Tone It Up 2019 31 Day Challenge Vegetarian

VEGETARIAN EDITION
BY C E RT I F I E D P E R S O N A L T RA I N E R S
& N U T R I T I O N C OAC H ES
K A R E N A DAW N & K AT R I N A S C OT T
W I T H R EG I S T E R E D D I E T I T I A N
LO R I Z A N I N I
©2019 Tone It Up ®. All Rights Reserved.
The unauthorized reproduction or distribution of this copyrighted work is illegal. Criminal copyright
infringement, including infringement without monetary gain, is investigated by the FBI and is
punishable by up to five years in federal prison and a fine of up to $250,000.
Table Of Contents
GET READY FOR THE CHALLENGE 05
CHALLENGE GUIDELINES 07
TIU APPROVED 09
WEEK 1 11
WEEK 2 20
WEEK 3 29
WEEK 4 38
WEEK 5 47
CUSTOMIZE YOUR PLAN 52
RECIPES 58
Hey Beautiful
Welcome to your new 31 Day Meal Plan! Karena and I are so excited to share this with you.
Fall is one of our favorite times of year! Even in Manhattan Beach, we can’t wait to bundle
up in cozy sweaters, sip hot lattes, and decorate with allllll the pumpkins! Fall is also a
fresh opportunity to reset and refocus on your health goals after all the travel and jam-
packed summer weekends.
Karena and I were just talking about how amazing it feels to settle into our routines and
create new ones for this season.
We know this can also be a super busy time of year with getting back to school, back to
work, and balancing a lot, so we created this meal plan to simplify your life. In these pages,
you’ll find easy and delicious recipes (we’re obsessed with the new mini muffins, crockpot
dishes, tray bakes, and beauty broths). They’re all quick and simple. Trust me, if I can make
these anyone can...Karena is definitely the cook in the relationship 😉 Plus, we have lots of
grab-and-go options that are perfect for busy babes. (These have been lifesavers for me
as a new mom!) You’ll also find meal-by-meal guides, grocery lists, and nutrition advice
that take all the guesswork out for you.
In 31 days, you will achieve incredible results and feel healthy, strong, and radiant. It all
starts here! We believe in you with all our hearts, and this entire community is with you
every step of the way!
Love your trainers,

Get Ready For The Challenge
Checklist for Success

DOWNLOAD THE TIU APP
The Tone It Up app is THE place for all your 31 Day Challenge workouts. You’ll find 11 brand new
workouts for the challenge — HIIT, strength training, yoga, booty and abs sculpting, and more.
We program your weekly workout schedule in the app for the BEST results — to sculpt and tone
every muscle group, boost your metabolism and energy levels, and help you feel confident and
glowing. Get the app and start your 7-day free trial HERE!
INVITE YOUR GIRLS

Having an accountability partner is KEY for you during this challenge — you can motivate each
other to crush your TIU app workouts and swap recipe ideas. Invite your squad to join you or find
an entire community of strong, empowered TIU women on Instagram #TIU31!
PREP YOUR WORKOUT SPACE

Your Tone It Up app workouts are designed to be done at your home, in the gym, or wherever
you’re traveling this fall! Throughout the challenge you’ll be toning, strengthening, and feeling the
burn using dumbbells, Booty Bands, and a kettlebell. Create a little workout basket that has all of
your essentials now, so it’ll be handy when you’re ready to train! Pssst....have you seen all the cute
gear we have for you at ToneItUp.com? Check it out HERE!
5
Get Ready For The Challenge
Checklist for Success

STOCK UP ON PROTEIN
Protein will fuel your fitness journey and give you the best results! It helps boost your metabolism,
form lean muscle, and increase your energy. Tone It Up Protein is plant-based, gluten-free, dairy-
free, non-GMO, and so delicious in pancakes, smoothies, muffins, and more! You can grab your
Tone It Up Protein at Target or online HERE! On the go? Tone It Up Bars, Bites, and Shakes are the
perfect protein-filled snacks to pack in your purse or gym bag.
PREP A PLAYLIST
A good pump-up playlist is SO motivating! Looking for inspo? Follow us on Spotify HERE!
GET YOUR WATER BOTTLE

Make sure you have this on you at all times! Water boosts your metabolism so drink up buttercup!
Grab your TIU bottle HERE!
YOUR "A" GAME!
6
Challenge Guidelines
31 Day Challenge Q+A

Can I mix and match the meals?
Of course! The meal-by-meal guides are just suggestions for you. Do what works for YOU and
your lifestyle! Feel free to swap in other recipes from this plan or ToneItUp.com.
Can I substitute ingredients?

If there’s an ingredient you can’t have or don’t love, feel free to sub in another. Just make sure it
fits in with your Nutrition Guidelines.
Are there "cheat days"?

We don’t believe in the term “cheat day” because having the occasional dessert or cocktails with
girlfriends isn’t cheating, it’s called enjoying your life! And we never want you to feel guilty or be
hard on yourself. Remember, you’re still “on the plan” if you treat yourself and make it work for
your life. The Nutrition Plan is a lifestyle and it’s all about balance!
When should I eat my meals?

Depending on your schedule, space your meals out by about three hours. Remember to have
water with you at all times and sip all day!
When should I work out?

This is up to you and your schedule! We recommend waking up 45 minutes earlier (so going to
bed 45 minutes earlier), so you can crush your workout first thing in the morning! If you need to
work out in the afternoon or evening, go for it! Just remember to get up and move for a bit in
the morning ~ take a stroll with your coffee! Remember, you can always find a workout in the On
Demand section of the Tone It Up App!
Why have Tone It Up Protein over other proteins?

We of course highly recommend Tone It Up Protein! We couldn't find one that we trusted for our
community, so we made it just for you! It's perfect because it's plant-based, dairy-free, gluten-
free, non-GMO, and it has simple, clean ingredients. We don't recommend whey (it's a byproduct
of cheese production and can cause bloating) or any other protein with a lot of ingredients that
you can't pronounce. You can find Tone It Up Protein and bars at your local Target and HERE!
What will my results be?

The 31 Day Challenge will help you feel your best!
• ✓ You’ll feel lean, fit, and toned
• ✓ Your energy levels will be up
• Your skin will be glowing
• You’ll sleep better
• You'll feel connected to the #TIUteam
• Best of all, you’ll feel more confident than ever!
7
Challenge Guidelines
Nutrition Guidelines
EAT LEAN, CLEAN, 'N GREEN LIMIT STARCHES IN THE
This is KEY to your success! It means you’ll be AFTERNOON AND EVENING
eating clean, unprocessed, whole foods — think Instead of wondering what pasta, rice, potato,
plenty of lean proteins, leafy greens, and healthy bread, or carb you need to add to dinner, you’re
fats. making delicious meals with protein and healthy
fats. You’re reaching for foods that help your
HAVE 5 MEALS A DAY
metabolism through the night, not foods that will
Yes 5! You’ll be keeping your metabolism and spike your blood sugar, causing your body to
energy levels boosted all day long with these
release insulin and cortisol and decrease the fat-
meals ~
burning hormones you want working overtime.
M1: Breakfast
When can you have your Ezekiel bread, sweet
M2: Mid-morning snack potato, brown rice, and other TIU approved
M3: Lunch starches? Meals 1, 2, 3 baby! You’ll have all day to
burn through that fuel. We promise, when you're
M4: Energizing afternoon snack
consistently following this, those muscles will
M5: Dinner start poppin’ first thing in the morning!
NO FRIED FOOD FOR 31 DAYS WINE + COCKTAILS
You can do this! This includes chips, sweet potato
We’re the last trainers to ever tell you that
fries, wontons, tempura, and anything fried at a
you can’t have that glass of champagne at a
restaurant. Ask your waiter for steamed.
girlfriend’s birthday. We like to choose 3 nights or
NO REFINED BREAD, less per week to have 2 or fewer drinks. A lot of
PASTA, OR RICE you may even choose to drink nothing at all. Do
This includes white bread, pasta dishes, white rice, YOU girl!
tortillas, and crackers.
WHAT IF I SLIP UP?
NO HIGH FRUCTOSE We understand there might be some birthdays,
CORN SYRUP some wedding celebrations, or a night or two that
A lot of bread, bars, snacks, and drinks add high there are no other options. If you get off track for
fructose corn syrup. Avoiding it will help your a meal, don’t let it get you down. It happens to
blood sugar levels stay balanced, giving you all of us so please don’t be hard on yourself! The
more energy and keeping you satisfied. best way to recover is to get right back up for the
ENJOY TIU APPROVED TREATS next meal. Don’t think of everything day to day
You have so many amazing treats to choose from or week to week. Then we’re always starting on
~ cookies, muffins, and donut recipes! Check a Monday, right? Thursday morning, grab a light
out the recipes in this plan and ToneItUp.com! breakfast, do your workout in the morning and
For these 31 days, we challenge you to limit voilá, you’re golden. It’s not how you fall down, it’s
late-night treats and go for a sparkling water or how you get up and bounce back!
kombucha instead.
8
TIU Approved
TIU Approved
We love getting quick and easy snacks at the grocery store! Here are some of our TIU
Approved faves :) Check your labels! Avoid heavily processed foods, artificial sweeteners,
and mysterious ingredients you can't pronounce. Look for non-GMO, organic, and clean
(minimal ingredients on the back!) Looking for more tips and tricks to succeed?
Check out ToneItUp.com for our best meal prep tips!
FRUIT & VEGGIES FROZEN SECTION
Pre-chopped Veggies (green beans, Brussels sprouts

snap peas, mini peppers, cherry Kale
tomatoes, stir-fry mixes)
Spinach
Sliced Mushrooms
Veggies
Shaved Brussels Sprouts
Strawberries
Pre-Washed Salad Mixes (we love kale,
spinach, or arugula!) Blueberries
Seasonal Fruits Mango
Packaged Pomegranate Seeds Pineapple
Sliced Apples All fruits

Frozen cauliflower
PRE-MADE MUST HAVES
Guacamole (check label)

Salsa
Pico de gallo
Bean dip (check label)
Bean salads or canned lentils & beans
Rice paper rolls
Hummus
Pre-Made Salads (look for ones with
protein, veggies, and light on dressing)
9
TIU Approved
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 doing what works best for you!
10 0-1 5 0 CA LO R IES
5 egg whites
1 cup plain yogurt (almond or coconut)
1 tablespoon extra virgin olive oil
2 tablespoons chia seeds
½ cup cooked quinoa
½ medium (5 oz) avocado
3 cups cooked and chopped kale
3 tablespoons ground flaxseed
¼ cup almonds
1 cup pineapple
1 banana
1 large apple
2 dates
2 inch square dark chocolate
Tone It Up Protein Bites
Tone It Up Protein Shake
Tone It Up Protein Bar (160 calories)
2 0 0 -2 5 0 CA LO R IES
1 cup beans
¼ cup chopped walnuts
¼ cup unsalted sunflower seeds
2 tablespoons natural peanut or almond butter
1 cup cooked amaranth
4 oz tempeh
2 tablespoons virgin coconut oil
1 scoop of Tone It Up Protein + frozen banana
+ 1 cup almond milk
1 cucumber with ½ cup hummus
25 baby carrots with ¼ cup hummus
10
Week 1 Summer Series
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Coffee/Tea + Meta-D or Coffee/Tea + Meta-D or Coffee/Tea + Meta-D or Coffee/Tea + Meta-D or Coffee/Tea + Meta-D or Coffee/Tea + Meta-D or Coffee/Tea + Meta-D or
Bombshell Spell Bombshell Spell Bombshell Spell Bombshell Spell Bombshell Spell Bombshell Spell Bombshell Spell
AM
4 egg whites + 1 4 egg whites + 1
whole egg + 1 cup whole egg + 1 cup
Tone It Up Pancakes or
veggies (mushrooms, veggies (mushrooms,
Vanilla Latte Vanilla Latte Ezekiel or gluten-free Waffles drizzled with
M1 Smoothie + hard Smoothie + hard
peppers, spinach) w/
optional salsa or hot
Your fave smoothie
peppers, spinach) w/
optional salsa or hot
toast with ½ avocado + 1 - 2 Tbsp. nut butter + ½
boiled egg boiled egg piece of fruit cup berries + Pumpkin
sauce. 1 piece Ezekiel or sauce. 1 piece Ezekiel or
Spice Latte
GF toast w/ ¼ avocado + GF toast w/ ¼ avocado +
1 piece fruit 1 piece fruit
Piece of fruit or
3 Cranberry Orange 3 Cranberry Orange 1 apple, sliced + 1 3 Cranberry Orange 1 apple, sliced + 1 Tone It Up Protein
M2 Mini Muffins Mini Muffins Tbsp. almond butter Mini Muffins Tbsp. almond butter Shake on the go
8 oz. fresh green
juice + ¼ cup nuts
Everything But The

Kitchen Sink Salad +
Leftover Fall Fall In Love Fall In Love Kale Head out for a TIU 4 oz. lean protein
M3 Burrito Grain Bowl
Harvest Tray Bake
Burrito Grain Bowl
Kale Salad Salad approved lunch! (What’s still good?
Combine for a delicious
superfood salad!)
5 oz. Greek, 5 oz. Greek, 5 oz. Greek, Enjoy a couple

Pumpkin Pie Chia coconut, or almond Tone It Up Pumpkin Pie Chia coconut, or almond coconut, or almond of Pumpkin Spice
M4 Seed Pudding yogurt with 2 tsp. Protein Bar Seed Pudding yogurt with 2 tsp. yogurt with 2 tsp. Donut Holes while
cocoa nibs cocoa nibs cocoa nibs you prep
Mix-And-Match
4 oz. lean protein + 2 Beauty Broth +
Fall Harvest Tray Cauliflower Bolognese
cups lightly steamed Leftover Cauliflower
Bake (Save extras + 4 oz. lean protein Spicy Thai Veggie Try a new recipe 2 cups steamed
M5 for tomorrow’s
veggies + 2 tsp. olive oil
(Save extras for
Bolognese + 4 oz.
Stir-Fry from the plan! veggies (Make extras
+ ¼ cup beans or quinoa lean protein
lunch!) tomorrow’s dinner!) for tomorrow’s
+ your fave spices
lunch!)
Treat yourself to a glass

Sparkling water + Sparkling water + Optional TIU
Ginger lemon tea of wine or Kombucha + Ginger lemon tea Ginger lemon tea
lemon lemon approved dessert
PM a TIU approved dessert
Week 1 Grocery List
Grocery List
When you plan your meals for the week, take stock of what you have at home and what you need to pick up.
VEGGIES FRUIT ¨¨ Hot Sauce (optional)

¨¨ Acorn Squash (or delicata) ¨¨ Apples ¨¨ Peppercorns
¨¨ Baby Bok Choy ¨¨ Avocados ¨¨ Pico de Gallo or Salsa
¨¨ Baby Carrots ¨¨ Bananas ¨¨ Pumpkin Pie Spice
¨¨ Brussels Sprouts ¨¨ Berries ¨¨ Red Pepper Flakes
¨¨ Broccolini ¨¨ Dried Cranberries ¨¨ Turmeric
¨¨ Cabbage ¨¨ Frozen Cranberries ¨¨ Your Favorite Spices
¨¨ Carrots ¨¨ Lemons NUTS, SEEDS, MILKS
¨¨ Cauliflower Rice ¨¨ Limes & BUTTERS
¨¨ Celery Stalks ¨¨ Navel Orange ¨¨ Almond Butter
¨¨ Cilantro ¨¨ Pomegranate Arils ¨¨ Cashews
¨¨ Dried Shiitake Mushrooms ¨¨ Your Fave Fresh Fruit ¨¨ Nonfat Greek Yogurt
or Green Juice
¨¨ Garlic ¨¨ Pecans
¨¨ _____________________________________ ¨¨ Sesame Seeds
¨¨ Ginger ¨¨ _____________________________________
¨¨ Green Onions ¨¨ Unsweetened Almond Milk
¨¨ Kale PROTEIN & MISC ¨¨ Unsweetened Coconut or
¨¨ Lacinato Kale ¨¨ Eggs Almond Milk Yogurt
¨¨ Mushrooms ¨¨ Egg Whites ¨¨ Unsweetened Plant-Based

Milk of Choice
¨¨ Onions ¨¨ Ezekiel or Gluten-Free Bread ¨¨
Your Favorite Nuts and Seeds
¨¨ Parsley ¨¨ Kombucha (optional)
¨¨ Peppers ¨¨ Your Favorite Lean Proteins PA N T RY
¨¨ Radish ¨¨ _____________________________________ ¨¨ Tone It Up Protein (Vanilla)

¨¨ Red Bell Pepper ¨¨ _____________________________________ ¨¨ Tone It Up Protein Bars & Bites
¨¨ Red Onion CANNED ITEMS
¨¨ Tone It Up Protein Shakes
¨¨ Spaghetti Squash or Veggie ¨¨ Almond Flour
Noodles ¨¨ Black Beans ¨¨ Apple Cider Vinegar
¨¨ Squash ¨¨ Whole Plum Tomatoes in Thick ¨¨ Apple Juice
Puree
¨¨ Sugar Snap Peas ¨¨ _____________________________________ ¨¨ Avocado Oil
¨¨ That Chili Pepper (or your ¨¨ _____________________________________ ¨¨ Baking Powder
favorite pepper)
¨¨ Baking Soda
¨¨ Wakame Seaweed D I P S & F L AVO R I N G S
¨¨ Balsamic Vinegar
¨¨ Yellow Onion ¨¨ Cayenne Pepper ¨¨ Black Pepper
¨¨ Your Fave Veggies ¨¨ Cassia Cinnamon ¨¨ Cacao Nibs
(we love onions, mushrooms,
and peppers!) ¨¨ Cumin ¨¨ Chia Seeds
¨¨ _____________________________________ ¨¨ Dried Basil ¨¨ Coconut Oil
¨¨ _____________________________________ ¨¨ Dried Oregano ¨¨ Coconut Oil Spray
¨¨ Fresh Thyme ¨¨ Coffee/Tea/Espresso 13
Week 1 Grocery List
Grocery List
¨¨ Ginger Lemon Tea ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ Honey ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ Maple Syrup ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ Olive Oil ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ Orange Juice ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ Pineapple Juice ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ Pumpkin Puree ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ Pumpkin Seeds ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ Quinoa ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ Sea Salt ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ Sparkling Water ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ Spirulina Powder ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ TIU Approved Dressing ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ Unsweetened Coconut Flakes ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ Vanilla Extract ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ Wine for WNW! (optional) ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________
M A K E I T YO U R OW N ! ¨¨ _____________________________________ ¨¨ _____________________________________
(Make sure to grab ingredients
for these recipes!)
¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ Your Fave TIU Smoothie ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ Your Fave TIU Waffles or ¨¨ _____________________________________ ¨¨ _____________________________________
Pancakes
¨¨ Your Favorite M5 ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ Optional TIU Approved ¨¨ _____________________________________
Desserts ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ Don't forget all of your
¨¨ _____________________________________ ¨¨ _____________________________________ Tone It Up Protein and meal prep
essentials at Target!
¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ 14
Week 1 Meal Prep
Meal Prep
¨¨ Wash & chop veggies
¨¨ Prep your lean proteins
¨¨ Slice and freeze bananas for smoothies
¨¨ Prep the Cranberry Orange Mini Muffins
¨¨ Prep the Pumpkin Pie Chia Seed Pudding
¨¨ Cook and prep quinoa for the week
15
Week 1
Day 1 Day 2
Coffee / Tea + Meta D Coffee / Tea + Meta D
AM AM
or Bombshell Spell or Bombshell Spell
Vanilla Latte Smoothie + Vanilla Latte Smoothie +

M1 M1
hard boiled egg hard boiled egg
3 Cranberry Orange Mini 3 Cranberry Orange Mini

M2 M2
Muffins Muffins
Leftover Fall Harvest Tray

M3 Burrito Grain Bowl M3
Bake
5 oz. Greek, coconut, or

Pumpkin Pie Chia
M4 M4 almond yogurt with 2 tsp.
Seed Pudding
cocoa nibs
4 oz. lean protein + 2 cups

Fall Harvest Tray Bake
lightly steamed veggies + 2
M5 (Save extras for tomorrow’s M5
tsp. olive oil + ¼ cup beans
lunch!)
or quinoa + your fave spices
PM Ginger lemon tea PM Sparkling water + lemon
¨¨ Daily Workout ¨¨ Daily Workout

¨¨ Drink 8-10 glasses of water ¨¨ Drink 8-10 glasses of water
16
Week 1
Day 3 Day 4
AM AM
4 egg whites + 1 whole egg +

1 cup veggies (mushrooms,
M1 peppers, spinach) w/ optional M1 Your fave smoothie
salsa or hot sauce. 1 piece
Ezekiel or GF toast w/ ¼
avocado + 1 piece fruit
1 apple, sliced + 1 Tbsp. 3 Cranberry Orange Mini

M2 M2
almond butter Muffins
M3 Burrito Grain Bowl M3 Fall In Love Kale Salad
Pumpkin Pie Chia Seed

M4 Tone It Up Protein Bar M4
Pudding
Cauliflower Bolognese + 4 oz. Leftover Cauliflower

M5 lean protein (Save extras for M5 Bolognese + 4 oz. lean
tomorrow’s dinner!) protein
Treat yourself to a glass of

PM wine or kombucha + a TIU PM Ginger lemon tea
approved dessert

17
Week 1
Day 5 Day 6
AM AM
4 egg whites + 1 whole egg +

1 cup veggies (mushrooms, Ezekiel or gluten-free toast
M1 peppers, spinach) w/ optional M1 with ½ avocado + piece of
salsa or hot sauce. 1 piece
Ezekiel or GF toast w/ ¼ fruit
avocado + 1 piece fruit
1 apple, sliced + 1 Tbsp. Tone It Up Protein Shake

M2 M2
almond butter on the go
Head out for a TIU

M3 Fall In Love Kale Salad M3
approved lunch!
5 oz. Greek, coconut, or 5 oz. Greek, coconut, or

M4 almond yogurt with 2 tsp. M4 almond yogurt with 2 tsp.
cocoa nibs cocoa nibs
M5 M5 Try a new recipe from

Spicy Thai Veggie Stir-Fry
the plan!
Optional TIU approved

PM Sparkling water + lemon PM
dessert

18
Week 1
Day 7
Coffee / Tea + Meta D
AM
or Bombshell Spell
Tone It Up Pancakes or Waffles

M1 drizzled with 1 - 2 Tbsp. nut
butter + ½ cup berries + Pumpkin
Spice Latte
Piece of fruit or 8 oz. fresh

M2 green juice + ¼ cup nuts
Everything But The Kitchen Sink

Salad + 4 oz. lean protein (What’s
M3 still good? Combine for a delicious
superfood salad!)
Enjoy a couple of Pumpkin

M4 Spice Donut Holes while you
prep
Mix-And-Match Beauty Broth + 2

M5 cups steamed veggies (Make extras
for tomorrow’s lunch!)
PM Ginger lemon tea
¨¨ Daily Workout
¨¨ Drink 8-10 glasses of water
19
Week 1 Meal Prep
AM
2 Zucchini + Onion 2 Zucchini + Onion Pumpkin Pancakes

Indi-Glow Indi-Glow
M1 Egg Muffins + ¼ Egg Muffins + ¼
Your fave smoothie
Fave TIU approved drizzled with 1 - 2
Tbsp. nut butter +
Overnight Oats Overnight Oats avocado + ¼ cup avocado + ¼ cup weekend breakfast
salsa + 1 piece fruit salsa + 1 piece fruit ½ cup berries
1 piece Ezekiel or
Piece of fruit or 8 oz.
Pumpkin Spice Pumpkin Spice 1 apple, sliced + 1 1 apple, sliced + 1 gluten-free toast Tone It Up Protein
M2 Donut Holes Donut Holes Tbsp. almond butter Tbsp. almond butter w/ ½ avocado + Shake on the go
fresh green juice + ¼
cup nuts
piece of fruit
Everything But The

Leftover Beauty Broth Kitchen Sink Salad + 4
Leftover Maple oz. lean protein (What’s
+ side salad w/ TIU Leftover Teriyaki
M3 approved dressing +
Rainbow Thai Salad Rainbow Thai Salad
Tray Bake
Walnut Brussels + Rainbow Thai Salad still good? Combine for a
delicious superfood salad!
piece of fruit piece of fruit Toss in some avo
for healthy fats!)
Enjoy a couple of
Tone It Up Peanut Butter &
1 cup baby carrots + 1 cup baby carrots + Tone It Up Pumpkin Spice 1 cup baby carrots +
M4 ¼ cup hummus ¼ cup hummus Protein Bar Donut Holes Protein Bar ¼ cup hummus
Banana Chocolate
Mini Muffins while
you prep
Butternut Squash,
Taco Stuffed Maple Walnut
Leftover Taco Teriyaki Tray Bake Head out for a Lean, & Lentil Chili +
Bell Peppers Brussels
M5 (Make extras for
Stuffed Bell (Make extras for
(Make extras for
Lean Bowl Clean, ‘N Green side salad (You’ll
Peppers tomorrow’s lunch!) Dinner! have extras for the
tomorrow’s dinner!) tomorrow’s lunch!)
week!)

Week 2 Grocery List
Grocery List
VEGGIES ¨¨ Your Favorite Fruit or ¨¨ Sesame Seeds

¨¨ Baby Carrots
Fresh Green Juice
¨¨ Unsweetened Almond Butter
¨¨ _____________________________________ ¨¨ Unsweetened Almond Milk
¨¨ Basil ¨¨ _____________________________________
¨¨ Broccoli Florets ¨¨ Unsweetened Coconut or
Almond Milk Yogurt
¨¨ Brussels Sprouts PROTEIN & MISC
¨¨ Unsweetened Plant-Based
¨¨ Butternut Squash ¨¨ Eggs Milk of Your Choice
¨¨ Carrots ¨¨ Egg Whites ¨¨ Walnuts
¨¨ Cilantro ¨¨ Ezekiel or Gluten-Free Bread ¨¨ Your Favorite Nuts and Seeds
¨¨ Cremini Mushrooms ¨¨ Kombucha (optional) ¨¨ _____________________________________
¨¨ Flat-Leaf Parsley Leaves ¨¨ Your Favorite Lean Proteins ¨¨ ____________________________________
¨¨ Jalapeño Peppers CANNED ITEMS PA N T RY
¨¨ Garlic ¨¨
¨¨ Lacinato Kale
Chickpeas
¨¨ Tone It Up Protein (Vanilla)
¨¨ Diced Green Chiles ¨¨ Tone It Up Protein Bars & Bites
¨¨ Large Bell Peppers ¨¨ No Salt Added Black Beans
¨¨ Minced Ginger ¨¨ Tone It Up Protein Shakes
¨¨ _____________________________________ ¨¨ Apple Cider Vinegar
¨¨ Onions ¨¨ _____________________________________
¨¨ Red Bell Pepper ¨¨ Apple Juice
¨¨ Red Onion D I P S & F L AVO R I N G S ¨¨ Beluga Lentils (or lentils
of choice)
¨¨ Shaved Brussels Sprouts ¨¨ Cayenne Pepper
¨¨ Cassia Cinnamon ¨¨ Black Pepper
¨¨ Shredded Red Cabbage ¨¨ Blue Majik Spirulina Powder
¨¨ Sweet Potato ¨¨ Chili Powder (or sub regular spirulina)
¨¨ Tomatoes ¨¨ Chipotle Powder ¨¨ Chia Seeds
¨¨ Yellow Onions ¨¨ Cumin ¨¨ Veggie Stock
¨¨ Your Favorite Salad Greens ¨¨ Dried Oregano ¨¨ Coconut Oil
(spinach, arugula, mesclun) ¨¨ Garlic Powder ¨¨ Coconut Oil Spray
¨¨ Zucchini ¨¨ Hummus ¨¨ Coffee/Tea/Espresso
¨¨ _____________________________________ ¨¨ Pumpkin Pie Spice ¨¨ Ginger Lemon Tea
¨¨ _____________________________________ ¨¨ Salsa ¨¨ GF Rolled Oats
FRUIT ¨¨ Your Favorite Spices ¨¨ Honey
¨¨ Apples ¨¨ _____________________________________ ¨¨ Low-Sodium Tamari
¨¨ Avocado ¨¨ _____________________________________ ¨¨ Maple Syrup (optional)

¨¨ Bananas NUTS, SEEDS, MILKS ¨¨ Olive Oil
¨¨ Fresh Berries & BUTTERS ¨¨ Pineapple Juice
¨¨ Lemons ¨¨ Plain Coconut Yogurt ¨¨ Pumpkin Puree
¨¨ Lemon Juice ¨¨ Plain Greek Yogurt (optional) ¨¨ Quinoa
¨¨ Limes ¨¨ Pumpkin Seeds ¨¨ Sea Salt
22
Week 2 Grocery List
Grocery List
¨¨ Sparkling Water ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ Sugar-Free Mirin ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ Tomato Paste ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ Unsweetened Coconut Flakes ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ Vegetable Stock ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ ¨¨ _____________________________________
M A K E I T YO U R OW N ! ¨¨ _____________________________________ ¨¨ _____________________________________
( M a ke s u re t o g r a b i n g re d i e n t s ¨¨ _____________________________________ ¨¨ _____________________________________
fo r t h e s e re c i p e s ! ) ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ Your Fave TIU Approved ¨¨ _____________________________________ ¨¨ _____________________________________
Weekend Breakfast
¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ Your Fave Lean Bowl ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ Optional TIU Approved Desserts ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ 23
Week 2 Meal Prep
Meal Prep
¨¨ Prep the Pumpkin Spice Donut Holes
¨¨ Prep the Indi-Glow Overnight Oats
¨¨ Prep the Zucchini + Onion Egg Muffins
24
Week 2
Day 8 Day 9
AM AM
M1 Indi-Glow Overnight Oats M1 Indi-Glow Overnight Oats
Pumpkin Spice Donut Pumpkin Spice Donut

M2 M2
Holes Holes
Leftover Beauty Broth + side salad

M3 w/ TIU approved dressing + piece M3 Rainbow Thai Salad
of fruit
M4 1 cup baby carrots + ¼ M4 1 cup baby carrots + ¼ cup

cup hummus hummus
Taco Stuffed Bell Peppers

Leftover Taco Stuffed Bell
M5 (Make extras for tomorrow’s M5
Peppers
dinner!)

25
Week 2
Day 10 Day 11
AM AM
2 Zucchini + Onion Egg 2 Zucchini + Onion Egg

M1 Muffins + ¼ avocado + ¼ cup M1 Muffins + ¼ avocado + ¼ cup
salsa + 1 piece fruit salsa + 1 piece fruit
1 apple, sliced + 1 Tbsp. 1 apple, sliced + 1 Tbsp.

M2 M2
almond butter almond butter
M3 Rainbow Thai Salad M3 Leftover Teriyaki Tray Bake
M4 Tone It Up Protein Bar M4 Pumpkin Spice Donut Holes
Maple Walnut Brussels

Teriyaki Tray Bake (Make
M5 M5 (Make extras for tomorrow’s
extras for tomorrow’s lunch!)
lunch!)

approved dessert

26
Week 2
Day 12 Day 13
AM AM
Fave TIU approved weekend

M1 Your fave smoothie M1
breakfast
1 piece Ezekiel or gluten-

Tone It Up Protein
M2 free toast w/ ½ avocado + M2
Shake on the go
piece of fruit
Leftover Maple Walnut

M3 M3 Rainbow Thai Salad
Brussels + piece of fruit
1 cup baby carrots + ¼ cup

M4 Tone It Up Protein Bar M4 hummus
Head out for a Lean, Clean,

M5 Lean Bowl M5
‘N Green Dinner!

dessert

27
Week 2
Day 14
AM
or Bombshell Spell
Pumpkin Pancakes drizzled

M1 with 1 - 2 Tbsp. nut butter +
½ cup berries
Piece of fruit or 8 oz. fresh

M2
green juice + ¼ cup nuts

superfood salad!)
Enjoy a couple of Peanut Butter

M4 & Banana Chocolate Mini
Muffins while you prep
Butternut Squash, & Lentil Chili

M5 + side salad (You’ll have extras
for the week!)
PM Ginger lemon tea
¨¨ Daily Workout
28
Week 1 Meal Prep
AM
Fave weekend
Pumpkin Pie Pumpkin Pie breakfast - how
PB&J Overnight PB&J Overnight
M1 Oats
Your fave smoothie
Oats
about some
Waffles drizzled with
1 - 2 Tbsp. nut butter +
Parfait Parfait avo-toast and ½ cup berries
scrambled eggs?!
Piece of fruit or
1 apple, sliced + 1 1 apple, sliced + 1 Tone It Up Protein
M2 Peanut Butter & Banana
Chocolate Mini Muffins
Peanut Butter & Banana
Chocolate Mini Muffins
Tbsp. almond butter Chocolate Mini Muffins Tbsp. almond butter Shake on the go
8 oz. fresh green
juice + ¼ cup nuts
Everything But The

Leftover Butternut Roasted Fig & Head out for a Lean,
2 cups greens with Roasted Fig & Leftover Spicy Thai 4 oz. lean protein
M3 Squash, & Lentil Quinoa Bowl + 4 oz.
Leftover Tray Bake Quinoa Bowl Veggie Stir-Fry
Clean, ‘N Green (What’s still good?
Chili + side salad lean protein lunch Combine for a delicious
superfood salad!)
5 oz. Greek, 5 oz. Greek, 5 oz. Greek, Enjoy a couple

Pick-Me-Up Chia coconut, or almond Tone It Up coconut, or almond Pick-Me-Up Chia coconut, or almond of Pumpkin Mini
M4 Seed Pudding yogurt with 2 tsp. Protein Bar yogurt with 2 tsp. Seed Pudding yogurt with 2 tsp. Muffins while you
cocoa nibs cocoa nibs cocoa nibs prep
Spicy Thai Veggie Tofu, Mushroom, + Miso

Your fave Tray Bake Soup (You’ll have extras
Stir-Fry (Make extra
M5 Zucchini Pasta (Save extras for Lean Bowl
for tomorrow’s
Your fave M5 Lean Bowl for the week) + 4 oz. lean
protein + 2 cups steamed
tomorrow’s lunch!) veggies
lunch!)

Week 3 Grocery List
Grocery List
VEGGIES ¨¨ Kombucha (optional) ¨¨ Tone It Up Protein Shakes

¨¨ Asparagus ¨¨ Your Favorite Lean Proteins ¨¨ Almond Flour
¨¨ Baby Bok Choy ¨¨ _____________________________________ ¨¨ Apple Cider Vinegar
¨¨ Baby Spinach or Green Chard ¨¨ _____________________________________ ¨¨ Apple Juice
¨¨ Carrots ¨¨ Avocado Oil
¨¨ Cremini Mushrooms D I P S & F L AVO R I N G S ¨¨ Balsamic Vinegar
¨¨ Fresh Ginger ¨¨ Cayenne Pepper ¨¨ Chia Seeds
¨¨ Garlic ¨¨ Cassia Cinnamon ¨¨ Cacao Nibs
¨¨ Green Onion ¨¨ Pumpkin Pie Spice ¨¨ Coconut Oil Spray
¨¨ Red Bell Pepper ¨¨ Turmeric ¨¨ Coffee/Tea/Espresso
¨¨ Scallions ¨¨ Your Favorite Spices ¨¨ GF Rolled Oats
¨¨ Shiitake Mushrooms ¨¨ Your Favorite TIU ¨¨ Ginger Lemon Tea
¨¨ Sugar Snap Peas Approved Sauce ¨¨ Ground Pepper
¨¨ Sweet Potato ¨¨ _____________________________________ ¨¨ Honey
¨¨ Thai Chili Pepper (or your ¨¨ _____________________________________ ¨¨ Low-Sodium Tamari
favorite pepper)
NUTS, SEEDS, MILKS ¨¨ Maple Syrup
¨¨ Zucchini & BUTTERS ¨¨ Millet (optional)
¨¨ Your Favorite Salad Greens ¨¨ Almond, Coconut, or ¨¨ Pineapple Juice
(spinach, arugula, mesclun) Greek Yogurt ¨¨ Pumpkin Puree
¨¨ Your Fave Veggies (we love ¨¨ Almond Butter ¨¨ Olive Oil (or Avocado Oil)
onions, mushrooms,
and peppers!) ¨¨ Almond Milk ¨¨ Red Quinoa
¨¨ _____________________________________ ¨¨ Cashews ¨¨ Sea Salt
¨¨ _____________________________________ ¨¨ Coconut Milk ¨¨ Sparkling Water
¨¨ Peanut Butter ¨¨ Spirulina Powder
FRUIT ¨¨ Unsweetened Plant-Based ¨¨ TIU Approved Dressing
¨¨ Apples Milk of Your Choice
¨¨ Unsweetened Apple Sauce
¨¨ Bananas ¨¨ Poppy Seeds (or swap (optional)
chia seeds)
¨¨ Berries ¨¨ Vanilla Extract
¨¨ Fresh Figs ¨¨ Walnuts ¨¨ Wine for WNW! (optional)
¨¨ Lemons ¨¨ Your Favorite Nuts and Seeds ¨¨ White Miso Paste
¨¨ Limes ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ Your Favorite Fruit or Fresh ¨¨ ____________________________________ ¨¨ _____________________________________
Green Juice
PA N T RY
M A K E I T YO U R OW N !
PROTEIN & MISC ¨¨ Tone It Up Protein (Vanilla, (Make sure to grab ingredients
Peanut Butter Chocolate,
¨¨ Brick of Firm Tofu Peanut Butter)
for these recipes!)
¨¨ Eggs ¨¨ Your Fave TIU Waffles

¨¨ Tone It Up Protein Bars & Bites or Pancakes
31
Week 3 Grocery List
Grocery List
¨¨ Your Favorite TIU Smoothie ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ Your Favorite Tray Bake ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ Your Favorite M5 ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ Your Favorite Weekend ¨¨ _____________________________________ ¨¨ _____________________________________
Breakfast
¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ Your Fave Lean Bowl ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ Optional TIU Approved ¨¨ _____________________________________ ¨¨ _____________________________________
Desserts
¨¨ _____________________________________ ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________

¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ 32
Week 3 Meal Prep
Meal Prep
¨¨ Prep the Peanut Butter & Banana Chocolate Mini Muffins
¨¨ Prep the Pick-Me-Up Chia Seed Pudding
¨¨ Prep the PB&J Overnight Oats
33
Week 3
Day 15 Day 16
AM AM
M1 Pumpkin Pie Parfait M1 Pumpkin Pie Parfait
Peanut Butter & Banana Peanut Butter & Banana

M2 M2
Chocolate Mini Muffins Chocolate Mini Muffins
Leftover Butternut Squash, Roasted Fig & Quinoa Bowl +

M3 M3
& Lentil Chili + side salad 4 oz. lean protein

Pick-Me-Up Chia Seed
Pudding
cocoa nibs
Your fave Tray Bake (Save

M5 Zucchini Pasta M5

34
Week 3
Day 17 Day 18
AM AM
M1 PB&J Overnight Oats M1 Your fave smoothie

1 apple, sliced + 1 Tbsp.
M2 M2 Chocolate Mini Muffins
almond butter
2 cups greens with Leftover

M3 M3 Roasted Fig & Quinoa Bowl
Tray Bake

M4 Tone It Up Protein Bar M4 almond yogurt with 2 tsp.
cocoa nibs
Spicy Thai Veggie Stir-Fry

M5 Lean Bowl M5 (Make extra for tomorrow’s
lunch!)

approved dessert

35
Week 3
Day 19 Day 20
AM AM
Fave weekend breakfast -

M1 PB&J Overnight Oats M1 how about some avo-toast
and scrambled eggs?!

M2 almond butter
M2
on the go
Leftover Spicy Thai Veggie Head out for a Lean, Clean,

M3 M3
Stir-Fry ‘N Green lunch

Pick-Me-Up Chia Seed
Pudding
cocoa nibs
M5 Your fave M5 M5 Lean Bowl

dessert

36
Week 3
Day 21
AM
or Bombshell Spell
M1 Waffles drizzled with 1 - 2
Tbsp. nut butter + ½ cup
berries
Piece of fruit or 8 oz. fresh juice

M2
+ ¼ cup nuts

superfood salad!)
M4 Enjoy a couple of Pumpkin Mini

Muffins while you prep
Tofu, Mushroom, + Miso Soup (You’ll

M5 have extras for the week) + 4 oz. lean
protein + 2 cups steamed veggies
PM Ginger lemon tea
¨¨ Daily Workout
37
Week 1 Meal Prep
AM
4 egg whites + 1 whole 4 egg whites + 1 whole
egg + 1 cup veggies egg + 1 cup veggies
Mocha Latte Mocha Latte (mushrooms, peppers, (mushrooms, peppers, Maple Oat
Fave TIU approved
M1 Smoothie Bowl + Smoothie Bowl + spinach) w/ optional spinach) w/ optional Your fave smoothie weekend breakfast
Pancakes + ½ cup
salsa or hot sauce. 1 piece salsa or hot sauce. 1 piece
hard boiled egg hard boiled egg berries
Ezekiel or GF toast w/ ¼ Ezekiel or GF toast w/ ¼
avocado + 1 piece fruit avocado + 1 piece fruit
5 oz. Greek,
coconut, or almond Piece of fruit or 8 oz.
Pumpkin Mini Pumpkin Mini Pumpkin Mini 1 apple, sliced + 1 Tone It Up Protein
M2 Muffins Muffins
yogurt with ½ cup
Muffins Tbsp. almond butter Shake on the go
fresh juice + ¼ cup
strawberries + 2 tsp. nuts
cocoa nibs
Everything But The

Tofu, Mushroom, + Miso 2 cups greens with Tofu, Mushroom, + Miso
K+Kale Salad + 3 oz. 4 oz. lean protein
M3 Soup + Rainbow Veggie leftover Fall Harvest Soup + Rainbow Veggie Rainbow Thai Salad Rainbow Thai Salad
lean protein (What’s still good?
Bikini Wrap Tray Bake Bikini Wrap
Combine for a delicious
superfood salad!)
5 oz. Greek, 5 oz. Greek, Enjoy a couple

1 cup veggies + ¼ 1 cup veggies + ¼ Tone It Up coconut, or almond 1 cup veggies + ¼ coconut, or almond of Peanut Butter
M4 cup guac or salsa cup guac or salsa Protein Bar yogurt with 2 tsp. cup guac or salsa yogurt with 2 tsp. Cookies while you
cocoa nibs cocoa nibs prep
TIU Stir-Fry: Sauté 3 oz. lean TIU Stir-Fry: Sauté 3 oz. lean
Taco Stuffed Mix-And-Match Beauty
Fall Harvest Tray protein + 2 cups veggies + 1
Leftover Taco protein + 2 cups veggies + 1
Head out for a Lean,
Tbsp. olive oil. Add herbs and Bell Peppers Tbsp. olive oil. Add herbs and Broth + 2 cups steamed
M5 Bake (Save extra for spices. Serve with ¼ cup quinoa (Save extras for
Stuffed Bell spices. Serve with ¼ cup quinoa Clean, N’ Green
veggies (Make extras
tomorrow’s lunch!) and top with ¼ cup salsa or 1 Peppers and top with ¼ cup salsa or 1 Dinner for tomorrow’s lunch!)
Tbsp. TIU approved dressing
tomorrow’s dinner) Tbsp. TIU approved dressing

Week 4 Grocery List
Grocery List
VEGGIES FRUIT NUTS, SEEDS, MILKS
¨¨ Acorn Squash (or delicata) ¨¨ Apples & BUTTERS
¨¨ Avocado ¨¨ Coconut Milk (optional)

¨¨ Baby Carrots ¨¨ Greek, coconut, or almond
¨¨ Basil ¨¨ Bananas yogurt
¨¨ Bell Peppers ¨¨ Berries ¨¨ Pine Nuts
¨¨ Brussels Sprouts ¨¨ Lemons ¨¨ Pumpkin Seeds
¨¨ Cabbage ¨¨ Limes ¨¨ Sesame Seeds
¨¨ Carrots ¨¨ Pomegranate Arils ¨¨ Unsweetened Almond Butter
¨¨ Celery Stalks ¨¨ Strawberries ¨¨ Unsweetened Almond Milk
¨¨ Cilantro ¨¨ Your Favorite Fruit or ¨¨ Your Favorite Nuts and Seeds
Fresh Green Juice
¨¨ Collard Greens
PA N T RY
¨¨ Diced Green Chiles PROTEIN & MISC
¨¨ Garlic ¨¨ Eggs ¨¨ Tone It Up Protein (Vanilla or
Café Latte)
¨¨ Ginger ¨¨ Egg Whites ¨¨ Tone It Up Protein Bars & Bites
¨¨ Jalapeños ¨¨ Ezekiel or Gluten-Free Bread ¨¨ Tone It Up Protein Shakes
¨¨ Kale ¨¨ Kombucha (optional) ¨¨ Apple Cider Vinegar
¨¨ Lacinato Kale ¨¨ Your Favorite Lean Proteins ¨¨ Apple Juice
¨¨ Onion CANNED ITEMS ¨¨ Baking Powder
¨¨ Parsley (optional) ¨¨ No Salt Added Black Beans ¨¨ Baking Soda
¨¨ Radish ¨¨ Cacao Nibs
¨¨ Red Bell Pepper D I P S & F L AVO R I N G S
¨¨ Coconut Oil
¨¨ Red Cabbage ¨¨ Cayenne Pepper
¨¨ Cassia Cinnamon ¨¨ Coconut Oil Spray
¨¨ Red Onion ¨¨ Coffee/Tea/Espresso
¨¨ Shiitake Mushrooms ¨¨ Chili Powder
¨¨ Cumin ¨¨ GF Rolled Oats
¨¨ Shredded Carrots ¨¨ Ginger Lemon Tea
¨¨ Shredded Purple Beets ¨¨ Dried Oregano
¨¨ Fresh Thyme Leaves ¨¨ Ground Pepper
¨¨ Shredded Yellow Beets ¨¨ Honey
¨¨ Tomatoes ¨¨ Himalayan Pink Salt
¨¨ Hot Sauce (optional) ¨¨ Maple Syrup
¨¨ Wakame Seaweed ¨¨ Oat Flour
¨¨ Your Favorite Salad Greens ¨¨ Hummus
(spinach, arugula, mesclun) ¨¨ Ground Nutmeg ¨¨ Olive Oil
¨¨ Your Fave Veggies (we ¨¨ Ground Turmeric ¨¨ Pineapple Juice
love onions, mushrooms, and
¨¨ Peppercorns ¨¨ Pumpkin Puree
peppers!)
¨¨ Red Pepper Flakes ¨¨ Quinoa
¨¨ _____________________________________ ¨¨ Sea Salt
¨¨ _____________________________________ ¨¨ Salsa
¨¨ Your Favorite Spices ¨¨ Sparkling Water
¨¨ Spirulina Powder 40
Week 4 Grocery List
Grocery List
¨¨ Unsweetened Apple Sauce ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ Vanilla Extract ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ ¨¨ _____________________________________
M A K E I T YO U R OW N ! ¨¨ _____________________________________ ¨¨ _____________________________________
(Make sure to grab ingredients ¨¨ _____________________________________ ¨¨ _____________________________________
for these recipes!) ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ Your Fave TIU Weekend ¨¨ _____________________________________ ¨¨ _____________________________________
Breakfast
¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ Optional TIU Approved ¨¨ _____________________________________ ¨¨ _____________________________________
Desserts
¨¨ _____________________________________ ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________

¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________
¨¨ _____________________________________ ¨¨ _____________________________________ 41
Week 4 Meal Prep
Meal Prep
¨¨ Prep the Pumpkin Mini Muffins
42
Week 4
Day 22 Day 23
AM AM
Mocha Latte Smoothie Mocha Latte Smoothie

M1 M1
Bowl + hard boiled egg Bowl + hard boiled egg
M2 Pumpkin Mini Muffins M2 Pumpkin Mini Muffins
Tofu, Mushroom, + Miso Soup + 2 cups greens with leftover

M3 Rainbow Veggie Bikini Wrap
M3
Fall Harvest Tray Bake
1 cup veggies + ¼ cup guac 1 cup veggies + ¼ cup guac

M4 M4
or salsa or salsa
TIU Stir-Fry: Sauté 3 oz. lean protein

Fall Harvest Tray Bake + 2 cups veggies + 1 Tbsp. olive oil.
M5 (Save extras for tomorrow’s M5 Add herbs and spices. Serve with ¼
cup quinoa and top with ¼ cup salsa
dinner!)
or 1 Tbsp. TIU approved dressing

43
Week 4
Day 24 Day 25
AM AM
4 egg whites + 1 whole egg + 1 cup 4 egg whites + 1 whole egg + 1 cup
veggies (mushrooms, peppers, veggies (mushrooms, peppers,
M1 spinach) w/ optional salsa or hot M1 spinach) w/ optional salsa or hot
sauce. 1 piece Ezekiel or GF toast sauce. 1 piece Ezekiel or GF toast
w/ ¼ avocado + 1 piece fruit w/ ¼ avocado + 1 piece fruit
5 oz. Greek, coconut, or almond

M2 yogurt with ½ cup strawberries + M2 Pumpkin Mini Muffins
2 tsp. cocoa nibs
Tofu, Mushroom, + Miso

M3 Soup + Rainbow Veggie M3 Rainbow Thai Salad
Bikini Wrap

M4 Tone It Up Protein Bar M4 almond yogurt with 2 tsp.
cocoa nibs
Taco Stuffed Bell Peppers

Leftover Taco Stuffed
M5 (Save extras for tomorrow’s M5
Bell Peppers
dinner)

approved dessert

44
Week 4
Day 26 Day 27
AM AM
Fave TIU approved weekend

M1 Your fave smoothie M1
breakfast

M2 M2
almond butter on the go
K+Kale Salad + 3 oz. lean

M3 Rainbow Thai Salad M3
protein

1 cup veggies + ¼ cup
guac or salsa
cocoa nibs
TIU Stir-Fry: Sauté 3 oz. lean protein

+ 2 cups veggies + 1 Tbsp. olive oil. Head out for a Lean, Clean,
M5 Add herbs and spices. Serve with ¼ M5
N’ Green Dinner
cup quinoa and top with ¼ cup salsa
or 1 Tbsp. TIU approved dressing

dessert

45
Week 4
Day 28
AM
or Bombshell Spell
Maple Oat Pancakes + ½

M1
cup berries
Piece of fruit or 8 oz. fresh juice

M2
+ ¼ cup nuts

superfood salad!)
M4 Enjoy a couple of Peanut Butter

Cookies while you prep
Mix-And-Match Beauty Broth +

M5 2 cups steamed veggies (Make
PM Ginger lemon tea
¨¨ Daily Workout
46
Day 29 Day 30 Day 31
Coffee/Tea + Meta-D or Coffee/Tea + Meta-D or Coffee/Tea + Meta-D or
Bombshell Spell Bombshell Spell Bombshell Spell
AM
Indi-Glow Indi-Glow
M1 Your fave TIU
Overnight Oats Overnight Oats approved breakfast
1 apple or banana + 1 apple or banana + Tone It Up

M2 ¼ cup nuts ¼ cup nuts Protein Bar
Leftover Beauty Broth

M3 + side salad w/ TIU
approved dressing +
Burrito Grain Bowl Burrito Grain Bowl
piece of fruit
2 Peanut Butter 2 Peanut Butter 2 Peanut Butter

Cookies + 1 glass Cookies + 1 glass Cookies + 1 glass
M4 unsweetened unsweetened unsweetened
almond milk almond milk almond milk
Happy
M5
Teriyaki Tray Bake
(Make extras for
tomorrow’s dinner!)
Leftover Teriyaki
Tray Bake
Head out for a Lean,
Clean, ‘N Green
dinner to celebrate!
Halloween!!!
Enjoy Babe!
Sparkling water +
Ginger lemon tea of wine or Kombucha +
lemon
Week 5 Grocery List
Grocery List
VEGGIES NUTS, SEEDS, MILKS M A K E I T YO U R OW N !

& BUTTERS (Make sure to grab ingredients
¨¨ Broccoli Florets ¨¨ Peanut Butter for these recipes!)
¨¨ Carrots ¨¨ Unsweetened Almond Milk ¨¨ Your Fave TIU Breakfast
¨¨ Cilantro ¨¨ Unsweetened Plant-Based ¨¨ Optional TIU Approved
¨¨ Cremini Mushrooms Milk of Choice Desserts
¨¨ Garlic ¨¨ Your Favorite Nuts and Seeds ¨¨ _____________________________________

¨¨ Ginger ¨¨ _____________________________________
¨¨ Kale PA N T RY
¨¨ _____________________________________
¨¨ Radish ¨¨ Tone It Up Protein (Vanilla) ¨¨ _____________________________________
¨¨ Red Onion ¨¨ Tone It Up Protein Bars & Bites ¨¨ _____________________________________
¨¨ Sweet Potato ¨¨ Tone It Up Protein Shakes ¨¨ _____________________________________
¨¨ Your Favorite Salad Greens ¨¨ Apple Cider Vinegar ¨¨ _____________________________________
(spinach, arugula, mesclun) ¨¨ Apple Juice ¨¨ _____________________________________
¨¨ Your Fave Veggies ¨¨ Blue Majik Spirulina Powder ¨¨ _____________________________________
(we love onions, mushrooms, (or sub regular spirulina)
and peppers!) ¨¨ Chia Seeds ¨¨ _____________________________________

¨¨ Coconut Flakes ¨¨ _____________________________________
FRUIT
¨¨ Coffee/Tea/Espresso ¨¨ _____________________________________
¨¨ Apples ¨¨ _____________________________________
¨¨ Avocados ¨¨ GF Rolled Oats
¨¨ Ginger Lemon Tea ¨¨ _____________________________________
¨¨ Bananas ¨¨ _____________________________________
¨¨ Berries ¨¨ Honey
¨¨ Low-Sodium Tamari ¨¨ _____________________________________
¨¨ Your Fave Fresh Fruit ¨¨ _____________________________________
or Green Juice ¨¨ Olive Oil
¨¨ Pineapple Juice ¨¨ _____________________________________
PROTEIN & MISC
¨¨ Quinoa ¨¨ _____________________________________
¨¨ Egg Whites
¨¨ Kombucha (optional) ¨¨ Sea Salt
¨¨ Your Favorite Lean Proteins ¨¨ Sparkling Water Don't forget all of your
¨¨ Spirulina Powder Tone It Up Protein and meal prep
CANNED ITEMS ¨¨ Sugar-Free Mirin
¨¨ Black Beans ¨¨ TIU Approved Dressing
D I P S & F L AVO R I N G S ¨¨ Wine for WNW! (optional)
¨¨ Cayenne Pepper ¨¨ _____________________________________
¨¨ Cassia Cinnamon ¨¨ _____________________________________
¨¨ Cumin
¨¨ Pico de Gallo or Salsa
¨¨ Your Favorite Spices
48
Week 5 Meal Prep
Meal Prep
¨¨ Prep the Peanut Butter Cookies
¨¨ Prep the Ingi-Glow Overnight Oats
49
Week 5
Day 29 Day 30
AM AM
M1 Indi-Glow Overnight Oats M1 Indi-Glow Overnight Oats
1 apple or banana + ¼ cup 1 apple or banana + ¼ cup

M2 M2
nuts nuts
Leftover Beauty Broth +

M3 side salad w/ TIU approved M3 Burrito Grain Bowl
dressing + piece of fruit
2 Peanut Butter Cookies + 1 2 Peanut Butter Cookies + 1

M4 glass unsweetened almond M4 glass unsweetened almond
milk milk
Teriyaki Tray Bake (Make

M5 M5 Leftover Teriyaki Tray Bake
extras for tomorrow’s
dinner!)

50
Week 5
Day 31
AM
or Bombshell Spell
Your fave TIU approved

M1
breakfast
M2 Tone It Up Protein Bar
M3 Burrito Grain Bowl
2 Peanut Butter Cookies + 1

M4 glass unsweetened almond
milk
Head out for a Lean, Clean,

M5
‘N Green dinner to celebrate!

PM wine or kombucha + a TIU
approved dessert
¨¨ Daily Workout
51
Customize Your Meal Plan
The following pages are your blank charts!
You can fill them out with your own planned TIU
approved meals. Make sure you stick to your guidelines!
We're so excited to do this with you girls!
you are capable of more than you know...

PUSH YOUR LIMITS AND YOU'LL
LEARN SO MUCH ABOUT YOURSELF
AND YOUR BODY!
Customize Your Plan Summer Series
AM
M1
M2
M3
M4
M5
PM
AM
M1
M2
M3
M4
M5
PM
AM
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Day 29 Day 30 Day 31
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Recipes
Shots + Sips
Recipes
This is your daily Metabolism Boosting Drink... or Meta D for short! Cinnamon and apple cider vinegar have
been shown to reduce hunger and balance blood sugar levels, while cayenne pepper raises body temperature and
boosts your metabolism. This slimming sip is most effective early in the day, so drink it after your morning Booty Call with
Meal 1 or 2. Look out for the Meta D glow—you’ll be beaming all day!
META-D
makes 1 serving
INGREDIENTS DIRECTIONS
1 Tbsp. apple cider vinegar 1. Mix all ingredients together in a cocktail

6 oz. water shaker. Shake and pour into a glass.
2 oz. 100% organic apple
juice
2. Try adding more water or a little more juice
if the apple cider vinegar taste is too strong.
1 tsp. cassia cinnamon
1 small shake of cayenne

pepper (to your liking)
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Bombshell
SPELL
makes 1 serving
4 oz. 100% all-natural 1. Start with the pineapple juice and pour
pineapple juice
ingredients into a cocktail shaker over a
1 Tbsp. apple cider vinegar
couple ice cubes. Shaken not stirred!
Juice from ¼ of a lime
1 tsp. local honey
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Recipes
Golden Turmeric
LATTE
makes 1 serving
1 cup coconut milk 1. Put all ingredients in a pot and simmer on

½ tsp. ground turmeric low for 5 minutes, whisking continuously.
½ tsp. ground ginger
2. Pour in a cup and garnish with extra
½ tsp. cinnamon + a dash
cinnamon.
to garnish
Pinch of pepper
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Spiced Hazelnut
COCOA
makes 1 large or 2 small servings
2 cups your fave nut milk 1. Add all ingredients except the coconut oil to
2 pitted dates a blender and blend well.
1 Tbsp. cacao powder
2. Pour the mixture into a small saucepan. Add
½ tsp. vanilla
the coconut oil and heat on medium-low until
½ tsp. ground cinnamon very warm and the coconut oil has melted.
¼ tsp. chipotle powder (or Pour into mugs and enjoy!
cayenne)
Pinch of sea salt
1 tsp. coconut oil
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Recipes
Creamy Cashew
CHAI
makes 1 large or 2 small servings
16 oz. of your favorite hot 1. Pour hot tea and all other ingredients into a
brewed chai tea (brewed
with 3 tea bags) high-speed blender. Blend until well combined
and frothy. Enjoy!
1 tsp. raw honey
2 Tbsp. cashews
1 Tbsp. hemp seeds
½ tsp. cinnamon
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Pumpkin Spice
LATTE
makes 2 servings
Espresso or brewed coffee 1. Whisk all ingredients into your coffee or

1 Tbsp. pumpkin purée espresso and enjoy!
1 cup warm almond milk
2 tsp. coconut oil
Drop of vanilla extract
Dash of cinnamon
Pumpkin spice to taste
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Busy Babe
BREAKFASTS
Recipes
Pb&J
OVERNIGHT OATS
makes 2 servings
1 scoop Peanut Butter 1. Mix all overnight oat ingredients together in

Tone It Up Protein
a bowl and let sit in the fridge overnight.
⅔ cup GF rolled oats
1 Tbsp. peanut butter

2. To make the jam, heat pan over medium
heat. Add raspberries and mash until smooth.
2 Tbsp. chia seeds
2 tsp. maple syrup 3. Add chia seeds, lemon juice, and syrup or
1 cup unsweetened honey.
almond milk
4. Add 2 Tbsp. homemade jam to oats. Enjoy!
¼ tsp. cinnamon
HOMEMADE JAM
½ cup frozen raspberries
½ Tbsp. chia seeds
1 tsp. lemon juice
2 tsp. maple syrup or

honey
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Indi - Glow
OVERNIGHT OATS
makes 2 servings
⅔ cup gluten-free rolled 1. In a mixing bowl, combine oats, protein,

oats
spirulina, and chia. Add plant-based milk; stir
1 scoop vanilla
until thoroughly mixed.
Tone It Up Protein
2 tsp. blue majik spirulina 2. Split mixture into two mason jars, cover,
powder (you can find it on and store in the fridge overnight.
Amazon! you can also sub
in regular spirulina) 3. Top with berries, and sprinkle with coconut
1 Tbsp. chia seeds flakes before serving.
1 cup unsweetened
plant-based milk
1 cup fresh berries
1 Tbsp. unsweetened
coconut flakes
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Recipes
Tone It Up Protein
PANCAKE
makes 1 serving
1 scoop Tone It Up Protein 1. Mash banana with almond milk before

½ banana, mashed stirring in remaining ingredients.
½ Tbsp. almond milk
2. Spray pan with cooking spray and heat over
¼ cup egg whites
medium-low before pouring in batter. Flip
1 tsp. cinnamon when ready, about 3 - 4 minutes per side.
Coconut oil spray
3. The key to the perfect protein pancake is
to cook them slow and low. Add your favorite
toppings!
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Tone It Up
WAFFLE
makes 1 serving
1 scoop Tone It Up Protein 1. Turn on waffle maker and allow it to heat up.
½ banana, mashed
2. Completely mash banana with almond milk.
½ Tbsp. unsweetened
almond milk
Gradually stir in remaining ingredients. You can
also add all ingredients to a blender.
¼ cup egg whites
½ tsp. cinnamon 3. Spray waffle maker with cooking spray and

Coconut oil spray pour in batter. Cook according to instructions
until done!
TOPPINGS
4. Serve with your choice of toppings. We love
¼ cup fresh berries
fresh fruit, yogurt, and a drizzle of maple syrup!
1 Tbsp. maple syrup
2 Tbsp. coconut or almond

yogurt
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Recipes
Pumpkin Tone It Up
PANCAKE
makes 1 serving
1 scoop Tone It Up Protein 1. Completely mash banana with almond milk.

½ banana, mashed Gradually stir in the remaining ingredients.
½ Tbsp. unsweetened
almond milk
2. Spray pan with coconut oil spray and heat
over medium-low before pouring in batter.
1 Tbsp. pumpkin puree
Cook for 3 - 4 minutes on each side.
¼ cup egg whites
½ tsp. cinnamon 3. Remove from heat and drizzle with real

maple syrup or honey and serve!
1 tsp. pumpkin pie spice
Coconut oil spray
Real maple syrup or honey

(optional)
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Maple Oat Protein

PANCAKE
makes 1 serving
1 scoop vanilla 1. Combine all ingredients in a bowl and whisk

Tone It Up Protein
until smooth.
1 egg
3 Tbsp. oat flour

2. Spray pan with coconut oil spray and heat
over medium-low before pouring in batter.
1-2 Tbsp. unsweetened
almond milk Cook for 3 - 4 minutes on each side. The key
to the perfect protein pancake is to cook it low
½ tsp. vanilla extract
and slow!
2 tsp. maple syrup
Coconut oil spray 3. Serve with optional 1 Tbsp. crushed

almonds and 1 Tbsp. unsweetened coconut
flakes.
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Recipes
Zucchini & Caramelized Onion

EGG MUFFINS
makes 6 muffins (serving size is 2 muffins)
1 tsp. olive oil 1. Preheat oven to 350 degrees.

1 zucchini, diced
2. In a small pan over medium heat, add olive
¼ cup yellow onion, diced
oil. Sauté zucchini and onions for about 8
Pinch of salt
minutes. Season with salt and garlic powder.
Dash of garlic powder
3. Spray muffin tins with coconut oil spray.
6 eggs
3 egg whites (or ½ cup 4. Combine eggs and egg whites in a bowl and
liquid egg whites) whisk.
Coconut oil spray
5. Scoop the veggie mixture into the muffin
tins so that veggies are spread evenly. Pour egg
mixture over veggies into muffin tins.
6. Bake for 20-25 minutes.
7. Store in a meal prep container after the eggs

have cooled. These are good for up to 4 days!
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Protein Packed
MUFFINS
Recipes
Peanut Butter & Banana Chocolate

MINI MUFFINS
makes 24 mini muffins (serving size is 3 mini muffins)
4 scoops peanut butter 1. Preheat oven to 350 degrees.

chocolate Tone It Up
Protein 2. In a mixing bowl, combine protein, almond
¾ cup almond flour flour, millet (if using), baking soda, and salt;
1 Tbsp. millet (optional) whisk to combine.
½ tsp. baking soda
3. In a separate bowl, combine plant-based
¼ tsp. salt milk, bananas, avocado oil, egg, maple syrup,
¾ cup unsweetened and vanilla.
plant-based milk
4. Add wet ingredients to dry ingredients and
2 very ripe bananas,
mashed mix well.
3 Tbsp. avocado oil 5. Spray a mini muffin tray with coconut oil
1 egg spray and evenly distribute the batter among
1 Tbsp. maple syrup the cups. Sprinkle with crushed nuts, if using.
½ tsp. vanilla extract
6. Bake for 20 minutes or until a toothpick
1 Tbsp. crushed nuts inserted into the center of a muffin comes out
(optional)
clean.
Coconut oil spray
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Cranberry Orange
MINI MUFFINS
makes 24 mini muffins (serving size is 3 mini muffins)
4 scoops vanilla 1. Preheat oven to 350 degrees.

Tone It Up Protein
¾ cup almond flour 2. In a mixing bowl, combine protein, almond

½ tsp. baking powder
flour, baking powder, baking soda, salt, and
orange zest; whisk to combine.
¼ tsp. baking soda
¼ tsp. salt 3. In a separate bowl, combine plant-based

Zest of 1 navel orange milk, yogurt, orange juice, egg, and maple
syrup; whisk to combine.
¾ cup unsweetened
plant-based milk
4. Add wet ingredients to dry ingredients and
½ cup nonfat Greek yogurt mix well. Gently fold in cranberries.
¼ cup freshly squeezed
orange juice 5. Spray a mini muffin tray with coconut oil
1 egg
spray and evenly distribute the batter among
the cups.
2 Tbsp. maple syrup
½ cup fresh or unthawed 6. Bake for 20 minutes or until a toothpick

frozen cranberries, inserted into the center of a muffin comes out
chopped
clean.
Coconut oil spray
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Recipes
Pumpkin
MINI MUFFINS
Makes 12 mini muffins (serving size is 3 mini muffins)
1 ½ cups GF rolled oats

1. Preheat the oven to 350 degrees. Lightly
1 cup pumpkin puree spray a muffin pan with cooking spray ~ use
¼ cup unsweetened apple cupcake liners to take these on the go!
sauce
1 Tbsp. vanilla extract 2. Combine all ingredients in a food processor

2 Tbsp. melted coconut oil and mix until well combined. Pour into
¼ cup unsweetened
greased muffin tins and bake for 15 minutes.
almond milk
¼ cup pure maple syrup

1 tsp. baking powder
½ tsp. baking soda
¼ tsp. salt
1 tsp. cinnamon
Coconut oil spray
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Blondie
MINI MUFFINS
1 15 oz. can chickpeas, 1. Preheat oven to 350 degrees. Spray a mini

drained and rinsed
muffin tin with coconut oil spray.
½ cup unsweetened
almond butter 2. Combine all ingredients in a food processor.
¼ cup maple syrup If you don't have a food processor, you can use
2 tsp. vanilla a blender!
½ tsp. salt 3. Pour batter into the muffin tins and bake for
¼ tsp. baking powder 18-20 minutes or until a toothpick comes out
¼ tsp. baking soda clean.
Coconut oil spray
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Recipes
Berry Blue
MINI MUFFINS
¾ cup oat flour 1. Preheat oven to 350.

3 scoops vanilla
Tone It Up Protein 2. Mix all dry ingredients together in a
medium bowl.
½ tsp. baking soda 3. Combine the frozen blueberries and

Pinch of sea salt raspberries in a separate bowl and microwave
½ cup frozen blueberries for 45 seconds to soften. Smash with a spoon.
½ cup frozen raspberries 4. Mix all wet ingredients, including smashed

2 eggs berries, in a bowl until well combined. Add wet
2 Tbsp. coconut oil ingredients to dry ingredients. Mix until all
ingredients are well incorporated.
½ cup almond milk
2 Tbsp. honey 5. Spray mini muffin tin with coconut oil

1 cup unsweetened plain spray. Pour mixture into muffin tin. Bake for
or almond milk yogurt about 20 - 25 minutes or until a toothpick
comes out clean. Enjoy!
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Cinnamon Fig
MINI MUFFINS
¾ cup oat flour 1. Preheat oven to 350.

¾ cup vanilla
Tone It Up Protein 2. Combine all dry ingredients in a bowl.
Whisk to combine.
¼ tsp. baking soda 3. Add all remaining ingredients other than

2 tsp. cinnamon the figs. Stir to combine. Gently fold in the
Pinch of salt dried figs.
2 Tbsp. coconut oil, melted 4. Spray a mini muffin tin with coconut oil.
¼ cup pure maple syrup Add batter. Bake for about 20 minutes.
1 cup unsweetened
almond milk
1 banana, mashed
¼ cup egg whites or 1 egg If you have extra muffins, you can
½ cup dried figs, diced and freeze the rest so you have them on
stem removed hand! Muffins can be stored in the
Coconut oil spray freezer for up to 3 months!
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Post-Workout
SMOOTHIES
Recipes
Cinnamon
SMOOTHIE
makes 1 serving
1 scoop vanilla 1. Combine all ingredients in a blender and

Tone It Up Protein
blend until smooth.
½ cup frozen cauliflower
rice 2. Add ¼ extra almond milk if you like your
1 cup unsweetened smoothie thinner!
almond milk
1 Tbsp. almond butter
1 tsp. cinnamon
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Mocha Latte Vanilla Latte

SMOOTHIE BOWL SMOOTHIE
makes 1 serving makes 1 serving
INGREDIENTS DIRECTIONS INGREDIENTS DIRECTIONS
1 scoop vanilla or cafe latte 1. Combine all ingredients in a high-speed 1 scoop vanilla 1. Place all ingredients into a blender and
Tone It Up Protein Tone It Up Protein
blender and blend until smooth. blend until smooth.
1 shot espresso (or cup ½ cup almond milk ice
coffee) 2. Top with espresso beans and unsweetened cubes (freeze almond milk 2. Sprinkle with cacao nibs, espresso beans, &
in ice cube trays just like
½ cup ice cubes (you can shredded coconut. coconut flakes.
water!)
also make ice cubes from
almond milk) ¾ cup unsweetened
almond milk (optional
¾ cup almond or coconut
chocolate flavor)
milk (add more as needed
as you blend) 1 shot espresso
½ frozen banana, sliced ½ cup frozen banana

slices (optional to make
creamier)
TOPPINGS
1 Tbsp. cacao nibs
Espresso beans
Unsweetened coconut
flakes
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Recipes
Pumpkin Pie
PARFAIT
makes 2 servings
2 scoops vanilla 1. Combine all ingredients except yogurt in a

Tone It Up Protein
high-speed blender and blend until smooth.
1 frozen banana, sliced
4 ice cubes
2. Split smoothie into two glasses and layer
with yogurt. Top with chia seeds. Enjoy!
2 Tbsp. pumpkin purée
1 cup almond milk (add

more if needed while
blending)
Pinch of pumpkin pie spice
Cinnamon to taste
1 spoonful unsweetened
applesauce (optional)
Almond or Greek yogurt
2 tsp. chia seeds
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Vanilla Spice
SMOOTHIE
makes 2 servings
1 ½ scoops vanilla 1. Combine all ingredients in a high-speed

Tone It Up Protein
blender and blend until smooth.
1 frozen banana, sliced
1 cup almond milk

2. Top with a dollop of almond yogurt and a
sprinkle of cinnamon.
1 Tbsp. pumpkin purée
Pumpkin spice to taste
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Easy
LUNCHES
Recipes
Hearty Kale
SALAD
Makes 3 servings
1 cup cooked farro (or 1. Combine salad ingredients in a bowl.

quinoa if you’re gluten-
free!) 2. Toss salad with dressing. This can be stored
6 cups kale, chopped in the fridge for 3 days.
1 cup cherry tomatoes,
halved
1 can kidney beans,

drained and rinsed
3 Tbsp. pine nuts
LEMON DRESSING
¼ cup olive oil
1 lemon, juiced
1 tsp. honey
Pinch of salt
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K+Kale
SALAD
Makes 2 servings
4 cups kale, stemmed 1. Add all ingredients to a bowl and toss to

and chopped (we love
chopping with kitchen combine!
shears — so easy!)
2. You can top with 4-6 oz. of your favorite lean
2 bell peppers, chopped
protein per serving or enjoy as a side salad!
½ red onion, chopped
¼ cup pine nuts
1 small bunch cilantro

(remove large stems)
LEMON ZEST
DRESSING
This is our absolute favorite salad
— it’s so zesty and delicious! Rich
2 fresh lemons, juiced
with superfoods, the K + Kale is a
2 Tbsp. olive oil
powerhouse recipe packed with
2 Tbsp. honey
antioxidants, iron, B vitamins and
Zest from 1 lemon
metabolism- boosting benefits!
Pinch of Himalayan Eat your heart out girl!
pink salt
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Recipes
Better Burrito
GRAIN BOWL
makes 1 serving
½ cup cooked quinoa

1. Combine quinoa and cilantro in a bowl,
1 Tbsp. chopped cilantro squeeze the lime wedge over it, and mix well.
1 lime wedge
2. Place kale in a serving bowl and top with the
1 cup kale
cilantro-lime quinoa.
1 tsp. olive oil
½ cup canned black 3. Heat oil in a nonstick skillet over medium

beans, drained and rinsed heat, add beans, carrots, red onion, cumin,
¼ cup chopped carrot and salt; sauté for 5 to 6 minutes, until just
2 Tbsp. finely diced red tender. Add to the serving bowl with greens
onion
and quinoa.
¼ tsp. cumin
Pinch of sea salt

4. Top with avocado, radish, and pico de gallo.
¼ avocado, sliced
1 radish, sliced thin
2 Tbsp. pico de gallo or

salsa
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Fall In Love Kale

SALAD
makes 3 servings
2 bunch kale, chopped 1. Chop the kale and apples and combine in a
(Should equal to about 5
cups of chopped kale) large bowl. We like ‘massaging’ the kale a bit
to soften it!
3 apples, chopped
¼ cup dried cranberries 2. Mix all dressing ingredients and stir until
1 cup cooked quinoa blended.
¼ cup pecans 3. Pour dressing onto the salad and top with
4 oz. lean protein the pecans, quinoa, protein, and cranberries.
DRESSING
2 Tbsp. olive oil
½ Tbsp. maple syrup
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Recipes
Rainbow Thai
SALAD
makes 1 serving
1 cup shaved brussels 1. Mix all dressing ingredients in a large

sprouts
mixing bowl.
1 cup shredded red
cabbage 2. Add all salad ingredients and toss with
½ red bell pepper, stem dressing.
and seeds removed, thinly
sliced lengthwise
½ cup shredded carrots
2 Tbsp. diced red onion
1 Tbsp. pumpkin seeds
1 Tbsp. chopped cilantro

or basil
4 oz. organic tofu cutlet or

your favorite lean protein
DRESSING
2 Tbsp. plain coconut

yogurt
2 Tbsp. unsweetened
almond butter
1 small garlic clove, finely

minced
2 tsp. apple cider vinegar
½ tsp. honey
¼ tsp. sea salt
Pinch of ground black

pepper
Pinch of cayenne M3
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Recipes
Roasted Fig & Quinoa

BOWL
makes 4 servings
8 fresh figs, halved 1. Preheat oven to 425 degrees.

1 Tbsp. plus 2 tsp. olive oil
or avocado oil 2. Toss figs in 1 Tbsp. oil and 1 Tbsp. balsamic
2 Tbsp. balsamic vinegar
vinegar. Arrange figs on a baking sheet in a
single layer and season with salt and pepper.
Sea salt and ground
pepper to taste Roast until figs are juicy and glazed, about 15
minutes.
¾ cup red quinoa
½ cup chopped walnuts 3. Cook quinoa according to package

½ cup sliced scallions directions. Once done, toss in a large bowl
(white, light green, & dark with remaining 2 tsp. oil and 1 Tbsp. balsamic
green parts)
vinegar.
4. Arrange walnuts on a baking sheet and toast

lightly for 2-3 minutes.
5. Add scallions and walnuts to the bowl

with the quinoa and toss to combine. Fold
in roasted figs. Add salt and pepper to taste.
Enjoy!
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Red Cabbage & Carrot

SALAD
makes 4 servings
½ red cabbage, quartered 1. Place the cabbage, carrots, cucumber,

& shredded thin
cilantro, avocado, and onion in a mixing bowl.
2 medium carrots, sliced
thin or grated 2. Heat a frying pan and lightly toast fennel
½ cucumber, peeled and seeds for a couple minutes to release flavors.
diced Let cool and add to the salad mix.
3 Tbsp. cilantro
3. In a small bowl, add mustard, lemon juice,
1 avocado, diced
oil, salt, and pepper. Mix well.
¼ red onion, sliced thin
4. Toss salad mix with dressing. Top with
2 tsp. fennel seeds
pumpkin seeds and enjoy!
¼ cup toasted pumpkin
seeds
DRESSING
1 tsp. whole grain mustard
Juice from ½ lemon (or

more to taste)
3 Tbsp. avocado or olive oil
Pinch sea salt
Fresh ground pepper M3

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Recipes
Roasted Winter Squash & Arugula

SALAD
makes 4 servings
¼ cup pine nuts 1. Preheat oven to 400 degrees. Spread pine

2 small acorn squash nuts on a large rimmed baking sheet. Toast in
1 Tbsp. olive oil oven, stirring occasionally until fragrant and
Sea salt and freshly lightly golden, about 5 minutes. Set aside.
ground black pepper
2. Cut squash in half and scrape out seeds.
4 cups arugula and/or
Cut into quarters, leaving skin on. On a large
baby kale, washed and
dried baking sheet, toss with 1 Tbsp. oil and a pinch
1 ⅓ Tbsp. dried cranberries of salt and pepper. Roast until tender, about
35 minutes to 45 minutes depending on size.
DRESSING
Let cool.
¼ cup white or red wine
vinegar 3. For the dressing, combine all ingredients
¼ cup olive oil and shake well.
2 Tbsp. lemon juice
4. In a large bowl, add arugula, kale, and
Fresh cracked pepper dressing. Toss to combine.
5. To serve, divide squash, skin side-down

among plates. Place dressed salad on top of
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if desired and top with toasted pine nuts and
cranberries.
Rainbow Veggies Bikini

WRAP
makes 1 serving
1 collard green 1. Combine all ingredients in the collard wrap.

¼ cup shredded carrots
2 Tbsp. shredded purple

beets
2 Tbsp. shredded yellow

beets
1 radish, diced
¼ avocado
4 oz. lean protein
1 Tbsp. TIU approved

dressing
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Delicious
DINNERS
Recipes
Maple Walnut
BRUSSELS
makes 2 servings
1 tsp. olive oil 1. In a large saucepan over medium-low heat,

¼ tsp. salt add olive oil, Brussels sprouts, and salt. Sauté
3 cups Brussels sprouts, for 15-20 minutes, or until Brussels are tender.
cut into quarters Make sure to stir frequently.
1 15 oz. can chickpeas,
drained and rinsed 2. Add chickpeas, walnuts, and maple syrup.
Sauté for 1 more minute then remove from
¼ cup walnuts, chopped
heat.
1 Tbsp. maple syrup
Optional: 4-6 oz. lean 3. Optional to add lean protein to this or to

protein pair with as many leafy greens as you want! We
Optional to add leafy love this with arugula.
greens
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Cauliflower
BOLOGNESE
Makes 4 servings
2 Tbsp. avocado oil 1. In a large heavy-bottomed pot, heat the oil

1 cup chopped yellow over low heat. Add the onions and cook until
onions
soft, about 3-5 minutes.
3 cups cauliflower rice
2. Add the cauliflower and veggies to the pot.
1 cup chopped fresh
seasonal veggies (we love Increase the heat to medium and continue
squash and broccolini!) to cook, stirring occasionally, until the
3 cloves garlic, minced cauliflower begins to lose its shape and take on
2 (28 oz.) cans whole plum a light golden color, about 10-12 minutes.
tomatoes in thick puree
3. Add the garlic and cook until fragrant, about
3 Tbsp. balsamic vinegar
30 seconds. Pour in the tomatoes, balsamic
½ tsp. minced fresh thyme vinegar, thyme, basil, oregano, crushed
¼ tsp. dried basil red pepper, salt, and pepper. Mix until well
¼ tsp. dried oregano combined.
Dash of crushed red
4. Place the lid on top and bring the sauce to a
pepper
gentle boil. Reduce the heat to low and simmer
Sea salt and black pepper
to taste
with the lid on for about 30 minutes. Remove
the lid and cook for an additional 15 minutes
Spaghetti squash or veggie
noodles or until the cauliflower and veggies are soft.
The sauce should be thick. Season with salt
and pepper to taste.
5. Serve on top of spaghetti squash or your

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favorite veggie noodle. Enjoy!
Recipes
Teriyaki
TRAY BAKE
makes 2 servings
3 cups broccoli florets 1. Preheat oven to 375 degrees.

1 small sweet potato, cut
into ½-inch pieces 2. In a large mixing bowl, toss together
4 oz. cremini mushrooms
broccoli, sweet potato, mushrooms, and garlic
with olive oil. Spread the vegetables out on a
2 cloves garlic, minced
rimmed baking sheet.
2 Tbsp. olive oil
¼ cup sugar-free mirin 3. Bake for 20 minutes, until veggies are

tender.
2 tsp. low-sodium tamari
½ tsp. jarred minced 4. While the vegetables cook, combine the

ginger (or very finely mirin, tamari, and ginger in a small saucepan
minced fresh ginger)
and bring to a gentle simmer over medium-
1 tsp. sesame seeds
low heat. Reduce heat to very low and simmer
8 oz. (4 oz. per serving) until vegetables are ready.
prepared lean protein of
your choice 5. Remove vegetables from the oven and toss
with the teriyaki sauce. Sprinkle sesame seeds
on top and serve with your favorite protein
(you can sauce the protein, too!).
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Tahini
TRAY DINNER
makes 1 serving
1 cup chickpeas, drained 1. Preheat oven to 375 degrees.

½ cup chopped broccoli
2. In a bowl, combine all ingredients except for
¼ sweet potato, chopped
into bite-sized pieces
red pepper flakes, parsley, and lemon. Toss to
combine. Put on a baking sheet and bake for
1 ½ cloves garlic, diced
25 minutes.
1 Tbsp. tahini
½ tsp. olive oil 3. Put cooked veggies on a plate and add

parsley, a pinch of crushed red pepper, and a
¼ tsp. cumin
squeeze of lemon. Serve with lean protein if
Pinch of salt
desired.
Pinch of red pepper flakes
at the end
2 Tbsp. fresh parsley,

tossed at the end
¼ lemon, squeezed
Optional: 4 oz. lean protein
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Recipes
Fall Harvest
TRAY BAKE
makes 2 servings
1 small delicata or acorn 1. Preheat oven to 400 degrees.

squash, cut crosswise into
1-inch thick rings, strings 2. In a large mixing bowl, toss together squash,
and seeds removed
brussels sprouts, carrots, kale, bell pepper,
2 cups (about 14) brussels
onion, and garlic with olive oil. Season with
sprouts, trimmed and
halved lengthwise thyme, salt, nutmeg, and red pepper flakes.
1 cup (about 16) baby Spread the vegetables out on a rimmed baking
carrots sheet. Pick out the kale pieces and set aside for
1 bunch lacinato kale, cut now (they take less time to cook).
into 2-inch pieces
3. Bake for 20 minutes, until veggies are
1 red bell pepper, stem and
seeds removed, cut into tender.
1-inch pieces
4. Add the kale to the tray and bake for
½ red onion, cut into
another 6 to 8 minutes.
1-inch-thick wedges
2 cloves garlic, minced 5. Remove vegetables from the oven, sprinkle

2 Tbsp. olive oil with pomegranate arils, pumpkin seeds, and
1 tsp. fresh thyme leaves
sesame seeds and serve with your favorite
protein.
¼ tsp. sea salt
⅛ tsp. ground nutmeg
Pinch of red pepper flakes
¼ cup pomegranate arils
1 Tbsp. pumpkin seeds
1 tsp. sesame seeds
8 oz. (4 oz. per serving)

prepared lean protein of
your choice
M3
M3 M4 M5
Recipes
Spicy Thai Veggie

STIR-FRY
makes 1 serving
1 Tbsp. coconut oil 1. In a pan over medium heat, add coconut oil,
1 cup sugar snap peas sugar snap peas, bell pepper, garlic, and salt.
1 red bell pepper Sauté for 2-3 minutes.
1 clove garlic
2. Chop the bok choy and chili pepper and add
Pinch of salt to the mixture. Sauté for 1-2 more minutes.
1 baby bok choy
3. Remove from heat and add lime juice, green
1 thai chili pepper (or your
onions, and cashews. Serve with 4 oz. of your
favorite pepper)
favorite lean protein, cooked.
1 lime, juiced
¼ cup green onions,

chopped
2 Tbsp. cashews
3 oz. lean protein, cooked
M3
M3 M4 M5
Zucchini
PASTA
Makes 2 servings
2 large zucchini, spiralized 1. Using a spiralizer, turn zucchini into

1 Tbsp. olive oil noodles!
Veggies of your choice (We
love onions, mushrooms,
2. Heat olive oil over medium-low heat. Sauté
and peppers. We also like veggies. Add noodles. Sauté just long enough
to toss in a few olives!) to warm, about 3-5 minutes.
Your favorite TIU approved
sauce! 3. Top with prepared lean protein mixed into
4 oz. lean protein, cooked
your fave sauce. We love marinara or pesto &
and mixed in the sauce sun dried tomatoes.
M3
M3 M4 M5
Cozy
CROCKPOT MEALS
Recipes
Rosemary Cauliflower
SOUP
makes 4 servings
4 cups water 1. Combine all ingredients in a crockpot and

1 head cauliflower, cook on low for 5-6 hours.
chopped
3-5 sprigs fresh rosemary

2. Once cooked, remove rosemary sprigs and
blend until smooth in a blender.
1 tsp. oil
1 shallot, chopped
1 tsp. salt
M3
M3 M4 M5
Spicy Mexican
SOUP
makes 4 servings
4 cups water 1. Add all ingredients to the crockpot except

1 can roasted tomatoes for the cilantro and cook on low for 4-5 hours.
1 can black beans, drained
2. Add cilantro when serving.
1 cup fresh or frozen corn
1 red bell pepper, chopped
½ onion, diced
1 Tbsp. chili powder
1 tsp. cumin
1 tsp. salt
1 lime, squeezed
½ cup fresh cilantro
¼ tsp. chili flakes
1 tsp. olive oil
M3
M3 M4 M5
Recipes
Taco Stuffed
BELL PEPPERS
Makes 4 servings
4 large bell peppers 1. Slice the tops off the peppers and scrape out
2 cups crumbled firm tofu the seeds and membranes. Use a toothpick to
or chopped portobello
poke several holes on the bottoms to allow for
mushrooms
drainage; set aside.
½ onion, chopped
1 (15-oz.) can no salt added 2. In a large bowl, combine tofu or portobellos,

black beans, drained and onions, beans, quinoa, carrots, tomatoes,
rinsed
chilies, garlic, chili powder, cumin, salt, and
½ cup uncooked quinoa oregano; mix well.
1 cup finely diced carrots
3. Stuff each bell pepper with the mixture and
½ cup diced tomatoes
stand the peppers upright in the slow cooker.
1 (4-oz.) can diced green
Pour enough water into the pot to barely cover
chiles, drained
the bottom. Cover and cook on the low setting
3 cloves garlic minced
for 6 hours, until peppers are tender and
1 Tbsp. chili powder protein is cooked throughout.
1 tsp. cumin
4. Sprinkle cilantro on top and serve each
1 tsp. salt
pepper with 2 cups of salad greens, a lime
½ tsp. dried oregano
wedge, and optional toppings.
8 cups your fave salad

greens (we love baby
spinach, arugula, and
mesclun!) M3
M3 M4 M5
1 lime, sliced into 4

wedges
Veggie Vegetable & Garbanzo

RATATOUILLE
Makes 4 servings
CURRY
makes 4 servings
INGREDIENTS DIRECTIONS INGREDIENTS

DIRECTIONS
1 Tbsp. olive oil (or enough 1. Heat olive oil in a large pot over medium 1 Tbsp. coconut oil
to coat the pot)
heat. Add the onions and cook until soft and ½ cup chopped onion 1. Heat coconut oil in a large pot over medium
¼ cup finely chopped heat. Add the onions and cook until soft and
translucent, about 3 minutes. Add the garlic 1 Tbsp. curry powder
onions
and cook for about 30 seconds longer. Add translucent, about 3 minutes. Add curry
3 cups cauliflower florets
2 cloves garlic, finely
onion-garlic mixture to slow cooker. powder and cook for another minute. Add
chopped 1 15 oz. can garbanzo
beans, rinsed and drained
onion mixture to slow cooker.
1 ½ cups cubed eggplant 2. Add eggplant, zucchini, chopped tomato,
½ cup coarsely chopped tomato sauce, pepper, salt, and black pepper 1 cup fresh or frozen cut 2. Add cauliflower, garbanzo beans, green
green beans
zucchini to the slow cooker. Stir to combine. beans, and carrots. Stir in broth.
1 cup sliced carrots
½ cup coarsely chopped
tomato 3. Cover and cook on low-heat setting for 4 1/2 3. Cover and cook on low-heat setting for 5
1 14 oz. can vegetable
to 5 hours or on high-heat setting for 2 to 2 1/2 broth to 6 hours or on high-heat setting for 2 1/2 to
½ 8 oz. can no-salt-added
tomato sauce hours. If no heat setting is available, cook for 3 hours. Stir in coconut milk and basil and
1 14 oz. can light coconut
4 to 4 1/2 hours. Garnish with fresh basil! Serve milk enjoy!
⅓ cup coarsely chopped
red or green sweet pepper with 4 - 6 oz of your fave lean protein! ¼ cup shredded fresh
basil leaves
½ tsp. sea salt
⅛ tsp. ground black

pepper
M3
M3 M4 M5
M3
M3 M4 M5
1 Tbsp. fresh basil ribbons
Recipes
Fall
VEGGIE STEW
makes 4 servings
½ onion, diced 1. Add all ingredients into the crockpot and

2 celery, diced cook on low for 5-6 hours. Make sure to
6 cloves garlic, chopped. remove the thyme sprigs before eating!
1 tsp. olive oil
2 parsnips, chopped
2 carrots, chopped
1 medium sweet potato,

chopped
3-5 sprigs fresh thyme
1 tsp. salt
4 cups water
M3
M3 M4 M5
Tofu, Mushroom,
& MISO SOUP
makes 4 servings
(BROTH)
1. Separate the stems from the mushrooms
3 oz. fresh shiitake
and place them in a slow cooker. Slice the
mushrooms
mushroom tops into ¼-inch-thick slices; keep
3 oz. fresh cremini
mushrooms
them covered and chilled in the refrigerator.
3 scallions 2. Trim the roots off the scallions and cut each
8 cups water one crosswise into thirds. Toss the white and
1 large carrot, cut light green pieces into the slow cooker. Thinly
crosswise into 4-5 pieces slice the dark green pieces; keep them covered
1 (1-inch) piece fresh and chilled in the refrigerator.
ginger, peeled and cut into
¼-inch-thick slices 3. Add water, carrots, ginger, tamari, lemon
1 ½ Tbsp. low-sodium peel, and turmeric to the slow cooker. Cover
tamari and cook on the low setting for 6 hours.
Peel from 1 lemon
4. Use a slotted spoon to remove the cooked
⅛ teaspoon ground vegetables.
turmeric
½ tsp. ground black 5. Whisk miso into the broth then add the
pepper reserved mushroom tops, tofu, and spinach.
(SOUP) Stir to combine, cover, and let sit until
¼ cup white miso paste vegetables are tender and tofu is warmed
through, 5 to 7 minutes. Serve with thinly
1 brick (14 oz.) firm tofu, cut
into ¼-inch cubes sliced scallions.
4 cups packed baby
spinach or green chard M3
M3 M4 M5
Recipes
Butternut Squash,
& LENTIL CHILI
makes 4 - 6 servings
(SPICE MIX) 1. Mix all the spices together in a small bowl

1 ½ tsp. ground cumin and set aside.
1 tsp. ground cinnamon
2. Heat coconut oil in a large pot over medium
1 ½ tsp. chili powder heat. Add the onions and cook until soft and
1 tsp. dried oregano translucent, about 3 minutes. Add the garlic,
¼ tsp. chipotle powder jalapeño pepper, and spice mix. Mix to coat
1 tsp. sea salt + more as and then add the mixture to slow cooker.
needed
3. Add the bell pepper, butternut squash,
(CHILLI)
lentils, diced tomatoes, tomato paste,
1 Tbsp. coconut oil vegetable stock, and maple syrup and stir well.
1 large onion, finely
chopped
4. Cook on low for approximately 7 hours or on
high for 4 hours.
4-5 garlic cloves, minced
1 jalapeño pepper, seeded 5. Once chili is done, add finely chopped

and minced (optional, to lacinato kale. Stir to combine and enjoy!
taste)
1 red bell pepper, diced
3 cups diced butternut

squash (about ½ large
butternut squash)
2 cup dry beluga lentils (or

lentils of choice)
1 28 oz can diced tomatoes

(try fire roasted for a smoky
flavor!)
1 Tbsp. tomato paste
2 cups vegetable stock
2 Tbsp. pure maple syrup
4-5 leaves lacinato kale,

stems removed and finely
chopped M3
M3 M4 M5
Mix-and-Match
MEALS
Recipes
Make The Perfect Smoothie

Having a fridge fully stocked for your body-loving, protein-packed Tone It Up smoothies is a
MUST as a #TIUgirl! Thankfully, putting together your fave flavor is easy, especially when you follow
our go-to guide.
G E T YOUR BAS E G OING

1 scoop Tone It Up Protein
1 cup liquid (almond milk, coconut water, coconut milk, cashew milk, hazelnut milk, hemp milk,
coffee or water) - If using espresso, use 1-2 shots + 1 cup liquid!
Frozen Fruit or Cauliflower + 1 cup ice (if desired)
FR OZ EN F R U I T S G R E E NS & VEG G IES NUT B UTTER S

½ frozen banana, pre-sliced + up As many as you like! Optional - for healthy fats & a
to 1 ½ cups frozen fruit We usually add about 1 cup if little extra protein!
example- raspberries (high in fiber!), we add it in .
1 Tbsp. almond butter
mango, pineapple, blueberries, example - spinach, kale, parsley,
strawberries, cranberries, acai (half cucumber 1 Tbsp. peanut butter
packet), pitaya (half packet)
FLAVOR I N G S B OOSTE RS TOP P INGS

For an extra boost, add one of the For added nutrient value, add 1-2 of Choose 1-2 toppings!
following! the following!
1 Tbsp. cacao nibs
1-2 tsp. diced fresh ginger ½ tsp. powdered spirulina or
chlorella 1 Tbsp. unsweetened shredded
1-2 tsp. diced fresh turmeric
coconut
1-2 drops extracts (mint, vanilla, 1 tsp. maca
almond, peppermint, lemon) 2 tsp. hemp seed 1 tsp. chia seeds
½ tsp. cinnamon 1 tsp. chia seed ¼ cup favorite fruit

¼ tsp. nutmeg 1 tsp. flax seed 1 tsp. bee pollen
Recipes
Tray Dinners
Tray Dinners are one of our go-to meals for busy weeknights! They are so simple,
tasty, and you can mix and match all of your fave ingredients.
We like to double the recipe and make extra for leftovers the next day. It makes meal
prep a breeze! Just follow the instructions below for some amazing Tray Dinners!
First, preheat that oven to 375° girl.

Chop ½ cup onions and 2-3 garlic cloves
N EXT, C H OOS E YO U R P IC K YOUR TOS S AL L TOGETH ER

V EG GIES ! P ROTE IN WITH...
This is enough for 1 serving so double or Choose one below. -2 tsp. olive oil
triple if you make it for the week! You can - 4-6 oz. tofu -A pinch of salt
choose up to 3 veggies
- 4-6 oz. tempeh
-1 cup Brussels sprouts, halved AND C HOOS E O NE O F
- ½ cup beans
-1 cup carrots, chopped (chickpea, pinto, black,
THES E S E AS O NINGS
-1 cup green beans kidney, navy) (OP TIONA L!)
-½ cup sweet potato or squash, cubed -1 Tbsp. chili powder
-1 cup fennel, chopped -1 Tbsp. garlic powder
-1 cup cauliflower, chopped -¼ tsp. cayenne pepper
-1 cup broccoli, chopped -1 Tbsp. curry powder

-1 tsp. lemon pepper
You can also serve with a small side
of guacamole!
And bake for 20-40 minutes, depending on the protein you choose!
Recipes
Build Your Own Lean Bowl

Start with cooked quinoa or cauliflower rice for your base! For cauliflower rice, sauté 1-2 cups frozen
cauliflower rice over medium heat for 5-6 minutes in 1 tsp. of olive oil.
V EG GI ES L E AN P ROTE IN S P IC ES / FL AVO R INGS

Pick as many as you like! Pick 4-6 oz. of one of the below. Pick 2 below.
- shredded carrots - 4-6 oz. tofu - 2 Tbsp. pesto
- bell pepper - 4-6 oz. tempeh (recipe on ToneItUp.com)
- broccoli - ½ cup beans - ¼ cup salsa
- tomatoes (chickpea, pinto, black, - 1 jalapeño

kidney, navy) - hot sauce
- green beans
- Brussels sprouts
HE ALTHY FATS HE RB S
- asparagus
Choose one below. Pick as many as you like!
- leeks
- ¼ cup guacamole - cilantro
- onions
- 1 Tbsp. pumpkin/sunflower seeds - parsley
- garlic
- 2 Tbsp. chopped nuts - dill
- green onions
- basil
- mint
Put quinoa or cauliflower rice in a bowl and sauté your chosen veggies until slightly
tender. Season with a sprinkle of salt. Top quinoa or cauliflower rice with cooked
veggies, spices, fresh herbs, and your favorite healthy fat.
Recipes
Beauty Broths
One of the many beauties of this broth is that it’s flexible. If you don’t have all these ingredients on hand, just put in
what you’ve got. Save extra veggies from food prep during the week — like kale stems and carrot peelings — and
toss them in too!
BROTH
Broth makes 4 servings (2 cups each)
MIX-INS
INGREDIENTS DIRECTIONS VEGGIES LEAN PROTEIN
8 cups water
Pick as many as you like! Pick one below.
1. Add everything to a large stockpot. Bring
- kale - ½ cup drained canned
½ head of cabbage, halved to a boil, cover, and simmer for 2 hours. beans (chickpea, pinto,
- carrots
3 large carrots, cut into Alternatively, throw it all into a slow cooker black, kidney, navy)
- collard
large chunks and put it on the low setting for 8 to 12 hours. - 4-6 oz. tofu
greens
-tempeh
3 celery stalks, cut into - broccoli
large chunks 2. Let the broth cool then strain the liquid and
- chard
discard the solids. EXTRAS
1 onion, quartered - celery
Pick as many as you like!
1 garlic bulb, sliced in half 3. Store the broth in the fridge for up to 1 week - cauliflower
- cilantro
crosswise
or in the freezer for up to 1 month. - mushrooms
- parsley
1 bunch of parsley or - squash
4. When ready to serve, combine 2 cups of - dill
cilantro stems - spinach
- basil
½ cup dried shiitake broth in a small saucepan along with whatever - parsnip
- lemon juice
mushrooms add-ins you want. Bring to a simmer over - sweet potato
- lime juice
⅔ cup dried wakame medium-high heat until proteins are cooked - peppers
- seasoning blends (salt-free)
seaweed through and vegetables are tender. - apple cider vinegar
H E A LT H Y F A T S
2-inch piece of ginger, cut Choose one below. - black pepper
into ¼-inch-thick slices
- 1 Tbsp. seeds - sea salt (limit to ¼ tsp.)
1 Tbsp. ground turmeric - 2 Tbsp. coconut milk - ginger
1 Tbsp. peppercorns - ¼ avocado - garlic
- jalapeños
1 Tbsp. olive oil
- cayenne pepper
- miso (limit to 1 tsp.)
- low-sodium tamari (limit to 1 tsp.)
M3
M3 M4 M5
Energizing
SNACKS
Recipes
Pumpkin Spice
DONUT HOLES
makes 12 donut holes (serving size is 2 donut holes)
½ cup almond meal 1. Preheat the oven to 350 degrees.

½ cup Tone It Up Protein
2. Mix all dry ingredients together in a
1 tsp. baking powder
medium bowl.
½ tsp. pumpkin pie spice
3. Add in wet ingredients and stir until fully
¼ tsp. salt
combined.
½ cup pumpkin puree
¼ cup maple syrup 4. Spray cake pop mold with coconut oil.
1 egg
Spoon batter into each hole.
¼ cup almond milk 5. Bake at 350 degrees for 12-15 minutes or

1 Tbsp. coconut oil until a toothpick comes out clean.
½ tsp. vanilla extract 6. Let cool for 5 minutes and remove from
Coconut oil spray mold.
CINNAMON TOPPING 7. Stir together coconut sugar and cinnamon.

1 Tbsp. cinnamon Take each donut hole and roll it into the
mixture, making sure it’s fully coated.
1 Tbsp. coconut sugar
M1 M2 M3 M4 M5
Pumpkin Pie
CHIA SEED PUDDING
makes 3 servings
¼ cup chia seeds 1. Combine all ingredients in a bowl (make

1 cup pumpkin puree sure they’re mixed really well) and let sit in the
1 ½ cup unsweetened fridge for at least 30 minutes.
almond milk
2. Top with pumpkin seeds or cacao nibs
2 Tbsp. maple syrup
(optional). Enjoy!
1 tsp. vanilla
½ tsp. pumpkin pie spice
M1 M2 M3 M4 M5
Recipes
Chocolate Peanut Butter

CHIA SEED PUDDING
makes 2 servings
1 scoop Chocolate Peanut 1. Add protein powder, almond milk, and

Butter Tone It Up Protein
maple syrup to a high-speed blender and
1 cup almond milk
blend until smooth.
1 tsp. pure maple syrup
2. In a small container with a tight-fitting lid,
2 Tbsp. chia seeds
add the almond milk mixture and chia seeds.
¼ cup fresh raspberries
Stir well to combine and store in the fridge
¼ fresh banana, sliced with a lid overnight.
1 tsp. peanut or almond
butter 3. When the pudding is thick, add ¼ cup of it
Sprinkle of chia seeds
to a small glass or bowl. Add a layer of fresh
raspberries and banana, then pour another
¼ cup pudding on top. Garnish with the
remaining raspberries and banana, nut butter,
and a sprinkle of chia seeds.
M1 M2 M3 M4 M5
Pick- Me- Up
CHIA SEED PUDDING
makes 3 servings
½ cup coconut milk 1. Add coconut milk, almond milk, and maple
½ cup unsweetened syrup to a large bowl and then stir in chia
almond milk
seeds.
1 Tbsp. pure maple syrup
2. Whisk together and allow to sit for 3
¼ cup whole chia seeds
minutes. Whisk it again before covering and
TOPPINGS
placing in the fridge for an hour or overnight.
(PER SERVING)
1 Tbsp. unsweetened 3. Top with coconut flakes and cacao nibs

coconut flakes before serving and enjoy!
1 tsp. cacao nibs
M1 M2 M3 M4 M5
Recipes
Three Bean
SALAD
makes 3 servings
½ cup cannellini beans 1. Combine all ingredients in a bowl. Mix and

½ cup garbanzo beans enjoy!
½ cup kidney beans
¼ cup diced celery
2 Tbsp. chopped red

onions
2 Tbsp. chopped rosemary
2 Tbsp. olive oil
Pinch of salt and pepper
M2 M4
Spicy Quick
PICO GUAC
makes 4 servings makes 4 servings
INGREDIENTS DIRECTIONS INGREDIENTS DIRECTIONS
2 tomatoes, cut into small 1. Combine all ingredients in a jar and allow to 1 avocado 1. Combine all ingredients in a bowl and mash
cubes
sit for at least 30 minutes before serving. Serve ¼ cup red onion, diced to combine.
⅓ cup red onion, diced
with sliced veggies! ½ jalapeño, diced
½ jalapeño, diced
2. Serve with your fave veggies!
1 lemon, squeezed
2 limes, juiced
Pinch of salt
¼ cup cilantro
Pinch of salt
M2 M4 M2 M4
Treats You'll
FALL FOR
Recipes
Peanut Butter
COOKIES
Makes 12 cookies (serving size is 2 cookies)
2 scoops vanilla 1. Preheat oven to 350 degrees.

Tone It Up Protein
¼ cup egg whites 2. Mix together all ingredients.

1 cup peanut butter 3. Roll dough into approximately 2 Tbsp. balls
and then flatten balls with fork to form cookie
shape.
4. Cook for 10 minutes. Bon appetit bombshell!
Maple Cinnamon Latte

COOKIES
Makes 12 cookies (serving size is 1 cookie)
3 scoops Café Latte 1. Preheat oven to 350 degrees and prepare a

Tone It Up Protein
baking sheet with parchment paper.
¾ cup oat flour
¼ tsp. baking soda

2. Combine all dry ingredients in a medium
bowl. Stir to combine.
¼ tsp. salt
1 tsp. cinnamon 3. In a separate bowl, combine all wet

1 large egg white ingredients except water. Stir well to combine.
4 Tbsp. maple syrup 4. Add dry ingredients to wet ingredients and

¼ cup tahini slowly stir in water until a dough forms.
¼ tsp. vanilla
5. Make tablespoon-size balls and place on
4 Tbsp. water prepared baking sheet. Use a fork to gently
1 tsp. cinnamon & 1 Tbsp. smash down cookies. Sprinkle with cinnamon
maple sugar for topping & maple sugar topping.
(optional)
6. Cook for about 7 minutes.
Recipes
Avocado Peanut Butter

BROWNIES
makes 9 servings
2 avocados, mashed 1. Preheat oven to 350 degrees.

2 Tbsp. melted coconut oil
2. In a bowl, combine wet ingredients (except
2 eggs
the peanut butter).
½ cup maple syrup
3. In a separate bowl, combine dry ingredients.
1 tsp. vanilla extract
¼ cup vanilla Tone It Up 4. Mix wet ingredients into dry ingredients.

Protein
5. Pour mixture into a baking pan sprayed
½ cup oat flour or almond
flour with coconut oil spray.
¼ cup unsweetened cocoa 6. Top with peanut butter, with a few dollops
½ tsp. baking powder around the entire pan. Use your knife to drag
¼ tsp. salt peanut butter through the mixture to create
2 Tbsp. peanut butter swirls.
Coconut oil spray 7. Bake for 30-35 minutes, or until a toothpick

comes out clean.
Congrats!
You did it girl! You crushed 31 days of booty-kicking workouts, nourishing
meals, and so much love and care for your gorgeous body, mind, and
soul! Not only have you inspired us and the community, but you have
been inspiring yourself every day. You've proven to yourself that you CAN
accomplish anything you set your heart and mind to...because you are
strong, brilliant, and powerful.
We can't wait to continue this journey with you. This is just the beginning of
a beautiful adventure!
xxo,
WE CAN’T WAIT TO SEE YOUR TRANSFORMATION PHOTOS!

POST THEM WITH #TIUTRANSFORMATION
YOUR OFFICIAL
RETAILER
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The unauthorized reproduction or distribution of this copyrighted work is illegal. Criminal copyright infringement, including infringement without
monetary gain, is investigated by the FBI and is punishable by up to five years in federal prison and a fine of up to $250,000.
Tone It Up Nutrition Plan
The Recipes provided herein contain ingredients that may cause allergic reaction in some individuals. These recipes are suggestions only. Do
not make a recipe that contains ingredients that you are allergic to. If you are unsure about potential allergic reactions please consult your
family physician. If you would like advice on how to replace certain ingredients feel free to email contact@toneitup.com
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
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Any application of the recommendations set forth in this website and program from Tone It Up LLC, ToneItUp.com TM, or in any personal
consultation by phone, email, in-person, or otherwise, is at the reader’s discretion and sole risk. The information offered is intended for people in
good health. Anyone with medical problems of any nature should see and consult a doctor before starting any diet or exercise program. Even if
you have no known health problems, it is advisable to consult your doctor(s) before making major changes in your lifestyle.
The material contained on ToneItUp.com and in the Tone It Up Nutrition Plan, is provided for educational and informational purposes only and is
not intended as medical advice. The information contained on this website and program should not be used to diagnose or treat any illness. All
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The authors of The Tone It Up Nutrition Plan are not doctors. The advice the authors provide herein, is based on years of practical application,
dealing with the needs of their own health and physique as well as the needs of others. Any recommendations the authors may make to you
regarding diet, including, supplements and herbal or nutritional treatments must be discussed between you and your doctor(s) to ensure
protection for client and Tone It Up.

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VEGETARIAN EDITION

©2019 Tone It Up ®. All Rights Reserved.

GET READY FOR THE CHALLENGE 05

CUSTOMIZE YOUR PLAN 52

Love your trainers,

Checklist for Success

INVITE YOUR GIRLS

PREP YOUR WORKOUT SPACE

Checklist for Success

GET YOUR WATER BOTTLE

YOUR "A" GAME!

31 Day Challenge Q+A

Can I substitute ingredients?

Are there "cheat days"?

When should I eat my meals?

When should I work out?

Why have Tone It Up Protein over other proteins?

What will my results be?

FRUIT & VEGGIES FROZEN SECTION

Pre-chopped Veggies (green beans, Brussels sprouts

Seasonal Fruits Mango

Packaged Pomegranate Seeds Pineapple

Sliced Apples All fruits

PRE-MADE MUST HAVES

Guacamole (check label)

Everything But The

5 oz. Greek, 5 oz. Greek, 5 oz. Greek, Enjoy a couple

Treat yourself to a glass

VEGGIES FRUIT ¨¨ Hot Sauce (optional)

¨¨ Mushrooms ¨¨ Egg Whites ¨¨ Unsweetened Plant-Based

¨¨ Radish ¨¨ _____________________________________ ¨¨ Tone It Up Protein (Vanilla)

¨¨ Prep your lean proteins

¨¨ Slice and freeze bananas for smoothies

¨¨ Prep the Cranberry Orange Mini Muffins

¨¨ Prep the Pumpkin Pie Chia Seed Pudding

¨¨ Cook and prep quinoa for the week

Vanilla Latte Smoothie + Vanilla Latte Smoothie +

3 Cranberry Orange Mini 3 Cranberry Orange Mini

Leftover Fall Harvest Tray

5 oz. Greek, coconut, or

4 oz. lean protein + 2 cups

PM Ginger lemon tea PM Sparkling water + lemon

¨¨ Daily Workout ¨¨ Daily Workout

4 egg whites + 1 whole egg +

1 apple, sliced + 1 Tbsp. 3 Cranberry Orange Mini

M3 Burrito Grain Bowl M3 Fall In Love Kale Salad

Pumpkin Pie Chia Seed

Cauliflower Bolognese + 4 oz. Leftover Cauliflower

Treat yourself to a glass of

¨¨ Daily Workout ¨¨ Daily Workout

4 egg whites + 1 whole egg +

1 apple, sliced + 1 Tbsp. Tone It Up Protein Shake

Head out for a TIU

5 oz. Greek, coconut, or 5 oz. Greek, coconut, or

M5 M5 Try a new recipe from

Optional TIU approved

¨¨ Daily Workout ¨¨ Daily Workout

Tone It Up Pancakes or Waffles

Piece of fruit or 8 oz. fresh

Everything But The Kitchen Sink

Enjoy a couple of Pumpkin

Mix-And-Match Beauty Broth + 2

PM Ginger lemon tea

2 Zucchini + Onion 2 Zucchini + Onion Pumpkin Pancakes

¨¨ _ ¨¨ _ Tone It Up Protein and meal prep