Tone It Up Customizable 4 Week Meal Plan

OWN YOU R ST R E N GT H

By Founders

KARENA DAWN & KATRINA SCOTT

With Registered Dietitian

LORI ZANINI

©2022 Tone It Up ® All Rights Reserved.

The unauthorized reproduction or distribution of this copyrighted work is illegal. Criminal

copyright infringement, including infringement without monetary gain, is investigated by the
FBI and is punishable by up to five years in federal prison and a fine of up to $250,000.
Letter from K&K 04

TIU Basics 09

Your Meals 08

Customize Your Plan 11

TIU App 16

Quick Snacks 17

Taco Tuesdays 19

Pizza Night 20

Let's Get Grilling 21

TIU Approved 23

Recipes 30

Congrats 66
 HI BEAUTIFUL!
We’re so grateful you’re here and that you’re
ready to Own Your Strength with us! We all
have different strengths that make us special
and unique. Our intention with this challenge
is to support you to honor and celebrate your
individual strengths — in your workouts, nutrition
habits, mindfulness practices, and every area of
your life.
This meal plan is super customizable so you
can play to your strengths. Do you love getting
creative in the kitchen? Are you the queen of quick
meals on-the-go? Do you love hosting big meals
for your family and friends? Are you the master of
meal prep? Are you into easy air fryer recipes? We
have something for everyone in these pages!
It’s really important to us that this plan is simple
and doable for everyone, so we’re taking it back
to the basics. We’re all going to focus on a few
essential nutrition principles — if you’ve been a
TIU girl for a while, these will be very familiar ;)
We’ll be keeping it Lean, Clean, ‘N Green, getting
plenty of protein to fuel your workouts, and eating
fruits and veggies as much as possible. As long as
you’re sticking to those principles, you’re “on the
plan.” We encourage you to make it work for YOU
and own your strengths!
This plan is packed with our favorite Lean, Clean,
‘N Green meals, quick snacks for busy women,
healthy BBQ dishes, super simple air fryer recipes,
and fun family-friendly meals that everyone will
love (taco night, anyone?!).
We can’t wait to see how you customize it to own
your strengths! Share your meals and tell us how
your nutrition journey is going on social with the
hashtag #TIUStrength.
We’re so excited to kick off this program and own
it as a team!
xxo,
Your TIU Trainers
Karena & Katrina
The basics OWN YOUR STRENGTH

THE TONE IT UP BASICS

#1
HAVE 5 MEALS A DAY
Eat every 2-3 hours.
Never feel hungry.
Follow guidelines for M1-M5.
It’s breakfast, lunch & dinner with 2 snacks!

#2
LIMIT STARCHES AFTER LUNCH
This will train your metabolism to burn fat.
Enjoy starches in the morning.
Focus on greens and lean protein in the
afternoon and evening.

#3
EAT LEAN, CLEAN & GREEN
Lean proteins.
Clean ingredients, avoid artificial additives
and sugars.
Have as many green vegetables as you like!

#4
MORNING METABOLISM BOOST
Drink your Bombshell Spell or take your TIU Apple
Cider Vinegar gummies first thing in the morning.
You’ll feel energized throughout the day!
Try your favorite wellness or vitality shot if you
don’t want to make your own.

5
The basics OWN YOUR STRENGTH

THE TONE IT UP BASICS

#5
PREPARE FOR SUCCESS
Plan your workouts and meals for the
week in advance.
Take some time on Sunday for grocery
shopping and meal prep.
Meal prep by baking a batch of muffins,
chopping vegetables, and pre-making
salads.
Lay out your workout outfit in advance.
Journal your intentions in the TIU app!

#6
BRING BACK THE BOOTY CALL!
Wake up a little earlier to get in some
morning movement.
Do something for you before the day begins
This will boost your metabolism throughout
the day.
Any movement counts! Go for a walk or do
some yoga if this isn’t your full workout.
#7
KEEP YOURSELF ACCOUNTABLE
Check in with us on Instagram! Ask a friend to join you for
Post pics of your healthy meals & post ‘Own Your Strength’
workout selfies We’re stronger together! This community
Use #TIUTeam to connect is here for you!
Follow others in the the community
& give encouragement
6
 LET'S GET STARTED
Get ready to Own Your Strength in the kitchen! You have all the tools you need to
build the perfect menu to lead you to success with this program. The breakdown of
each of your five meals on the next page gives you the guidance to pick delicious
foods to fuel your body throughout the day. There are some brand new delicious
recipes in this plan for you to try and you can also make tweaks to some of your
favorites to fit your nutrition needs for this program!
Your meals OWN YOUR STRENGTH

YOUR TONE IT UP MEALS

Welcome to your #TIUmeals! This structure will help you lay out your meals and
make the best food choices. Soon this will come naturally to you!

Within 90 minutes of waking up

Protein + Healthy carbs

M1 Energy to start your day

Meals: Smoothie, Scramble (Tofu/Egg Whites + Veggies), Pancakes,

Muffins, Fruit+Granola+Yogurt

Mid-morning snack
Keeps your energy up
M2 Can be swapped with M1

Meals: Tone It Up Bar, Muffin, Piece of fruit

Healthy lunch
Lean protein & complex carbs
M3 Include fruit or veggies

Meals: Salads, Wraps

Afternoon snack
Protein, Healthy fats, Veggies

M4 Limit starches and fruit

Meals: Veggies & nut butter or hummus, Mixed nuts/Trail mix, Simple
protein shake with protein powder/Nut Milk/Nut Butter

Lean, clean & green dinner

Lean protein + Unlimited veggies

M5 Include a little healthy fat

Avoid starches

Meals: Salad

Make sure to eat every 3 hours and never go more than 5 hours during the day without food!

8
Your meals OWN YOUR STRENGTH

The chart below provides a sample week using some of the most popular types of Tone It Up recipes.
You can make batches of muffins, protein pancakes, chia pudding, overnight oats and salads in
advance so you’re always sure to have a delicious option ready to go. If you’re really pressed for time,
grab a Tone It Up bar or cookie for a quick snack.

M T W T F S S

M1 Protein Smoothie Pancakes Protein Smoothie Overnight Oats Overnight Oats Scramble Chia Pudding

M2 Mini Muffins
Tone It Up
Mini Muffins Tone It Up Cookie Mini Muffins Chia Pudding Fruit of Choice
Protein Bar

M3 Salad Salad Spring Rolls Salad Zoodles Spring Rolls Salad

M4 Hummus & Veggies Smoothie Tone It Up Cookie Hummus & Veggies Guac & Veggies Smoothie Hummus & Veggies

M5 Tray Bake Leftovers Fish & Veggies Stir-Fry Lean Bowl Pizza Night BBQ
Your meals OWN YOUR STRENGTH

The chart on this page gives you a week’s worth of options incorporating your new
recipes! Follow it exactly for a variety of everything new, or mix these meals in with
some your favorite options for an exciting menu you’re confident about.

M T W T F S S

M1 Avo Smoothie
Strawberry
6:40 Smoothie Protein Baked Oats Protein Baked Oats
Egg White Veggie PB & Banana
Shortcake Pancakes Bites Chia Pudding

Lemon Macadamia PB & Banana

M2 Mini Muffins
Tone It Up Lemon Macadamia
Tone It Up Cookie
Lemon Macadamia
Chia Pudding
Fruit of Choice
Protein Bar Mini Muffins Mini Muffins

Corn & Tomato

M3 Guacamole Quinoa Guacamole Quinoa Fresh Summer
Summer Salad with
Spicy Sesame Fresh Summer
Salade Nicoise
Salad Salad Spring Rolls Zoodles Spring Rolls
left over Salmon

Green Dream Kale Pineapple

M4 Hummus & Veggies
Smoothie
Tone It Up Cookie Hummus & Veggies Avocado Tahini Dip
Smoothie
Hummus & Veggies

Sheet Pan Shrimp Cedar Plank Air Fryer Teriyaki

M5 Fajitas
Quinoa Tabbouleh
Salmon on the grill
Chicken Salad
Tofu
Pizza Night BBQ
Your meals OWN YOUR STRENGTH

CUSTOMIZE YOUR PLAN

The following pages are your blank charts! You can fill them out with your own
planned TIU recipes. Make sure you stick to your basics!

11
Your meals OWN YOUR STRENGTH

WEEK 1
M T W T F S S

M1

M2

M3

M4

M5
Your meals OWN YOUR STRENGTH

WEEK 2
M T W T F S S

M1

M2

M3

M4

M5
Your meals OWN YOUR STRENGTH

WEEK 3
M T W T F S S

M1

M2

M3

M4

M5
Your meals OWN YOUR STRENGTH

WEEK 4
M T W T F S S

M1

M2

M3

M4

M5
The basics OWN YOUR STRENGTH

MEAL PREP MADE SIMPLE

You can also personalize your meal plan by scheduling your recipes in your
Tone It Up app! Customization is essential, there is no one-size-fits-all in nutrition!
Find your favorites and start planning out the next four weeks.

The entire meal plan will be available in the app

so you can access it wherever you are.
You can add recipes to your daily schedule to
make staying motivated and on track so much
easier. Planning ahead can make your grocery
store run simple and organized! 

Be sure to tag us in all of your tasty recipes at

#TIUSTRENGTH so we can motivate each
other as we go! 

p
See yo u in the ap
for yo ur next
recipe !

16
 OWN YOUR STRENGTH

FAVORITE QUICK SNACKS

This one’s for all our busy babes — and we know that’s so many of you in the TIU community!
Some days, you barely have time to take a breath between meetings, work assignments, taking
care of your family, and other commitments, let alone preparing a healthy snack.

That’s why we’re sharing 5 of our favorite nutrient-packed, energizing, super simple, and
delicious snacks that you can whip up in 5 minutes or less. Everyone can spare just a few
minutes to nourish your beautiful body!

BANANA BOATS SIMPLE DATE SNACK CUCUMBER APPETIZER

Makes 1 Serving Makes 1 Serving Makes 2 Servings

INGREDIENTS INGREDIENTS INGREDIENTS

½ banana, sliced down the middle 2 dates Half of a cucumber
1 Tbsp. peanut or almond butter 2 tsp. almond butter 5 kalamata olives
1 Tbsp. goji berries Cinnamon Hummus (about ¼ cup
plus 3 Tbsp.)
Coconut shavings
Honey DIRECTIONS
DIRECTIONS
1. Open date and fill with 1 tsp.
DIRECTIONS 1. Slice cucumber into ¼-inch
almond butter. Sprinkle cinnamon
thick pieces (about 10 slices of
1. Spread the peanut or almond on top.
cucumber).
butter on the banana.
2. Top with 2 tsp. hummus on
2. Top with goji berries and sprinkle each slice.
egan
Make it ve s yrup
with honey and coconut shavings.
3. Pleace half of a kalamata olive
l
us ing mapof ho ney ! on top of each and enjoy.

ins tead
17
Quick snacks OWN YOUR STRENGTH

FRESH AND GREEN

AVOCADO TOAST
Makes 2 Servings

INGREDIENTS DIRECTIONS
2 pieces Ezekiel bread 1. Toast 2 pieces of Ezekiel bread.

½ of an avocado (¼ avocado 2. Spread ¼ of an avocado on

spread on each slice)
Half of a cucumber (6 pieces of
thinly sliced cucumber on each
slice)
¼ cup sprouts
each piece of bread and add 6
slices of cucumber on each.
3. Top with sprouts and ¼ of a
squeezed lemon on each slice.

½ of a lemon

Salt and pepper to taste

½ cup ice

THREE BEAN SALAD

Makes 3 Servings

INGREDIENTS DIRECTIONS
½ cup cannellini beans 1. Combine all ingredients in a
bowl. Mix and enjoy!
½ cup garbanzo beans

½ cup kidney beans

¼ cup diced celery

2 Tbsp. chopped red onions

2 Tbsp. chopped cilantro

2 Tbsp. chopped rosemary

2 Tbsp. apple cider vinegar

2 Tbsp. olive oil

Pinch of salt and pepper

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Challenge guidelines OWN YOUR STRENGTH

TACO TUESDAYS
Taco night is one of our go-to’s for a quick and easy weeknight meal. You can
truly make tacos your own by adjusting the recipes to make the dish vegan,
vegetarian, dairy-free, and anything in-between. Here are 4 Steps to a
nourishing + nutritious Taco Night!

Every delicious taco recipe has four layers:

#1
BASE
This is where you’ll put all the
rest of your taco ingredients!
Your base could be a:
#2
PROTEIN
Our taco protein staple is
ground turkey… But you can
fill your taco base with:
#3 #4
VEGGIES AND FRUIT TOPPINGS
Every balanced meal needs Round out your tacos with
a serving of fruits or veggies. toppings galore! Throw
Top your protein with: on some:

Hard taco shell Chicken Shredded lettuce Guacamole

Lettuce wrap Beef Onion Salsa
Tortilla Lentils Tomatoes Cheese
Black beans Avocado Cilantro
Tofu Olives
Shrimp Any of your other for added flavor and
favorite produce! nutrients.

19
Family recipes OWN YOUR STRENGTH

PIZZA NIGHT
We love a Friday night homemade pizza night as much as the
next gal. And we believe a healthy, happy, confident lifestyle is all
about balance. That’s why whether you’re wanting to tone up by
building lean muscle or lose weight, we don’t recommend cutting
out all your favorite foods. Instead, here’s how to create a pizza
night that actually *supports* your goals:

#1
EXPERIMENT WITH CRUSTS
Instead of making a traditional pizza dough,
#3
sneak some veggies into your crust by making
a broccoli, zucchini, or cauliflower pizza crust. TOP IT WITH VEGGIES
Load up your pie with veggies (and fruit!).
#2 Tomatoes, onions, spinach, olives, bell peppers,
ADD LEAN PROTEIN and mushrooms are all go-to options.

Swap out the traditional pepperoni and pork

sausage on a meat lover's pizza, and opt for
leaner protein sources like turkey bacon or
chicken sausage.
#4
FILL UP WITH A SIDE SALAD
Serving pizza with a side salad helps you to
fill up on lean, clean, ‘n green ingredients while
balancing out how many slices of pizza you enjoy.

#5
OPT FOR LIGHT CHEESE
Cheese is a rich food! Cut back on the indulgence
of your homemade pizza by using a little less
cheese than you typically would! Although honestly,
by making pizza at home, you’re probably already
using less cheese than the greasy takeout version.

20
Family recipes OWN YOUR STRENGTH

LET'S GET GRILLING!

Summer's right around the corner, and that means grilling season! It's the perfect way to prepare a
quick and easy summer meal. It’s also the best for entertaining. You'll find some Sunday grill nights
in your new Summer Series Meal Plan!

That’s why we’re cooking up some of our very best grilling tips for you — so you can make the most
out of your BBQ nights. For the best results, always remember:

#1
ALUMINUM FOIL IS YOUR BFF
Always put prepped meats and veggies in
their own separate aluminum foil packets. This
keeps things clean, and makes it very easy to
transport food out to the grill. Aluminum foil
is inexpensive and eliminates dishes! You can
also use foil to steam veggies on the grill and to
cook fish in packets.

#2
ADD SOME SPICE
Store-bought marinades are usually high
in sodium and sugar, so we like to keep
it simple with olive oil, a dash of salt and
pepper, and whatever herbs and spices
we're feeling that night.
#4
#3 REST DAY
BRUSH IT OFF When you’re grilling meats, they need to rest
Before putting any food on the grill, use a grill before serving. Tent your grilled meats in
brush to clean and remove any residue or debris aluminum foil for 10 minutes after grilling. This
AFTER the grill has been preheated. The heat kills allows the juices to redistribute internally and for
off any bacteria, and it’s much easier to brush off the meat to finish cooking. Sometimes we serve
once the residue has been charred. our salads while the meat is resting.

21
Family recipes OWN YOUR STRENGTH

#5
GETTIN' STEAMY
If you want to mix things up and steam your
veggies on the grill, it’s totally doable and very
easy. Fold a 2-3-foot long piece of aluminum foil
over itself to create a double layered rectangle of
foil. Lay it flat, and from here, place your veggies
in the center of the foil and fold the edges up to
create a foil packet enclosing the veggies.
Pro tip:
Add a couple splashes of chicken or veggie broth
inside the packet to help steam the veggies. Then
just place the foil packet on the grill, and you’re set.
#6
PLANK TIME
Using a cedar plank is one of the best ways to
prepare fish on the grill. Soak the plank in hot
water for at least 15 minutes before grilling. That
way, onces your fish is sitting on the cedar plank
on the grill, the fish will pull the moisture and cedar
flavor out of the board.

t 's t h e p erfect
I c ol o rf ul
g e t
time to r veggies !
with yo u

22
Tiu approved OWN YOUR STRENGTH

AIR FRYERS AND INSTANT POTS

Sticking to your nutrition goals is 100x easier when you have a collection of nutritious meals you
can cook up in just minutes! That’s why we love both air fryers *and* Instant Pots. These kitchen
appliances allow you to have a meal on the table in the shortest amount of time possible! But it
truly gets better. Here are 3 more reasons we love these kitchen gadgets:

#1
THE BEST CRISPY VEGGIES
Cooking vegetables in an air fryer gives them
a crispy exterior you’d have to struggle to
achieve in the oven or frying pan. The air fryer
does it effortlessly. Our go-to veggies for the
air fryer are broccoli, brussel sprouts, and
asparagus — but any vegetable works!

#2
HELLO, LESS DISHES
Most Instant Pot recipes don’t require more
pots and pans. They can be cooked from start INSTANT POT
to finish in the Instant Pot. Say what?! That CHICKEN AND VEGGIES
means you not only have a shorter cooking Makes 4 Servings
time, but a shorter clean up time, too. Now
INGREDIENTS 1.5 Tbsp. coconut aminos
that’s what we call a win-win.
2 garlic cloves, minced 2 Tbsp. of whole grain or

#3 1/2 of an onion, chopped dijon mustard

1 cup of quinoa Season with-1 tsp rosemary

SET IT AND FORGET IT
2 cups of low sodium 1 tsp. thyme
Like with a slow cooker, you can put all your vegetable broth salt and pepper to taste
ingredients into the Instant Pot and forget about 1 cup of green beans
DIRECTIONS
your meal until it's ready... Only, you won’t have 6 large carrots (cut in half)

to forget that long, because the Instant Pot is 1 cup of mushrooms (chopped)
4 oz fresh or frozen boneless,
so fast. But even for the short amount of time it
skinless chicken breasts
takes, it’s a mindless, stress-free cooking option.
1.5 Tbsp. olive oil
1. Start instant pot on low.
2. Add in all ingredients and
cook for 6-8 hours
(or 4 hours on high)

23
 KEEP IT FRESH
Shopping for in-season fruits and veggies is the best way to ensure your food is crisp, fresh,
and at its tastiest! Plus, seasonal eats are higher in body-loving nutrients than out-of-season
produce. Win, win! Check out our list of go-to fruits and veggies below! Some items are in
season multiple times of the year, so you’ll see duplicates. You can print this out and keep it
handy on your fridge or in your office for future reference.

WINTER SPRING SUMMER FALL

Grapefruit Apricot Bananas Kale

Onions Bananas Apricot Apples

Leeks Broccoli Bell peppers Bananas

Winter squash Cabbage Blackberries Brussels sprouts

Mushrooms Green beans Blueberries Carrots

Sweet potatoes Lettuce Cherries Cauliflower

Turnips Mango Corn Cranberries

Bananas Onions Cucumber Mushrooms

Leeks Eggplant Grapes

Spinach Mushrooms Parsnip

Strawberries Kiwi Squash

Pineapple Plums Sweet potato

Tomatoes

Watermelon

Peas

Kale
Tiu approved OWN YOUR STRENGTH

SPICE IT UP!
SPICES & FLAVORINGS Fresh Herbs

Apple Cider Vinegar Ginger

Balsamic Vinegar (regular or white) Garlic

Red Wine Vinegar Jalapeños

Black Pepper Vegetable Broth (low sodium)

Cayenne Pepper Pumpkin Pie Spice

Cocoa Powder (unsweetened, limit to 1 tsp.)

Cinnamon DRESSINGS
Hot Sauce (Sriracha, Cholula, or Tabasco) Dijon Dressing
Maca (limit to 1 tsp.) Peanut Sauce
Miso (limit to 1 tsp.) Lime Vinaigrette
Seasoning Blends (salt-free)

Spicy Mustard (check for GF if desired)

DRINKS & BEVERAGES
Spirulina
Infused Water
Fresh Lemon or Lime Juice
Sparkling Water (lemon, berry, lime, etc)
Fresh Simple Salsa
Low Sodium Tomato Juice

Herbal Teas

Coconut Water (unsweetened)

Almond Milk (unsweetened)

Coffee & Espresso

Fruit Infused Water

Sparkling Water With Lemon

Non-Caffeinated Tea

Green Tea (or caffeinated tea)

Kombucha

Low Sugar Juices

(green juices are more hydrating

and have less simple sugar)

25
 LEAN PROTEIN

What do we mean when we say "lean protein" in the plan? You can always whip up chicken, turkey,
fish, or shrimp for your lean proteins. We also love plant-based proteins! High in antioxidants, fiber,
vitamins, and minerals, plant-based proteins are incredible for your beautiful body!

We formulated Tone It Up Protein for you as an ideal source for 15 grams of delicious clean,
TIU PROTEIN plant-based protein. Add it to smoothies, substitute it for flour in any recipe, and even make
amazing protein pancakes!

Quinoa is a complete protein source containing all of the essential amino acids. It contains
nearly twice as much fiber as grains and has 4 grams of protein in a half-cup serving. Its
QUINOA
high fiber and protein content give it a lower glycemic index than grains too! Use it as a
substitute for pasta, rice, and oats! We also love it thrown in salads and chili!

Chia seeds are made up of 20% protein which means a 2 Tbsp. serving contains 4 grams
of your essential amino acids. In addition, they are also a good source of Omega-3s. Add
CHIA
them to smoothies, salads, fruit, oatmeal, or lemon water and use them to make pudding
with almond milk! Let chill in the fridge for 2 hours and voilà! So easy!

Hemp seeds are a complete protein that are also high in good fats and dietary fiber. They
HEMP are one of the most nutrient complete foods on the planet and one of the only foods to
contain chlorophyll. Sprinkle on salads and toss into veggies for a nutty crunch.

Tofu and tempeh are both made from soy beans. In addition to being a complete protein,
TOFU & tempeh is also high in dietary fiber. A 6 oz. serving of tofu contains about 15 grams of
TEMPEH protein. A similar serving of tempeh contains slightly more protein. Try to limit soy intake to a
couple of times a week.

Legumes are vegetables like peas, beans, and lentils that are high in protein and dietary
LEGUMES & fiber. A half cup serving contains 10 grams of protein. They are also a great source of iron,
BEANS zinc, potassium, folate, riboflavin, and antioxidants! We love lentils, chickpeas, black beans,
and pinto beans! Keep total daily servings to about 1 cup.
Tiu approved OWN YOUR STRENGTH

CALORIE ADD ONS

If you’re not looking to lose weight, did a long workout, still hungry, or simply feel like
you need more fuel for your day, you can use these calorie add-ons to supplement
your meals. It’s all about listening to your body and what works best for you!

100-150 CALORIES 200-250 CALORIES

5 egg whites 1 cup beans
1 cup plain yogurt (almond or coconut) ¼ cup chopped walnuts
1 tablespoon extra virgin olive oil ¼ cup unsalted sunflower seeds
2 tablespoons chia seeds 2 tablespoons natural peanut or almond butter
½ cup cooked quinoa 1 cup cooked amaranth
½ medium (5 oz) avocado 4 oz tempeh
3 oz canned tuna, in water, drained 4 oz cooked salmon
3 oz skinless chicken 2 tablespoons virgin coconut oil
1 cup firm, organic tofu 1 scoop of Tone It Up Protein + frozen banana
+ 1 cup almond milk
3 cups cooked and chopped kale
1 cucumber with ½ cup hummus
3 tablespoons ground flaxseed
25 baby carrots with ¼ cup hummus
3 oz grilled shrimp
¼ cup almonds
1 cup pineapple
1 banana
1 large apple
2 dates
2 inch square dark chocolate
Tone It Up Protein Shake
Tone It Up Protein Bar (170 calories)

27
 OWN YOUR STRENGTH

EASY VEGETARIAN
& VEGAN SWAPS
Have any restrictions? We got you! Here are a few simple
substitutions that will work for any of the recipes in this plan.

swap this... for that...

CHICKEN, EGGS, FISH Tempeh, tofu, legumes
OR SHELLFISH

GREEK YOGURT Swap for your favorite alternative. We love almond and coconut yogurt!

Use a flax egg. Just mix one tablespoon ground flaxseed

EGGS
meal with three tablespoons of water. Mix together, and let sit in your
fridge for 15 minutes to set up and thicken up!

CHICKEN BROTH Low sodium vegetable broth

COLLAGEN Just omit!

HONEY OR BEE POLLEN Maple syrup or agave

GHEE Coconut oil

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Tiu approved OWN YOUR STRENGTH

GROCERY LIST
VEGGIES PROTEIN & MISC PANTRY
¨ Baby Bok Choy ¨ Egg Whites ¨ Tone It Up Protein
¨ Carrots (medium size) ¨ Salmon ¨ Tone It Up Protein Bars & Bites
¨ Celery ¨ Your Favorite Lean Proteins ¨ Tone It Up Protein Shake
¨ Cilantro ¨ Kombucha ¨ Tone It Up Marine Collagen
¨ Cucumber ¨ Apple Cider Vinegar
¨ Fresh Thyme CANNED ITEMS ¨ Apple Juice
¨ Frozen Cauliflower Rice ¨ Avocado Oil
¨ Garlic ¨ Your Favorite Beans ¨ Baking Powder
¨ Green Onion ¨ Pumpkin Puree ¨ Baking Soda
¨ Jalapeño ¨ Whole Plum Tomatoes ¨ Balsamic Vinegar
in thick puree
¨ Onion ¨ Black Pepper
¨ Parsnips ¨ Cacao Nibs
¨ Spaghetti Squash DIPS & FLAVORINGS ¨ Chia Seeds
¨ Sugar Snap Peas ¨ Coconut Oil
¨ Cayenne Pepper
¨ Sweet Potato ¨ Coconut Oil Spray
¨ Cinnamon
¨ Red Bell Pepper ¨ Coffee/Tea/Espresso
¨ Crushed Red Pepper
¨ Red Cabbage ¨ GF Oats
¨ Dried Basil
¨ Red Onions ¨ Ginger Lemon Tea
¨ Dried Oregano
¨ Thai Chili Pepper ¨ Honey
¨ Ground Coriander
¨ Spaghetti Squash or ¨ Pineapple Juice
¨ Himalayan Sea Salt
Zucchini Noodles ¨ Pure Maple Syrup
¨ Hummus
¨ Yellow Onion ¨ Olive Oil
¨ Pumpkin Pie Spice
¨ Your Favorite Seasonal Veggies ¨ Quinoa
(we love squash and broccolini!) ¨ Turmeric
¨ Sea Salt
¨ Your Favorite Mixed Greens ¨ Whole Grain Mustard
(look for GF if desired) ¨ Sparkling Water
(kale, arugula, spinach)
¨ Your Favorite Spices ¨ TIU Approved Dressing
¨ Zucchini
¨ Unsweetened Applesauce
¨ Vanilla Extract
NUTS, SEEDS, MILKS ¨ Wine for WNW! (optional)
FRUIT
& BUTTERS
¨ Apples
¨ Almond Butter
¨ Avocado
¨ Almond Yogurt or
¨ Bananas
Coconut Yogurt
¨ Frozen Cranberries
¨ Cashews
¨ Lemons
¨ Fennel Seeds
¨ Limes
¨ Pumpkin Seeds
¨ Nectarines
¨ Unsweetened Almond Milk
¨ Strawberries
¨ Whole Plain Greek Yogurt
¨ Your Favorite Fruit or Fresh
¨ Your Favorite Nuts and Seeds
Green Juice

29
Tiu approved
MAKE IT YOUR OWN!
(Make sure to grab ingredients
for these recipes!)
¨ Your Favorite Tray Dinner
¨ Favorite Breakfast from the Plan
¨ Favorite Overnight Oats
(How about PB&J?!)
¨ Your Favorite Lean Bowl
¨ Optional TIU Approved
Desserts
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OWN YOUR STRENGTH
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RECIPES
B R E A K FA S T
 OWN YOUR STRENGTH

BOMBSHELL SPELL
Makes 1 Serving

INGREDIENTS DIRECTIONS
4oz. 100% all-natural pineapple juice 1. Start with the pineapple juice and pour ingredients
1 tbsp apple cider vinegar into a cocktail shaker over a couple of ice cubes.
¼ cup freshly squeezed lime juice Shake, don’t stir!

1 tsp honey

mies
Subs titue for our ACV gum
recipe
or yo ur fave wellnes s shot
in the app!

33
Recipes OWN YOUR STRENGTH

BREAKFAST WRAP
Makes 1 Serving

M1

INGREDIENTS 1/4 Avocado

½ cup egg whites 1/2 tablespoon avocado oil

1/2 cup spinach GF Tortilla or Ezekiel Sprouted

1 tablespoon green Grain Tortilla

onion 2 tablespoons salsa or pico de gallo

DIRECTIONS

1. Add avocado oil to a skillet over medium heat.

2. Reduce heat to medium-low, and add eggs or egg
whites to the skillet.
3. Slowly fold eggs until they begin to scramble.
4. Add green onion and spinach, and cook until spinach has wilted.
5. Scoop and slice ½ an avocado.
6. Grab your GF tortilla or wrap, and layer the egg scramble
and avocado.
7. Fold the wrap or tortilla and enjoy!

STRAWBERRY SHORTCAKE
PANCAKES
Makes 1 Serving M1

INGREDIENTS DIRECTIONS
1 scoop vanilla 1. Mash banana with almond milk in a
Tone It Up Protein bowl. Leave 2 tbsp of diced strawberries
to the side, and mix in all other
1 Tbsp. unsweetened
ingredients until the batter is smooth.
almond milk

½ banana, mashed 2. Spray a pan over medium-low heat

with coconut oil.
1 egg
3. Add pancake batter and cook on each
4 Tbsp. diced
side for 3-4 minutes, or until pancakes
strawberries
are golden brown.
Coconut oil
4. Top with more strawberries, and
maple syrup if you wish!
34
Recipes OWN YOUR STRENGTH

BEACH BREAKFAST PARFAITS

Makes 1 Serving

M1 M2

INGREDIENTS DIRECTIONS
¼ cup diced pineapple 1. In a small bowl, combine the
¼ cup diced mango fruits. Set aside.

½ cup plain low fat greek 2. Place half of the granola (about
yogurt 2 tbsp) in your serving dish.
⅓ cup granola 3. Then, top the granola with
1 tbsp toasted walnuts ¼ cup yogurt

4. Add two spoonfuls of fruit on top

of the yogurt.

5. Repeat steps 2-4 in layers until

you’ve used all the ingredients.

6. Top with 1 tbsp toasted walnuts

PB & BANANA CHIA PUDDING

Makes 2 Servings

M1 M2

INGREDIENTS DIRECTIONS
1 ripe banana 1. Mash ½ banana into a sealable container

1 tablespoon of natural 2. Incorporate peanut butter into mashed

Peanut Butter banana.
¾ cup unsweetened 3. Add milk of choice and chia seeds, then
almond milk stir until mixture is well combined.
¼ cup Chia Seeds 4. Refrigerate overnight.
1 Tbsp sliced almonds 5. Before serving, slice the other half of the
banana and top chia pudding with banana
slices and sliced almonds.

35
 OWN YOUR STRENGTH

EGG WHITE VEGGIE BITES M1 M2

Makes 12 bites, 4 Servings

Great for Sunday Meal Prep!

INGREDIENTS
2 cups chopped baby spinach 5 minutes, or until onions are clear and vegetables
1 tablespoon avocado oil 1 cup chopped mushrooms become tender.
2 cups diced bell pepper 2-3 cloves minced garlic 5. Add in mushroom, spinach and cook for about 1-2
1 cup diced yellow onion minutes, or until vegetables soften.
1 and ½ cup egg whites
6. Remove from heat and let cool.
DIRECTIONS 7. Add egg whites or liquid egg whites to a bowl and
scoop cooled veggies into the egg mixture. Add salt and
1. Preheat the oven to 350 degrees.
pepper to taste.
2. Spray or coat a muffin tin with avocado or coconut oil.
9. Pour the egg white mixture evenly into the prepared
3. Add avocado oil to a skillet over medium-high heat. muffin sheet.
4. Once hot, reduce heat to medium and add chopped bell 10. Bake for 25-30 minutes, or until the tops are firm to
pepper, onion, and garlic. Stir often and cook for about the touch.

36
Recipes
MANGO LIME OVERNIGHT OATS
Makes 2 Servings
M1 M2
INGREDIENTS
1 scoop vanilla Tone It Up
Protein
2/3 cup gluten-free rolled oats
4 tsp. chia seeds
2 tsp. honey or maple syrup
1/2 cup sliced mango
1 lime, juiced
1 cup unsweetened almond milk
Optional: coconut shavings
OWN YOUR STRENGTH
DIRECTIONS
1. Combine all ingredients in
a bowl.
2. Divide the mixture between
two mason jars and store
in fridge overnight before
serving.
3. Optional to top with
coconut shavings!
PEANUT BUTTER & JELLY BOWL
Makes 1 Serving
M1 M2
INGREDIENTS
1/4 cup unsweetened almond milk (or any milk alternative!)
1/2 cup frozen blueberries
1/2 cup sliced frozen strawberries
1 scoop vanilla Tone It Up protein powder
1 tbsp natural peanut butter
Toppings: your favorite fruits, chia seeds, granola, melted
peanut butter drizzle
DIRECTIONS
1. Place all ingredients into a blender.
2. Seal and blend until smooth.
3. Pour into a bowl.
4. Add desired toppings and eat right away!
37
Recipes OWN YOUR STRENGTH

AVO SMOOTHIE
Makes 1 Serving

M1 M2

INGREDIENTS DIRECTIONS
1 ½ cups packed spinach 1. Blend spinach and almond milk
until completely smooth.
¾ cup unsweetened almond
milk (or your fave milk 2. Place the remainder of the
alternative!) ingredients into a blender.
½ avocado 3. Seal and blend until smooth.
½ frozen banana
¼ cup frozen pineapple
chunks
1 scoop Tone It Up Protein

PROTEIN BAKED OATS

Makes 1 Serving

M1 M2

INGREDIENTS DIRECTIONS
½ cup of gluten free 1. Preheat the oven to 350 degrees.
rolled oats
2. Add all ingredients to a blender and
½ banana blend until smooth.
1-2 teaspoon ground 3. Spray or coat an oven-safe baking
cinnamon dish with avocado or coconut oil.
¼ teaspoon baking 4. Pour mixture into a dish and bake
powder for 22-25 minutes.
1 tbsp maple syrup 5. Top with extra cinnamon and syrup
1 scoop vanilla and enjoy!
Tone It Up protein

⅓ cup unsweetened
almond milk (or any
milk alternative!)
38
SNACK 1
 OWN YOUR STRENGTH

SNICKERDOODLE BITES M1 M2 M4

Makes 24 protein bites (serving size is 2 bites)

INGREDIENTS DIRECTIONS

1 ½ cup oat flour 1. Blend all ingredients on high until completely incorporated, about

½ cup vanilla Tone It Up protein 1 minute. If the mixture has too much liquid, add more oat flour a
teaspoon at a time. If it's too dry add more nut butter. You’re looking to
1 tbsp ground cinnamon
reach a consistency that allows you to form round bites.
¼ tsp sea salt
2. Once complete, place in the refrigerator to chill for at least 30
½ cup honey
minutes.
¾ cup almond butter (or your fave
3. Remove from the fridge and form into 1.5 inch balls, placing on a
nut butter!)
baking sheet.
¼ cup coconut oil room
4. Roll each protein ball into the mixture to coat well. Store in an airtight
temperature
container for up to one week or in the freezer for up to one month.
½ teaspoon vanilla extract

40
Recipes OWN YOUR STRENGTH

6:40 SMOOTHIE
Makes 1 Serving

M1 M2

INGREDIENTS 1 tbsp cashew butter (or nut butter

of your choice)
1 scoop Tone It Up Protein
+ Greens 1 tsp turmeric

½ cup frozen peaches Pinch of ground black pepper

½ cup frozen mango 1 scoop Tone It Up Collagen

(optional)
½ cup frozen riced
cauliflower ½ cup water or plant-based milk

DIRECTIONS
1. Combine all ingredients in a blender
and blend until smooth.

GREEN DREAM SMOOTHIE

Makes 1 Servings

M1 M2

INGREDIENTS DIRECTIONS
1 scoop vanilla Tone It Up 1. Add all ingredients to a
protein high-speed blender and
1 scoop Tone It Up marine blend until smooth. Enjoy!
collagen
8 oz coconut water
½ frozen banana
½ avocado
10 green grapes
A small handful of baby
spinach
5 leaves of fresh mint

41
Recipes OWN YOUR STRENGTH

KALE PINEAPPLE SMOOTHIE

Makes 1 Serving

M1 M2

INGREDIENTS DIRECTIONS
½ banana, frozen 1. Blend spinach and almond milk
until completely smooth.
½ cup pineapple,
2. Add remaining ingredients and
2 cups fresh kale washed,
continue to blend. Add more milk if
stemmed and chopped
needed.
1 scoop Tone It Up Protein
+ Greens

½ cup almond milk

(or your fave milk
alternative!)

1 tbsp nut butter, optional

1 tbsp chia seeds, optional

MOCHA LATTE SMOOTHIE BOWL

Makes 1 Serving

M1 M2

INGREDIENTS
1 scoop chocolate Tone It Up Protein
1 shot espresso (or cup coffee)
1/2 cup ice cubes (you can also make ice cubes from almond milk)
3/4 cup almond or coconut milk (add more as needed as you blend)
1/2 frozen banana, sliced

DIRECTIONS

1. Combine all ingredients in a high-speed blender

and blend until smooth.

2. Top with espresso beans and unsweetened

shredded coconut.

42

LEMON MACADAMIA
MINI MUFFINS
Makes 24 mini muffins (serving size is 3 mini muffins)
INGREDIENTS
1 cup coconut flour
3 scoops vanilla
Tone It Up Protein
½ tsp. baking powder
½ tsp. baking soda
Pinch of sea salt
2 eggs
1 tbsp. coconut oil, melted
½ cup unsweetened
almond milk
OWN YOUR STRENGTH
M1 M2 M4
DIRECTIONS
2 tbsp. maple syrup 1. Preheat the oven to 350 degrees. Spray mini muffin tin with
Zest from 1 Meyer coconut oil spray.
lemon 2. Mix all dry ingredients in a medium bowl. Mix all wet
Juice from 2 Meyer ingredients and zest in a separate bowl. Add wet ingredients into
lemons dry. Mix until all ingredients are well incorporated. If your muffin
mix is dry, add more almond milk (about 1 tbsp. at a time) until
½ cup plain yogurt or
you get a thick batter consistency.
almond yogurt
3. Mix in the nuts or add on top of the muffins before baking.
2 tbsp. chopped
macadamia nuts 4. Pour mixture into prepared muffin tin.
Coconut oil spray’ 5. Bake for about 20-25 minutes. Keep an eye on your muffins as
oven temperatures vary.
43
Recipes OWN YOUR STRENGTH

BLONDIE MINI MUFFINS

Makes 15 mini muffins
(serving size is 3 mini muffins) M1 M2 M4

INGREDIENTS
1 15 oz. can chickpeas, drained and rinsed
1 scoop of Tone It Up Collagen
½ cup unsweetened almond butter
¼ cup maple syrup
2 tsp. vanilla
½ tsp. salt
¼ tsp. baking powder
¼ tsp. baking soda
Coconut oil spray

DIRECTIONS
1. Preheat oven to 350 degrees. Spray a mini muffin tin with
coconut oil spray.
2. Combine all ingredients in a food processor. If you don’t have
a food processor, you can use a blender!
3. Pour batter into the muffin tins and bake for 18-20 minutes or
until a toothpick comes out clean.

META MINI MUFFINS M1 M2 M4

Makes 21 mini muffins (serving size is 3 mini muffins)

INGREDIENTS DIRECTIONS

1 cup Tone It Up Protein 2 Tbsp. coconut oil, 1. Preheat oven to 350 degrees.
2 tsp. cinnamon melted
2. Combine all of the ingredients except for the blueber-
½ tsp. baking powder 1 Tbsp. maple syrup
ries and stir until smooth.
1 cup unsweetened 1 tsp. vanilla extract
3. Gently fold in the blueberries.
almond milk ¾ cup frozen blueberries

½ cup egg whites Coconut oil spray 4. Spray a mini muffin tin with coconut oil and add batter.
Bake for 25 minutes.

44
LUNCH
Recipes OWN YOUR STRENGTH

GUACAMOLE QUINOA SALAD

Makes 1 Serving

M3

INGREDIENTS DIRECTIONS
½ cup quinoa 1. Add all ingredients to a
¼ cup zucchini, chopped bowl except for the salsa and
¼ cup cilantro, chopped guacamole, toss to combine.

½ cup black beans 2. Top with salsa and guacamole.

½ jalapeno, diced
2 tbsp fresh corn
4 cups your fave leafy
green (we love kale,
spinach, and arugula!)
¼ cup salsa
2 tbsp guacamole

CORN & TOMATO

SUMMER SALAD
Makes 6 Servings

M3

INGREDIENTS LEMON DRESSING

2 cups corn Add the corn, cherry tomatoes, and
red onion to a bowl, and mix well.
2 cups cherry tomatoes,
Top with chopped basil, olive oil,
halved
apple cider vinegar and sea salt
½ small red onion, diced and mix again. Enjoy!
2 tbsp fresh basil chopped

3 tbsp olive oil

2 tbsp apple cider vinegar

¼ tsp sea salt

46
Recipes OWN YOUR STRENGTH

SPICY SESAME ZOODLES

Makes 4 Servings
M3 M5

SAUCE
½ cup almond butter
¼ cup sesame oil
⅓ cup low-sodium tamari
¼ cup rice vinegar
2 Tbsp. chili paste
(like sambal oelek)
1 Tbsp. honey
1 clove garlic, minced
1 tsp. fresh minced ginger
ZOODLES
DIRECTIONS
1. In a medium bowl, add all
ingredients for the sauce and stir until
well combined. Set aside.
2. Coat a medium sauté pan with olive
oil over medium heat. Add zoodles
and season with salt and pepper. Cook
zoodles for about 2 minutes, stirring.
3. Add sauce to zoodles and stir to
combine. Cook until sauce is warm
and removed from heat.

1 tsp. olive oil 4. Portion into bowls. Garnish with

4-6 zucchini, spiralized or green onions and sesame seeds. Enjoy!
about a 10 oz. package of
prepared spiralized zoodles
Salt and pepper to taste
Optional garnish: green onions
and sesame seeds

GREEN GODDESS SALAD

Makes 4 Servings M3 M5

INGREDIENTS
1 head of iceberg lettuce or green ¼ cup walnuts, cashews, or both
cabbage, shredded. 1 tsp Salt
Chop as finely as possible.
2 tbsp Rice Vinegar
1/2 cup cucumber, finely chopped A sprinkle of chives
1/4 cup green onion or scallions
Spice it up with a jalapeño DIRECTIONS
1. Mix the shredded lettuce, diced
DRESSING cucumber and chopped scallions in
1 cup Basil Leaves a bowl.
1 cup Spinach Leaves
2. Add all of the ingredients into the
2 cloves Garlic
processor and blend until smooth.
1 small Shallot
Add water if preferred smoother.
Juice of 2 Lemons
¼ cup of Olive Oil 3. Mix well until the salad base is
coated in the dressing

47
Recipes OWN YOUR STRENGTH

NICOISE SALAD
Makes 2 Servings

M3

INGREDIENTS
8 oz. (about 4) baby sweet potatoes, halved
lengthwise
1 ½ tsp. olive oil
Salt and pepper to taste
6 oz. (about 2 small handfuls) green beans
4 cups baby spinach
1 5-oz can wild tuna
4 oz. (about 12) cherry tomatoes halved
10 kalamata olives
¼ cup walnuts

DRESSING
1 Tbsp. olive oil
1 Tbsp. finely chopped parsley leaves
1 clove garlic, minced
2 tsp. red wine vinegar
1 tsp. Dijon mustard
Pinch of freshly ground black pepper

DIRECTIONS
1. Heat oven to 425°F. Toss the potatoes with olive oil and season with salt and pepper. Roast
potatoes on a baking sheet, cut sides down, for 15 minutes or until browned and tender.

egan
Make it v tils
2. Meanwhile, bring 1 inch of salted water in a pot to a boil. Add the green beans and cook

us ing len una !

until bright green, about 1 minute. Immediately drain the green beans and rinse with cold

t
ins tead of
water to stop the cooking process. Drain and set aside.

3. In a small bowl, whisk together dressing ingredients.

4. Divide the spinach between large plates or bowls. Add the tuna or lentils, roasted
potatoes, green beans, cherry tomatoes, olives, and walnuts. Top with dressing and dig in!

48
 OWN YOUR STRENGTH

FRESH SUMMER SPRING ROLLS M2 M3 M4 M5

Makes 4 Servings (2 spring rolls per serving)

INGREDIENTS PICKLED CARROTS DIRECTIONS

8 rice paper wrappers 2 carrots, cut into 1. First, set up the carrots for pickling. Add vinegar, water, sugar
matchsticks and salt together in a bowl and mix. Submerge the carrot sticks
8 leaves butter lettuce
completely in the bowl. Cover and let the carrots soak in the mixture
½ cup white vinegar
½ cucumber, cut into for at least an hour (overnight is fine.)
matchsticks ½ cup water
2. Fill a large bowl with warm water. Dip the rice paper into the
8 - 16 pieces of pickled ½ tsp salt warm water, fully submerging for 30 seconds to 1 minute. You want it
carrot sticks to be flexible and easy to work with. Then, remove the wrap from the
2 tsp sugar
a handful of mint leaves water and press it flat on a large plate.

a handful of cilantro 3. Now it’s time to fill your spring roll. Pick some of each of your
leaves ingredients and place it into the center of the wrapper. Then, fold the
left edge of the wrapper over the ingredients in the center. Follow by
½ red bell pepper sliced
folding the other edge of the wrapper over the first fold. Press Down.
½ cup shredded red
4. Repeat the folding from top to bottom, pulling the wrapper tight
cabbage
to tuck in the filling and make a solid roll. Repeat until all of the
wrappers and filling have been used.

49
SNACK 2
Recipes OWN YOUR STRENGTH

MANGO SALSA M3 M4 M5

Makes 4 Servings

INGREDIENTS DIRECTIONS
3 ripe mangoes, diced 1. Chop and dice all ingredients. Make
to your preferred size your salsa as chunky or finely-chopped as
1 medium red bell you like.
pepper, chopped
2. In a small bowl, toss together all of
2 tbsp seeded and
the ingredients. Taste and adjust flavors
diced jalapeño
as needed, adding more salt for overall
2 tbsp finely chopped flavor, lime for acidity, jalapeño for heat,
red onion
or mango for sweetness.
¼ cup finely chopped
cilantro 3. Serve with tortilla chips, celery sticks,
carrot sticks, bell peppers, or whole grain
2-3 tbsp fresh lime juice
crackers, We also love to top our favorite
½ tsp sea salt
grilled protein with this salsa as well.

AVOCADO TAHINI DIP

Makes 8 Servings

M2 M4

INGREDIENTS DIRECTIONS
2 ripe avocados 1. Place all ingredients into the food
processor
¼ cup tahini

2 garlic cloves 2. Start the blender at its lowest

speed, then quickly increase to
¼ cup Fresh Lemon or
its highest speed. Process until
Lime Juice
completely smooth. Ad water as
1 teaspoon ground needed
cumin
3. Serve with sliced raw seasonal
½ cup fresh cilantro vegetables.
leaves

Dash of sea salt to taste,

optional

51
Recipes OWN YOUR STRENGTH

GREEK YOGURT DEVILED EGGS

Makes 8 Eggs

M3 M4 M5

INGREDIENTS DIRECTIONS
8 hard-boiled eggs 1. Cut each egg in half lengthwise.
Remove the yolks into food
½ cup plain nonfat
processor
Greek yogurt
2. To the food processor, add Greek
2 tsp Dijon mustard
yogurt, Dijon mustard, sea salt,
¼ teaspoon black pepper, smoked paprika and
smoked paprika, cayenne pepper.
optional
3. Arrange the egg whites on a
A pinch of cayenne
plate.
pepper
4. Spoon the mixture back into
Sea salt and
the egg whites. Sprinkle smoked
pepper, to taste
paprika on top.

INSTANT POT
STEAMED ARTICHOKES
M3 M4 M5

Makes 2 Servings

INGREDIENTS 2 cloves garlic

2 trimmed 1 bay leaf

artichokes 1 fresh lemon wedge
1 cup water ½ teaspoon sea salt

DIRECTIONS
1. Prepare the artichokes by trimming the stems and
removing the top 1/3
2. Rub some lemon on the artichokes to prevent browning.
3. Pour water into the Instant Pot. Add garlic, lemon
wedge, bay leaf and salt into your Instant Pot.
4. Place the steamer basket inside. Set the artichokes
upright on the rack, stacking them if necessary.
5. Press the Pressure Cook or Manual button and set the
cook time to 15 minutes.
6. When the Instant Pot timer goes off, allow the pressure
to release naturally for 10 minutes, then carefully switch the
steam release valve to Venting.
7. Serve the artichokes with lemon wedges and enjoy warm
with your favorite dipping sauce or as is.

52
 OWN YOUR STRENGTH

AIR FRIED CRISPY BBQ CHICKPEAS M3 M4

Makes 4 Servings

INGREDIENTS DIRECTIONS
1 15.5 oz can chickpeas, 1. In a small bowl, mix together the chickpeas, avocado oil, maple
rinsed and drained syrup and other seasonings so all of the chickpeas are covered.

1 Tbsp avocado oil 2. Set the air fryer timer for 6 minutes, at 375 degrees F. After 6
minutes, shake the basket to ensure all sides are crispy, then add
2 tsp maple syrup
another 6 minutes.
1 ½ tsp smoked paprika
3. Transfer to a bowl to cool fully so the seasoning can dry.
1 tsp chipotle powder

¾ tsp garlic powder

You can season the chickpeas in many different fun ways.
¼ tsp sea salt
Our go faves are:
¼ tsp ground black
Everything Bagel Seasoning
pepper
Taco Seasoning

Korean BBQ Seasoning

53
 OWN YOUR STRENGTH

AIR FRIED ZUCCHINI FRITTERS M4 M5

Makes 4 Servings

INGREDIENTS DIRECTIONS
2 medium-sized zucchinis 1. Shred your zucchini and add salt; set aside. After ten minutes, drain
water from the zucchini.
2 eggs
2, In a separate bowl whisk the eggs, zucchini, parsley and black
½ cup almond flour
pepper. Slowly add the almond flour until fully combined.
½ tsp sea salt
3. Preheat the air fryer to 375 degrees F.
½ tsp ground black
pepper 4. Form into small patties and place them on the preheated Air Fryer
mesh in a single layer. Brush with avocado oil.
½ tsp garlic powder
5. Cook for 8 minutes. Flip the patties and cook for another 4-5 minutes
¼ cup parsley (finely
until they are crispy.
chopped), or herbs of
choice Serve with your favorite dip!

r s ar e t z atziki
Avocado oil
ou !
and ranch

54
Recipes OWN YOUR STRENGTH

FLOURLESS GRANOLA COOKIES

Makes 24 Cookies (serving size is 1 cookie)

INGREDIENTS
½ cup sliced almonds
​​½ cup pecans, chopped
1 tbsp chia seeds
2 cups gluten free, old-
fashioned oats
2 large eggs, whisked
1 cup unsweetened dried
fruit (cherries, dates,
apricots)
¼ cup unsweetened
shredded coconut
DIRECTIONS
1. Preheat the oven to 350 F
2. In a medium bowl, combine nut
butter, and maple syrup and mix until
smooth and thoroughly combined.
3. Mix in baking soda and salt. Add
rolled oats, chia seeds, chopped nuts,
and dried fruit to the bowl.
4. Line a baking sheet with parchment
paper. Scoop out 2 tbsp portions and
slightly flatten.

1 cup nut butter, we love 5. Bake for 15 minutes. Cool for 5 min
almond butter! before eating.
⅓ cup maple syrup
3 tbsp coconut oil, melted
and cooled
½ teaspoon baking powder
½ tsp sea salt

VEGAN PEANUT BUTTER COOKIES

Makes 12 Cookies (serving size is 1 cookie)

INGREDIENTS DIRECTIONS
2 scoops vanilla Tone It Up
1. Preheat the oven to 350 F and line a baking sheet with
Protein
parchment paper.
¼ cup banana
2. Mix and combine all ingredients.
1 cup peanut butter
3. Roll dough into approximately 2 tbsp balls then flatten balls with
a fork to form cookie shape.

4. Cooke for 10 mins.

55
 OWN YOUR STRENGTH

REFRESHING PROTEIN
POPSICLES
Nothing tastes like summer more than delicious, cool, and fruity popsicles!
They're the ultimate poolside treat! Best part: These healthy popsicle recipes
are made with clean, plant-based, and gluten-free Tone It Up Protein so
they'll keep you fueled through all your summer fun!

WATERMELON + LIME CREAMSICLE

Makes 6 Servings

INGREDIENTS
2 cups watermelon juice
1 scoop vanilla Tone It Up Protein
1 lime, zest and juice
8 oz. coconut water
1 Tbsp. honey or
5 oz. plain or almond yogurt brown rice syrup

DIRECTIONS
1. Add all ingredients to a high-speed blender
and blend until smooth.

2. Pour into popsicle molds and freeze for at least

4 hours or until solid.

56
COOLIN’ KALE SUNSET SPICE
POPSICLE POPSICLE
Makes 3 Servings Makes 3 Servings

INGREDIENTS INGREDIENTS
1 scoop vanilla 1 scoop vanilla
Tone It Up Protein Tone It Up Protein
½ cup kale ½ peeled orange
½ cup frozen mango ¼ tsp. cayenne
½ cup frozen pineapple ¼ tsp. ground turmeric
½ tsp. fresh ginger ½ cup frozen pineapple
1 cup coconut water ½ cup unsweetened almond milk
½ avocado ½ cup sliced carrot

½ lime, juiced ¼ cup Greek yogurt

PRETTY IN
PITAYA POPSICLE
Makes 3 Servings

INGREDIENTS
1 scoop vanilla
Tone It Up Protein
½ packet pitaya
1/3 cup frozen raspberries
½ lime, juiced
¼ tsp. ginger
½ cup Greek yogurt
1/3 cup unsweetened coconut
milk from a carton

DIRECTIONS
1. Blend all the ingredients until smooth and pour into popsicle mold.

2. Freeze for about 12 hours or until solid.

Recipes OWN YOUR STRENGTH

SWEET SUMMER LIME POPSICLE

Makes 3 Servings

INGREDIENTS DIRECTIONS
1 scoop vanilla 1. Blend all the ingredients until
Tone It Up Protein smooth and pour into popsicle
mold.
½ cup
unsweetened 2. Freeze for about 12 hours or
almond milk until solid.
1 cup frozen
strawberries
1/3 cup plain Greek
yogurt

1½ limes, juiced

SPIRULINA SWIRL POPSICLE

Makes 3 Servings

INGREDIENTS DIRECTIONS
1 scoop vanilla 1. Blend all the ingredients until
Tone It Up Protein smooth and pour into popsicle
mold.
½ cup
unsweetened 2. Freeze for about 12 hours or
almond milk until solid.
½ cup plain Greek
yogurt

1 cup frozen
blueberries

¼ tsp. spirulina

1 tsp. maple syrup

58
DINNER

SHEET PAN SHRIMP FAJITAS
Makes 4 Servings
INGREDIENTS
1 ½ lbs of shrimp peeled and
deveined
1 red bell pepper,thinly sliced
1 orange bell pepper, thinly
sliced
1 yellow bell pepper, thinly
sliced
1 yellow onion, sliced
1 tsp smoked paprika
1 tsp cumin
2 tsp chili powder
½ tsp garlic powder
½ tsp of onion powder
2 tbsp olive oil
1 tsp dried oregano
several turns of freshly
ground pepper
lime
fresh cilantro for garnish
60
OWN YOUR STRENGTH
M3 M5
DIRECTIONS
1. Preheat the oven to 450°F
2. In a large bowl, combine onion, bell pepper, shrimp,
olive oil, salt and pepper and spices.
3. Stir well to combine.
4. Spray baking sheet with non-stick cooking spray.
5. Spread the shrimp, bell peppers and onions on a baking
sheet. Cook at 450°F for about 8 minutes.
6. Transfer shrimp to a plate, leaving peppers and onions
on the baking sheet.
7. Turn on broiler to high and broil vegetables for 3 to 4
minutes.
8. Squeeze juice from fresh lime over fajita mixture and
garnish with fresh cilantro. Enjoy!
Recipes OWN YOUR STRENGTH

MEDITERRANEAN
CHICKPEA SALAD
Makes 6 Servings as a side M3 M5

INGREDIENTS DRESSING
15.5 oz can of ⅓ cup olive oil
chickpeas, drained
2 tbsp white wine vinegar
and rinsed
3 tbsp lemon juice
1 ½ cups cherry
tomatoes, halved 1 garlic clove, minced

1 avocado, sliced 1 tsp dried oregano

½ medium red onion, salt & pepper to taste

thinly sliced
DIRECTIONS
1 cup cucumber,
chopped 1. Combine the salad ingredients in a
large mixing bowl.
¼ cup cilantro,
chopped 2. Mix the dressing ingredients together
in a small bowl.

3. Pour the dressing onto the salad, toss,

top with sliced avocado, and serve.

QUINOA TABBOULEH
Makes 6 Servings M3 M5

INGREDIENTS
1 cup quinoa
¼ cup fresh lemon juice
(2 lemons)
½ cup olive oil
1 large cucumber unpeeled,
seeded and cut into ¼ " pieces
2 cups cherry tomatoes, halved
1 cup chopped fresh flat-leaf
parsley
½ cup chopped fresh mint
leaves
DIRECTIONS
1. Bring quinoa, salt, and 2 cups
of water to a boil. Reduce heat,
cover, and simmer until quinoa
is tender, about 15 minutes.
Drain, add to a bowl and fluff
with a fork.
2. Add lemon juice, olive oil,
and pepper.
3. Gradually add in scallions,
mint, parsley, cucumber and
tomatoes, Mix well. Enjoy!

2 scallions, thinly sliced

Freshly ground black pepper

½ tsp sea salt

61
Recipes
AIR FRYER TERIYAKI TOFU
Makes 4 Servings
M3 M4 M5
INGREDIENTS
16 oz Extra-Firm Tofu
Coconut Oil Cooking Spray
MARINADE
¼ cup reduced sodium tamari
soy sauce
1 cup water
¼ tsp garlic powder
1 cup fresh squeezed
orange juice
Toasted sesame seeds,
optional
DIRECTIONS
1. Place a paper towel on a
plate or cutting board. Set the
tofu on the paper towel and
use another paper towel to
cover it. Press firmly on all sides
to remove excess liquid. When
it feels like no more liquid can
OWN YOUR STRENGTH
be expelled, remove and discard the
paper towels.
2. In a large bowl, mix the ingredients
for the marinade together.
3. Slice tofu into small, even cubes
and place them into the bowl with
the marinade. Cover and place in the
refrigerator for 15-30 minutes.
4. Spray air fryer basket with cooking
oil and add tofu with a slotted spoon
so extra marinade is not added to the
basket.
5. Set the air fryer temperature to 375
degrees F and the timer to 5 minutes.
After 5 minutes, shake the basket to
keep from sticking. Avoid stirring as the
tofu can be delicate and tear apart.
Cook for an additional 5-7 minutes until
it begins to turn golden brown on the
edges of the tofu.
6. We love adding to our salads, wraps
or stir fry as a source of protein.
LEMON GARLIC CHICKEN
Makes 1 Serving M3 M5
INGREDIENTS DIRECTIONS
4 oz lean chicken breast 1. Half an hour before you plan to
1 lemon, squeezed start cooking, place chicken breast in
2 cloves garlic, chopped a dish with lemon juice, garlic, basil,
green onion, salt, and pepper. Cover
½ tsp sea salt
with plastic wrap and marinate in the
½ tsp black pepper fridge.
½ tsp fresh basil, finely
2. Remove plastic wrap and bale in
chopped
an oven-safe dish with marinade for
2 green onions, finely 30 mins at 300 degrees Fahrenheit or
chopped
until fully cooked.
1 cup broccoli
3. Serve with 1 cup steamed broccoli.
62
INSTANT POT CHICKEN SALAD
Makes 4 Servings
INGREDIENTS SALAD
4 6 oz chicken breasts 4 cooked Instant Pot
2 bay leaves Poached Chicken Breasts,
1tbsp Onion powder shredded
1tbsp garlic powder ¾ cup plain, nonfat greek
½ tsp sea salt yogurt
3 stalks celery, diced finely
2 green onions, finely
chopped
1 cup red grapes, halved
3 tbsp fresh lemon juice
1 tbsp dijon mustard
Parsley, optional
M3 M5
DIRECTIONS
1. Sprinkle garlic, onion and sea salt on top of the chicken
breast and place the chicken breasts on the rack in the
pot. Add water and Bay leaves.
2. Cook the chicken in the Instant Pot for 15 minutes on
high pressure. Allow 10 minutes of natural release. Place
chicken on a cutting board.
3. Cut the chicken into 1/2 strips and then shred with 2
forks to make a lightly shredded chicken.
4. When the chicken is cool, add to a bowl and mix with
greek yogurt, onions, celery, parsley, grapes, mustard,
lemon, salt & pepper to taste.
Recipes
PESTO ZOODLES
Makes 2 Servings
INGREDIENTS
3 spiralized zucchinis
PESTO
½ cup toasted pine nuts
2.5 cups fresh basil
¼ cup parsley
2 Tbsp extra virgin olive oil
1 clove garlic, minced
½ lemon, juiced
1 tsp crushed red pepper
OWN YOUR STRENGTH
CEDAR PLANKED SALMON
ON THE GRILL
Makes 2 Servings
M3 M5
INGREDIENTS DIRECTIONS
1 cedar plank 1. Soak the cedar planks for at least
1 hour in salted warm water, then drain.
2- 6 ounce wild caught
salmon filets 2. Mix the mustard and maple syrup in
3 tablespoons whole a small bowl.
grain mustard 3. Pat down the salmon with a paper
1/4 cup maple syrup towel, season with salt and pepper.
Salt and Pepper 4. Place the salmon, skin-side down,
on the soaked cedar plank and brush
the mustard and syrup mixture over the
entire piece.
5. Start the grill and place the cedar
plank with salmon in the center. Cover
the grill and cook around 20 to 30
minutes
M3 M5
DIRECTIONS
1. Place 3 spiralized zucchinis in a large
oil-free pan on the stove top.
2. Heat up until tender, drain any excess water.
1/2 cup unsweetened
3. Meanwhile, in a blender or a food processor,
nut milk
combine all pesto ingredients until creamy.
½ Tbsp nutritional
yeast 4. Add pesto sauce to zoodles and combine.
¼ tsp with salt and
pepper
64
Recipes
SWEET POTATO BLACK
BEAN BURGERS
Makes 4 Servings
INGREDIENTS
2 cups grated sweet potato
1 can black beans, drained
and rinsed
½ cup cooked and cooled
quinoa
½ cup chopped scallions
¼ cup chopped cilantro
¼ cup vegan mayonnaise
1 tsp chili powder
2 tbsp avocado or olive oil
1 tsp onion powder
2 tbsp chopped fresh dill
1 tsp freshly ground black
pepper
OWN YOUR STRENGTH
M3 M5
DIRECTIONS
1. Place all ingredients in a
bowl and mix well with a
potato masher or fork
2. Form the sweet potato
mixture into 4 patties.
3. Heat avocado oil in a large
skillet. When the skillet is hot
enough to sizzle, add patties.
4. Cook on one side until a
crispy exterior is formed, about
5-7 minutes each side.
5. Enjoy with your favorite
toppings.
TURKEY TACO LETTUCE WRAPS
Makes 4 Servings M3 M5
INGREDIENTS FOR SERVING
1 tbsp olive oil Diced tomatoes, red onion, avocado,
1 small yellow onion, chopped cilantro, lime
chopped
1 lb. organic, lean DIRECTIONS
ground turkey
1. Heat olive oil in a large skillet over medium-
½ tsp ground cumin high heat. Add onion and saute 3 minutes.
½ tsp paprika 2. Add turkey, season with salt and pepper,
¼ tsp black pepper and cook for about 5 minutes, breaking it into
smaller pieces.
1 tbsp. tomato paste
3. Stir in chili powder, cumin, paprika, tomato
1 tbsp. chili powder
paste and broth. Reduce to a simmer and cook
1 cup low-sodium chicken for about 5 minutes until the sauce has reduced.
or vegetable broth
4. Serve mixture over lettuce leaves or tortillas.
2 heads romaine lettuce Garnish with your favorite toppings.
or tortilla
65
BLACKENED SALMON WITH PINEAPPLE PICO
Makes 1 Serving
INGREDIENTS
6 oz. salmon, skin removed
Coconut oil spray
SEASONING
1 Tbsp. paprika
1 tsp. minced garlic
1 tsp. dried thyme
Pinch cayenne pepper
1/4 tsp. black pepper
COCONUT QUINOA
1/4 cup uncooked quinoa
1/2 cup light coconut milk,
from a can
1/4 cup water
Optional: 1 Tbsp.
unsweetened coconut
flakes
PINEAPPLE PICO
1/4 cup fresh pineapple,
chopped
1/4 cup chopped bell
pepper
1 jalapeño, diced
1/2 cup red onion, diced 1/4
cup cilantro, diced Juice
of 1 lime
Pinch of salt
M3 M5
DIRECTIONS
1. Preheat oven to 375 degrees.
2. Combine the seasoning ingredients in a bowl. Rub the
seasoning on the salmon so that it covers all sides. Spray a
baking sheet with coconut oil spray. Place salmon on baking
sheet and bake for 25-30 minutes.
3. In a pan over medium high heat, add all the ingredients for
the coconut quinoa except for the coconut flakes. When liquid
begins to boil, reduce to a simmer and cover.
4. Cook for 15 minutes. Top with coconut flakes.
5. Mix all the ingredients for the pineapple pico in a bowl.
You can keep in the fridge for up to 4 days. The salsa makes
enough for 2 servings.
6. Top salmon with pineapple pico and serve with coconut
quinoa. Enjoy!
 CONGRATS
You owned your strength and made this plan your own, and we are SO proud of
you! It takes a lot of courage, commitment, and heart to say ‘yes’ to yourself and
prioritize your wellness. You did it!

And this is just the beginning! Let’s keep your momentum going and continue on
this journey together. You can always return to this plan, plus you’ll find even more
recipes in the Tone It Up app. Throughout this challenge, you’ve shown yourself that
you can stick to your nutrition principles and build healthy, sustainable habits. You’ve
laid a strong foundation, so now you can own your strength even more powerfully.

We want to hear about your experience with this challenge and meal plan! What
were your favorite recipes? How did you customize the plan? What were your
biggest nutrition wins? How do you feel after crushing the challenge? Share it all with
us on social with the hashtag #TIUStrength. We can’t wait to see!

We are so incredibly proud of you, and we hope you’re just as proud of yourself!

We love you endlessly 💛

your T IU trainers
 © 2022 Tone It Up ®. All Rights Reserved.

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Tone It Up Nutrition Plan

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