking into practice any and all tips from the website. Use of the programs, advice, and information contained in this website and program, Tone It Up, is at the sole choice and risk of the reader. You understand and agree that you will indemnify, defend and hold us and our affiliates harmless from any liability, loss, claim and expense, including reasonable attorney’s fees, arising from your use of our website and program, or your violation of these terms and conditions. Author’s Disclaimer The authors of The Tone It Up Nutrition Plan are not doctors. The advice the authors provide herein, is based on years of practical application, dealing with the needs of their own health and physique as well as the needs of others. Any recommendations the authors may make to you regarding diet, including, supplements and herbal or nutritional treatments must be discussed between you and your doctor(s) to ensure protection for client and Tone It Up.

8 Week Nutrition Plan

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