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
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Exclusive Workouts
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Mini Bands
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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.
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Exercise Ball
EVERY S UNDA Y
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Yoga Mat
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Kettlebell Glass Containers for Meal Prep
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Water Bottle
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4 Boxes of Tea (optional)
Your grocery list reects 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
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 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 outts 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
8 WEEK NUTRITION PLAN
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 dierence in how you FEEL! You're beaming with condence 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 dierent 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
8 WEEK NUTRITION PLAN
SAM PL E DA Y Your Meal 1 is totally fruity just for you, cutie!
Optional coee 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.
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Exclusive Workouts
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Exclusive Guides
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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
8 WEEK NUTRITION PLAN
WE EK LY GROC ERY LIS T FRUITS & VEGGIES
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slivered almonds
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grapefruit or orange juice
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4 large grapefruits
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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
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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
¨
________________________
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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
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________________________
Perfect Fit Multivitamin olive oil
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________________________
MEAT, DAIRY, & YOGURT
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¨
40 oz chicken
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spicy mustard
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________________________
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1 carton eggs
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apple cider vinegar
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________________________
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2 coconut yogurts
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quinoa
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________________________
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3 Greek yogurts
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brown rice
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________________________
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wasabi
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________________________
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salsa
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________________________
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honey
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maple syrup
DRY GOODS, SNACKS, ETC.
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cacao nibs
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package wheat or GF tortillas
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unsweetened almond milk
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loaf of Ezekiel bread or GF bread
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grapeseed oil
CANNED ITEMS
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2 12 oz cans of tuna, stored in water
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2 cans black beans
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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
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!
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3 Perfect Fit Protein Pancakes (from the Nutrition Plan Recipe Guide)
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4 Meta Ds (from the Nutrition Plan Recipe Guide)
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Slice up bananas and freeze
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Separate half carton of eggs to egg whites (or buy egg whites from the store)
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Chop up ¼ cup of each: bell peppers, onions and mushrooms
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Grill 2.6 pounds of chicken
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3 Teriyaki bowls (See easy recipe on next page!)
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2 Mexican plates (See easy recipe on page 13!)
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Make kale chips (unless you buy at store)
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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.
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You can either make your pancakes/waes 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
Coee / 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
8 WEEK NUTRITION PLAN
TUESDAY AM
M1
Coee / 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
8 WEEK NUTRITION PLAN
WEDNESDAY AM
Coee / 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
8 WEEK NUTRITION PLAN
THURSDAY AM
M1
Coee / 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
8 WEEK NUTRITION PLAN
FRIDAY AM
M1
Coee / 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
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
8 WEEK NUTRITION PLAN
SATURDAY Coee / Awaken Perfect Fit Teaor
AM
Bombshell Spell
¨ Perfect Fit Multivitamin
M1
Wake Me Up Smoothie ½ banana, frozen and pre-sliced 1 scoop Perfect Fit Protein ½ cup almond milk
1 cup cold coee (or 2 espresso) 1 Tbs cacao nibs
M2
1 5-6 oz container almond or Greek yogurt ½ cup grapes
2 cups chopped kale (chop nely with scissors)
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
8 WEEK NUTRITION PLAN
SUNDAY AM
M1
Coee / Awaken Perfect Fit Tea or Meta D ¨ Perfect Fit Multivitamin
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
8 WEEK NUTRITION PLAN
WE EK LY GROC ERY LIS T FRUITS & VEGGIES
CANNED ITEMS
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cacao nibs
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1 container fresh blueberries
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1 can chickpeas
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honey
5 lemons
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1 can water chestnuts
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GF granola
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grapeseed oil
¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨
4-5 apples
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sesame oil
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tamari
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grapefruit or orange juice
¨
kombucha
¨
wine (optional)
¨
favorite herbs & spices
¨
favorite condiments (TIU approved)
2 limes
DRY GOODS, SNACKS, ETC. 1 orange
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GF oats
12 clementines
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chia seeds
grapes
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peanut butter
2 bananas
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walnuts
1 bunch kale
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peanuts
1 bag mixed greens
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raisins
1 napa cabbage
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slivered almonds
1 purple cabbage
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unsweetened coconut shavings
1 bag baby carrots
extra virgin olive oil
OPTIONAL
4 cups Brussels sprouts
DIPS & FLAVORING!
1 bunch green onions
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hummus
1 bunch asparagus
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himalayan pink salt
1 bunch celery
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powdered ginger root
1 tomato
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cayenne pepper
1 red bell pepper
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marinara sauce
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cajun spices
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________________________
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balsamic vinegar
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________________________
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________________________
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________________________
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________________________
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________________________
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________________________
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________________________
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________________________
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________________________
1 head of garlic 1 avocado 1 spaghetti squash 1 small bunch fresh rosemary
MAKE SURE YOU HAVE THESE ON HAND
MEAT, DAIRY, & YOGURT
¨
Perfect Fit Protein (plant based protein)
¨
20 oz chicken breasts
¨
Perfect Fit Tea
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24 oz salmon
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Perfect Fit Multivitamin
¨
1 Greek yogurt
¨
almond milk
¨
1 almond yogurt
low fat feta cheese
eggs
¨
sweet potato
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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 CROSS THE ITEMS YOU DON’T NEED OFF OF YOUR LIST AND CHECK OFF THE OTHERS AS YOU PICK THEM UP!
BUY.
WEEK T OW NE O
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/waes 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 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
8 WEEK NUTRITION PLAN
MONDAY AM
M1
Coee / 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
2 cups chopped kale (chop nely with scissors)
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 cup baby carrots ¼ cup hummus
1
TOTAL B ODY TONE U P (TONEITUP.COM VIDEO)
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
8 WEEK NUTRITION PLAN
TUESDAY Coee / 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
+ 30 MINUTES OF CARDIO
1 Tbs Greek yogurt
M5
Choose your favorite M5 Salad from the Nutrition Plan Recipe Guide~ Make extra for tomorrow’s lunch!
PM
Dessert
Magnicent Lemon Macaroons (from the Bikini Program)
23
WEEK T OW NE O
8 WEEK NUTRITION PLAN
WEDNESDAY AM
Coee / 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
8 WEEK NUTRITION PLAN
THURSDAY AM
M1
M2
Coee / Awaken Perfect Fit Teaor Meta D ¨ Perfect Fit Multivitamin Perfect Fit Waes 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
2 cups chopped kale (chop nely with scissors)
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
8 WEEK NUTRITION PLAN
FRIDAY AM
Coee / Awaken Perfect Fit Tea or Bombshell Spell
¨ Perfect Fit Multivitamin
M1
Perfect Fit Waes 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”!
1
TIU ABS (EXCLUSIVE GUIDE)
2
+ 30 MINUTES OF CARDIO
Dessert
PM
Magnicent Lemon Macaroons (from the Bikini Program)
26
WEEK T OW NE O
8 WEEK NUTRITION PLAN
SATURDAY AM
M1
Coee / 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
2 cups chopped kale (chop nely with scissors)
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
Optional: have your favorite TIU approved dessert or glass of wine!
27
WEEK T OW NE O
8 WEEK NUTRITION PLAN
SUNDAY AM
M1
Coee / Awaken Perfect Fit Tea or Meta D ¨ Perfect Fit Multivitamin
Perfect Fit Waes 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
Kombucha (ginger or your favorite avor)
1
TONE, BU RN & FLOW (EXCLUSIVE VIDEO)
28
WEEK THREE
8 WEEK NUTRITION PLAN
WE EK LY GROC ERY LIS T FRUITS & VEGGIES
¨
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
¨
Perfect Fit Protein (plant based protein)
¨
2 almond yogurts
¨
Perfect Fit Tea
¨
1 16 oz container Greek yogurt
¨
Perfect Fit Multivitamin
¨
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
DRY GOODS, SNACKS, ETC.
1 cup green beans 1 zucchini
MAKE S URE YOU HAVE THESE ON HAND
almond butter
¨
¨
walnuts
¨
coee or espresso
¨
coconut shavings
¨
¨
sesame oil
1 large cucumber
¼ cup chia seeds
¨
¨
extra virgin olive oil
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
¨
grapefruit or orange juice
¨
sesame seeds
¨
kombucha wine (optional)
favorite condiments (TIU approved)
guacamole (you can also make your own!)
¨
¨
24 oz of chicken breasts
pico de gallo
¨
¨
¨ ¨
6 oz 93% lean ground turkey
¨
salsa
¨
MEAT, DAIRY, & YOGURT
favorite herbs & spices
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.
WE EE EK K T OH NR EE E W
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/waes 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 atChefd. com/ToneItUp! It's your special Meal Delivery Service!
31
WE EE EK K T OH NR EE E W
8 WEEK NUTRITION PLAN
MONDAY AM
Coee / Awaken Perfect Fit Tea or Bombshell Spell
¨ 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 coee (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 HII T 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
WE EE EK K T OH NR EE E W
8 WEEK NUTRITION PLAN
TUESDAY AM
Coee / Awaken Perfect Fit Teaor Meta D ¨ Perfect Fit Multivitamin
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
WE EE EK K T OH NR EE E W
8 WEEK NUTRITION PLAN
WEDNESDAY AM
Coee / Awaken Perfect Fit Tea or Meta D ¨ Perfect Fit Multivitamin
Wake Me Up Smoothie
M1
½ frozen banana slices
1 cup coee (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) 1
M5
Leftover Thai Coconut Tofu 2
PM
KETTLE BOOTY (TONEITUP.COM VIDEO) + COCONUT CORE & BOOTY (BEACH BABE 3)
Wine Not Wednesday! optional: glass of wine or kombucha
34
WE EE EK K T OH NR EE E W
8 WEEK NUTRITION PLAN
THURSDAY Coee / Awaken Perfect Fit Teaor
AM
Bombshell Spell
¨ Perfect Fit Multivitamin
M1
Turkey Veggie Egg Scramble (from the Nutrition Plan Recipe Guide)
M2
Banana with 1 Tbs almond butter
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
TOTAL B ODY TONE U P (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
WE EE EK K T OH NR EE E W
8 WEEK NUTRITION PLAN
FRIDAY AM
M1
Coee / 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
Cinnamon Tea with 1 tsp honey
36
WE EE EK K T OH NR EE E W
8 WEEK NUTRITION PLAN
SATURDAY AM
M1
Coee / Awaken Perfect Fit Teaor Meta D ¨ Perfect Fit Multivitamin
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
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
TONED ARMS (TONEITUP.COM PRINTABLE)
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
Optional: have your favorite TIU approved dessert or glass of wine!
37
WE EE EK K T OH NR EE E W
8 WEEK NUTRITION PLAN
SUNDAY AM
Coee / Awaken Perfect Fit Tea or Bombshell Spell
¨ Perfect Fit Multivitamin
M1
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
Leftover Mexican Plate
Green Goddess Smoothie
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
Kombucha (ginger or your favorite avor)
38
WEEK FOUR
8 WEEK NUTRITION PLAN
WE EK LY GROC ERY LIS T FRUITS & VEGGIES
¨ ¨ ¨
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
DRY GOODS, SNACKS, ETC.
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
¨ ¨
Perfect Fit Protein (plant based protein)
¨ ¨ ¨ ¨
Perfect Fit Multivitamin
¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨
fresh garlic
¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨
grapefruit or orange juice
salsa additional fruit or fresh fruit juice whole wheat or GF bread
coee/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
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 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/waes 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
Coee / Awaken Perfect Fit Tea or Meta D ¨ Perfect Fit Multivitamin Wake Me Up Smoothie
M1
½ frozen banana slices
1 cup coee (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
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
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 Teawith 1 tsp honey
42
WEEK F OO NU ER
8 WEEK NUTRITION PLAN
TUESDAY AM
Coee / 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
Glass of fresh lemon water with a sprinkle of cayenne pepper 1 large apple
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
Sparkling water with fresh lemon and ginger
43
WEEK F OO NU ER
8 WEEK NUTRITION PLAN
WEDNESDAY AM
Coee / Awaken Perfect Fit Tea or Bombshell Spell
¨ Perfect Fit Multivitamin
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
Wine Not Wednesday! optional: glass of wine or kombucha
2
TONE HII T UP (EXCLUSIVE VIDEO) + ROLL IT OU T (TONEITUP.COM PRINTABLE)
44
WEEK F OO NU ER
8 WEEK NUTRITION PLAN
THURSDAY AM
Coee / Awaken Perfect Fit Teaor 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 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
Unwind Perfect Fit Teawith 1 tsp honey
45
WEEK F OO NU ER
8 WEEK NUTRITION PLAN
FRIDAY AM
M1
M2
Coee / Awaken Perfect Fit Tea or Meta D ¨ Perfect Fit Multivitamin
Avocado Toast - Any Variation (from ToneItUp.com)
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
Italian Stued Eggplant You can also order this meal and all the ingredients for two to your doorstep through our meal service “Chef’d”!
1
PM
Perfect Fit Hot Chocolate
TIU FULL BO DY (EXCL USIVE GUIDE)
46
WEEK F OO NU ER
8 WEEK NUTRITION PLAN
SATURDAY Coee / Awaken Perfect Fit Teaor
AM
Bombshell Spell
¨ Perfect Fit Multivitamin
M1
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
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
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
Slow Cooker Black Bean Chili
M5
(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
Coee / Awaken Perfect Fit Tea or Meta D ¨ Perfect Fit Multivitamin
Wake Me Up Smoothie ½ frozen banana slices
1 cup coee (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 Mun 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 Teawith 1 tsp honey
BOOTY & ABS (EXCLUSIVE VIDEO)
48
WEEK FIVE
8 WEEK NUTRITION PLAN
WE EK LY GROC ERY LIS T FRUITS & VEGGIES
MEAT, DAIRY, & YOGURT
¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨
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
DRY GOODS, SNACKS, ETC.
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
MAKE SURE YOU HAVE THESE ON HAND
¨
Perfect Fit Protein (plant based protein)
¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨
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
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 CROSS THE ITEMS YOU DON’T NEED OFF OF YOUR LIST AND CHECK OFF THE OTHERS AS YOU PICK THEM UP!
BUY.
WE EE EK K F OIN W VE 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!
¨
Cook ½ cup dry quinoa
¨
Carrot Salad (from the Nutrition Plan Recipe Guide)
¨
(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/waes 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!
¨
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
WE EE EK K F OIN W VE E
8 WEEK NUTRITION PLAN
MONDAY AM
Coee / Awaken Perfect Fit Tea or Bombshell Spell
¨ Perfect Fit Multivitamin
1 orange or piece of fruit or fresh juice
M1
2 Egg Frittata Muns (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, BU RN & 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 avor)
52
WE EE EK K F OIN W VE E
8 WEEK NUTRITION PLAN
TUESDAY AM
M1
M2
Coee / Awaken Perfect Fit Teaor Meta D ¨ Perfect Fit Multivitamin
2 Egg Frittata Muns 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
Pick Me Up Chia Pudding (from your 7 Day Slim Down)
1
BURN IT UP (TONEITUP.COM VIDEO)
M5
Slow Cooker Black Bean Chili (from ToneItUp.com!)
PM
Unwind Perfect Fit Teawith 1 tsp honey
53
WE EE EK K F OIN W VE E
8 WEEK NUTRITION PLAN
WEDNESDAY AM
Coee / Awaken Perfect Fit Tea or Meta D ¨ Perfect Fit Multivitamin
2 Egg Frittata Muns
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”!
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 1
PM
Wine Not Wednesday! optional: glass of wine or kombucha 2
TIU BOOTY (EXCLUSIVE GUIDE) + 40 MINUTES STEADY STA TE CARDIO
54
WE EE EK K F OIN W VE E
8 WEEK NUTRITION PLAN
THURSDAY Coee / Awaken Perfect Fit Teaor
AM
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
2
Cinnamon Tea with 1 tsp honey
TONED ARMS (TONEITUP.COM PRINTABLE) + TIU ABS (EXCL USIVE GUIDE)
55
WE EE EK K F OIN W VE E
8 WEEK NUTRITION PLAN
FRIDAY AM
M1
Coee / Awaken Perfect Fit Tea or Meta D ¨ Perfect Fit Multivitamin
Wake Me Up Smoothie ½ frozen banana slices
1 cup coee (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
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
TOTAL B ODY TONE U P (TONEITUP.COM VIDEO)
2
+ 20 MINUTES OF CARDIO
Guide! Make it for two for a datenight or girls night in!
Unwind Perfect Fit Teawith 1 tsp honey
56
WE EE EK K F OIN W VE E
8 WEEK NUTRITION PLAN
SATURDAY AM
Coee / 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 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
Optional: have your favorite TIU approved dessert or glass of wine!
57
WE EE EK K F OIN W VE E
8 WEEK NUTRITION PLAN
SUNDAY AM
Coee / 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)
Green Goddess Smoothie
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 Stued Eggplant
M5
PM
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
WE EK LY GROC ERY LIS T FRUITS & VEGGIES
¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨
1 container fresh berries
¨ ¨ ¨ ¨
1 yellow onion 2 shallots
1 package fresh strawberries
¨ ¨ ¨
small bunch cilantro
¨
oyster sauce
small bunch parsley fresh basil
1 apple
MAKE S URE YOU HAVE THESE ON HAND
5 bananas
MEAT, DAIRY, & YOGURT
¨
Perfect Fit Protein (plant based protein)
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)
DRY GOODS, SNACKS, ETC.
¨ ¨
unsalted sunower 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
coee/espresso walnuts almond butter cacao powder pure stevia soy sauce grapefruit or orange juice kombucha
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 CROSS THE ITEMS YOU DON’T NEED OFF OF YOUR LIST AND CHECK OFF THE OTHERS AS YOU PICK THEM UP!
BUY.
OIN WEEK S XE
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 Muns
¨
1 Perfect Fit Pancake
(from ToneItUp.com)
(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/waes 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
OIN WEEK S XE
8 WEEK NUTRITION PLAN
MONDAY AM
Coee / Awaken Perfect Fit Tea or Meta D ¨ Perfect Fit Multivitamin 1 cup Greek or almond yogurt
M1
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
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
TONE HII T 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
OIN WEEK S XE
8 WEEK NUTRITION PLAN
TUESDAY AM
Coee / Awaken Perfect Fit Teaor Meta D ¨ Perfect Fit Multivitamin
M1
Perfect Fit Pancakes
M2
1 Chocolate Banana Bread Mun (from ToneItUp.com)
M3
Lean & Clean Bake leftovers
Green Goddess Smoothie
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
Key Lime Pie Bites (from the Nutrition Plan Recipe Guide)
63
OIN WEEK S XE
8 WEEK NUTRITION PLAN
WEDNESDAY AM
Coee / Awaken Perfect Fit Tea or Bombshell Spell
¨ Perfect Fit Multivitamin Wake Me Up Smoothie
M1
½ frozen banana slices
1 cup coee (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 Chocolate Banana Bread Mun (from ToneItUp.com)
Thai Coconut Tofu(leftover from last night) Add ½ cup fresh pineapple
Green Goddess Smoothie
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
Wine Not Wednesday! optional: glass of wine or kombucha
64
OIN WEEK S XE
8 WEEK NUTRITION PLAN
THURSDAY AM
Coee / Awaken Perfect Fit Teaor Meta D ¨ Perfect Fit Multivitamin
Wake Me Up Smoothie
M1
½ frozen banana slices
1 cup coee (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 Mun (from ToneItUp.com)
M3
Chicken and Citrus Summer Salad (from the Nutrition Plan Recipe Guide) -- double the recipe for leftovers for tomorrow
M4
1
BURN IT UP (TONEITUP.COM VIDEO)
M5
PM
Key Lime Pie Bites (from the Nutrition Plan Recipe Guide)
Leftover Crunchy Veggie Medley
+ 4 oz grilled chicken or sh
Unwind Perfect Fit Teawith 1 tsp honey
65
OIN WEEK S XE
8 WEEK NUTRITION PLAN
FRIDAY AM
M1
Coee / 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 Mun (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 R OUTINE
2
+ ROLL IT OU T (TONEITUP.COM PRINTABLE)
Save leftovers for tomorrow’s M5!
PM
Kombucha (ginger or your favorite avor)
66
OIN WEEK S XE
8 WEEK NUTRITION PLAN
SATURDAY Coee / Awaken Perfect Fit Teaor
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
1 Chocolate Banana Bread Mun (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
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
Optional: have your favorite TIU approved dessert or glass of wine!
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
8 WEEK NUTRITION PLAN
SUNDAY AM
Coee / Awaken Perfect Fit Tea or Meta D ¨ Perfect Fit Multivitamin
M1
1 Chocolate Banana Bread Mun (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)
1
5K
- make enough for leftovers
PM
Perfect Fit Hot Chocolate
68
WEEK SEVEN
8 WEEK NUTRITION PLAN
WE EK LY GROC ERY LIS T FRUITS & VEGGIES
¨
¨
1 apple
¨
MEAT, DAIRY, & YOGURT
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
¨
1 bunch green onions
¨
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
MAKE S URE YOU HAVE THESE ON HAND
¨
Perfect Fit Protein (plant based protein)
¨
Perfect Fit Tea
¨ ¨
Perfect Fit Multivitamin
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
¨
extra virgin olive oil
¨
cacao nibs
¨
sunower seeds
¨ ¨
coee/espresso
¨
14.5 oz lean ground turkey
¨
14 oz chicken breast
¨
6 oz sushi grade ahi tuna
¨
DRY GOODS, SNACKS, ETC.
eggs from last week
¨ ¨
apple juice
¨
Ezekiel bread
¨
tamari
¨
shredded coconut
¨
red wine vinegar
¨
dried blueberries
¨
grapefruit or orange juice
¨
coconut water
¨
kombucha
¨
coconut cream
¨
wine (optional)
¨
macadamia nuts
¨
favorite herbs & spices
DIPS & FLAVORING!
¨
favorite condiments (TIU approved)
¨
salsa
ADD YOUR OWN!
¨ ¨
lemon extract
¨ ¨
________________________
¨
________________________
orange juice
red curry paste
almond milk
________________________
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.
OE NV EE N WEEK S
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/waes 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 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
8 WEEK NUTRITION PLAN
MONDAY AM
Coee / 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
BURN IT UP (TONEITUP.COM VIDEO)
--triple the recipe for leftovers throughout the week (Meal Prep on Sunday)
PM
Unwind Perfect Fit Teawith 1 tsp honey
72
OE NV EE N WEEK S
8 WEEK NUTRITION PLAN
TUESDAY Coee / Awaken Perfect Fit Teaor
AM
Bombshell Spell
¨ Perfect Fit Multivitamin 1 cup Greek or almond yogurt
M1
¼ cup berries 1 Tbs coconut shavings 2 tsp cacao nibs Drizzle honey
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 sunower 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
OE NV EE N WEEK S
8 WEEK NUTRITION PLAN
WEDNESDAY AM
Coee / 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 sh Green Goddess Smoothie
M4
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 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
Wine Not Wednesday! optional: glass of wine or kombucha
74
OE NV EE N WEEK S
8 WEEK NUTRITION PLAN
THURSDAY AM
Coee / Awaken Perfect Fit Teaor Meta D ¨ Perfect Fit Multivitamin
Wake Me Up Smoothie
M1
½ frozen banana slices
1 cup coee (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 sunower 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, 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
Sparkling water with fresh lemon and ginger
75
OE NV EE N WEEK S
8 WEEK NUTRITION PLAN
FRIDAY AM
Coee / Awaken Perfect Fit Tea or Bombshell Spell
¨ Perfect Fit Multivitamin
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
½ Tbs sunower seeds 1 tsp honey
M5
Pokedot Bikini Wrap Salad (from the Nutrition Plan Recipe Guide)
- Save leftovers for tomorrow’s M3 1
PM
TONE, BU RN & FLOW (EXCLUSIVE VIDEO)
Perfect Fit Hot Chocolate
76
OE NV EE N WEEK S
8 WEEK NUTRITION PLAN
SATURDAY AM
Coee / Awaken Perfect Fit Teaor Meta D ¨ Perfect Fit Multivitamin
Wake Up Smoothie
M1
½ frozen banana slices
1 cup coee (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 HII T 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
OE NV EE N WEEK S
8 WEEK NUTRITION PLAN
SUNDAY AM
M1
Coee / 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
Fresh green juice or smoothie +6 oz grilled chicken
Grapefruit and Shrimp Love Aair (from the Nutrition Plan Recipe Guide)
½ avocado
M4
½ Tbs sunower seeds 1 tsp honey
M5
Your Favorite M5 or Garbanzo Citrus Salad (from the Nutrition Plan Recipe Guide) while you Meal Prep for Week 8! 1
PM
Unwind Perfect Fit Teawith 1 tsp honey
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
8 WEEK NUTRITION PLAN
WE EK LY GROC ERY LIS T FRUITS & VEGGIES
¨
10 medium shrimp
¨
espresso/coee
¨
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 container fresh berries
1 can black beans
¨
walnuts
¨
¨
1 container strawberries
2 cans chickpeas
¨
red wine vinegar
¨
¨
1 package spinach
¨
grapefruit or orange juice
¨
2 bunches of kale
¨
lettuce (for lettuce wraps)
¨
2 packages of mixed greens
¨
2 cucumbers
¨
DRY GOODS, SNACKS, ETC.
slivered almonds
¨
kombucha
¨
2 veggie patties
¨
wine (optional)
¨
coconut water
¨
favorite herbs & spices
¨
chia seeds
¨
favorite condiments (TIU approved)
3 avocados
¨
coconut shavings
¨
2 cups Brussels sprouts
¨
quinoa
¨
3 red bell peppers
¨
2 tomatoes
MAKE SURE YOU HAVE THESE ON HAND
¨
1 jalapeño
¨
Perfect Fit Protein (plant based protein)
¨
1 bunch green onions
¨
Perfect Fit Tea
¨
1 large cucumber
¨
Perfect Fit Multivitamin
¨
green beans
¨
almond milk
¨
2 yellow onions
¨
sesame oil
¨
1 bundle fresh rosemary
¨
extra virgin olive oil
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1 bundle fresh cilantro
¨
fresh garlic
MEAT, DAIRY, & YOGURT
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Ezekiel bread coconut cream
¨
nutritional yeast
¨
20 oz chicken
ADD YOUR OWN!
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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 E OIN GEH 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
¨
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 Waes (from the Nutrition Plan Recipe Guide)
waes 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
(from the Nutrition Plan Recipe Guide)
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.
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WEEK E OIN GEH T
8 WEEK NUTRITION PLAN
MONDAY AM
Coee / Awaken Perfect Fit Tea or Bombshell Spell
¨ Perfect Fit Multivitamin
M1
Perfect Fit Waes
M2
Sliced apple with cinnamon
M3
Garbanzo Citrus Salad Add 6 oz lean protein
Green Goddess Smoothie
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
Kombucha (ginger or your favorite avor)
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WEEK E OIN GEH T
8 WEEK NUTRITION PLAN
TUESDAY AM
M1
Coee / 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
Avocado Toast - Any Variation (from ToneItUp.com)
M3
Lean & Clean Bakeleftovers
M4
Garbanzo Citrus Salad
M5
Southwest Stued Bell Pepper (from the Nutrition Plan Recipe Guide) -make extra for the next night!
PM 1
2
Unwind Perfect Fit Teawith 1 tsp honey
TIU BALL WORKOUT (TONEITUP.COM VIDEO) + 30 MINUTE MODERATE CARDIO
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WEEK E OIN GEH T
8 WEEK NUTRITION PLAN
WEDNESDAY AM
Coee / Awaken Perfect Fit Tea or Meta D ¨ Perfect Fit Multivitamin
Wake Up Smoothie
M1
½ frozen banana slices
1 cup coee (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 1
M4
Pick Me Up Chia Pudding (from your 7 Day Slim Down) 2
M5
Leftover Southwest Stued 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
Wine Not Wednesday! optional: glass of wine or kombucha
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WEEK E OIN GEH T
8 WEEK NUTRITION PLAN
THURSDAY Coee / Awaken Perfect Fit Teaor
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
Sliced apple with cinnamon
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
+ 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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WEEK E OIN GEH T
8 WEEK NUTRITION PLAN
FRIDAY AM
Coee / Awaken Perfect Fit Tea or Meta D ¨ Perfect Fit Multivitamin
M1
Perfect Fit Waes
M2
Sliced apple with cinnamon
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
Pick Me Up Chia Pudding (from your 7 Day Slim Down)
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)
Sparkling water with fresh lemon and ginger
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WEEK E OIN GEH T
8 WEEK NUTRITION PLAN
SATURDAY AM
Coee / Awaken Perfect Fit Teaor Meta D ¨ Perfect Fit Multivitamin Wake Up Smoothie
M1
½ frozen banana slices
1 cup coee (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
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
Optional: have your favorite TIU approved dessert or glass of wine!
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WEEK E OIN GEH T
8 WEEK NUTRITION PLAN
SUNDAY AM
Coee / Awaken Perfect Fit Tea or Bombshell Spell
¨ Perfect Fit Multivitamin
M1
Your favoritePerfect Fit Waes!
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!!!
PM
Perfect Fit Hot Chocolate
You’ve earned it babe!!!
1
SET THE BAR (BEACH BABE 2) SEE HOW FAR Y OU'VE CO ME!
88
SPICE IT UP
8 WEEK NUTRITION PLAN
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
coee & espresso
fresh herbs
morning meta-d or bombshell spell
ginger
fruit infused water
garlic
sparkling water with lemon
jalapeños
non-caeinated 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
8 WEEK NUTRITION PLAN
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
8 WEEK NUTRITION PLAN
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 sunower 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.
