8-Week-Nutrition-Plan.pdf

BY CERTIFIED PERSONAL TRAINERS & NUTRITION COACHES

KARE NA DA WN & KA TRIN A SCOTT WITH REGISTERED DI

ETITIAN

LORI ZAN INI

©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 ve years in federal prison and a ne of up to $250,000.

TABLE OF CONTEN TS Click on What You’re Looking For!

INTRO

4

PREP FOR THE SWEA T

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 rst. 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,

PREP FOR THE

SWEAT

8 WEEK NUTRITION PLAN

PRE P FOR THE SWE AT! 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!

SUNDAY JANUARY 3, 2

Make sure you have everything you need ahead of time! We want you to

Your Challenge starts today! Set your intention and journal your top

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!

5 goals for the next 8 weeks. Share them with the community with the hashtag #TIUteam and #TIUgoals.

ü 2 Canisters of Perfect Fit Protein ü

2 Multivitamins

ü

Exclusive Workouts

ü

Mini Bands

016

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.

ü

Exercise Ball

EVERY S UNDA Y

ü

Yoga Mat

ü ü

Kettlebell Glass Containers for Meal Prep

ü

Water Bottle

ü

4 Boxes of Tea (optional)

Your grocery list reects 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!

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 lled 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!

YOUR WORKOUTS You'll see a mapped-out plan of every workout to get the best results! Every Tuesday a new workout is released onToneItUp.com ! Then refer to yourExclusive 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 o to an amazing start, follow our 5 tips below! Get your planner out… and get ready to crush the next 8 weeks!

1. IT TAKES TWO BABY

4. REM EMBER WHY Y OU STARTED

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

this! Why are you choosing to live a healthy lifestyle? Why are you 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. TAKE TIME TO SAVE TIME Stay super organized! This helps free up time so you can kick some

5. LET G O OF BEL IEFS THAT DON’T

major booty in both your workouts and in other areas of your life!

SERVE YOU!

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 outts too. When you’re not

make way for the new empowering beliefs about what you can

scrambling to gure 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!

Another essential tip is to prep healthy meals ahead of time. For us, Sunday evenings are spent grocery shopping and planning slimming meals for the week ahead. This includes portioning Zip Lock bags

Take a few moments to think about what beliefs you might be 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 WEE K JOURNA L 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.

START Y OUR JO URNEY


START Y OU R JO UR NE Y 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 T AKE 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 dierence in how you FEEL! You're beaming with condence and happiness!

WHAT T O U SE 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 at surface and

set a self timer!

WHAT TO WEAR Wear your favorite bikini or workout gear. Pick something that is form tting that shows your body. We want to see your beautiful curves!

WHERE TO T AKE THE PICTURE 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!

LIGHTING MATTERS 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 lled and not overhead or harsh.

TAKE MORE THAN

ONE

Take pictures from dierent 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!

SAMPLE

DA Y


SAM PL E DA Y Your Meal 1 is totally fruity just for you, cutie!

Optional coee or Awaken Tea Optional Meta D, Lemon Water or Bombshell Spell!

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 ll up on

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

lean protein and veggies.

ü

Exclusive Workouts

ü

Exclusive Guides

ü

New workouts coming out during this program!

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!

REMEMBER TO CHECK THE W EEKL Y SCHEDULE E VERY SUNDA Y FOR MORE WORKOUT IDEAS AND CHALLENGES!

Get your meals delivered HERE! SYC = SPIN, YOGA, OR A CLASS!

To nd 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


WE EK LY GROC ERY LIS T FRUITS & VEGGIES

¨

slivered almonds

¨

grapefruit or orange juice

¨

4 large grapefruits

¨

organic granola

¨

kombucha

¨

5 apples

¨

kale chips (or make your own!)

¨

wine (optional)

¨

bananas

¨

favorite herbs & spices

¨ ¨

grapes

favorite condiments (TIU approved)

¨

1 bundle kale

¨

1 bag baby carrots

¨

small bundle scallions

¨

2 bell peppers

¨

1 onion

¨

1 container mushrooms

¨

avocado

¨

snap peas

¨

3 jalapeños

1 package mixed lettuce or greens

DIPS & FLAVORING!

¨

hummus

¨

¨

guacamole

ADD YOUR OWN!

¨

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

¨ ¨

________________________

MEAT, DAIRY, & YOGURT

¨ ¨

¨

40 oz chicken

¨

spicy mustard

¨

________________________

¨

1 carton eggs

¨

apple cider vinegar

¨

________________________

¨

2 coconut yogurts

¨

quinoa

¨

________________________

¨

3 Greek yogurts

¨

brown rice

¨

________________________

¨

wasabi

¨

________________________

¨

salsa

¨

________________________

¨

honey

¨

maple syrup

DRY GOODS, SNACKS, ETC.

¨

cacao nibs

¨

package wheat or GF tortillas

¨

unsweetened almond milk

¨

loaf of Ezekiel bread or GF bread

¨

grapeseed oil

CANNED ITEMS

¨

2 12 oz cans of tuna, stored in water

¨

2 cans black beans

________________________

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

BUY.

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/waes 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

Coee / Awaken Perfect Fit Tea or Meta D ¨ Perfect Fit Multivitamin

Perfect Fit Pancakes(any variation)

M1

Side of 8 oz almond milk

M2

1 grapefruit

Tuna Wrap

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

¼ cup mixed nuts

M4

2 Tbs dried fruit 1

TONE HII T UP (EXCLUSIVE VIDEO)

Teriyaki Bowl

M5

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

Coee / Awaken Perfect Fit Teaor Meta D ¨ Perfect Fit Multivitamin 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 nely 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

M4

1 Tbs slivered almonds

1 tsp ground axseed Cinnamon to taste Perfect Fit Tea 1

2

TOTAL B ODY TONE U P (TONEITUP.COM VIDEO)

M5

+ 30 MINUTES OF CARDIO

PM

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

Coee / Awaken Perfect Fit Tea or Bombshell Spell

¨ Perfect Fit Multivitamin

M1

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

M2

M3

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

Kale chips

M4

¼ cup guacamole 1

Teriyaki Bowl

M5

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

Coee / Awaken Perfect Fit Teaor Meta D ¨ Perfect Fit Multivitamin 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

2 Perfect Fit Donuts (any variation)

2 cups chopped kale (chop nely with scissors)

M3

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 O UT (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

¼ cup mixed nuts

M4

2 Tbs dried fruit

6 oz of grilled chicken

M5

1 cup green beans ½ cup cooked quinoa with chopped scallions and tomatoes

1

TONE, BU RN & 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 avor)

16

WEEK ONE


SATURDAY Coee / Awaken Perfect Fit Teaor

AM

Bombshell Spell


M1

Wake Me Up Smoothie ½ banana, frozen and pre-sliced 1 scoop Perfect Fit Protein ½ cup almond milk

1 cup cold coee (or 2 espresso) 1 Tbs cacao nibs

M2

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


M3

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


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

M2

M3

Sliced apple with sprinkled cinnamon

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

1 cup kale chips

M4

¼ cup guacamole

Teriyaki Bowl

M5

6 oz grilled chicken ½ cup brown rice (or quinoa) 2 Tbs teriyaki sauce

1

5K ~ TIME YOURSELF!

Handful snap peas ½ tsp wasabi (to liking)

CHECK IN WITH THE TEAM!

WE’RE ALL IN THIS TOGETHER

PM

Perfect Fit Hot Chocolate

18

WEEK TWO



CANNED ITEMS

¨

cacao nibs

¨ ¨ ¨

1 container fresh blueberries

¨

1 can chickpeas

¨

honey

5 lemons

¨

1 can water chestnuts

¨

GF granola

¨

grapeseed oil

¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨

4-5 apples

¨ ¨

sesame oil

¨

tamari

¨


¨

kombucha

¨

wine (optional)

¨


¨


2 limes

DRY GOODS, SNACKS, ETC. 1 orange

¨

GF oats

12 clementines

¨

chia seeds

grapes

¨

peanut butter

2 bananas

¨

walnuts

1 bunch kale

¨

peanuts

1 bag mixed greens

¨

raisins

1 napa cabbage

¨

slivered almonds

1 purple cabbage

¨

unsweetened coconut shavings

1 bag baby carrots

extra virgin olive oil

OPTIONAL

4 cups Brussels sprouts

DIPS & FLAVORING!

1 bunch green onions

¨

hummus

1 bunch asparagus

¨

himalayan pink salt

1 bunch celery

¨

powdered ginger root

1 tomato

¨

cayenne pepper

1 red bell pepper

¨

marinara sauce

¨

cajun spices

¨

________________________

¨

balsamic vinegar

¨

________________________

¨

________________________

¨

________________________

¨

________________________

¨

________________________

¨

________________________

¨

________________________

¨

________________________

¨

________________________

1 head of garlic 1 avocado 1 spaghetti squash 1 small bunch fresh rosemary



¨


¨

20 oz chicken breasts

¨

Perfect Fit Tea

¨ ¨

24 oz salmon

¨ ¨

Perfect Fit Multivitamin

¨

1 Greek yogurt

¨

almond milk

¨

1 almond yogurt

low fat feta cheese

eggs

¨

sweet potato

¨ ¨

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

ADD YOUR OWN!


BUY.

WEEK T OW NE O



¨

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

¨


¨

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 avor soaks in! If you would like, you can prepare your dressing and let it marinate in the fridge overnight.

21

WEEK T OW NE O


MONDAY AM

M1

Coee / Awaken Perfect Fit Tea or Meta D ¨ Perfect Fit Multivitamin 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

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


1


8 oz Grilled Salmon

M5

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 NE O


TUESDAY Coee / Awaken Perfect Fit Teaor

AM

Bombshell Spell

¨ Perfect Fit Multivitamin 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)

4 oz grilled chicken (chopped)

M4

1 long stalk celery ¼ cup grapes pepper to taste


1 Tbs Greek yogurt

M5

Choose your favorite M5 Salad from the Nutrition Plan Recipe Guide~ Make extra for tomorrow’s lunch!

PM

Dessert

Magnicent Lemon Macaroons (from the Bikini Program)

23

WEEK T OW NE O


WEDNESDAY AM

Coee / Awaken Perfect Fit Tea or Meta D ¨ Perfect Fit Multivitamin 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

Large apple Slice with sprinkled cinnamon

Leftovers from last night’s M5!

1 cup baby carrots

M4

¼ cup hummus 1

Cape Cod Chicken Salad

M5

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

TIU HIIT (EXCLUSIVE GUIDE) OR SELF MAGAZINE CARDIO BODYWEIGHT HIIT! SEE WEEKL Y WORKOUT SC HEDULE ON TONEITU P.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 NE O


THURSDAY AM

M1

M2

Coee / Awaken Perfect Fit Teaor Meta D ¨ Perfect Fit Multivitamin Perfect Fit Waes 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

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 NE O


FRIDAY AM



M1

Perfect Fit Waes 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”!

1

TIU ABS (EXCLUSIVE GUIDE)

2


Dessert

PM

Magnicent Lemon Macaroons (from the Bikini Program)

26

WEEK T OW NE O


SATURDAY AM

M1

Coee / Awaken Perfect Fit Teaor Meta D ¨ Perfect Fit Multivitamin

Egg Scramble 3 clementines

1 5-6 oz container almond yogurt

M2

2 tsp cacao nibs 1 Tbs coconut shavings


M3

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

2

ROLL IT OU T (TONEITUP.COM PRINTABLE) + 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 NE O


SUNDAY AM

M1


Perfect Fit Waes 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

Your favorite Tone It Up Meal 3!

M3

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



¨

8 oz of mahi mahi

¨

hot sauce (we like Cholula)

¨ ¨ ¨

4 bananas

¨

10 medium shrimp

¨

small bundle fresh thyme

1 orange

¨

8 oz extra rm tofu

¨

small bundle cilantro

4 limes

¨

1 carton eggs

¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨

3 lemons 1 grapefruit

¨ ¨

unsweetened almond milk coconut milk

¨


¨

2 almond yogurts

¨

Perfect Fit Tea

¨

1 16 oz container Greek yogurt

¨


¨

cacao nibs

¨

maple syrup or agave

¨

peanut butter

¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨

1 apple strawberries 1 container fresh berries 2 packages of spinach

CANNED ITEMS

1 bag lettuce

¨

2 cups kale

1 can black beans

small bundle scallions


1 cup green beans 1 zucchini

MAKE S URE YOU HAVE THESE ON HAND

almond butter

¨

¨

walnuts

¨

coee or espresso

¨

coconut shavings

¨

¨

sesame oil

1 large cucumber

¼ cup chia seeds

¨

¨


green onions

light wheat or GF bread

¨

cinnamon

¨

quinoa

¨

grapeseed oil

¨

slivered almonds

¨

tamari

1 cup sliced mushrooms

¨

raisins

red pepper akes

1 large green bell pepper

¨

¨

1 package wheat or GF tortillas

honey

¨

¨

1 large red bell pepper

dried cranberries

chili powder

¨

¨

1 head of fresh garlic

pine nuts

¨

balsamic vinegar

¨

cayenne

1 package carrots (grated or whole) 1 container cherry tomatoes 4 roma tomatoes

1 yellow onion 1 jalapeño 1 avocado

DIPS & FLAVORING!

¨

fresh ginger

¨


¨

sesame seeds

¨

kombucha wine (optional)


guacamole (you can also make your own!)

¨

¨

24 oz of chicken breasts

pico de gallo

¨

¨

¨ ¨

6 oz 93% lean ground turkey

¨

salsa

¨




BUY.

WE EE EK K T OH NR EE E W



¨

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 atChefd. com/ToneItUp! It's your special Meal Delivery Service!

31



MONDAY AM


¨ Perfect Fit Multivitamin Wake Me Up Smoothie

M1

½ banana, frozen and pre-sliced 1 Scoop Perfect Fit Protein ¼ cup almond milk (or more if using espresso)

1 cup cold coee (or 2 espresso) 1 Tbs cacao nibs optional: drop of peppermint extract

M2

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

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



TUESDAY AM


M1

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

M2

Banana with 1 Tbs almond butter

2 cups of fresh Spinach (chop up)

M3

4 oz Cool Mahi Mahi from last night ¼ cup cucumber (shredded or diced) 1 tsp ginger 1 fresh lime squeeze

Slimdown Smoothie

M4 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

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

PM

Unwind Perfect Fit Teawith 1 tsp honey

33



WEDNESDAY AM


Wake Me Up Smoothie

M1

½ frozen banana slices

1 cup coee (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

Leftover Thai Coconut Tofu 2

PM

KETTLE BOOTY (TONEITUP.COM VIDEO) + COCONUT CORE & BOOTY (BEACH BABE 3)


34



THURSDAY Coee / Awaken Perfect Fit Teaor

AM

Bombshell Spell


M1


M2


Quinoa & Veggies

M3

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 akes and 1 Tbs grapeseed oil add 2 Tbs your favorite nuts! We like walnuts and almonds!

Green Goddess Smoothie

M4

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



FRIDAY AM

M1

Coee / Awaken Perfect Fit Tea or Meta D ¨ Perfect Fit Multivitamin 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

Slimdown Smoothie

M4

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

1

½ cup ice

TIU ABS (EXCLUSIVE GUIDE)

1 tsp cinnamon optional: 1 tsp cacao nibs

M5

2

+ TIU HI IT (EXCL USIVE GUIDE)

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



SATURDAY AM

M1



M2


M3

Leftovers from last night’s M5

M4

M5

Pick Me Up Chia Pudding (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

¼ cup guacamole


¼ cup salsa ¼ cup pico de gallo

2

¼ sliced jalapeño

+ 45 MINUTES OF STEADY

¼ cup black beans

STATE CARDIO

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



SUNDAY AM



M1

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

M2


M3

Leftover Mexican Plate


M4

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

5K

6 oz of grilled chicken

M5

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

¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨

1 container fresh berries

¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨

1 green bell pepper

5-6 lemons 2 limes

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 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)

1 bag baby carrots


3 red bell peppers

¨

coconut shavings

¨ ¨ ¨ ¨ ¨ ¨

quinoa

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

whole wheat or GF wraps coconut water dried cranberries pine nuts slivered almonds

DIPS & FLAVORING!

¨ ¨

hummus marinara sauce

MAKE SURE YOU HAVE MEAT, DAIRY, & YOGURT

¨ ¨

16 oz chicken breast 4 oz ground turkey

THESE ON HAND

¨ ¨


¨ ¨ ¨ ¨


¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨

fresh garlic

¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨


salsa additional fruit or fresh fruit juice whole wheat or GF bread

coee/espresso almond milk sesame oil pink himalayan salt honey peanut butter raisins balsamic vinegar extra virgin olive oil cacao nibs

kombucha wine (optional) chili powder, cumin, & coriander cayenne pepper cinnamon favorite herbs & spices favorite condiments (TIU approved)

OPTIONAL

¨

6 oz lean protein (chicken, shrimp,

¨

16 oz ground turkey

turkey, tofu, or tempeh)

Perfect Fit Tea


BUY.

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

Coee / Awaken Perfect Fit Tea or Meta D ¨ Perfect Fit Multivitamin Wake Me Up Smoothie

M1



M2


M3

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

M4

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

Coee / Awaken Perfect Fit Teaor Meta D ¨ Perfect Fit Multivitamin 1 cup Greek or almond yogurt

M1

¼ cup berries 1 Tbs coconut shavings 2 tsp cacao nibs 2 Tbs your favorite nuts Drizzle honey

M2


M3

Tone It Up Approved Sandwich or wrap

½ cup baby carrots

M4

½ cup peppers ¼ cup hummus

M5

1

2

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

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

Power Packed Quinoa Bowl (from the Nutrition Plan Recipe Guide) --Make extra for leftovers on Thursday!

PM


43

WEEK F OO NU ER


WEDNESDAY AM



Egg & Veggie Breakfast Wrap

M1

(from the Nutrition Plan Recipe Guide)

M2

Fresh juice or piece of fruit

M3

Lean & Clean Bake(leftovers)

PB&J Smoothie

M4

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)

1

Add 1 fresh lemon squeeze

PM


2

TONE HII T UP (EXCLUSIVE VIDEO) + ROLL IT OU T (TONEITUP.COM PRINTABLE)

44

WEEK F OO NU ER


THURSDAY AM


M1

Avocado Toast - Any Variation (from ToneItUp.com)

M2


M3


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 yourPower 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

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

1

PM


TIU FULL BO DY (EXCL USIVE GUIDE)

46

WEEK F OO NU ER



AM

Bombshell Spell


M1

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

M2


½ can tuna mixed with 1 Tbs Greek yogurt

M3

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

Slow Cooker Black Bean Chili

M5

(from ToneItUp.com!) make 4 servings

PM


47

WEEK F OO NU ER


SUNDAY AM

M1


Wake Me Up Smoothie ½ frozen banana slices


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 Mun 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

4 lemons

¨ ¨ ¨ ¨

2 limes

tempeh, chicken, turkey, sh or shrimp)

4 bananas

¨

¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨

3 cucumbers

¨ ¨

3 yellow onions

3 oranges 1 grapefruit

8 oz tilapia

1⁄4 lb shrimp 12 oz chicken breast 6 oz lean protein (choice of: tofu,

2 Greek yogurts

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

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

celery


1 red beet

¨ ¨ ¨ ¨ ¨ ¨

parsley green onions 1 bunch of radishes 1 bundle asparagus 1 large package carrots

quinoa wild rice corn tortillas coconut water cashews

coconut akes

red bell pepper

DIPS & FLAVORING!

5 roma tomatoes

¨ ¨ ¨ ¨ ¨

1 avocado 1 large sweet potato 1 eggplant red onion

1 package frozen butternut squash

nutritional yeast mango salsa seaweed

dulse akes fresh basil, thyme, & rosemary


¨


¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨

Perfect Fit Tea

¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨

chia seeds

¨ ¨ ¨

wine (optional) favorite herbs & spices

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

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



BUY.

WE EE EK K F OIN W VE E



¨

Cook ½ cup dry quinoa

¨


¨

(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

¨

Grill 4 oz. chicken breast

¨

You can either make your pancakes/waes 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

(from ToneItUp.Com)

¨

Egg Frittatas

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

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



MONDAY AM



1 orange or piece of fruit or fresh juice

M1

2 Egg Frittata Muns (from ToneItUp.com)

M2


M3


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


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



TUESDAY AM

M1

M2


2 Egg Frittata Muns 1 orange or piece of fruit or fresh juice

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”!

M4


1

BURN IT UP (TONEITUP.COM VIDEO)

M5

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

PM


53



WEDNESDAY AM


2 Egg Frittata Muns

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

M4

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”!


M5

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

PM

Wine Not Wednesday! optional: glass of wine or kombucha 2

TIU BOOTY (EXCLUSIVE GUIDE) + 40 MINUTES STEADY STA TE CARDIO

54




AM

Bombshell Spell


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


TONED ARMS (TONEITUP.COM PRINTABLE) + TIU ABS (EXCL USIVE GUIDE)

55



FRIDAY AM

M1


Wake Me Up Smoothie ½ frozen banana slices


M2

M3

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

Leftover Lemon Garlic Chickeninside a Whole Wheat or GF Wrap

M4

Beet Salad (from the Nutrition Plan Recipe Guide)

M5

Your Favorite M5 from Nutrition Plan Recipe

PM

1


2


Guide! Make it for two for a datenight or girls night in!


56



SATURDAY AM


1 cup Greek or almond yogurt

M1

¼ cup berries 1 Tbs coconut shavings 2 tsp cacao nibs Drizzle honey

M2

1 grapefruit

2 collard greens

M3

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 MINU TES OF MODERATE CARDIO

PM


57



SUNDAY AM



M1

Perfect Fit Pancakes

M2

1 Cucumber sliced with your favorite TIU dressing

M3

Leftover Healthy, Vegan Quesadillas (from ToneItUp.com)


M4

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

BODY BLISS (EXCLUSIVE VIDEO)

Italian Stued Eggplant

M5

PM

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 yellow onion 2 shallots

1 package fresh strawberries

¨ ¨ ¨

small bunch cilantro

¨

oyster sauce

small bunch parsley fresh basil

1 apple


5 bananas


¨


4 lemons

¨ ¨ ¨ ¨ ¨

¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨

Perfect Fit Tea

¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨

tamari

¨ ¨ ¨

wine (optional)

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

28 oz chicken breast 7 oz lean sliced turkey breast 1 carton eggs

12 oz extra rm tofu 3 Greek yogurts

CANNED ITEMS

¨

veggie broth (boxed or canned)


¨ ¨

unsalted sunower seeds

¨ ¨ ¨ ¨ ¨ ¨

½ cup dates

cashews

1 cup almond meal 1 package dark chocolate chips red lentils whole wheat or GF wraps unsalted peanuts

5 tomatoes 1 container cherry tomatoes 2 avocados 1 red chili 1 package mushrooms

fresh mint leaves fresh rosemary leaves

DIPS & FLAVORING!

¨ ¨ ¨

spirulina

¨ ¨ ¨

fennel seeds

coconut water sundried tomato powder

chipotle powder maca powder

Perfect Fit Multivitamin coconut shavings extra virgin olive oil cacao nibs sesame oil

dulse akes almond milk garlic pink himalayan salt honey

fresh ginger peanut butter

coee/espresso walnuts almond butter cacao powder pure stevia soy sauce grapefruit or orange juice kombucha

favorite herbs & spices favorite condiments (TIU approved)


BUY.

OIN WEEK S XE



¨

Freeze and slice 1 banana

¨

Chocolate Banana Bread Muns

¨

1 Perfect Fit Pancake

(from ToneItUp.com)


¨

Red Lentil Bolognese (from the Nutrition Plan Recipe Guide)

¨

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

¨ ¨

Grill 8 oz. chicken breast


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

61

OIN WEEK S XE


MONDAY AM

Coee / Awaken Perfect Fit Tea or Meta D ¨ Perfect Fit Multivitamin 1 cup Greek or almond yogurt

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

Slimdown Smoothie

M4

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

OIN WEEK S XE


TUESDAY AM


M1

Perfect Fit Pancakes

M2

1 Chocolate Banana Bread Mun (from ToneItUp.com)

M3

Lean & Clean Bake leftovers


M4

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 TO NER (TONEITUP.COM PRINTABLE)

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”!

+ 30 MINUTES OF MODERATE CARDIO

PM


63

OIN WEEK S XE


WEDNESDAY AM


¨ Perfect Fit Multivitamin Wake Me Up Smoothie

M1



M2

M3


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


M4

1 cup spinach 1 cup kale ½ cup cucumber slices 1 cup coconut water

1

¼ avocado

KETTLE BOOTY (TONEITUP.COM VIDEO)

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

M5

2

+ TIU ABS (EXCLUSIVE GUIDE)

Crunchy Veggie Medley (from the Nutrition Plan Recipe Guide)

+ 4 oz grilled chicken or sh ~ double for leftovers tomorrow

PM


64

OIN WEEK S XE


THURSDAY AM


Wake Me Up Smoothie

M1



M2


M3

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

M4

1


M5

PM


Leftover Crunchy Veggie Medley

+ 4 oz grilled chicken or sh


65

OIN WEEK S XE


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 R OUTINE

2

+ ROLL IT OU T (TONEITUP.COM PRINTABLE)

Save leftovers for tomorrow’s M5!

PM


66

OIN WEEK S XE



AM

Bombshell Spell

¨ Perfect Fit Multivitamin Berries and Cream

M1

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

2

3

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”!

TIU FULL BO DY (EXCLUSIVE GUIDE) + 20 MINUTE MODERATE CARDIO

PM


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

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

OIN WEEK S XE


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)

1

5K

- make enough for leftovers

PM


68

WEEK SEVEN



¨

¨

1 apple

¨


2 containers fresh berries

¨

1 orange

¨ ¨

1 tangerine

¨

6 lemons

¨

4 limes

¨

2 bananas

¨

2 packages of spinach

CANNED ITEMS

¨

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

¨


¨

3 bell peppers

¨

1 package mushrooms

¨

4 avocados

¨

1 tomato

¨

1 jalapeño

¨ ¨

2 yellow onions

¨

1 head of garlic

4 grapefruits

1 red onion

fresh ginger


¨


¨

Perfect Fit Tea

¨ ¨


4 oz shrimp

¨

apple cider vinegar

¨

8 oz extra rm tofu

¨

coconut oil

¨

2 Greek yogurts

¨

sesame oil

¨

almond butter

1 can of kidney beans

¨

agave

¨

veggie broth (boxed or canned)

¨

cilantro

¨

1 can chickpeas

¨


¨

cacao nibs

¨

sunower seeds

¨ ¨

coee/espresso

¨

14.5 oz lean ground turkey

¨

14 oz chicken breast

¨

6 oz sushi grade ahi tuna

¨


eggs from last week

¨ ¨

apple juice

¨

Ezekiel bread

¨

tamari

¨

shredded coconut

¨

red wine vinegar

¨

dried blueberries

¨


¨

coconut water

¨

kombucha

¨

coconut cream

¨

wine (optional)

¨

macadamia nuts

¨


DIPS & FLAVORING!

¨


¨

salsa

ADD YOUR OWN!

¨ ¨

lemon extract

¨ ¨

________________________

¨

________________________

orange juice

red curry paste

almond milk

________________________


BUY.

OE NV EE N WEEK S



¨

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

¨


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

71

OE NV EE N WEEK S


MONDAY AM

Coee / Awaken Perfect Fit Tea or Meta D ¨ Perfect Fit Multivitamin 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 (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

OE NV EE N WEEK S


TUESDAY Coee / Awaken Perfect Fit Teaor

AM

Bombshell Spell

¨ Perfect Fit Multivitamin 1 cup Greek or almond yogurt

M1


M2

M3

Lemon Blueberry Perfect Fit Bites

Thai Coleslaw (from the Nutrition Plan Recipe Guide )

+ 4 oz grilled chicken or sh (make extra for lunch for the next day)

½ avocado

M4

½ Tbs sunower seeds 1 tsp honey

1

2

M5

Chili In A Bowl

PM


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

73

OE NV EE N WEEK S


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 sh Green Goddess Smoothie

M4

1 cup spinach 1 cup kale ½ cup cucumber slices 1 cup coconut water ¼ avocado

1

SYC


M5

4 oz Turkey Burgerwith 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

OE NV EE N WEEK S


THURSDAY AM


Wake Me Up Smoothie

M1


1 cup coee (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

½ avocado


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, nely chopped ½ cup broccoli, chopped

8 oz extra rm tofu pressed and cubed 1 cup spinach 4 tsp sesame oil 1 orange, juiced

PM


75

OE NV EE N WEEK S


FRIDAY AM



M1

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

M2

M3

Lemon Blueberry Perfect Fit Bites 1 apple

Leftover Simple Stir Fry

½ avocado

M4


M5

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

- Save leftovers for tomorrow’s M3 1

PM



76

OE NV EE N WEEK S


SATURDAY AM


Wake Up Smoothie

M1



M2

1 grapefruit

M3

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

M4

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

1



M5

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

PM


77

OE NV EE N WEEK S


SUNDAY AM

M1



M2

M3

Fresh green juice or smoothie +6 oz grilled chicken

Grapefruit and Shrimp Love Aair (from the Nutrition Plan Recipe Guide)

½ avocado

M4


M5

Your Favorite M5 or Garbanzo Citrus Salad (from the Nutrition Plan Recipe Guide) while you Meal Prep for Week 8! 1

PM


10 K

WE’RE ALL COMPLETIN G A 10K TODA Y! PLAN A MEET U P, UPLOAD PICS AND CHECK IN WITH US!

78

WEEK EIGHT



¨

10 medium shrimp

¨

espresso/coee

¨

4 bananas

¨

24 oz lean protein (shrimp, chicken,

¨

cacao nibs

¨

4 apples

¨

3 lemons

¨ ¨

2 limes

tofu, tempeh or turkey)

¨

balsamic vinegar

¨

1 carton of eggs

¨

dried cranberries

coconut milk 1 coconut yogurt

¨ ¨

pine nuts

3 grapefruit

¨ ¨

¨

1 tangerine

CANNED ITEMS

¨

maple syrup/agave

¨


1 can black beans

¨

walnuts

¨

¨

1 container strawberries

2 cans chickpeas

¨

red wine vinegar

¨

¨

1 package spinach

¨


¨

2 bunches of kale

¨

lettuce (for lettuce wraps)

¨

2 packages of mixed greens

¨

2 cucumbers

¨


slivered almonds

¨

kombucha

¨

2 veggie patties

¨

wine (optional)

¨

coconut water

¨


¨

chia seeds

¨


3 avocados

¨

coconut shavings

¨

2 cups Brussels sprouts

¨

quinoa

¨

3 red bell peppers

¨

2 tomatoes


¨

1 jalapeño

¨


¨


¨

Perfect Fit Tea

¨

1 large cucumber

¨


¨

green beans

¨

almond milk

¨

2 yellow onions

¨

sesame oil

¨

1 bundle fresh rosemary

¨


¨

1 bundle fresh cilantro

¨

fresh garlic


¨ ¨

Ezekiel bread coconut cream

¨

nutritional yeast

¨

20 oz chicken

ADD YOUR OWN!

¨

________________________

¨

________________________

¨

________________________

¨

________________________

¨

________________________

¨

________________________

¨

________________________

¨

________________________

¨

________________________

¨

________________________

¨ ¨

________________________ ________________________


BUY.

WEEK E OIN GEH T



¨

Chia Pudding

¨

Chop 7 cups kale

(from the 7DSD)

¨

Cook ½ cup dry quinoa

¨

Grill 8 oz chicken breast

¨

You can either make your pancakes/

¨

Cut And freeze 1 banana

¨

3 Perfect Fit Waes (from the Nutrition Plan Recipe Guide)

waes fresh each day, or make them on

¨

Your Favorite TIU Dressing

¨

3-4 Garbanzo Citrus Salads

pop them in the toaster or oven on the


day you plan on eating them!

Sunday, put them in the freezer (in freezer safe bags with the air squeezed out) and

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 OIN GEH T


MONDAY AM



M1

Perfect Fit Waes

M2

Sliced apple with cinnamon

M3

Garbanzo Citrus Salad Add 6 oz lean protein


M4

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

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 OIN GEH T


TUESDAY AM

M1

Coee / Awaken Perfect Fit Teaor Meta D ¨ Perfect Fit Multivitamin Berries and Cream 1 cup berries ½ sliced banana 1 Tbs coconut cream Glass of almond milk

M2


M3

Lean & Clean Bakeleftovers

M4

Garbanzo Citrus Salad

M5

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

PM 1

2


TIU BALL WORKOUT (TONEITUP.COM VIDEO) + 30 MINUTE MODERATE CARDIO

83

WEEK E OIN GEH T


WEDNESDAY AM


Wake Up Smoothie

M1



M2


M3


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

M4


M5

Leftover Southwest Stued Bell Pepper (from the Nutrition Plan Recipe Guide)

3

TONED ARMS (TONEITUP.COM PRINTABLE) + KETTLE BOOTY (TONEITUP.COM VIDEO) + TIU ABS (EXCL USIVE GUIDE)

PM


84

WEEK E OIN GEH T



AM

Bombshell Spell

¨ Perfect Fit Multivitamin 1 cup coconut yogurt

M1

1 Tbs coconut shavings 1 Tbs cacao nibs ½ banana slices

M2

M3

M4


Garbanzo Citrus Salad Add 6 oz lean protein

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

2

TOTAL TO NER (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 OIN GEH T


FRIDAY AM


M1

Perfect Fit Waes

M2


M3


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)

1

You can also order this meal and all the ingredients for two to your doorstep through our meal service “Chef’d”! 2

PM

TONE HII T UP (EXCLUSIVE VIDEO) + ROLL IT OU T (TONEITUP.COM PRINTABLE)


86

WEEK E OIN GEH T


SATURDAY AM

Coee / Awaken Perfect Fit Teaor Meta D ¨ Perfect Fit Multivitamin Wake Up Smoothie

M1



M2

M3

1 grapefruit

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

M4

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

1

CELEBRATE BY GOING TO A LOCAL

½ fresh lemon (squeeze juice into blender)

#TIUMEETUP!

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

CAN’T FIND AN EVEN T NEAR YOU? YOU CAN PLAN ONE IN THE COMMUNITY OR CONNECT WITH A LOCAL TIU GIRL AND

M5

½ cup cooked quinoa

CELEBRATE

TOGETHER. CHECK IN WITH

2 cups of greens 6 oz lean protein Fresh herbs

US!

PM


87

WEEK E OIN GEH T


SUNDAY AM



M1

Your favoritePerfect Fit Waes!

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!!!

PM


You’ve earned it babe!!!

1

SET THE BAR (BEACH BABE 2) SEE HOW FAR Y OU'VE CO ME!

88

SPICE IT UP


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

SPICES & FLAVORINGS

apple cider vinegar balsamic vinegar (regular or white) red wine vinegar

DRESSINGS

dijon dressing peanut sauce lime vinaigrette

black pepper cayenne pepper cocoa powder (unsweetened, limit to 1 tsp) cinnamon

DRINKS & BEVERAGES

hot sauce (Sriracha, Cholula, or Tabasco) maca (limit to 1 tsp)

infused water

miso (limit to 1 tsp)

sparkling water (lemon, berry, lime, etc)

seasoning blends (salt-free)

low sodium tomato juice

spicy mustard (check for gf if desired)

herbal teas

spirulina

coconut water (unsweetened)

fresh lemon or lime juice

almond milk (unsweetened)

fresh simple salsa

coee & espresso

fresh herbs

morning meta-d or bombshell spell

ginger

fruit infused water

garlic

sparkling water with lemon

jalapeños

non-caeinated tea

vegetable broth(low sodium)

green tea (or cafeinated tea) kombucha low sugar juices (green juices are more hydrating and have less calories and simple sugar)

see treat yourself for cocktails!

89 89

TREAT Y OURSE LF


TR EAT YOU RS EL F G IR L! (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 nd 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 nd 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

2 coconut lemon macaroons (from ToneItUp.com)

1 serving sweet potato chips 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

CALORIE ADD-ONS


CAL ORIE 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.

100-150 CALORIES 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 rm, organic tofu 3 cups cooked and chopped kale

3 tablespoons ground axseed 2 cups raw beetroots 3 oz grilled shrimp 1/4 cup almonds

200-250 CALORIES 1 cup beans ¼ cup chopped walnuts

¼ cup unsalted sunower 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

8 WEEK BIKINI PROGRAM

SEVEN DAY SLIM DOWN

RECIPE GUIDE = NP

= BP

= 7DSD

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 (T oneItUp.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(ToneItUp.com) Salad (NP, 43) Avocado Toast 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 u nauth orized reprod uctio n or distr ibutio n of this copyr ighted work is illegal. Crimin al cop yrigh t in fringe ment, includ ing infring ement witho ut mon etar y 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 Nut ritio n Pla n The R ecipes provided he rein conta in in gredie nts t hat ma y cau se allergic react ion in some indiv iduals . The se re cipes are s uggest ions o nly. Do not ma ke a recipe that contains ingredients that are allergic you arecertain unsureingredients about potential allergic reactions please consult your family physician. If you would likeyou advice on howto. to Ifreplace 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 a pplica tion of th e rec ommenda tions set fort h in this website and p rogram from Tone It Up LLC, ToneIt Up.co m TM, or in any p erson al con sulta tion 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 ma teria l cont ained on ToneIt Up.com and in the Tone It Up Nut ritio n Plan , is provid ed fo r edu catio nal a nd inf ormat ional purpos es on ly an d is not intend ed 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 unders tand and a gree that you w ill in demnify, defend and h old us and o ur af filiate s har mless from a ny liabilit y, loss , cla im and expense , in cludin g 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 a uthor s of The Tone It Up Nutrition Plan are n ot do ctors . The advice the a uthor s prov ide he rein, is bas ed on years of pra ctical applic ation , dea ling with the supplements needs of theirand ownherbal healthorand physique as well as the be needs of others. Any recommendations the authors mayprotection make to you nutritional treatments must discussed between you and your doctor(s) to ensure for regarding client and diet, Toneincluding, It Up.

8-Week-Nutrition-Plan.pdf

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