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
8 WEEK NUTRITION PLAN
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
8 WEEK NUTRITION PLAN
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
8 WEEK NUTRITION PLAN
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
8 WEEK NUTRITION PLAN
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
8 WEEK NUTRITION PLAN
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
8 WEEK NUTRITION PLAN
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
8 WEEK NUTRITION PLAN
TUESDAY AM
M1
Coffee / Awaken Perfect Fit Tea or 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
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
8 WEEK NUTRITION PLAN
WEDNESDAY AM
Coffee / Awaken Perfect Fit Tea or Bombshell Spell
¨
M1
M2
M3
Perfect Fit Multivitamin
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
8 WEEK NUTRITION PLAN
THURSDAY AM
M1
Coffee / Awaken Perfect Fit Tea or 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 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
8 WEEK NUTRITION PLAN
FRIDAY AM
M1
Coffee / Awaken Perfect Fit Tea or Meta D
¨
Perfect Fit Multivitamin
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
8 WEEK NUTRITION PLAN
SATURDAY AM
Coffee / Awaken Perfect Fit Tea or Bombshell Spell
¨
M1
Perfect Fit Multivitamin
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
8 WEEK NUTRITION PLAN
SUNDAY 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
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
8 WEEK NUTRITION PLAN
WEEKLY GROCERY LIST FRUITS & VEGGIES
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!
¨¨ ________________________ ¨¨ ________________________ ¨¨ ________________________ ¨¨ ________________________ ¨¨ ________________________ ¨¨ ________________________ ¨¨ ________________________ ¨¨ ________________________ ¨¨ ________________________ ¨¨ ________________________
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 T OW N EO
8 WEEK NUTRITION PLAN
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!
¨¨ 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
8 WEEK NUTRITION PLAN
MONDAY AM
M1
Coffee / 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
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 cup baby carrots ¼ cup hummus
1
TOTAL BODY TONE UP (TONEITUP.COM VIDEO)
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
8 WEEK NUTRITION PLAN
TUESDAY AM
Coffee / Awaken Perfect Fit Tea or 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)
M4
4 oz grilled chicken (chopped) 1 long stalk celery ¼ cup grapes pepper to taste
+ 30 MINUTES OF CARDIO
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
8 WEEK NUTRITION PLAN
WEDNESDAY AM
Coffee / 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
M4
M5
Large apple Slice with sprinkled cinnamon
Leftovers from last night’s M5!
1 cup baby carrots ¼ cup hummus
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
8 WEEK NUTRITION PLAN
THURSDAY AM
M1
M2
Coffee / Awaken Perfect Fit Tea or Meta D
¨
Perfect Fit Multivitamin
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
8 WEEK NUTRITION PLAN
FRIDAY AM
Coffee / Awaken Perfect Fit Tea or Bombshell Spell
¨
M1
Perfect Fit Multivitamin
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
1 cup baby carrots ¼ cup hummus
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
+ 30 MINUTES OF CARDIO
Dessert Magnificent Lemon Macaroons (from the Bikini Program)
26
WEEK T OW N EO
8 WEEK NUTRITION PLAN
SATURDAY AM
M1
M2
Coffee / Awaken Perfect Fit Tea or Meta D
¨
Perfect Fit Multivitamin
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
Optional: have your favorite TIU approved dessert or glass of wine!
27
WEEK T OW N EO
8 WEEK NUTRITION PLAN
SUNDAY AM
M1
Coffee / Awaken Perfect Fit Tea or Meta D
¨
Perfect Fit Multivitamin
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
Kombucha (ginger or your favorite flavor)
1
TONE, BURN & FLOW (EXCLUSIVE VIDEO)
28
WEEK THREE
8 WEEK NUTRITION PLAN
WEEKLY GROCERY LIST FRUITS & VEGGIES
¨¨ 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)
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 T OH NRE E E
8 WEEK NUTRITION PLAN
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!
¨¨ 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.
¨¨ 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!
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
8 WEEK NUTRITION PLAN
MONDAY AM
Coffee / Awaken Perfect Fit Tea or Bombshell Spell
¨
M1
Perfect Fit Multivitamin
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
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)
TONE HIIT UP (EXCLUSIVE VIDEO)
1 cup sautéed spinach in 1 Tbs sesame oil and spices --Save half of the Mahi Mahi for lunch the next day!
PM
Perfect Fit Hot Chocolate
32
WEEK T OH NRE E E
8 WEEK NUTRITION PLAN
TUESDAY AM
Coffee / Awaken Perfect Fit Tea or Meta D
¨
Perfect Fit Multivitamin
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
8 WEEK NUTRITION PLAN
WEDNESDAY AM
M1
Coffee / Awaken Perfect Fit Tea or Meta D
¨
Perfect Fit Multivitamin
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
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)
M5
PM
1
KETTLE BOOTY (TONEITUP.COM VIDEO)
2
+ COCONUT CORE & BOOTY (BEACH BABE 3)
Leftover Thai Coconut Tofu
Wine Not Wednesday! optional: glass of wine or kombucha
34
WEEK T OH NRE E E
8 WEEK NUTRITION PLAN
THURSDAY AM
Coffee / Awaken Perfect Fit Tea or Bombshell Spell
¨
Perfect Fit Multivitamin
M1
Turkey Veggie Egg Scramble (from the Nutrition Plan Recipe Guide)
M2
Banana with 1 Tbs almond butter
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
TOTAL BODY TONE UP (TONEITUP.COM VIDEO)
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
8 WEEK NUTRITION PLAN
FRIDAY AM
M1
Coffee / 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
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
Cinnamon Tea with 1 tsp honey
36
WEEK T OH NRE E E
8 WEEK NUTRITION PLAN
SATURDAY AM
Coffee / Awaken Perfect Fit Tea or Meta D
¨
Perfect Fit Multivitamin
M1
Turkey Veggie Egg Scramble (from the Nutrition Plan Recipe Guide)
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
TONED ARMS (TONEITUP.COM PRINTABLE)
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
Optional: have your favorite TIU approved dessert or glass of wine!
37
WEEK T OH NRE E E
8 WEEK NUTRITION PLAN
SUNDAY AM
Coffee / Awaken Perfect Fit Tea or Bombshell Spell
¨
M1
Perfect Fit Multivitamin
Perfect Fit Pancakes add 2 Tbs your favorite nuts and ¼ cup berries!
M2
Glass of fresh lemon water with a sprinkle of cayenne pepper 1 large apple
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
Kombucha (ginger or your favorite flavor)
38
WEEK FOUR
8 WEEK NUTRITION PLAN
WEEKLY GROCERY LIST FRUITS & VEGGIES
¨¨ 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
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 F OO NU ER
8 WEEK NUTRITION PLAN
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!
¨¨ 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!)
¨¨ 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!
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
8 WEEK NUTRITION PLAN
MONDAY AM
M1
Coffee / Awaken Perfect Fit Tea or Meta D
¨
Perfect Fit Multivitamin
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
1 5-6 oz container almond yogurt 2 tsp cacao nibs 1 Tbs coconut shavings
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
BOOTY & ABS (EXCLUSIVE VIDEO)
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
Unwind Perfect Fit Tea with 1 tsp honey
42
WEEK F OO NU ER
8 WEEK NUTRITION PLAN
TUESDAY AM
M1
M2
Coffee / 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 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
Sparkling water with fresh lemon and ginger
43
WEEK F OO NU ER
8 WEEK NUTRITION PLAN
WEDNESDAY AM
Coffee / Awaken Perfect Fit Tea or Bombshell Spell
¨
Perfect Fit Multivitamin
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
Wine Not Wednesday! optional: glass of wine or kombucha
1
TONE HIIT UP (EXCLUSIVE VIDEO)
2
+ ROLL IT OUT (TONEITUP.COM PRINTABLE)
44
WEEK F OO NU ER
8 WEEK NUTRITION PLAN
THURSDAY AM
Coffee / Awaken Perfect Fit Tea or Meta D
¨
Perfect Fit Multivitamin
M1
Avocado Toast - Any Variation (from ToneItUp.com)
M2
Glass of fresh lemon water with a sprinkle of cayenne pepper 1 large apple
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
Unwind Perfect Fit Tea with 1 tsp honey
45
WEEK F OO NU ER
8 WEEK NUTRITION PLAN
FRIDAY AM
Coffee / Awaken Perfect Fit Tea or Meta D
¨
Perfect Fit Multivitamin
M1
Avocado Toast - Any Variation (from ToneItUp.com)
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
Tone It Up Super Salad (from the Nutrition Plan Recipe Guide)
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”!
Perfect Fit Hot Chocolate
1
TIU FULL BODY (EXCLUSIVE GUIDE)
46
WEEK F OO NU ER
8 WEEK NUTRITION PLAN
SATURDAY AM
Coffee / Awaken Perfect Fit Tea or Bombshell Spell
¨
M1
M2
Perfect Fit Multivitamin
1 cup Greek or almond yogurt ¼ cup berries 1 Tbs coconut shavings 2 tsp cacao nibs Drizzle honey
Glass of fresh lemon water with a sprinkle of cayenne pepper 1 large apple
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
TONED ARMS (TONEITUP.COM PRINTABLE)
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
Optional: have your favorite TIU approved dessert or glass of wine!
47
WEEK F OO NU ER
8 WEEK NUTRITION PLAN
SUNDAY AM
M1
Coffee / Awaken Perfect Fit Tea or Meta D
¨
Perfect Fit Multivitamin
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
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
Unwind Perfect Fit Tea with 1 tsp honey
BOOTY & ABS (EXCLUSIVE VIDEO)
48
WEEK FIVE
8 WEEK NUTRITION PLAN
WEEKLY GROCERY LIST FRUITS & VEGGIES
MEAT, DAIRY, & YOGURT
¨¨ 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)
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 F OIN VEE
8 WEEK NUTRITION PLAN
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!
¨¨ 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!
¨¨ We also like to make fruit infused water on Sundays! Add lemons, limes, fresh mint and even ginger for a kick!
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
8 WEEK NUTRITION PLAN
MONDAY AM
Coffee / Awaken Perfect Fit Tea or Bombshell Spell
¨
M1
Perfect Fit Multivitamin
1 orange or piece of fruit or fresh juice 2 Egg Frittata Muffins (from ToneItUp.com)
M2
Banana with 1 Tbs almond butter
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
Pick Me Up Chia Pudding (from your 7 Day Slim Down)
1
M5
TONE, BURN & FLOW (EXCLUSIVE VIDEO)
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
Kombucha (ginger or your favorite flavor)
52
WEEK F OIN VEE
8 WEEK NUTRITION PLAN
TUESDAY AM
Coffee / Awaken Perfect Fit Tea or Meta D
¨
Perfect Fit Multivitamin
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
Pick Me Up Chia Pudding (from your 7 Day Slim Down)
M5
Slow Cooker Black Bean Chili (from ToneItUp.com!)
PM
Unwind Perfect Fit Tea with 1 tsp honey
53
WEEK F OIN VEE
8 WEEK NUTRITION PLAN
WEDNESDAY AM
Coffee / Awaken Perfect Fit Tea or Meta D
¨
Perfect Fit Multivitamin
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
Tone It Up Super Salad (from the Nutrition Plan Recipe Guide)
M5
Spicy Shrimp Cucumber (from the Nutrition Plan Recipe Guide) + sautéed spinach with 1 tsp olive oil and your favorite TIU approved seasonings
PM
Wine Not Wednesday! optional: glass of wine or kombucha
1
TIU BOOTY (EXCLUSIVE GUIDE)
2
+ 40 MINUTES STEADY STATE CARDIO
54
WEEK F OIN VEE
8 WEEK NUTRITION PLAN
THURSDAY AM
Coffee / Awaken Perfect Fit Tea or Bombshell Spell
¨
Perfect Fit Multivitamin
M1
Avocado Toast - Any Variation (from ToneItUp.com) 1 apple
M2
Banana with 1 Tbs almond butter
M3
Leftover Spicy Shrimp Cucumber
M4
Pick Me Up Chia Pudding (from your 7 Day Slim Down)
M5
Lemon Garlic Chicken (from the Nutrition Plan Recipe Guide) Make extra serving for lunch tomorrow
PM 1
TONED ARMS (TONEITUP.COM PRINTABLE)
2
+ TIU ABS (EXCLUSIVE GUIDE)
Cinnamon Tea with 1 tsp honey
55
WEEK F OIN VEE
8 WEEK NUTRITION PLAN
FRIDAY AM
M1
Coffee / Awaken Perfect Fit Tea or Meta D
¨
Perfect Fit Multivitamin
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
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
TOTAL BODY TONE UP (TONEITUP.COM VIDEO)
2
+ 20 MINUTES OF CARDIO
Unwind Perfect Fit Tea with 1 tsp honey
56
WEEK F OIN VEE
8 WEEK NUTRITION PLAN
SATURDAY AM
M1
M2
M3
Coffee / 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
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
Optional: have your favorite TIU approved dessert or glass of wine!
57
WEEK F OIN VEE
8 WEEK NUTRITION PLAN
SUNDAY AM
Coffee / Awaken Perfect Fit Tea or Bombshell Spell
¨
Perfect Fit Multivitamin
M1
Perfect Fit Pancakes
M2
1 Cucumber sliced with your favorite TIU dressing
M3
Leftover Healthy, Vegan Quesadillas (from ToneItUp.com)
M4
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
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”!
Sparkling water with fresh lemon and ginger
58
WEEK SIX
8 WEEK NUTRITION PLAN
WEEKLY GROCERY LIST FRUITS & VEGGIES
¨¨ 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)
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 S OINXE
8 WEEK NUTRITION PLAN
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!
¨¨ 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
8 WEEK NUTRITION PLAN
MONDAY AM
M1
Coffee / 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
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
TONE HIIT UP (EXCLUSIVE VIDEO)
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
8 WEEK NUTRITION PLAN
TUESDAY AM
Coffee / Awaken Perfect Fit Tea or Meta D
¨
Perfect Fit Multivitamin
M1
Perfect Fit Pancakes
M2
1 Chocolate Banana Bread Muffin (from ToneItUp.com)
M3
Lean & Clean Bake leftovers
M4
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
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
Key Lime Pie Bites (from the Nutrition Plan Recipe Guide)
63
WEEK S OINXE
8 WEEK NUTRITION PLAN
WEDNESDAY AM
Coffee / Awaken Perfect Fit Tea or Bombshell Spell
¨
Perfect Fit Multivitamin
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
1 Chocolate Banana Bread Muffin (from ToneItUp.com)
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
KETTLE BOOTY (TONEITUP.COM VIDEO)
2
+ TIU ABS (EXCLUSIVE GUIDE)
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
Wine Not Wednesday! optional: glass of wine or kombucha
64
WEEK S OINXE
8 WEEK NUTRITION PLAN
THURSDAY AM
M1
Coffee / Awaken Perfect Fit Tea or Meta D
¨
Perfect Fit Multivitamin
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
1 Chocolate Banana Bread Muffin (from ToneItUp.com)
M3
Chicken and Citrus Summer Salad (from the Nutrition Plan Recipe Guide) -- double the recipe for leftovers for tomorrow
1
BURN IT UP (TONEITUP.COM VIDEO)
M4
Key Lime Pie Bites (from the Nutrition Plan Recipe Guide)
M5
Leftover Crunchy Veggie Medley
PM
Unwind Perfect Fit Tea with 1 tsp honey
+ 4 oz grilled chicken or fish
65
WEEK S OINXE
8 WEEK NUTRITION PLAN
FRIDAY AM
M1
Coffee / 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
1 Chocolate Banana Bread Muffin (from ToneItUp.com)
M3
Chicken and Citrus Summer Salad (from the Nutrition Plan Recipe Guide)
M4
Key Lime Pie Bites (from the Nutrition Plan Recipe Guide)
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
+ ROLL IT OUT (TONEITUP.COM PRINTABLE)
Save leftovers for tomorrow’s M5!
PM
Kombucha (ginger or your favorite flavor)
66
WEEK S OINXE
8 WEEK NUTRITION PLAN
SATURDAY AM
Coffee / Awaken Perfect Fit Tea or Bombshell Spell
¨
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
1 Chocolate Banana Bread Muffin (from ToneItUp.com)
M3
Almond Butter Cacao Smoothie (from the Nutrition Plan Recipe Guide)
M4
Detox Salad (from the Nutrition Plan Recipe Guide)
M5 1
Perfect Fit Multivitamin
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”!
Optional: have your favorite TIU approved dessert or glass of wine!
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
8 WEEK NUTRITION PLAN
SUNDAY AM
Coffee / Awaken Perfect Fit Tea or Meta D
¨
Perfect Fit Multivitamin
M1
1 Chocolate Banana Bread Muffin (from ToneItUp.com)
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
Perfect Fit Hot Chocolate
68
WEEK SEVEN
8 WEEK NUTRITION PLAN
WEEKLY GROCERY LIST FRUITS & VEGGIES
¨¨ 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
MEAT, DAIRY, & YOGURT
¨¨ 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!
¨¨ ________________________ ¨¨ ________________________ ¨¨ ________________________
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 S OENVEE N
8 WEEK NUTRITION PLAN
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!
¨¨ 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
8 WEEK NUTRITION PLAN
MONDAY AM
M1
Coffee / Awaken Perfect Fit Tea or Meta D
¨
Perfect Fit Multivitamin
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
BURN IT UP (TONEITUP.COM VIDEO)
--triple the recipe for leftovers throughout the week (Meal Prep on Sunday)
PM
Unwind Perfect Fit Tea with 1 tsp honey
72
WEEK S OENVEE N
8 WEEK NUTRITION PLAN
TUESDAY AM
Coffee / Awaken Perfect Fit Tea or Bombshell Spell
¨
M1
M2
M3
Perfect Fit Multivitamin
1 cup Greek or almond yogurt ¼ cup berries 1 Tbs coconut shavings 2 tsp cacao nibs Drizzle honey
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
Cinnamon Tea with 1 tsp honey
TIU BAND WORKOUT (TONEITUP.COM VIDEO) + BODY BLISS (EXCLUSIVE VIDEO)
73
WEEK S OENVEE N
8 WEEK NUTRITION PLAN
WEDNESDAY AM
Coffee / 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 (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
Wine Not Wednesday! optional: glass of wine or kombucha
74
WEEK S OENVEE N
8 WEEK NUTRITION PLAN
THURSDAY AM
M1
Coffee / Awaken Perfect Fit Tea or Meta D
¨
Perfect Fit Multivitamin
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
½ avocado ½ Tbs sunflower seeds 1 tsp honey
1
2
TONED ARMS (TONEITUP.COM PRINTABLE)
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
Sparkling water with fresh lemon and ginger
75
WEEK S OENVEE N
8 WEEK NUTRITION PLAN
FRIDAY AM
Coffee / Awaken Perfect Fit Tea or Bombshell Spell
¨
M1
Perfect Fit Multivitamin
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
½ avocado ½ Tbs sunflower seeds 1 tsp honey
M5
Pokedot Bikini Wrap Salad (from the Nutrition Plan Recipe Guide) - Save leftovers for tomorrow’s M3
1
PM
TONE, BURN & FLOW (EXCLUSIVE VIDEO)
Perfect Fit Hot Chocolate
76
WEEK S OENVEE N
8 WEEK NUTRITION PLAN
SATURDAY AM
M1
Coffee / Awaken Perfect Fit Tea or Meta D
¨
Perfect Fit Multivitamin
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
Green Goddess Smoothie 1 cup spinach 1 cup kale ½ cup cucumber slices 1 cup coconut water ¼ avocado
1
TONE HIIT UP (EXCLUSIVE VIDEO)
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
Optional: have your favorite TIU approved dessert or glass of wine!
77
WEEK S OENVEE N
8 WEEK NUTRITION PLAN
SUNDAY AM
M1
Coffee / 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
M3
M4
Fresh green juice or smoothie +6 oz grilled chicken
Grapefruit and Shrimp Love Affair (from the Nutrition Plan Recipe Guide)
½ avocado ½ Tbs sunflower seeds 1 tsp honey
M5
PM
Your Favorite M5 or Garbanzo Citrus Salad (from the Nutrition Plan Recipe Guide) while you Meal Prep for Week 8!
Unwind Perfect Fit Tea with 1 tsp honey
1
10K WE’RE ALL COMPLETING A 10K TODAY! PLAN A MEET UP, UPLOAD PICS AND CHECK IN WITH US!
78
WEEK EIGHT
8 WEEK NUTRITION PLAN
WEEKLY GROCERY LIST FRUITS & VEGGIES
¨¨ 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
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 E OINGEH T
8 WEEK NUTRITION PLAN
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!
¨¨ 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
8 WEEK NUTRITION PLAN
MONDAY AM
Coffee / Awaken Perfect Fit Tea or Bombshell Spell
¨
Perfect Fit Multivitamin
M1
Perfect Fit Waffles
M2
Sliced apple with cinnamon
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
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
Kombucha (ginger or your favorite flavor)
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8 WEEK NUTRITION PLAN
TUESDAY AM
M1
Coffee / Awaken Perfect Fit Tea or Meta D
¨
Perfect Fit Multivitamin
Berries and Cream 1 cup berries ½ sliced banana 1 Tbs coconut cream Glass of almond milk
M2
Avocado Toast - Any Variation (from ToneItUp.com)
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
Unwind Perfect Fit Tea with 1 tsp honey
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8 WEEK NUTRITION PLAN
WEDNESDAY AM
M1
Coffee / Awaken Perfect Fit Tea or Meta D
¨
Perfect Fit Multivitamin
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
Avocado Toast - Any Variation (from ToneItUp.com)
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
TONED ARMS (TONEITUP.COM PRINTABLE)
2
+ KETTLE BOOTY (TONEITUP.COM VIDEO)
3
+ TIU ABS (EXCLUSIVE GUIDE)
Pick Me Up Chia Pudding (from your 7 Day Slim Down)
M5
Leftover Southwest Stuffed Bell Pepper (from the Nutrition Plan Recipe Guide)
PM
Wine Not Wednesday! optional: glass of wine or kombucha
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8 WEEK NUTRITION PLAN
THURSDAY AM
Coffee / Awaken Perfect Fit Tea or Bombshell Spell
¨
M1
Perfect Fit Multivitamin
1 cup coconut yogurt 1 Tbs coconut shavings 1 Tbs cacao nibs ½ banana slices
M2
Sliced apple with cinnamon
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
+ 40 MINUTES OF CARDIO
Flavor all food with TIU approved spices and herbs May cook with 1 Tbs olive/grapeseed oil
PM
Cinnamon Tea with 1 tsp honey
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8 WEEK NUTRITION PLAN
FRIDAY AM
Coffee / Awaken Perfect Fit Tea or Meta D
M1
Perfect Fit Waffles
M2
Sliced apple with cinnamon
M3
2 cups chopped kale (marinated in 2 tsp agave, 1 Tbs vinegar and ½ Tbs olive oil)
¨
Perfect Fit Multivitamin
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
Pick Me Up Chia Pudding (from your 7 Day Slim Down)
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
TONE HIIT UP (EXCLUSIVE VIDEO)
2
+ ROLL IT OUT (TONEITUP.COM PRINTABLE)
Sparkling water with fresh lemon and ginger
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WEEK E OINGEH T
8 WEEK NUTRITION PLAN
SATURDAY AM
Coffee / Awaken Perfect Fit Tea or Meta D
¨
Perfect Fit Multivitamin
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
Green Goddess Smoothie 1 cup spinach 1 cup kale ½ cup cucumber slices 1 cup coconut water ¼ avocado
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
Optional: have your favorite TIU approved dessert or glass of wine!
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8 WEEK NUTRITION PLAN
SUNDAY AM
Coffee / Awaken Perfect Fit Tea or Bombshell Spell
¨
Perfect Fit Multivitamin
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
Pick Me Up Chia Pudding (from your 7 Day Slim Down)
M5
Go out and enjoy the most incredible meal!!! You’ve earned it babe!!!
PM
Perfect Fit Hot Chocolate
1
SET THE BAR (BEACH BABE 2) SEE HOW FAR YOU'VE COME!
88
SPICE IT UP
8 WEEK NUTRITION PLAN
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
8 WEEK NUTRITION PLAN
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
8 WEEK NUTRITION PLAN
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)
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