table of contents...recipes 76 customize your plan 69 tiu approved 11 your summer tone up workouts...

BY PERSONAL TRAINERS & NUTRITION COACHES

KARENA DAWN & KATRINA SCOTT

WITH REGISTERED DIETITIAN

LORI ZANINI

©2020 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.

RECIPES 76

CUSTOMIZE YOUR PLAN 69

TIU APPROVED 11

YOUR SUMMER TONE UP WORKOUTS 05

WEEK 1 15

WEEK 2 24

WEEK 3 33

WEEK 4 42

WEEK 5 51

WEEK 6 60

TABLE OF CONTENTS

GET READY 07

GUIDELINES 09

We’re so happy you’re here! Karena and I are beyond grateful to be your trainers and friends,

and we can’t wait to start the Summer Tone Up with you!

Before we dive in, we want to take a minute to recognize that this year has been challenging

for all of us. We’re experiencing something none of us have before, and it’s unprecedented and

uncertain. YOU’RE NOT ALONE! This is new for all of us, and we have one goal in common — to

connect, to support each other, and to do everything with love. 💛💛

This time has taught us to appreciate every single day we can move and nourish our bodies

and every day we can connect with our communities. Through it all, this Tone It Up community

has given us so much strength!

So let’s come together for a new shared goal — to feel healthy, confident, motivated, and

inspired with the Summer Tone Up! With this 6-week meal plan, you can nourish your beautiful

body no matter where you are or what your life looks like right now. Karena and I created this

meal plan to be super flexible and doable for you. All the recipes are easy, quick, and can be

made from home. (If I can make them, anyone can, I promise!)

Only have 10 minutes to throw dinner together? There’s a recipe for you! Feeling inspired and

want to create a beautiful smoothie bowl at home? That’s in here too! Can’t get some of the

ingredients? That’s OK! You can easily swap ingredients or mix and match meals to make it

work for YOU!

We’re here to support you through this series and always! Let’s do this...TOGETHER!

Love you endlessly,

Hey Beau t i f u l !

Summer Tone Up

5

Download Your TIU App

Download Your Tone It Up AppYour Tone It Up App has everything you need to get started:

• All of your NEW Summer Tone Up workouts ~

HIIT, toning, yoga sculpt, cardio, abs, and more!

• Weekly programs to follow

• Post-workout selfies

• Progress tracking

• Summer Tone Up recipes

• Nutrition guidelines & tips

• And so much more!

When you sign up for your Tone It Up app you immediately receive your Summer Tone Up program!

You also receive unlimited access to hundreds of workout videos, a library of recipes, and all of the Tone It Up programs!

YOUR SUMMER TONE UP PROGRAM

• Tap the “Join” button and you’re in!

• We’re starting the program as a team

on May 11!

• Join us or start at a later date that works

best for your schedule.

• Follow the weekly plan in your program!

• Start from the top and work your

way down.

• Check in with us ~ share your weekly

progress and your post-workout

selfies on Instagram using the hashtag

#SummerToneUp and tagging

@ToneItUp @KatrinaScott @KarenaDawn

http://toneitup.com/activate?utm_source=product&utm_medium=meal_plan&utm_campaign=summer_toneup_20

Summer Tone Up

Download Your Tone It Up AppWHAT KIND OF WORKOUTS ARE INCLUDED?

Your Summer Tone Up program features incredible new workouts for every fitness level as well as mini checkin challenges! You’re going to love new workouts including K&K Total Body Strength, Flex Fire, Supercharged HIIT, Kettle Booty Max, Extreme Abs, Barre Booty HIIT, and more! These workouts will make you feel amazing ~ incredible results ahead!

WHAT IF I CAN’T START ON MAY 11?

That’s one of our favorite parts of the app! We LOVE starting together as a team, but if you can’t start on the same date, you can join the Summer Tone Up program at ANY TIME! Just go to your app programs and tap the “join” button!

HOW DO I CAST THE WORKOUTS ON A LARGER SCREEN?

We gotchu! For a larger screen you can:

• Rotate your phone horizontally

• Use the “cast” button to cast your

workouts to Google Chromecast devices

• Mirror your phone with an AppleTV

6

Download Your TIU App

Summer Tone Up

INVITE YOUR GIRLS

Having an accountability partner

is KEY for you during this series

— you can motivate each other

to crush your TIU app workouts

and swap recipe ideas. Invite your

girlfriends to join you by pressing

the "share" icon in your TIU app to

send your girls a direct link! And

connect with the entire community

of strong, empowered TIU women

on Instagram #SummerToneUp

#TIUTeam ~ post a selfie and

introduce yourself!

PREP YOUR WORKOUT SPACE

Your Tone It Up App workouts are

designed to be done at home or

wherever is convenient for you!

Throughout the Summer Tone Up

you’ll be toning, strengthening,

and feeling the burn using a yoga

mat, dumbbells, booty bands,

resistance band, 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

Target? Grab everything you need

on Target.com HERE!

7

Get Ready

Checklist for Success

https://www.target.com/p/tone-it-up-dumbbell-sports-3lb/-/A-53021545

https://www.target.com/p/tone-it-up-bootyful-booty-band/-/A-54146826

https://www.target.com/p/tone-it-up-resistance-band/-/A-53033643

https://www.target.com/p/tone-it-up-kettle-bell-sports-8lb/-/A-53033625

https://www.target.com/b/tone-it-up/-/N-j3qi6#?lnk=snav_rd_tone_it_up

Summer Tone Up

STOCK UP ON PROTEIN Protein will fuel your fitness journey and give you the best results! Tone It Up Protein is clean, gluten-free, non-GMO, and so delicious in pancakes, smoothies, muffins, and more! You can grab your Tone It Up Protein at Target or on Target.com! Check it out here! Tone It Up Bars, Bites, and Shakes are the perfect protein-filled snacks to keep in your pantry!

Did you see we just launched NEW Unsweetened Vanilla & Chocolate Protein Powders at Target?! They’re the same amazing flavor as your fave TIU protein, minus any sweetener! They’re perfect for you to customize exactly to your liking, whether you want something on the sweet or savory side. You can order on Target.com! We can’t wait to see how you like them.

GET GLOWING WITH COLLAGEN Tone It Up Marine Collagen delivers beauty from the inside out. Collagen is packed with amino acids that support gorgeous glowing skin, radiant flowing hair, and strong nails. And it’s so easy to mix in everything! We mix it into hot and cold drinks and baked goods from this plan. Grab your collagen at Target or Target.com here! We also love to add the Tone It Up Collagen Creamer to our morning coffee or matcha, it’s the perfect match! And have you seen the NEW Tone It Up Vitamin C + Collagen?! It’s a beauty and immunity boost all in one! Grab it here!

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 from Target here.

YOUR “A” GAME 💪 💪

8

Get Ready

Checklist for Success

https://www.target.com/c/nutrition-weight-loss-health/tone-it-up/-/N-5xu0dZj3qi6?type=products&lnk=Nutrition

https://www.target.com/p/tone-it-up-powder-choc-unsweetened-14-32oz/-/A-78655978

https://www.target.com/p/tone-it-up-collagen-protein-powder-4-94oz/-/A-75664711

https://my.toneitup.com/collections/collagen/products/vitamin-c-collagen

https://open.spotify.com/user/1299745436

https://www.target.com/p/tone-it-up-water-bottle-white-17oz/-/A-53020734

Summer Tone Up

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. View our Ingredient Substitutions page for some examples.

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. 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 gluten-free, non-GMO, and it has simple, clean ingredients. We don't recommend any protein with a lot of ingredients that you can't pronounce. You can find Tone It Up Protein powders and snacks at your local Target and here!

What will my results be? The Summer Tone Up will help you feel your best!

• 💛 You’ll feel lean, fit, and toned

• 💛 Your energy levels will rise!

• Your skin will be glowing

• You’ll sleep better

• You'll feel connected to the #TIUteam

• Best of all, you’ll feel more motivated, confident, and empowered than ever! Plus, you’ll have so much fun!

9

Guidelines

Summer Tone Up Q&A

http://toneitup.com/activate?utm_source=product&utm_medium=meal_plan&utm_campaign=summer_toneup_20

https://www.target.com/c/nutrition-weight-loss-health/tone-it-up/-/N-5xu0dZj3qi6?type=products&lnk=Nutrition

Summer Tone Up

EAT LEAN, CLEAN, 'N GREENThis is KEY to your success! It means you’ll be

eating clean, unprocessed, whole foods — think

plenty of lean proteins, leafy greens, and healthy

fats.

HAVE 5 MEALS A DAY Yes 5! You’ll be keeping your metabolism and

energy levels boosted all day long with these

meals ~

M1: Breakfast

M2: Mid-morning snack

M3: Lunch

M4: Energizing afternoon snack

M5: Dinner

AIM TO CHOOSE HIGH QUALITY FOODS AND INGREDIENTS Choose to limit fried foods, high fructose corn

syrup, etc. and include high quality ingredients

that are minimally processed, organic when

available, and that you prepare at home.

ENJOY TIU APPROVED TREATS You have so many amazing treats to choose from

~ cookies, muffins, donuts, and dark chocolate

recipes! Check out the recipes in this plan and

ToneItUp.com! For this series, we suggest you

limit late-night treats and go for a sparkling water

or kombucha instead.

LIMIT STARCHES IN THE AFTERNOON AND EVENINGInstead of wondering what pasta, rice, potato,

bread, or carb you need to add to dinner, you’re

making delicious meals with protein and healthy

fats. You’re reaching for foods that help your

metabolism through the night, not foods that

will spike your blood sugar, causing your body to

release insulin and cortisol and decrease the fat-

burning hormones you want working overtime.

When can you have your Ezekiel bread, sweet

potato, brown rice, and other TIU approved

starches? Meals 1, 2, 3 baby! You’ll have all day to

burn through that fuel. We promise, when you're

consistently following this, those muscles will

start poppin’ first thing in the morning!

WINE + COCKTAILSWe’re the last trainers to ever tell you that

you can’t have that glass of champagne at a

girlfriend’s birthday. We like to choose 3 nights or

less per week to have 2 or fewer drinks. A lot of

you may even choose to drink nothing at all. Do

YOU girl!

WHAT IF I SLIP UP?If you get off track for a meal, don’t let it get you

down. It happens to all of us so please don’t be

hard on yourself! The best way to recover is to

get right back up for the next meal. Don’t think

of everything day to day or week to week. Then

we’re always starting on a Monday, right? So if

you slip up on a Wednesday, Thursday morning

grab a light breakfast, do your workout, and

you’re golden!

10

Guidelines

Nutrition Guidelines

Summer Tone Up

FRUIT & VEGGIES

Pre-chopped Veggies (Green Beans, Snap Peas, Mini Peppers, Cherry Tomatoes, Stir-Fry Mixes)

Sliced Mushrooms

Shaved Brussels Sprouts

Pre-Washed Salad Mixes (We Love Kale, Spinach, or Arugula!)

Seasonal Fruits

Packaged Pomegranate Seeds

Sliced Apples

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

Prepared Sashimi + Ginger

Pre-Made Salads (Look for ones with Protein, Veggies, and Light On Dressing)

FROZEN SECTION

Brussels Sprouts

Kale

Spinach

Veggies

Strawberries

Blueberries

Mango

Pineapple

All Fruits

Frozen Cauliflower

We love getting quick and easy snacks at the grocery store! Secret tip: Target delivery has been saving us right now! 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!

11

TIU Approved

TIU Approved

Summer Tone Up

100-150 CALORIES

200-250 CALORIES

5 egg whites1 cup plain yogurt (almond or coconut)

1 tablespoon extra virgin olive oil2 tablespoons chia seeds

½ cup cooked quinoa ½ medium (5 oz) avocado

1/3 cup guacamole3 oz canned tuna, in water, drained

3 oz skinless chicken3 cups cooked and chopped kale

3 tablespoons ground flaxseed3 oz grilled shrimp

¼ cup almonds1 cup pineapple

1 banana1 large apple

2 dates1/2 cup dried mango

2 inch square dark chocolateTone It Up Protein Bites

Tone It Up Protein ShakeTone It Up Protein Bar (160 calories)

1 scoop TIU protein powder3-4 TIU mini muffins

1 medium baked potato

1 cup beans¼ cup chopped walnuts

¼ cup unsalted sunflower seeds ¼ cup hemp seeds

¼ cup unsweetened coconut chips2 tablespoons natural peanut or almond butter

1 cup cooked amaranth4 oz tempeh

4 oz cooked salmon2 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

If you’re not looking to lose weight, did a long workout, are 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!

12

TIU Approved

Calorie Add-ons

Summer Tone Up

Want to make a recipe but missing ingredients or have an allergy?Check out some of our fave alternatives to use!

13

TIU Approved

Ingredient Substitutions

Ezekiel Bread Organic whole wheat bread, gluten free bread 1:1 ratio

Unsweetened Almond Milk Unsweetened coconut milk, oat milk, or soy milk 1:1 ratio

Avocado (1/4 medium avo) Equal to about 1 tablespoon tahini, nut butter, or sunflower seed butter 1:1 ratio

Olive Oil Coconut oil, avocado oil 1:1 ratio

Tofu Tempeh or seitan 1:1 ratio

Quinoa (1/2 cup) 1/2 black beans or medium baked sweet potato 1:1 ratio

Greek Yogurt Coconut, cashew or almond yogurt, coconut kefir, chia pudding 1:1 ratio

Almond Flour Coconut flour3:1 ratio (for cooking purposes)

Almonds Walnuts, pecans, pistachios, cashews 1:1 ratio

Pumpkin Seeds Chia, hemp, or flaxseeds 1:1 ratio

Unsweetened Coconut Flakes Cacao nibs1:1 ratio (appropriate when used as a topping, not when baking)

Fresh Pineapple or Mango Frozen pineapple or mango 1:1 ratio

Hummus Quick guac or tahini 1:1 ratio

Fresh Herbs (1 tsp) Dried herbs (1 tsp) 3:1 ratio

Garlic Clove 1/2 tsp garlic powder 2:1 ratio

Grated Ginger Root (1 tsp) 1/4 tsp dried ground ginger 4:1 ratio

Shallots Yellow onion 1:1 ratio

Radishes Jicama 1:1 ratio

Maple Syrup or Honey Date paste (6 dates +1 cup water blended yields about 1 cup paste)1/3 cup date paste for 1/4 cup honey or maple syrup

Fresh Raspberries Frozen raspberries, or your fave frozen berries 1:1 ratio

Zucchini Eggplant or yellow squash 1:1 ratio

Ingredient Recipe Calls For TIU Approved Substitution or Replacement Ratio

Summer Tone Up

TIU Staples (foods that are good for 4+ weeks)

Longer Lasting Fresh Produce (2+ weeks)

• Almond meal

• Cacao nibs

• Coconut flour

• Coconut aminos

• Coconut oil

• Matcha

• Honey

• Maple syrup

• Frozen fish/seafood (Salmon, Mahi Mahi, Shrimp, etc)

• Nuts (Almonds, Walnuts, Pistachios, etc)

• Seeds (Chia, Flax, Pumpkin, Hemp)

• Unsweetened plant-based milk (Unopened)

• Unsweetened coconut

• Gluten free rolled oats

• Frozen fruit (Cherries, Pineapple, Mango, Bananas, Berries)

• Frozen veggies (Broccoli, Asparagus, Brussels, Bell Peppers, etc)

• Ezekiel or other TIU approved whole wheat bread (Bread can be frozen)

• Dried goji berries

• Tahini

• Canned tuna in water

• Frozen cauliflower rice

• Natural nut butters

• Coconut water

• No salt added canned beans (Garbanzo, Black, etc)

• TIU protein, protein bars, shakes, collagen, collagen creamer

• Olives

• Uncooked quinoa

• Olive oil

• Dried spices, herbs, and seasonings (Ground cinnamon, Himalayan sea salt, etc)

• Frozen edamame

• Tofu (unopened)

• Onions

• Carrots

• Citrus (lemons, limes, oranges)

• Ginger - also can peel and grate fresh ginger and freeze in an airtight container on parchment paper. will keep for up to 6 months

• Avocados - unripe avocados take up to 7 days to ripen. after they are ripe, they can be mashed and frozen for 3 to 6 months

• Bell Peppers - best way to store them is uncut, in refrigerator. can also chop them and store in freezer

• Celery

• Sweet potatoes

• Green onions/scallions

• Garlic - garlic can last up to six months

• Jalapeños -they last longer if they are whole

• Apples - 4 to 6 weeks in the refrigerator

• Shallots - will last up to one month if stored at room temperature (uncut)

14

TIU Approved

Tone It Up Staples

Summer Tone Up

WEEK 1

Summer Tone Up

Sparkling Water + Lemon

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Piece of Fruit or

8 oz Fresh Green Juice

Coffee/Tea w/ TIU Collagen + Meta-D or

Bombshell Spell


Bombshell Spell


Bombshell Spell


Bombshell Spell


Bombshell Spell


Bombshell Spell


Bombshell Spell



Ginger Lemon Tea Treat Yourself to a Glass of Wine or Kombucha + a TIU Approved Dessert

Ginger Lemon Tea Optional TIU Dessert

Cherry Chia Pudding

Cherry Chia Pudding

3 Strawberry Shortcake Mini

Muffins


MuffinsTIU Protein Shake

Your Fave TIU Roll or Wrap + 1 Piece of

Fruit

Leftover Faux-lafel Tray Bake

1 Cup Veggies + 1/4 cup Hummus or

Quick Guac

Summer Bounty Grain Bowl


Tone It Up

Protein Bar

1 Cup Veggies + 1/4 cup Hummus or

Quick Guac

Faux-lafel Tray Bake (Save Leftovers for Tomorrow's Lunch!)


Muffins

Immunity Boost Breakfast Bowl

1 Apple, Sliced+ Cinnamon

Pick Me Up Chia Pudding

Try a New Recipe from the Plan

Taco Tuesday! Spicy Mango Black Bean

Tacos + 1/4 Avocado + 1 cup Cauliflower Rice

(Cooked in 2 tsp Olive Oil)

TIU Protein Pancakes + 1/2 cup Berries

Drizzled with 1 tsp Almond Butter


TIU Pancakes or Waffles + 1/2 cup Berries Drizzled with 1 tsp Almond Butter

Your Fave TIU Smoothie

Order Takeout From Your Fave Local

Restaurant!

Everything But The Kitchen Sink Salad +

4 oz. Lean Protein

Your Choice

Your Fave TIU Roll or Wrap + 1 Piece of

Fruit

Your Choice

4 oz Lean Protein + 2 cups Lightly Steamed Veggies + 2 tsp Olive

Oil + 1/2 cup Beans or Quinoa + Fave Spices

Beautiful Buddha Bowl

5 oz Yogurt + 2 tsp Cacao + 1/2 cup

Strawberries

Enjoy a Couple

of Blondie Muffins

While Meal Prepping

M1

M2

M3

M4

M5

Tone It Up

Protein BarPick Me Up Chia

Pudding

Week 1

AM

PM

Summer Tone UpWeek 1 Grocery List

17

When you plan your meals for the week, take stock of what you have at home and what you need to pick up.

V E G G I E S

¨ Basil

¨ Cauliflower

¨ Cauliflower Rice

¨ Cilantro

¨ Corn

¨ Crimini Mushroom Caps or Baby Bella Mushrooms

¨ Endive Lettuce Leaves

¨ Garlic

¨ Heirloom Tomatoes

¨ Jalapeño

¨ Kale Leaves

¨ Mixed Greens

¨ Radicchio

¨ Red Bell Pepper

¨ Red Onion

¨ Shelled Edamame

¨ Sprouts

¨ Sweet Potato

¨ Tuscan Kale

¨ Yellow Onion

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________ F R U I T

¨ Apple

¨ Avocado

¨ Bananas

¨ Berries

¨ Fresh or Frozen Bing Cherries

¨ Lemon

¨ Lime

¨ Mango

¨ Peach

¨ Strawberries

¨ Almond Milk

¨ Coconut Milk

¨ Dijon Mustard

¨ Non-fat Greek Yogurt

¨ Your Favorite Nuts and Seeds

¨ Your Favorite Plant-Based Milk

¨ ____________________________________ P A N T R Y

¨ Tone It Up Protein

¨ Tone It Up Protein Bars & Bites

¨ Tone It Up Protein Shake

¨ Tone It Up Marine Collagen

¨ Almond Flour of GF Oat Flour

¨ Apple Cider Vinegar

¨ Apple Juice

¨ Baking Powder

¨ Bee Pollen (optional)

¨ Cacao Nibs

¨ Chia Seeds

¨ Coconut Oil Spray

¨ Coffee/Tea/Espresso

¨ Dried Goji Berries

¨ Hemp Seeds

¨ Honey

¨ MCT Oil (optional)

¨ Maple Syrup

¨ Olive Oil

¨ Peach Vinegar or White Balsamic Vinegar

¨ Pepper

¨ Pineapple Juice

¨ Quinoa

¨ Red Wine Vinegar

¨ Sea Salt

¨ Unsweetened Coconut Flakes

¨ Vanilla Extract

¨ Your Favorite Fruit or Fresh Green Juice

¨ _____________________________________

¨ _____________________________________ P R O T E I N & M I S C

¨ Eggs

¨ Egg Whites

¨ Extra-Firm Tofu

¨ Your Favorite Ground Meat (Turkey, Chicken, or Lean Beef)

¨ White Fish or Shrimp

¨ Your Favorite Lean Proteins C A N N E D I T E M S

¨ Chickpeas

¨ Black Beans

¨ _____________________________________

¨ _____________________________________ D I P S & F L A V O R I N G S

¨ Cayenne

¨ Cinnamon

¨ Coriander

¨ Cumin

¨ Curry Powder

¨ Garlic Powder

¨ Ground Cardamom

¨ Hummus or Guac

¨ Onion Powder

¨ Paprika

¨ Red Pepper Flakes

¨ Tahini

¨ TIU Approved Condiments (optional)

¨ Your Favorite Spices

¨ _____________________________________ N U T S , S E E D S , M I L K S & B U T T E R S

¨ Almond Butter

Grocery List

Summer Tone Up

Grocery List

Week 1 Grocery List

18

¨ Wine for WNW! (optional)

¨ _____________________________________

¨ _____________________________________ M A K E I T Y O U R O W N ! (Make sure to grab ingredients for these recipes! )

¨ Your Fave TIU Approved Weekend Breakfast

¨ Your Fave TIU Smoothie

¨ Your Fave Lean Bowl

¨ Optional TIU Approved Desserts

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

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Summer Tone UpWeek 1 Meal Prep

¨ Wash & chop veggies

¨ Prep your lean proteins

¨ Slice and freeze bananas for smoothies

¨ Prep your Meta D or Bombshell Spell

¨ Prep the Strawberry Shortcake Mini Muffins

¨ Prep the Cherry Chia Pudding

19

Meal Plan

Summer Tone UpWeek 1

M1

AM

PM

M2

M3

M4

M5

Cherry Chia Pudding

¨ Daily Workout

¨ Drink 8-10 glasses of water

¨ Daily Workout


Cherry Chia Pudding

3 Strawberry Shortcake Mini Muffins



Leftover Faux-lafel

Tray Bake

1 cup Veggies + 1/4 cup. Hummus or Quick Guac

Faux-lafel Tray Bake (Save Extras for Tomorrow’s Lunch!)

Taco Tuesday! Spicy Mango Black Bean Tacos + 1/4 Avocado + 1 cup Cauliflower Rice (Cooked in 2 tsp Olive Oil)

1 cup Veggies + 1/4 cup. Hummus or Quick Guac

Coffee / Tea w/ TIU Collagen + Meta D or Bombshell Spell


20

Day 1 Day 2

M1

AM

PM

M2

M3

M4

M5

Sparkling Water + Lemon Ginger Lemon Tea

Summer Tone Up

¨ Daily Workout


¨ Daily Workout


Tone It Up Protein Shake


Tone It Up Protein Bar Pick-Me-Up Chia Seed Pudding

Try a New Recipe from the Plan

4 oz Lean Protein + 2 cups Lightly Steamed Veggies + 2 tsp Olive Oil + 1/2 cup Beans or Quinoa + Fave Spices

Treat Yourself to a Glass of Wine or Kombucha + a TIU Approved Dessert


M1

AM

PM

M2

M3

M4

M5



21

Day 3 Day 4

Summer Bounty Grain BowlYour Fave TIU Roll or Wrap + 1 Piece of Fruit

M1

AM

PM

M2

M3

M4

M5


TIU protein pancakes +

1/2 cup. Berries Drizzled

with 1 tsp Almond Butter

Week 1

Summer Tone Up

¨ Daily Workout


¨ Daily Workout


TIU Pancakes or Waffles + 1/2 cup Berries Drizzled with 1 tsp Almond Butter

1 Apple, Sliced + Cinnamon Piece of Fruit or 8 oz Fresh Green Juice

Your Fave TIU Roll or Wrap +

1 Piece Fruit

Order Takeout from Your Fave Local Restaurant!

Pick-Me-Up Chia PuddingTIU Protein Bar

Your Choice Beautiful Buddha Bowl

Sparkling Water + Lemon Ginger Lemon Tea



22

Day 5 Day 6

M1

AM

PM

M2

M3

M4

M5

M1

AM

PM

M2

M3

M4

M5


Week 1

Summer Tone Up

¨ Daily Workout (Or Rest Day)


Your Fave TIU Smoothie

5 oz Yogurt + 2 tsp Cacao +

1/2 cup Strawberries

Everything But The Kitchen

Sink Salad + 4 oz. Protein

Enjoy a Couple of Blondie Muffins while Meal Prepping

Your Choice

Ginger Lemon Tea

M1

AM

PM

M2

M3

M4

M5


23

Day 7

Week 1

Summer Tone Up

WEEK 2

Summer Tone Up


5 oz Yogurt + 2 tsp Cacao +

1/2 cup Strawberries

Fave Weekend Breakfast from the

Plan

TIU Pancakes or

Waffles Drizzled with 1

tsp Almond Butter + A

Piece of Fruit

Ginger Lemon TeaOptional TIU

Approved Dessert



Ginger Lemon TeaSparkling Water +

Lemon

2 Zucchini Caramelized Onion Egg Muffins +

1/4 Avocado + 1/2 cup Berries

2 Zucchini Caramelized Onion Egg Muffins +

1/4 Avocado + 1/2 cup Berries

Your Fave TIU Smoothie + 2 Zucchini + Caramelized Onion Egg

Muffins

Necta-Green Toast + 5 oz Yogurt


3 Blondie Muffins

2 Matcha Protein Bites

1 cup Carrots + 1/4 cup Hummus

or Guac

3 Blondie Muffins 3 Blondie Muffins1 Apple, Sliced + 1 Tbsp. Almond

Butter TIU Protein Shake

2 cup Veggies +

1/4 cup Guac

Tone It Up

Protein Bar

Tone It Up

Protein Bar2 Matcha Protein

Bites

Mezze Grain Bowl Mezze Grain BowlK&K Salad + 4 oz Protein

4 oz Lean Protein + 2 cup. Lightly Steamed Veggies + 2 tsp Olive

Oil + 1/2 cup Beans or Quinoa with Fave Spices

Taco Tuesday! Summer Avo Tacos

Spiced Chickpeas and Creamy Veggies + 4 oz Protein (Save Leftovers for Lunch

Tomorrow)

K&K Salad + 4 oz Protein

Left Over Tray Bake

Leftover Spiced Chickpeas and

Creamy Veggies with 4 oz Protein


4 oz Protein

Your Fave Tray Bake (Make Enough for Lunch Tomorrow)

K&K Salad + 4-6 oz Protein

Your Choice

Grill Night! Make Your Fave Lean Protein & 2 cups Veggies on

the Grill. Prep Extras for the week

Piece of Fruit or 8 oz. Fresh Green

Juice

Enjoy a Couple of Lemon Poppyseed Muffins While You

Meal Prep

M1

M2

M3

M4

M5

Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14Coffee/Tea w/ TIU

Collagen + Meta-D or Bombshell Spell


Bombshell Spell


Bombshell Spell


Bombshell Spell


Bombshell Spell


Bombshell Spell


Bombshell Spell

Week 2

AM

PM


26


V E G G I E S

¨ Artichoke Hearts

¨ Baby Arugula

¨ Basil

¨ Bell Peppers

¨ Cilantro

¨ Dill

¨ Garlic

¨ Kalamata Olives

¨ Kale

¨ Mini Cucumbers

¨ Quick Pickled Onions

¨ Radishes

¨ Red Onion

¨ Scallions

¨ Shallot

¨ Yellow Onion

¨ Your Favorite Veggies

¨ Zucchini

¨ _____________________________________

¨ _____________________________________ F R U I T

¨ Apple

¨ Avocado

¨ Bananas

¨ Berries

¨ Lemon

¨ Lime

¨ Medjool Dates (pitted)

¨ Nectarine

¨ Pomegranate Seeds

¨ Strawberries


¨ _____________________________________

¨ _____________________________________

¨ Almond Flour


¨ Apple Juice

¨ Baking Powder

¨ Baking Soda

¨ Cacao Nibs

¨ Coconut Oil



¨ Corn Tortillas

¨ Ezekiel or GF Bread

¨ Honey

¨ Maple Syrup

¨ Matcha Powder

¨ Olive Oil

¨ Pepper

¨ Pineapple Juice

¨ Quinoa

¨ Sea Salt


¨ Vanilla


¨ _____________________________________






¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

P R O T E I N & M I S C

¨ Eggs

¨ Egg Whites

¨ Feta


¨ Rotisserie Chicken


¨ Cannellini Beans

¨ Chickpeas

¨ _____________________________________ D I P S & F L A V O R I N G S

¨ Cayenne

¨ Cinnamon

¨ Hummus or Guac

¨ Garlic Powder

¨ Himilayan Pink Salt

¨ Pico de Gallo


¨ _____________________________________


¨ Almond Butter

¨ Almond Milk

¨ Cashew Butter

¨ Pine Nuts



¨ _____________________________________ P A N T R Y





Grocery List


27

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

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¨ _____________________________________

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¨ _____________________________________

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¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

Grocery List

Summer Tone Up





¨ Prep the Blondie Muffins

¨ Prep the Egg Muffins

28

Week 2 Meal Prep

Meal Prep


M1

AM

PM

M2

M3

M4

M5

¨ Daily Workout


¨ Daily Workout


2 Zucchini Caramelized Onion Egg Muffins + 1/4 Avocado + 1/2 cup Berries

2 Zucchini Caramelized Onion Egg Muffins + 1/4 Avocado + 1/2 cup Berries

3 Blondie Muffins 3 Blondie Muffins

Mezze Grain Bowl Mezze Grain Bowl

2 cup Veggies + 1/4 cup Guac TIU Protein Bar

4 oz Lean Protein + 2 cup. Lightly Steamed Veggies + 2 tsp Olive Oil + 1/2 cup Beans or Quinoa with Fave Spices


Ginger Lemon Tea



29

Day 8 Day 9

M1

AM

PM

M2

M3

M4

M5



¨ Daily Workout


¨ Daily Workout


Your Fave TIU Smoothie + 2 Zucchini + Caramelized Onion Egg Muffins


3 Blondie Muffins 1 Apple, Sliced +

1 Tbsp. Almond Butter

Leftover Spiced Chickpeas and Creamy Veggies with 4 oz Protein

2 Matcha Protein Bites 2 Matcha Protein Bites

Spiced Chickpeas and Creamy Veggies + 4 oz Protein (Save Leftovers for Lunch Tomorrow)



M1

AM

PM

M2

M3

M4

M5



30

Day 10 Day 11

K&K Salad + 4 oz Protein

M1

AM

PM

M2

M3

M4

M5 K&K Salad + 4 oz Protein


¨ Daily Workout


¨ Daily Workout


Fave Weekend Breakfast from the Plan


Tone It Up Protein Shake 5 oz Yogurt + 2 tsp Cacao

+ 1/2 cup Strawberries

K&K Salad + 4 oz Protein Leftover Tray Bake

1 cup Carrots + 1/4 cup Hummus or Guac

Your Fave Tray Bake (Make Enough for Lunch Tomorrow)

Your Choice

Tone It Up Protein Bar

Sparkling Water + LemonOptional TIU Approved Dessert



31

Day 12 Day 13

M1

AM

PM

M2

M3

M4

M5

M1

AM

PM

M2

M3

M4

M5




Tone It Up Pancakes or Waffles Drizzled with 1 Tbsp. Almond Butter + a Piece of Fruit

Piece of Fruit or 8 oz. Fresh Green Juice + ¼ cup Nuts

Everything But The Kitchen Sink Salad + 4 oz. Lean Protein

Enjoy a Couple of Lemon Poppyseed Muffins While You Meal Prep

Grill night! Make Your Fave Lean Protein & 2 cups Veggies on the Grill. Prep Extras for the Week

Ginger Lemon Tea

M1

AM

PM

M2

M3

M4

M5


32

Day 14

Summer Tone UpLove Your Body Series

WEEK 3

Summer Tone Up

Optional TIU Dessert

TIU Protein Shake


Plan

Mango Lime Overnight Oats

TIU Waffles or Pancakes + Fave Piece

of Fruit





Ginger Lemon Tea Ginger Lemon Tea

Raspberry Toast +

2 Hardboiled Eggs

Raspberry Toast +

2 Hardboiled Eggs

Fave Tone It Up Smoothie


3 Lemon Poppyseed Muffins



1 Apple, Sliced + Cinnamon

1 Apple, Sliced +

1/4 cup. Nuts

Nicoise Salad

5 oz Yogurt +

2 tsp Cacao

Tone It Up

Protein Bar

Tone It Up

Protein Bar

Pick-Me-Up Chia Seed Pudding topped with 1 Tsp Unsweetened

Coconut + 1 tsp Cacao Nibs

Nicoise Salad

5 oz Yogurt +

2 tsp Cacao

Pick-Me-Up Chia Seed Pudding topped with 1 Tsp Unsweetened

Coconut + 1 tsp Cacao Nibs

Morroccan Dish + 1/2 cup Beans or

Quinoa

Cauli Flatbread with Summer Veggies (Save

Leftovers for Lunch Tomorrow)

Blackened Salmon with Pineapple Pico

(Save Half for Tomorrow's Lunch!)

Your Choice

Leftover Cauliflatbread with

Summer Vegetables

K&K Salad + Leftover Salmon


4 oz. Lean Protein

Veggie Stir Fry (Make Enough for Lunch

Tomorrow) Serve with 1/2 cup Quinoa

K&K Salad +

4 oz ProteinLeftover Tray Dinner

Fave Tray Dinner (Make Enough for Lunch Tomorrow, Too!)

Try a New Recipe from the TIU Plan!


Juice

Enjoy a few Snickerdoodle

Muffins while You Meal Prep

M1

M2

M3

M4

M5




Bombshell Spell


Bombshell Spell


Bombshell Spell


Bombshell Spell


Bombshell Spell


Bombshell Spell

Week 3

AM

PM


35


V E G G I E S

¨ Arugula

¨ Baby Bok Choy

¨ Baby Spinach

¨ Baby Sweet Potatoes

¨ Bell Peppers

¨ Carrots

¨ Cauliflower Rice

¨ Cherry Tomatoes

¨ Cilantro

¨ Corn

¨ Garlic

¨ Green Beans

¨ Green Onions

¨ Heirloom Tomatoes

¨ Jalapeño

¨ Kalamata Olives

¨ Kale

¨ Parsley

¨ Pineapple

¨ Red Onion

¨ Shallot

¨ Sugar Snap Peas

¨ Thai Chili Pepper (or your favorite pepper)

¨ Yellow Squash


¨ Zucchini

¨ _____________________________________ F R U I T

¨ Apples

¨ Bananas

¨ Lemon

¨ Lime

¨ Mango

¨ Raspberries


¨ _____________________________________

¨ _____________________________________ P A N T R Y





¨ Almond Flour


¨ Apple Juice

¨ Baking Powder

¨ Baking Soda

¨ Balsamic Vinegar

¨ Cacao Nibs

¨ Chia Seeds

¨ Coconut Oil


¨ Coconut Flour



¨ Flaxseed Meal

¨ GF Oat Flour (or Almond Meal)

¨ GF Rolled Oats

¨ Honey

¨ Maple Syrup

¨ Olive Oil

¨ Pepper

¨ Pineapple Juice

¨ Poppy Seeds (you can also swap in chia seeds!)

¨ Quinoa

¨ Red Wine Vinegar

¨ Sea Salt

¨ Tapioca Flour/Starch



¨ _____________________________________ P R O T E I N & M I S C

¨ Chicken

¨ Coconut or Almond Yogurt

¨ Eggs

¨ Egg Whites


¨ Parmesan or Nutritional Yeast


¨ Wild Tuna

¨ _____________________________________ D I P S & F L A V O R I N G S

¨ Cayenne

¨ Cinnamon

¨ Coriander

¨ Cumin

¨ Dijon Mustard

¨ Dried Thyme

¨ Garlic Powder

¨ Himilayan Pink Salt

¨ Paprika


¨ _____________________________________


¨ Almond Milk

¨ Cashews

¨ Coconut Milk

¨ Pine Nuts

¨ Walnuts


Grocery List


36

¨ Vanilla Extract


¨ _____________________________________






¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

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¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

Grocery List






¨ Prep the Lemon Poppyseed Muffins

¨ Prep the Mango Lime Overnight Oats

37

Meal Prep


¨ Daily Workout


¨ Daily Workout


TIU Protein Bar

Flatbread with Summer Veggies (Save Leftovers for Lunch Tomorrow)


38

Day 15 Day 16

M1

AM

PM

M2

M3

M4

M5


Raspberry Toast +

2 Hardboiled Eggs

Raspberry Toast +

2 Hardboiled Eggs



Nicoise Salad Nicoise Salad

Morroccan Dish + 1/2 cup Beans or Quinoa

5 oz Yogurt + 2 tsp Cacao


M1

AM

PM

M2

M3

M4

M5

Ginger Lemon Tea

Summer Tone Up

¨ Daily Workout


¨ Daily Workout


1 Apple, Sliced, Sprinkled with Cinnamon


K&K Salad + Leftover Salmon

5 oz Yogurt + 2 tsp Cacao TIU Protein Bar

Blackened Salmon with Pineapple Pico (Save Half for Tomorrow's Lunch!)

Try a New Recipe from the TIU Plan!


Ginger Lemon Tea

M1

AM

PM

M2

M3

M4

M5



39

Day 17 Day 18

Leftover Flatbread with Summer Vegetables

Mango Lime Overnight OatsM1

AM

PM

M2

M3

M4

M5

Fave TIU Smoothie

Week 3

Summer Tone Up

¨ Daily Workout


¨ Daily Workout


Fave Weekend Breakfast from the Plan

1 Apple, Sliced + 1/4 cup. Nuts Tone It Up Protein Shake

K&K Salad + 4 oz Protein Leftover Tray Dinner

Pick-Me-Up Chia Seed Pudding Topped with 1 Tsp Unsweetened Coconut + 1 tsp Cacao Nibs

Pick-Me-Up Chia Seed Pudding Topped with 1 Tsp Unsweetened Coconut + 1 tsp Cacao Nibs

Fave Tray Dinner (Make Enough for Lunch Tomorrow, Too!)

Your Choice




40

Day 19 Day 20

M1

AM

PM

M2

M3

M4

M5

M1

AM

PM

M2

M3

M4

M5

Week 3


Summer Tone Up



TIU Waffles or Pancakes + Fave Piece of Fruit

Piece of Fruit or 8 oz. Fresh Juice

Everything But The Kitchen Sink Salad + 4 oz. Protein

Enjoy a Few Snickerdoodle Mini Muffins While You Meal Prep

Veggie Stir Fry (Make Enoughfor Lunch Tomorrow) Serve with1/2 cup Quinoa

Ginger Lemon Tea

M1

AM

PM

M2

M3

M4

M5


41

Day 21

Week 3


WEEK 4

Summer Tone Up


TIU Plan

Make a Healthy, Homemade Brunch

Superfood ParfaitMango & Blueberry

SmoothieOrange Dreamsicle

SmoothieMango & Blueberry

SmoothieOrange Dreamsicle

Smoothie

3 Snickerdoodle Mini Muffins



TIU Protein Shake Piece of Fruit +

1/4 cup Favorite Nuts

TIU Protein Shake

1 cup Carrots +

1/4 cup Hummus

All Greens Juice (or Grab a Fresh Green

juice) + 1/4 cup Fave Nuts

Tone It Up

Protein Bar

1 cup Carrots +

1/4 cup Hummus

Tone It Up

Protein Bar

All Greens Juice (or Grab a Fresh Green

juice) + 1/4 cup Fave Nuts

Leftover Veggie Stir Fry Served with

1/2 cup Quinoa

Chopped Superfood Salad

Grilled Sliders + Small Baked Sweet

Potato


Your ChoiceFave Tray Dinner

(Make Enough for Tomorrow's Lunch)


Rainbow Veggie Wrap + 1 Piece of

FruitLeftover Tray Bake

Leftover Mahi + 1/2 cup Cooked

Quinoa


4 oz. Lean Protein

Coconut Macadamia Crusted Mahi (Save Leftovers for Lunch

Tomorrow) + 1/4 cup Quinoa

Your Fave Dinner From the Plan

Zucchini Bikini Pasta (Save Leftovers for Lunch Tomorrow)

Piece of Fruit or 8 oz. Fresh Juice

Enjoy a Few Lemon Macadamia Nut

Muffins While You Meal Prep

M1

M2

M3

M4

M5

Optional TIU Approved Dessert



Ginger Lemon TeaTreat Yourself to a Glass of Wine or Kombucha + a TIU Approved Dessert

Ginger Lemon TeaGinger Lemon Tea




Bombshell Spell


Bombshell Spell


Bombshell Spell


Bombshell Spell


Bombshell Spell


Bombshell Spell

Week 4

AM

PM


44


V E G G I E S

¨ Baby Bok Choy

¨ Carrots

¨ Corn

¨ Collard Greens

¨ Crimini Mushrooms or Baby Bella Mushrooms

¨ Garlic

¨ Green Onions

¨ Lacinato Kale

¨ Parsley

¨ Radish

¨ Red Bell Pepper

¨ Red Onion

¨ Shelled Edamame

¨ Shredded Carrots

¨ Shredded Purple Beets

¨ Shredded Purple Cabbage

¨ Shredded Rainbow Chard

¨ Shredded Yellow Beets

¨ Sprouts

¨ Sugar Snap Peas

¨ Sweet Potato

¨ Thai Chili Pepper (or your favorite pepper!)

¨ Yellow Onion


¨ Zucchini

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________ F R U I T

¨ Avocado

¨ Bananas

¨ Berries or Pitaya

¨ Blueberries

N U T S , S E E D S , M I L K S & B U T T E R S

¨ Almond Milk

¨ Cashews

¨ Hemp Seeds

¨ Macadamia Nuts

¨ Pepitas

¨ Slivered Almonds

¨ Sunflower Seeds



¨ _____________________________________

¨ _____________________________________

¨ _____________________________________ P A N T R Y





¨ Almond Flour

¨ Almond Meal


¨ Apple Juice

¨ Avocado Oil

¨ Baking Powder

¨ Cacao Nibs

¨ Chia Seeds

¨ Coconut Flour

¨ Coconut Oil


¨ Coconut Shavings

¨ Coconut Water


¨ Ground Flax Seed

¨ Honey

¨ Olive Oil

¨ Dates

¨ Frozen Banana

¨ Frozen Blueberries

¨ Frozen Mango

¨ Lemon

¨ Lime

¨ Orange

¨ Tangerine or Orange Juice


¨ _____________________________________

¨ _____________________________________

¨ _____________________________________ P R O T E I N & M I S C

¨ Coconut Yogurt

¨ Eggs

¨ Ground Meat

¨ Mahi Mahi Fillets


¨ Chickpeas

¨ _____________________________________ D I P S & F L A V O R I N G S

¨ Cayenne

¨ Cinnamon

¨ Dried Basil

¨ Hummus

¨ Onion Powder


¨ Tahini

¨ TIU Approved Condiments

¨ TIU Approved Dressing

¨ TIU Approved Marinara Sauce


¨ _____________________________________

Grocery List


45

¨ Pepper

¨ Pineapple Juice

¨ Quinoa

¨ Sea Salt

¨ Vanilla Extract


¨ _____________________________________






¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

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¨ _____________________________________

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¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

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¨ _____________________________________

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¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

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¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

Grocery List






¨ Prep the Snickerdoodle Mini Muffins

¨ Prep the Superfood Parfait

46

Meal Prep

Summer Tone Up

M1

AM

PM

M2

M3

M4

M5

¨ Daily Workout


¨ Daily Workout


Superfood Parfait Mango and Blueberry Smoothie


3 Chocolate Pomegranate Mini Muffins


Chopped Superfood Salad Leftover Veggie Stir Fry Served with 1/2 cup Quinoa

1 cup Carrots + 1/4 cup HummusAll Greens Juice (Or Grab a Fresh Green Juice) + 1/4 cup Fave Nuts

Grilled Sliders + Small Baked Sweet Potato

Ginger Lemon Tea



47

Day 22 Day 23

M1

AM

PM

M2

M3

M4

M5


Week 4

Summer Tone Up

¨ Daily Workout


¨ Daily Workout





Leftover Tray Bake

1 cup Carrots + 1/4 cup Hummus

Fave Tray Dinner (Make Enough for Tomorrow's Lunch)

Coconut Macadamia Crusted Mahi (Save Leftovers for Lunch Tomorrow) + 1/4 cup Quinoa



M1

AM

PM

M2

M3

M4

M5



48

Day 24 Day 25

M1

AM

PM

M2

M3

M4

M5

Orange Dreamsicle Smoothie

Mango and Bluebery Smoothie


Week 4

Summer Tone Up

¨ Daily Workout


¨ Daily Workout


Fave Weekend Breakfast from the TIU Plan

Orange Dreamsicle Smoothie

Piece of Fruit + 1/4 cup Favorite Nuts


Leftover Mahi + 1/2 cup Cooked Quinoa


Your Fave Dinner from the Plan

Rainbow Veggie Wrap + 1 Piece of Fruit

All Greens Juice (Or Grab a Fresh Green Juice) + 1/4 cup Fave Nuts




49

Day 26 Day 27

M1

AM

PM

M2

M3

M4

M5

M1

AM

PM

M2

M3

M4

M5Your Choice

Week 4




Make a Healthy, Homemade Brunch

Piece of Fruit or Fresh 8 oz Green Juice


Sink Salad + 4 oz Protein

Enjoy a Few Lemon Macadamia Nut Muffins While You Meal Prep

Zucchini Bikini Pasta (Save Leftovers for Lunch Tomorrow)

Ginger Lemon Tea

M1

AM

PM

M2

M3

M4

M5


50

Day 28


WEEK 5

Summer Tone Up


Cinnamon Smoothie

Matcha Pancakes + 2 Eggs + 1/2 cup

Berries

Figgy Overnight Oats

Your Fave TIU Smoothie, Pancakes,

or Waffles





Ginger Lemon Tea

Very Cherry Smoothie



Matcha Pineapple Smoothie

3 Lemon Macadamia Mini Muffins


TIU Protein Shake 3 Lemon Macadamia

Mini Muffins1 Apple, Sliced +

1 tsp Almond Butter

Leftover Zucchini Bikini Pasta

Tone It Up

Protein Bar Pick-Me-Up Chia

Seed PuddingPick-Me-Up Chia

Seed Pudding1 cup Veggies +

1/4 cup Hummus

Leftover Tray Bake

1 cup Veggies +

1/4 cup Hummus

Tone It Up

Protein Bar

Fave TIU Tray Bake - (Make Enough for Lunch Tomorrow)


Veggie Stir Fry +

1/2 cup Quinoa

Grilled Sliders + Small Baked Sweet

Potato

Avo & Stonefruit Salad + 4 oz Protein

Fave TIU Wrap or Roll + 1 Piece of Fruit


4 oz. Lean Protein

4 oz Lean Protein + 2 cup Lightly Steamed

Veggies + 1/2 cup Cooked Quinoa + 2 tsp TIU Approved Dressing

Avo & Stonefruit Salad + 4 oz Protein Your Choice

Your Fave Dinner from the TIU Plan

Lemon Garlic Shrimp Tray Bake

1 Apple, Sliced + 1 tsp Almond Butter

Enjoy a Few Zucchini and Caramelized Onion Egg Muffins While You

Meal Prep

M1

M2

M3

M4

M5




Bombshell Spell


Bombshell Spell


Bombshell Spell


Bombshell Spell


Bombshell Spell


Bombshell Spell

Week 5

AM

PM Ginger Lemon Tea


53


V E G G I E S

¨ Asparagus

¨ Baby Arugula

¨ Baby Bok Choy

¨ Basil

¨ Cauliflower Rice

¨ Cilantro

¨ Corn

¨ Crimini Mushrooms or Baby Bella Mushrooms

¨ Garlic

¨ Green Onions

¨ Kale

¨ Quick Pickled Onions

¨ Red Bell Pepper

¨ Shallot

¨ Sprouts

¨ Sugar Snap Peas

¨ Sweet Potato

¨ Thai Chili Pepper (or your favorite pepper)

¨ Yellow Onion

¨ Your Favorite Mixed Greens


¨ Zucchini

¨ _____________________________________ F R U I T

¨ Apples

¨ Avocado

¨ Bananas

¨ Blood Orange (optional)

¨ Figs

¨ Frozen Cherries

¨ Frozen Pineapple

¨ Lemon

¨ Lime

¨ Cashews

¨ Coconut Milk

¨ Hazelnuts

¨ Macadamia Nuts

¨ Pistachios

¨ Your Favorite Nut Butter



¨ _____________________________________ P A N T R Y





¨ Almond Flour


¨ Apple Juice

¨ Baking Powder

¨ Baking Soda

¨ Balsamic Vinegar

¨ Cacao Nibs

¨ Chia Seeds

¨ Coconut Flour

¨ Coconut Oil


¨ Corn Tortillas


¨ GF Rolled Oats

¨ Hemp Seeds

¨ Honey

¨ Maple Syrup

¨ Matcha Powder

¨ Olive Oil

¨ Pepper

¨ Pineapple Juice

¨ Quinoa

¨ Mango (optional)

¨ Stone Fruits (we love plums, peaches & nectarines!)


¨ _____________________________________ P R O T E I N & M I S C

¨ Eggs

¨ Ground Chicken

¨ Ground Meat (turkey, chicken, or lean beef)


¨ Plain Yogurt or Almond Yogurt

¨ Rotisserie Chicken

¨ Shrimp, Chicken or Tofu


¨ _____________________________________

¨ _____________________________________

¨ _____________________________________ D I P S & F L A V O R I N G S

¨ Cayenne

¨ Cinnamon

¨ Dried Basil

¨ Hummus

¨ Pico de Gallo


¨ TIU Approved Dressing

¨ TIU Approved Marinara Sauce


¨ _____________________________________


¨ Almond Butter

¨ Almond Milk

Grocery List


54

¨ Sea Salt


¨ Vanilla Extract


¨ _____________________________________






¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

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¨ _____________________________________

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¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

Grocery List






¨ Prep the Lemon Macadamia Mini Muffins

¨ Prep the Figgy Overnight Oats

55

Meal Prep


¨ Daily Workout


¨ Daily Workout




Leftover Tray Bake

Pick-Me-Up Chia Seed Pudding

Taco Tuesday!Summer Avo Tacos


56

Day 29 Day 30

M1

AM

PM

M2

M3

M4

M5




Leftover Zucchini

Bikini Pasta

TIU Protein Bar

Fave TIU Tray Bake (Make Enough for Lunch Tomorrow)


M1

AM

PM

M2

M3

M4

M5

Ginger Lemon Tea

Summer Tone Up

¨ Daily Workout


¨ Daily Workout


Fave TIU Wrap or Roll +

1 Piece of Fruit

1 cup Veggies +

1/4 cup Hummus

Pick-Me-Up Chia Seed Pudding

Veggie Stir Fry + 1/2 cup Quinoa

Lemon Garlic Shrimp Tray Bake



M1

AM

PM

M2

M3

M4

M5



57

Day 31 Day 32

Avo & Stonefruit Salad +

4 oz Protein

M1

AM

PM

M2

M3

M4

M5

Week 5

Figgy Overnight OatsVery Cherry Smoothie


Tone It Up Shake

Summer Tone Up

¨ Daily Workout


¨ Daily Workout


Matcha Pancakes + 2 Eggs + 1/2 cup Berries

Matcha Pineapple Smoothie

1 Apple, Sliced +

1 Tbsp. Almond ButterCinnamon Smoothie

Avo & Stonefruit Salad +

4 oz ProteinYour Choice

Tone It Up Protein Bar 1 cup Veggies + 1/4 cup Hummus

Your Fave Dinner from the TIU Plan

Grilled Sliders + Small Baked Sweet Potato




58

Day 33 Day 34

M1

AM

PM

M2

M3

M4

M5

M1

AM

PM

M2

M3

M4

M5

Week 5

Summer Tone Up



Your Fave TIU Smoothie, Pancakes, or Waffles

1 Apple, Sliced +

1 Tsp Almond Butter


Sink Salad + 4 oz Protein

Enjoy a Few Zucchini and Caramelized Onion Egg Muffins While You Meal Prep

4 oz Lean Protein + 2 cup Lightly Steamed Veggies + 1/2 cup Cooked Quinoa + 2 Tsp TIU Approved Dressing

Ginger Lemon Tea

M1

AM

PM

M2

M3

M4

M5


59

Day 35

Week 5


WEEK 6

Summer Tone Up


TIU Protein Shake

Fave TIU Breakfast from the Plan

TIU Pancakes or Waffles +

1/2 cup Berries

Homemade Healthy TIU Brunch





Ginger Lemon Tea Ginger Lemon Tea

2 Zucchini Caramelized Onion Egg Muffins + 1 Corn Tortilla + 1/4 Avo + Salsa or

Hot Sauce

2 Zucchini Caramelized Onion Egg Muffins + 1 Corn Tortilla + 1/4 Avo + Salsa or

Hot Sauce

Green Dream Smoothie


1 Piece Fruit + 1 Small Handful of Nuts

Chickpea Radish Toast


1 Piece Fruit +

1/4 cup Nuts

1 Piece Fruit + 1 Small Handful of Nuts

Mezze Grain Bowl

Tone It Up

Protein Bar

Homemade Trail Mix (1/4 cup Fave Nuts + 1 Tsp Unsweetened

Coconut + Cinnamon)

Homemade Trail Mix (1/4 cup Fave Nuts + 1 Tsp Unsweetened

Coconut + Cinnamon)

1 cup Veggies + 1/4 cup Hummus

or Guac

Mezze Grain Bowl

1 cup Veggies + 1/4 cup hummus

or Guac

Tone It Up

Protein Bar

Fajita Tray Bake (Make Extras for

Tomorrow's Dinner)

Leftover Fajita

Tray Bake

Cilantro Lime Quinoa Bowl (Save Leftovers

for Tomorrow)Your Choice

Citrus Beet SaladLeftover Cilantro

Quinoa Bowl


4 oz. Lean Protein

Your Choice - Celebrate!

Citrus Beet Salad Fave TIU Wrap or Roll + Piece of Fruit

Your Fave TIU Dinner from the

Plan

Morrocan Dish + 1/4 cup Beans

or Quinoa


Juice

5 oz Yogurt +

2 tsp Cacao

M1

M2

M3

M4

M5




Bombshell Spell


Bombshell Spell


Bombshell Spell


Bombshell Spell


Bombshell Spell


Bombshell Spell

Week 6

AM

PM


62


V E G G I E S

¨ Artichoke Hearts

¨ Arugula

¨ Baby Arugula

¨ Baby Spinach

¨ Beets

¨ Carrots

¨ Cilantro

¨ Corn

¨ Fresh Mint

¨ Frozen Banana

¨ Mini Cucumbers

¨ Mini Sweet Bell Peppers

¨ Poblano Pepper

¨ Radish

¨ Red Bell Pepper

¨ Red Onion

¨ Red Pepper

¨ Scallions

¨ Shallots

¨ Tomatoes

¨ Yellow Onion


¨ Zucchini

¨ _____________________________________ F R U I T

¨ Avocado

¨ Bananas

¨ Berries

¨ Green Grapes

¨ Lemon

¨ Lime

¨ Mandarin Oranges


¨ _____________________________________


¨ _____________________________________

¨ _____________________________________ P A N T R Y





¨ Almond Flour


¨ Apple Juice

¨ Cacao Nibs

¨ Champagne Vinegar (or your favorite vinegar)


¨ Coconut Water


¨ Corn Tortilla


¨ Hemp Seeds

¨ Honey

¨ Olive Oil

¨ Pepper

¨ Pineapple Juice

¨ Quinoa

¨ Sea Salt

¨ Unsweetened Coconut







P R O T E I N & M I S C

¨ Chicken

¨ Eggs

¨ Egg Whites

¨ Feta or Parmesan or Nutritional Yeast

¨ Greek yogurt (sub)


¨ Cannellini Beans

¨ Chickpeas

¨ Kalamata Olives

¨ _____________________________________

¨ _____________________________________ D I P S & F L A V O R I N G S

¨ Cayenne

¨ Cinnamon

¨ Oriander

¨ Cumin

¨ Garlic Powder

¨ Green Salsa (or the salsa verde recipe!)

¨ Hummus or Guac

¨ Taco Seasoning

¨ Paprika

¨ Romesco Sauce

¨ Salsa or Hot Sauce


¨ _____________________________________


¨ Almond Milk

¨ Pumpkin Seeds

¨ Sunflower Seeds


Grocery List


63

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

¨ _____________________________________

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¨ _____________________________________

Grocery List






¨ Prep the chickpeas for your Chickpea Radish Toast

64

Meal Prep


¨ Daily Workout


¨ Daily Workout


1 Piece Fruit + 1 Small

Handful of Nuts

Homemade Trail Mix (1/4 cup Fave Nuts + 1 Tsp Unsweetened Coconut + Cinnamon)


65

Day 36 Day 37

M1

AM

PM

M2

M3

M4

M5


2 Zucchini and Caramelized Onion Egg Muffins + 1 Corn Tortilla + 1/4 Avo + Salsa or Hot Sauce

2 Zucchini and Caramelized Onion Egg Muffins + 1 Corn Tortilla + 1/4 Avo + Salsa or Hot Sauce


Mezze Grain Bowl Mezze Grain Bowl

TIU Protein Bar

Fajita Tray Bake (Make Extras for Tomorrow's Dinner)

Leftover Fajita Tray Bake


M1

AM

PM

M2

M3

M4

M5

Ginger Lemon Tea

Summer Tone Up

¨ Daily Workout


¨ Daily Workout


1 Piece Fruit + 1/4 cup Nuts Chickpea Radish Toast

Leftover Cilantro Lime Quinoa Bowl

1 cup Veggies + 1/4 cup Hummus or Guac

Homemade Trail Mix (1/4 cup Fave Nuts + 1 Tsp Unsweetened Coconut + Cinnamon)

Cilantro Lime Quinoa Bowl (Save Leftovers for Tomorrow)

Morrocan Dish + 1/4 cup Beans or Quinoa



M1

AM

PM

M2

M3

M4

M5



66

Day 38 Day 39

Citrus Beet Salad

TIU Pancakes or Waffles + 1/2 cup Berries

M1

AM

PM

M2

M3

M4

M5


Week 6

Summer Tone Up

¨ Daily Workout


¨ Daily Workout


Fave TIU Breakfast from the Plan


Fave TIU Wrap or Roll + Piece of Fruit

Tone It Up Protein Bar 1 cup Veggies + 1/4 cup Guac or Hummus

Your Fave TIU Dinner from the Plan

Your Choice




67

Day 40 Day 41

M1

AM

PM

M2

M3

M4

M5

M1

AM

PM

M2

M3

M4

M5

Week 6

1 Piece Fruit + 1/4 cup Nuts

Citrus Beet Salad


Summer Tone Up



Homemade Healthy

TIU Brunch

Piece of Fruit or 8 oz Fresh Green Juice

Everything But The Kitchen Sink Salad + 4 oz Protein

5 oz Yogurt + 2 tsp Cacao

Your Choice - Celebrate!

Ginger Lemon Tea

M1

AM

PM

M2

M3

M4

M5


68

Day 42

Week 6

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!

PUSH YOUR LIMITS AND YOU'LL

LEARN SO MUCH ABOUT YOURSELF

AND YOUR BODY!

you are capable of more than you know...

Summer Tone Up


M1

M2

M3

M4

M5

Customize Your Plan

AM

PM

Recipes

Shots & Sips

Summer Tone Up

makes 1 serving

D I R E C T I O N S

1. Mix all ingredients together in a cocktail shaker. Shake and pour into a glass.

2. Try adding more water or a little more juice if the apple cider vinegar taste is too strong.

I N G R E D I E N T S

1 Tbsp. apple cider vinegar

6 oz. water

2 oz. 100% organic apple juice

1 tsp. cinnamon

1 small shake of cayenne pepper (to your liking)

makes 1 serving

D I R E C T I O N S

1. Start with the pineapple juice and pour ingredients into a cocktail shaker over a couple ice cubes. Shaken not stirred!


4 oz. 100% all-natural pineapple juice


Juice from ¼ of a lime

1 tsp. local honey

Bombshell

M4 M5M1 M2 M3

M4 M5M1 M2 M3

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!

Recipes

SPELL

META-D

Summer Tone Up

M5M1 M2 M3 M4

Iced Vanilla

Golden Turmericmakes 1 serving

D I R E C T I O N S

1. Put all ingredients in a pot and simmer on low for 5 minutes, whisking continuously.

2. Pour in a cup and garnish with extra cinnamon.


1 cup coconut milk

½ tsp. ground turmeric

½ tsp. ground ginger

½ tsp. cinnamon + a dash to garnish

Pinch of pepper

M5M1 M2 M3 M4

makes 1 serving

D I R E C T I O N S

1. Combine coffee, date, and almond milk in a blender for up to 30 seconds.

2. Pour over ice.


1 cup cold brew coffee

1 medjool date

2 Tbsp. unsweetened almond milk

½ cup ice

Recipes

LATTE

LATTE

Summer Tone Up

M5M1 M2 M3 M4

All Greens

Iced Matcha

M4 M5M1 M2 M3

makes 1 serving

D I R E C T I O N S

1. Put all ingredients except for cayenne through a juicer. Pour into a cup and top with a pinch of cayenne.


1 lemon

2 celery stalks

1 cup spinach

1 cucumber

Pinch of cayenne

makes 1 serving

D I R E C T I O N S

1. In a saucepan over medium heat, add the almond milk and matcha powder; whisk until frothy!

2. You can also serve it over ice! We added edible florals and froze them in ice cubes too!


1 cup unsweetened almond milk

1 tsp. matcha powder

Recipes

JUICE

LATTE

BREAKFASTSEnergizing

Summer Tone Up

Cherry Chia

M4 M5M1 M2 M3

makes 2 servings

D I R E C T I O N S

1. Blend all smoothie ingredients until smooth.

2. Divide the mixture into two mason jars, cover, and refrigerate overnight.

3. To serve, top with yogurt, cherries, and hemp seeds.


1 cup unsweetened plant-based milk

½ cup frozen or fresh bing cherries, pitted and halved

1 scoop vanilla Tone It Up Protein

⅓ cup chia seeds

1 tsp. maple syrup

½ tsp. ground cardamom

T O P P I N G S

(per 1 serving)

2 Tbsp. nonfat Greek yogurt

2 bing cherries, pitted and halved

1 tsp. hemp seeds

Superfoodmakes 1 serving

D I R E C T I O N S

1. Combine all ingredients in a bowl. Enjoy!


4 oz. coconut yogurt

1 tsp. chia seeds

1 Tbsp. cacao nibs

¼ cup berries or pitaya

1 Tbsp. slivered almonds

M4 M5M1 M2 M3

Recipes

PUDDING

PARFAIT

Summer Tone Up

M4 M5M1 M2 M3

M4 M5M1 M2 M3

Piña ColadaMakes 2 servings

D I R E C T I O N S

1. Combine all ingredients in a bowl.

2. Split mixture into two mason jars and store in the fridge overnight before serving.


1 scoop Tone It Up Protein

2⁄3 cup GF rolled oats

4 tsp. chia seeds

2 tsp. honey or maple syrup


1 cup fresh pineapple, cubed

2 Tbsp. unsweetened coconut flakes (we love them toasted!)

Mango LimeMakes 2 servings

D I R E C T I O N S

1. Combine all ingredients except coconut shavings in a bowl.

2. Divide mixture between two mason jars and store in the fridge overnight before serving.

3. Optional to top with coconut shavings!



2⁄3 cup GF rolled oats

4 tsp. chia seeds


1⁄2 cup sliced mango

1 lime, juiced


Unsweetened coconut shavings (optional)

Recipes

OVERNIGHT OATS

OVERNIGHT OATS

Summer Tone Up

Figgymakes 2 serving

D I R E C T I O N S

1. Combine milk, oats, protein powder, figs, chia seeds, and honey in a bowl; mix well.

2. Divide the mixture into two mason jars, cover, and refrigerate overnight.

3. To serve, top with yogurt, figs, pistachios, and cacao nibs.



⅔ cup gluten-free rolled oats

1 scoop chocolate Tone It Up Protein

2 fresh figs, sliced

1 Tbsp. chia seeds


T O P P I N G S

(per 1 serving)


1 fig, quartered

1 tsp. chopped pistachios

1 tsp. cacao nibs

Recipes

M4 M5M1 M2 M3

OVERNIGHT OATS

Summer Tone Up

Matcha

Tone It Up Protein

M4 M5M1 M2 M3

makes 1 serving

D I R E C T I O N S

1. Combine all ingredients except maple syrup and berries in a bowl and mix until smooth.

2. Spray a pan over medium-low heat with coconut oil spray. Pour batter into pan and cook for 3 - 4 minutes on each side.

3. Top with maple syrup or matcha glaze from Matcha Donut recipe and your fave berries.




1⁄2 banana, mashed

1⁄4 cup egg whites or 1 egg

1 Tbsp. unsweetened almond or coconut milk

1 tsp. vanilla extract

Pinch of salt

Maple syrup

Berries (optional)

Coconut oil spray

makes 1 serving

D I R E C T I O N S

1. Mash banana with almond milk before stirring in remaining ingredients.

2. Spray pan with cooking spray and heat over medium-low before pouring in batter. Flip when ready, about 3 - 4 minutes per side.

3. The key to the perfect protein pancakes is to cook them slow and low. Add your favorite toppings!


1 scoop Tone It Up Protein

½ banana, mashed

½ Tbsp. almond milk

¼ cup egg whites

1 tsp. cinnamon

Coconut oil spray

M4 M5M1 M2 M3

Recipes

PANCAKES

PANCAKES

Summer Tone Up

M5M1 M2 M3

Raspberry

Necta-Green

M4 M5M1 M2 M3

makes 1 serving

D I R E C T I O N S

1. Toast the bread.

2. Combine all ingredients on the toast. Enjoy!


1 slice Ezekiel or gluten- free bread

1 Tbsp. coconut or almond yogurt

1⁄4 cup raspberries

1 tsp. honey

1 Tbsp. unsweetened coconut flakes

makes 1 serving

D I R E C T I O N S

1. Toast the bread.

2. Smash avocado on the toast and top with remaining ingredients.


1 slice Ezekiel or gluten-free bread

½ avocado, peeled and pitted

1/2 nectarine, sliced

1 tsp. feta cheese

Chopped basil leaves

Recipes

TOAST

TOAST

Summer Tone Up

M5M1 M2 M3 M4

Zucchini & Caramelized Onion

Makes 6 muffins (serving size is 2 muffins)

D I R E C T I O N S

1. Preheat oven to 350 degrees.

2. In a small pan over medium heat, add olive oil. Sauté zucchini and onions for about 8 minutes. Season with salt and garlic powder.

3. Spray muffin tins with coconut oil spray.

4. Combine eggs and egg whites in a bowl and whisk.

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!


1 tsp. olive oil

1 zucchini, diced

1/4 cup yellow onion, diced

Pinch of salt

Dash of garlic powder

6 eggs

3 egg whites (or 1⁄2 cup liquid egg whites)

Coconut oil spray

Recipes

EGG MUFFINS

Post-WorkoutSMOOTHIES

Summer Tone Up

M4 M5M1 M2 M3

M4 M5M1 M2 M3

Power Greens

D I R E C T I O N S

1. Blend all ingredients until smooth. Top it to your liking!


1 scoop of Tone It Up Protein Greens

1 cup almond milk

1 frozen banana

Handful of strawberries or berries

Top with coconut & your fave nuts or seeds!

makes 1 serving

Recipes

Simple Berry Blissmakes 1 serving

D I R E C T I O N S

1. Blend all ingredients until smooth. Top to your liking!

2. Optional: Top with coconut.


1 cup frozen blueberries

1 cup almond milk

1 scoop Tone It Up Protein (flavor of choice)

SMOOTHIE

SMOOTHIE

Summer Tone Up

M4 M5M1 M2 M3

Green Dream

Mango & BlueberryMakes 1 serving

makes 1 serving

D I R E C T I O N S

1. Combine milk and chia seeds in a blender and let sit for 10 minutes.

2. Add remaining ingredients and blend until smooth.

D I R E C T I O N S

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



1 ½ tsp. chia seeds


½ cup frozen blueberries

½ cup frozen mango

1 tsp lime juice



1 scoop Tone It Up Marine Collagen

8 oz. coconut water

1⁄2 frozen banana

1⁄2 avocado (frozen chunks work great!)

10 green grapes

Small handful of fresh baby spinach

5 leaves of fresh mint

M4 M5M1 M2 M3

Recipes

SMOOTHIE

SMOOTHIE

Summer Tone Up

M4 M5M1 M2 M3

M4 M5M1 M2 M3

Orange Dreamsicle

D I R E C T I O N S

1. Blend all ingredients until smooth.

2. Optional: Pour into popsicle molds and add popsicle sticks. Freeze overnight and enjoy!


1 scoop coconut Tone It Up Protein

1 cup coconut water

1⁄2 frozen banana

1 orange, peeled

1 Tbsp. ground flax seed

makes 1 serving

Recipes

Cinnamonmakes 1 serving

D I R E C T I O N S

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

2. Add ¼ cup extra almond milk if you like your smoothie thinner!



½ cup frozen cauliflower rice


1 Tbsp. almond butter

1 tsp. cinnamon

SMOOTHIE

SMOOTHIE

Summer Tone Up

M4 M5M1 M2 M3

Very Cherry

Immunity Boostmakes 1 serving

makes 1 serving

D I R E C T I O N S

1. Blend up! Top with coconut, chia seeds, and any nuts or seeds you like!

D I R E C T I O N S

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

2. Add to a bowl and top with optional toppings of your choice.


1 frozen banana

1 scoop Tone It Up Collagen Immunity

1 cup liquid - optional water, coconut water, almond milk, coconut milk, or half water & 1/2 orange juice

5 strawberries or fruit of choice (mango is a great source of vitamin C!)



8 oz. unsweetened nut milk of your choice

1 small frozen banana

1⁄2 cup frozen cherries

1 Tbsp. nut butter of your choice

O P T I O N A L

T O P P I N G S

Banana

Blood orange

Mango

Lime

Hemp seeds

Unsweetened coconut flakes

M4 M5M1 M2 M3

Recipes

SMOOTHIE BOWL

BREAKFAST BOWL

Summer Tone Up

Grab & GoMUFFINS

Summer Tone Up

Snickerdoodle

Vanilla Beanmakes 24 mini muffins (serving size is 3 mini muffins)

Makes 18 mini muffins (serving size is 3 mini muffins)

D I R E C T I O N S


2. In a mixing bowl, combine protein, almond flour, baking powder, and salt; whisk to combine.

3. In a separate bowl, combine plant-based milk, egg, maple syrup, and vanilla; whisk to combine.

4. Add wet ingredients to dry ingredients and mix well.

5. Spritz a mini muffin tray with coconut oil spray and evenly distribute the batter among the cups.

6. Bake for 20 minutes or until a toothpick inserted into the center of a muffin comes out clean.

D I R E C T I O N S


2. Combine all dry ingredients in a bowl.

3. Combine all wet ingredients, including the dates, in a blender and blend until smooth. Add wet ingredients to the dry ingredients and mix to combine.

4. Spray a mini muffin tin with coconut oil spray. Pour batter into the mu n tins. Bake for 20-25 minutes or until a toothpick comes out clean.

5. Top with a little extra sprinkle of cinnamon.


4 scoops Unsweetened Vanilla Tone It Up Protein

¾ cup almond flour

½ tsp. baking powder

Pinch of salt

1 ½ cups unsweetened plant-based milk

1 egg

2 Tbsp. maple syrup or coconut sugar


Coconut oil spray


3⁄4 cup vanilla Tone It Up Protein

3⁄4 cup almond meal

2 tsp. cinnamon, plus extra to sprinkle

1 tsp. baking powder

1⁄4 tsp. salt

1 egg


1⁄2 cup dates, pitted and soaked in warm water to soften

3⁄4 cup unsweetened almond milk

1 mashed banana

Coconut oil spray

M5M1 M2 M3 M4

M5M1 M2 M3 M4

Recipes

MINI MUFFINS

MUFFINS

https://www.target.com/p/tone-it-up-powder-vanilla-bean-unsweetened-14-32oz/-/A-78655977

https://www.target.com/p/tone-it-up-powder-vanilla-bean-unsweetened-14-32oz/-/A-78655977

Summer Tone Up

M5M1 M2 M3 M4

D I R E C T I O N S

1. Preheat oven to 350 degrees. Spray a mini muffin tin with coconut oil spray.

2. Mix all dry ingredients in a medium bowl. Mix all wet ingredients and zest in a separate bowl. Add wet ingredients into dry. Mix until all ingredients are well incorporated. If your muffin mix is dry, add more almond milk (about 1 Tbsp. at a time) until you get a thick batter consistency.

3. Mix in the nuts or add the nuts on top of the muffins before you bake them.

4. Pour mixture into prepared muffin tin. Bake for about 20-25 minutes. Keep an eye on your muffins as oven temperatures vary.

MINI MUFFINSLemon & Macadamia



1 cup coconut flour

3 scoops vanilla Tone It Up Protein

1⁄2 tsp. baking powder

1⁄2 tsp. baking soda

Pinch of sea salt

2 eggs

1 Tbsp. coconut oil, melted


2 Tbsp. maple syrup

Zest from 1 meyer lemon

Juice from 2 meyer lemons

1⁄2 cup plain yogurt or almond yogurt

2 Tbsp. chopped macadamia nuts

Coconut oil spray

Recipes

Summer Tone Up

Lemon Poppyseed

Strawberry Shortcake

M5M1 M2 M3 M4



D I R E C T I O N S


2. Combine all dry ingredients in a bowl.

3. In a separate bowl, combine all wet ingredients except strawberries. Add wet ingredients to the dry ingredients and stir to combine.

4. Gently fold in the strawberries.

5. Spray a mini muffin tin with coconut oil.

6. Bake for 20-25 minutes or until a toothpick comes out clean.

D I R E C T I O N S


2. In a bowl, combine protein, GF oat flour, baking soda, and baking powder and whisk to combine.

3. In a separate bowl, combine poppy seeds, lemon juice and zest, egg, vanilla extract, banana, maple syrup, and almond milk. Add wet ingredients to the dry ingredients and mix to combine.

4. Spray a muffin tin with coconut oil spray. Pour batter into the muffin tins. Bake for 20-25 minutes or until a toothpick comes out clean.



3⁄4 cup GF oat flour (or almond flour)


1 egg


1 banana, mashed

2 Tbsp. maple syrup


1⁄2 cup strawberries, diced Coconut oil spray



3⁄4 cup GF oat flour (or almond meal)

1⁄4 tsp. baking soda

1⁄2 tsp. baking powder

1 Tbsp. poppy seeds (you can also swap in chia seeds!)

1 lemon, juice and zest

1 egg


1 mashed banana

2 Tbsp. maple syrup


Coconut oil spray

M5M1 M2 M3 M4

Recipes

MINI MUFFINS

MUFFINS

Summer Tone Up

Wraps &ROLLS

Summer Tone Up

M3M3

M3M3

WRAP Rainbow Veggies

WRAPTuna Salad

Makes 1 serving

D I R E C T I O N S

1. Lay the collard wrap on a plate.

2. Combine all remaining ingredients in a food processor and pulse for 10 seconds.

3. Add the tuna salad to the collard green. Wrap it and enjoy!


1 collard green

4 oz. canned tuna

1 celery stalk, diced

2 Tbsp. red onions, diced

2 Tbsp. unsweetened plain or almond yogurt

Pinch of salt

Makes 1 serving

D I R E C T I O N S

1. Combine all ingredients in the collard wrap.


1 collard green

1⁄4 cup shredded carrots

2 Tbsp. shredded purple beets

2 Tbsp. shredded yellow beets

1 radish, diced

1⁄4 avocado

4 oz. lean protein

1 Tbsp. TIU approved dressing

Recipes

Summer Tone Up

ROLLSpicy Burrito

Purple Rain Makes 1 serving (serving size is 3 rolls)

Makes 1 serving (serving size is 3 rolls)

D I R E C T I O N S

1. Soak each rice paper in water until soft. Lay out on a flat surface.

2. Add ingredients to the center so that there’s about an inch or more on all sides. Tuck the top and bottom pieces in. Roll the right side over and keep rolling up until it forms a burrito shape.

3. For the dressing, combine ingredients in a bowl and stir with a fork.

D I R E C T I O N S

1. Soak each rice paper in water until soft. Lay out on a flat surface.

2. Add ingredients to the center so that there’s about an inch or more on all sides. Tuck the top and bottom pieces in. Roll the right side over and keep rolling up until it forms a burrito shape.

3. Dip in TIU approved salsa!


1 rice paper

2 Tbsp. bean sprouts

1 Tbsp. chopped purple cabbage

1 sliced avocado

2 oz. lean protein

T A H I N I D R E S S I N G

1 Tbsp. tahini

1 lemon, juiced

1 Tbsp. water


1 rice paper

1 Tbsp. chopped bell pepper

1 Tbsp. chopped red onion

2 Tbsp. black beans

2 Tbsp. shredded lettuce

1 slice avocado

1 Tbsp. fresh corn

3 jalapeño slices

TIU approved salsa to dip

Recipes

M3M3

M3M3

ROLL

Summer Tone Up

Salads

Summer Tone Up

Tori @studiotoneituptori

Recipes

D I R E C T I O N S

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

2. Meanwhile, bring 1 inch of salted water in a pot to a boil. Add the green beans and cook until bright green, about 1 minute. Immediately drain the green beans and rinse with cold water to stop the cooking process. Drain and set aside.

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

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

SALADNiçoise

Makes 2 servings


8 oz. (about 4) baby sweet potatoes, halved lengthwise

1 1⁄2 tsp. olive oil

Salt and pepper to taste

6 oz. (about 2 small handfuls) green beans

4 cups (5-oz clam shell) baby spinach

1 5-oz can wild tuna

4 oz. (about 12) cherry tomatoes, halved

10 kalamata olives

1⁄4 cup walnuts

D R E S S I N G

1 Tbsp. olive oil

1 Tbsp. finely chopped parsley leaves

1 clove garlic, minced

2 tsp. red wine vinegar

1 tsp. Dijon mustard

Pinch of freshly ground black pepper

M3M3 M5

Summer Tone Up

SALADK+Kmakes 2 servings

D I R E C T I O N S

1. Add all ingredients to a bowl and toss to combine!

2. You can top with 4-6 oz. of your favorite lean protein per serving or enjoy as a side salad!


4 cups kale, stemmed and chopped (we love chopping with kitchen shears — so easy!)

2 bell peppers, chopped

1⁄2 red onion, chopped

1⁄4 cup pine nuts

1 small bunch cilantro (remove large stems)

L E M O N Z E S T D R E S S I N G

2 fresh lemons, juiced

2 Tbsp. olive oil

2 Tbsp. honey

Zest from 1 lemon

Pinch of Himalayan pink salt

M3M3 M4 M5

SALADSummer Bounty


1⁄2 small head of radicchio, quartered, cored, and torn into bite-size pieces

4 cups mixed greens

1 cup cooked quinoa

1 cup sliced heirloom tomatoes

1 peach, pit removed and sliced

2 Tbsp. goldenberries (can also use blackberries or your favorite berries)

1 Tbsp. chopped basil

D R E S S I N G

1 Tbsp. olive oil

2 tsp. peach vinegar or white balsamic vinegar

1⁄2 tsp. honey

1⁄4 tsp. Dijon mustard

Salt and freshly ground black pepper to taste

Makes 2 servings

D I R E C T I O N S

1. Soak radicchio pieces in ice water for 15 minutes, then drain and spin dry. Divide all salad ingredients among two large plates or bowls. You can top with 4-6 oz. of your favorite lean protein per serving.

2. Whisk together all the dressing ingredients and drizzle on top.

M3M3 M4 M5

Recipes

Summer Tone Up

D I R E C T I O N S

1. In a small mixing bowl, combine cannellini beans, scallions, shallot, lemon juice, olive oil, and a pinch of salt and pepper; toss to combine.

2. Divide the arugula between two large plates or bowls. Top with marinated beans, quinoa, cucumber, artichokes, olives, and romesco. Sprinkle with cheese and dig in!

R O M E S C O S A U C E I N G R E D I E N T S

1 cup roasted red peppers, drained

1 cup blanched almonds

4 garlic cloves

1 tsp. sherry vinegar or red wine vinegar

1⁄4 tsp. salt

1⁄4 tsp. smoked paprika

R O M E S C O D I R E C T I O N S

1. Combine all ingredients in the bowl of a food processor; blend, stopping to scrape down the sides as necessary, until the mixture looks like chunky pesto.

M3M3 M5

WITH ROMESCO SAUCEMezze Grain Bowl

Makes 2 servings


1 cup cannellini beans, drained and rinsed

2 scallions, thinly sliced

1 shallot, minced

Juice from 1⁄2 lemon

1 Tbsp. olive oil

Salt and pepper

4 cups baby arugula

1/2 cup cooked quinoa

2 mini cucumbers, halved lengthwise

2 jarred artichoke hearts, quartered

6 kalamata olives

1⁄4 cup romesco

2 tsp. feta or parmesan or nutritional yeast

Recipes

Erin @tiuerin

Summer Tone Up

SALADSpring Greens & LemonMakes 4 servings

D I R E C T I O N S


2. Toss asparagus tips and lemons in 1 tsp olive oil and season with a pinch of salt and pepper. Spread onto a lined baking sheet and roast for about 7 minutes, until asparagus is slightly tender. Remove from oven and let cool.

3. For the dressing, whisk all ingredients together until well combined.

4. Add mixed baby greens to a large bowl. Add asparagus, peas, zucchini, radishes, and cherry tomatoes. Toss in the dressing. Top with roasted lemons & toasted sunflower seeds.


1 bunch of asparagus, tips only

1 lemon, cut in half and sliced into half moons

1 tsp. olive oil

Pinch of salt and pepper

1 cup fresh peas (or frozen and defrosted)

1 medium raw zucchini, zoodled or sliced into ribbons with a vegetable peeler

2 rainbow radishes, thinly sliced and cut in half (or regular radishes thinly sliced)

1⁄2 cup cherry tomatoes, sliced in half

1⁄3 cup toasted sunflower seeds

4 generous handfuls of mixed baby greens

D R E S S I N G

2 Tbsp. lemon juice

2 Tbsp. orange juice

1 Tbsp. olive oil

Pinch of sea salt and pepper

M3M3 M4 M5

Recipes

Summer Tone UpRecipes

& CREAMY VEGGIESSpiced Chickpea makes 2 servings

D I R E C T I O N S

1. Lay the cucumber pieces on a cutting board. Using the flat side of your knife and the heel of your hand, push down to smash the cucumbers. Toss in a bowl with radishes, yogurt, lemon juice, garlic, and a pinch of salt and pepper to evenly coat vegetables.

2. In a large bowl, combine kale, olive oil, and a pinch of salt. Massage the kale until softened.

3. Divide kale among two large plates or bowls and top with the yogurt, vegetables and avocado. Sprinkle chickpeas and pomegranate seeds on top.


2 mini cucumbers, halved lengthwise then cut crosswise into 1-inch pieces

4 radishes, sliced thin

1⁄4 cup nonfat Greek yogurt

Juice from 1⁄2 lemon

1 Tbsp. chopped dill

1 garlic clove, minced

Salt and pepper

4 cups kale, de-stemmed and chopped

1 tsp. olive oil

1/2 avocado, peeled, pitted, and sliced

1/2 cup roasted chickpeas

2 Tbsp. pomegranate seeds

M3M3 M4 M5

Natasha @making_f it_count

Summer Tone Up

Citrus Beet

Avocado & Stone FruitMakes 4 servings

Makes 1 serving

D I R E C T I O N S

1. In a bowl, toss the sliced stone fruit and basil together. Set aside for about 5 minutes to let the basil flavor infuse with the fruit.

2. Meanwhile, make the dressing by adding all ingredients into a bowl and whisk until well combined.

3. Place the arugula in a bowl. Add the stone fruit and toss with the dressing. Top with diced avocado and toasted hazelnuts.

D I R E C T I O N S

1. Mix all ingredients for dressing in a small bowl.

2. Combine all salad ingredients and top with dressing.


2 washed and pitted stone fruits such as plums, peaches, or nectarines, sliced into wedges

1 tsp. fresh chopped basil

4 large handfuls of baby arugula

2 avocados, diced

1⁄3 cup toasted hazelnuts, coarsely chopped

D R E S S I N G

1 1⁄2 Tbsp. olive oil

1 1⁄2 Tbsp. balsamic vinegar

3⁄4 tsp. honey

1 Tbsp. minced shallot

1 tsp. fresh chopped basil

Pinch of sea salt, plus more to taste

Pinch of fresh ground black pepper


1⁄2 small beet, thinly sliced

1⁄2 mandarin orange

2 cups arugula

1⁄4 cup diced red onion

1 Tbsp. sunflower seeds

3 oz. your favorite lean protein

D R E S S I N G

2 tsp. olive oil

2 tsp. champagne vinegar (or your favorite vinegar)

1⁄2 tsp. honey

Recipes

SALAD

SALAD

M3M3

M3M3

Summer Tone Up

SALADChopped Superfood Cobb

Makes 4 servings

D I R E C T I O N S

1. In a medium bowl, combine shredded kale, rainbow chard, and shredded cabbage. Toss together and use this as the salad base.

2. In sections, top salad with shredded carrots, red onion, chickpeas, blueberries, and avocado.

3. Sprinkle the almonds, pepitas, sunflower seeds, and hemp seeds on top.

4. Top with protein if desired.

5. Combine all dressing ingredients in a small jar with a lid. Shake to combine.

6. Drizzle salad with vinaigrette and enjoy.


3 cups shredded lacinato kale

2 cups shredded rainbow chard

1 cup shredded purple cabbage

1⁄4 cup shredded carrots

1⁄2 minced red onion

1⁄4 cup chickpeas

1⁄4 cup fresh blueberries

1 avocado, sliced

1⁄4 cup slivered almonds

1⁄4 cup pepitas

2 Tbsp. sunflower seeds

2 Tbsp. hemp seeds

4 oz. optional favorite protein (we love grilled chicken or tofu!)

D R E S S I N G

2 Tbsp. tahini

1⁄4 cup tangerine or orange juice

1⁄4 cup apple cider vinegar

1⁄4 cup avocado oil

Pinch of sea salt and pepper

Recipes

M3M3

Summer Tone Up

DeliciousDINNERS

Summer Tone Up

M3M3 M5

BOWLCilantro Lime QuinoaMakes 1 serving

D I R E C T I O N S

1. Combine cooked quinoa with lime, cilantro, and salt. Toss to combine.

2. Top with your favorite lean protein, green salsa, red bell pepper, tomatoes, red onions, avocado, and pumpkin seeds.


1⁄2 cup cooked quinoa

1 lime, juiced

1⁄4 cup cilantro, diced Pinch of salt

4 oz. favorite lean protein

1⁄4 cup green salsa (or the salsa verde recipe!)

1 red bell pepper, sliced

1⁄4 cup sliced tomatoes

2 Tbsp. red onions, diced

1⁄4 avocado

2 Tbsp. pumpkin seeds

Recipes

BOWLBeautiful Buddha

Makes 1 serving

D I R E C T I O N S


2. Toss sweet potato with 2 tsp. olive oil, crushed red pepper, dried basil, onion powder, and salt. Pour onto a cookie sheet and bake for 25 minutes.

3. In pan with 1⁄2 tsp. olive oil, add kale and garlic. Sauté for 3 minutes.

4. In a small bowl, mix together the ingredients for the tahini dressing.

5. In a bowl, combine cooked kale and baked sweet potato mixtures. Add sprouts, edamame, and cooked quinoa. Top with tahini dressing.


1⁄2 sweet potato, cut into thick strips

2 tsp. + 1⁄2 tsp. olive oil

1⁄4 tsp. crushed red pepper flakes

1⁄2 tsp. dried basil

1⁄2 tsp. onion powder

Pinch of salt

2 cups kale, chopped

1 garlic clove, diced

1⁄4 cup sprouts

1⁄4 cup shelled edamame


T A H I N I D R E S S I N G

1 Tbsp. tahini

1⁄2 lemon, juiced

1 Tbsp. water Pinch of salt

M3M3 M5

Summer Tone Up

D I R E C T I O N S

1. Using pre-made flatbread? Follow cooking directions. Making it yourself?! Refer to directions in next section!

2. Heat olive oil in a large nonstick skillet over medium heat. Add garlic and shallot; cook until softened, about 2 to 3 minutes. Add corn and a pinch of salt and pepper; cook until softened and starting to brown, about 3 to 4 minutes.

3. Set aside ¼ cup of the corn mixture and transfer the rest to a blender. Add yogurt and 1 Tbsp. water; blend until smooth.

4. Once flatbread is done, transfer to a cooling rack until cool (otherwise the steam will cause the bread to lose its crispness).

5. To serve, spread half of the sweet corn purée on each flatbread and sprinkle the reserved corn on top. Layer on the summer squash ribbons and tomatoes. Drizzle with balsamic and top with parmesan and parsley. Enjoy!

H O M E M A D E F L A T B R E A D D I R E C T I O N S

1. Heat oven to 400°F and line a baking sheet with parchment paper.

2. Stir flaxseed into ¾ cup water and let it sit for 5-7 minutes, until thickened.

3. In a mixing bowl, whisk together coconut flour, tapioca flour, garlic powder, and salt. Add flaxseed mixture and cauliflower rice; stir to combine.

4. Transfer the cauliflower mixture to the baking sheet and use your hands to press the crust firmly into 2 circular or rectangular crusts, about ¼ inch thick.

5. Bake for 30 minutes, until the top is dry and golden, then carefully flip the crusts over by picking up the parchment paper and flipping the flatbreads over onto the sheet. Peel off the parchment and bake for another 10 minutes.

6. Take out and let cool for 5 minutes.

M3M3 M4 M5

SUMMER VEGETABLESFlatbread withMakes 2 servings

T O P P I N G


1 tsp. olive oil

1 clove garlic, sliced thin

1 shallot, sliced thin

1 ½ cups corn kernels (2 ears of corn)

Salt and freshly ground black pepper to taste


1 zucchini, peeled into thin ribbons with a vegetable peeler

1 yellow squash, peeled into thin ribbons with a vegetable peeler

½ cup sliced heirloom tomatoes

1 tsp. aged balsamic vinegar

1 Tbsp. parmesan or nutritional yeast

1 tsp. chopped parsley

Feel free to use any veggies you have on hand!

F L A T B R E A D

We love to use pre-made cauliflower or whole wheat crust from the local store! Don’t have crust?! Use pita bread, tortilla, toast - make it your own! Feeling ambitious?! Make the flatbread yourself!

H O M E M A D E

F L A T B R E A D


¼ cup flaxseed meal

⅓ cup coconut flour

⅓ cup tapioca flour/starch

2 Tbsp. garlic powder

1 tsp. salt

3 cups cauliflower rice

Recipes

Summer Tone Up

M3M3 M5

M3M3 M5

TACOSSummer Avomakes 2 servings

D I R E C T I O N S

1. In a small bowl, mash together avocado, lime juice, red pepper flakes, sea salt, and pepper.

2. Heat tortillas on the stovetop directly over the flames of a gas burner using tongs until edges are a bit charred. If you don’t have a gas burner, you can heat tortillas in the microwave for about 15 seconds.

3. Spread mashed avocado on tortillas. Top with rotisserie chicken, pico de gallo, pickled onions, and cilantro.


1⁄4 of a rotisserie chicken, shredded

1 avocado, diced

1 Tbsp. lime juice

1⁄4 tsp. red pepper flakes

Pinch of sea salt and fresh ground pepper

4 corn tortillas

1⁄2 cup pico de gallo

1⁄4 cup quick pickled onions

Fresh cilantro

Recipes

TACOSSpicy Mango Black Bean

Makes 3 servings (salsa is.4 servings)

D I R E C T I O N S

1. Combine all ingredients for the salsa in a bowl.

2. Lay endive leaves on a plate. Add black beans, fish, and 1⁄4 cup mango salsa. Serve with 1⁄4 cup guacamole.


3 (or more) endive lettuce leaves

1⁄4 cup black beans

3 oz. grilled white fish or shrimp

S A L S A

1⁄2 mango, diced

1 red bell pepper, diced

1⁄4 cup red onion, diced

1⁄4 cup cilantro, diced

1 jalapeño, diced

2 limes, juiced

Pinch of salt

Summer Tone Up

PINEAPPLE PICOBlackened Salmon with

Makes 1 serving

D I R E C T I O N S


2. Combine the seasoning ingredients in a bowl. Rub the seasoning on the salmon so that it covers all sides. Spray a baking sheet with coconut oil spray. Place salmon on baking sheet and bake for 25-30 minutes.

3. In a pan over medium high heat, add all the ingredients for the coconut quinoa except for the coconut flakes. When liquid begins to boil, reduce to a simmer and cover. Cook for 15 minutes. Top with coconut flakes.

4. Mix all the ingredients for the pineapple pico in a bowl. You can keep in the fridge for up to 4 days. The salsa makes enough for 2 servings.

5. Top salmon with pineapple pico and serve with coconut quinoa. Enjoy!


6 oz. salmon, skin removed

Coconut oil spray

S E A S O N I N G

1 Tbsp. paprika

1 tsp. minced garlic

1 tsp. dried thyme

Pinch cayenne pepper

1⁄4 tsp. black pepper

C O C O N U T Q U I N O A

1⁄4 cup uncooked quinoa

1⁄2 cup light coconut milk, from a can

1⁄4 cup water

Optional: 1 Tbsp. unsweetened coconut flakes

P I N E A P P L E P I C O

1⁄4 cup fresh pineapple, chopped

1⁄4 cup chopped bell pepper

1 jalapeño, diced

1⁄2 cup red onion, diced

1⁄4 cup cilantro, diced

Juice of 1 lime

Pinch of salt

Recipes

Coconut MacadamiaMakes 4 servings

D I R E C T I O N S


2. In a medium bowl, stir together the crushed macadamia nuts, parsley, coconut our, shavings and coconut oil.

3. Line a baking sheet with aluminum foil and brush it with olive oil. Place the fish on top and season it with salt & pepper on both sides.

4. Bake it for about 5 minutes. Take it out of the oven and brush it with coconut milk, then dip each filet into the nut & our mixture, pressing it down to ensure it adheres.

5. Return fish to the oven and bake 5-10 minutes or until golden brown.


1 cup roasted and crushed macadamia nuts

1 Tbsp. parsley

2 Tbsp. coconut flour

2 Tbsp. coconut shavings

2 Tbsp. coconut oil, melted

2 Tbsp. olive oil

4 6 oz. fresh mahi mahi fillets

2 Tbsp. coconut milk

Salt and pepper

CHICKEN MEATBALLSCRUSTED MAHI MAHIZucchini Pasta withMakes 3 servings

D I R E C T I O N S


2. In a bowl, combine ground chicken with dried basil, ground garlic, and salt. Roll ground chicken mixture into small meatballs. Place on a parchment paper lined baking sheet. Drizzle with olive oil.

3. Bake for 20-30 minutes (depending on how big the meatballs are).

4. Lightly sauté zoodles in 1⁄2 tsp. olive oil. Serve chicken meatballs over zoodles with 1⁄4 cup TIU approved marinara sauce per serving!


1 lb. ground chicken

1 tsp. dried basil

1 tsp. ground garlic

1⁄2 tsp. salt

1 tsp. olive oil + 1⁄2 tsp. for zoodles

6 large zucchini, spiralized

TIU approved marinara sauce

M3M3 M5

M3M3 M4 M5 M3M3 M4 M5

Summer Tone Up

M3M3 M5

DISHMoroccan Makes 2 servings

D I R E C T I O N S


2. On a baking sheet, combine carrots, bell pepper, red onions, paprika, cumin, coriander, cayenne, salt, and olive oil. Toss to combine.

3. Bake for 15-20 minutes.

4. Pair with 2 cups arugula and grilled chicken/tofu/cooked beans.


2 cups carrots, roughly chopped

1 red bell pepper

1⁄2 cup red onions

1 tsp. paprika

1⁄2 tsp. cumin

1⁄4 tsp. coriander

Pinch of cayenne

Pinch of salt

1 Tbsp. olive oil

2 cups arugula

4 oz. grilled chicken (or fish or beans/tofu)

Recipes

SLIDERSGrilled

Makes 1 serving

D I R E C T I O N S

1. Form three small patties with protein and sprinkle with salt and pepper.

2. In a pan over medium heat, spray the coconut oil spray and add the patties. Cook for 5 minutes on each side, or until cooked all the way through.

3. Lay out the mushrooms and add the cooked sliders and remaining ingredients to each one. Top with mushroom cap.


1⁄4 lb ground meat (turkey, chicken, or lean beef) or your favorite veggie burger

3 slices yellow onion

1⁄4 cup sprouts

1⁄4 avocado

1⁄4 cup fresh corn

3 kale leaves

3 crimini mushroom caps, stems removed, or 3 baby bella mushrooms (for sliders)


Coconut oil spray

TIU approved condiments (optional)

M3M3 M5


D I R E C T I O N S

1. In a pan over medium heat, add coconut oil, sugar snap peas, bell pepper, garlic, and salt. Sauté for 2- 3 minutes.

2. Chop the bok choy and chili pepper and add to the mixture. Sauté for 1-2 more minutes.

3. Remove from heat and add lime juice, green onions, and cashews. Serve with 4 oz. of your favorite lean protein, cooked.

STIR FRYVeggie

Makes 1 serving


1 Tbsp. coconut oil

1 cup sugar snap peas

1 red bell pepper

1 clove garlic

Pinch of salt

1 baby bok choy

1 thai chili pepper (or your favorite pepper)

1 lime, juiced

1⁄4 cup green onions, chopped

2 Tbsp. cashews

4 oz. lean protein, cooked

M3M3 M5

TrayBAKES


TRAY BAKEFaux-lafel

makes 2 servings

D I R E C T I O N S

1. Heat oven to 425°F.

2. In a mixing bowl, combine cauliflower and onion quarters; toss to coat with red wine vinegar and curry powder. Spread cauliflower and onion out in a single layer on a baking sheet and roast for 10 minutes.

3. In the same bowl, combine tofu, garlic powder, cumin, coriander, paprika, salt, and pepper. Add tofu to the baking sheet and roast for 30 minutes, tossing everything once halfway through.

4. Massage the kale with olive oil and lemon juice until softened. Toss in quinoa and bell pepper and divide among two large bowls. Top with tofu, cauliflower, and roasted chickpeas.


1 head of cauliflower, stem and leaves removed, broken down into bite-size florets

1 yellow onion, peeled and quartered

1 tsp. red wine vinegar

1 1⁄2 tsp. curry powder

1 (15.5 oz.) package extra-firm tofu, drained, patted dry, and cut into 1-inch cubes

1 tsp. garlic powder

1 1⁄2 tsp. ground cumin

1 1⁄2 tsp. ground coriander

1 tsp. paprika

1⁄2 tsp. salt

Pinch of freshly ground black pepper

1 bunch of Tuscan kale, de-stemmed and roughly chopped

1 tsp. olive oil

1 tsp. lemon juice


1 red bell pepper, de-stemmed, de-seeded, and finely diced

1⁄4 cup roasted chickpeas

M3M3 M4 M5

Summer Tone Up

M3M3 M5

SHRIMPLemon Garlic

TahiniMakes 1 serving

Makes 1 serving

D I R E C T I O N S


2. In a bowl, combine all ingredients except for red pepper flakes, parsley, and lemon. Toss to combine. Put on a cookie sheet and bake for 25 minutes.

3. Put cooked veggies on a plate and add parsley, a pinch of crushed red pepper, and a squeeze of lemon. Serve with lean protein if desired.

D I R E C T I O N S


2. On a baking sheet, add garlic, lean protein, asparagus, olive oil, and salt. Toss to combine. Squeeze a lemon over the mixture.

3. Bake for 20-25 minutes or until protein is cooked all the way through.

4. Serve with your favorite mixed greens and 1 Tbsp. TIU approved dressing.


1 cup chickpeas, drained

1⁄2 cup chopped broccoli

1⁄4 sweet potato, chopped into bite-sized pieces

1 1⁄2 cloves garlic, diced

1 Tbsp. tahini

1⁄2 tsp. olive oil

1⁄4 tsp. cumin

Pinch of salt

Pinch of red pepper flakes at the end

2 Tbsp. fresh parsley, tossed at the end

1⁄4 lemon, squeezed

Optional: 6 oz. lean protein


4 cloves garlic

6 oz. shrimp, chicken or tofu

6-10 stalks of asparagus

1 Tbsp. olive oil

Pinch of salt

1 lemon

2 cups your favorite mixed greens

1 Tbsp. TIU approved dressing

Recipes

TRAY DINNER

M3M3 M5

Summer Tone Up

M3M3 M5

M3M3 M5

D I R E C T I O N S


2. Line a rimmed baking sheet with parchment paper.

3. Place sweet potatoes and beets on 2⁄3 of the baking sheet and drizzle with 2⁄3 of the olive oil, lemon pepper, and a pinch of sea salt.

4. Bake for about 10 minutes or until slightly tender.

5. Remove from the oven and add the zucchini to the tray. Drizzle with the remaining olive oil, lemon pepper, and a pinch of sea salt.

6. Bake for another 5 minutes or until all veggies or tender.

7. Meanwhile, mix all ingredients for the sauce in a small bowl.

8. Remove zoodles from the oven and toss with lemon dill sauce. Enjoy with 4 oz. of your favorite protein such as grilled chicken, salmon, or tempeh.

TRAY BAKEFajitaMakes 2 servings

D I R E C T I O N S


2. Line a rimmed baking sheet with parchment

3. Place bell peppers, poblano pepper, corn, and red onion on baking sheet. Drizzle with olive oil and toss well to coat. Season with taco seasoning, pinch of sea salt, and fresh ground pepper.

4. Bake for 15 minutes or until vegetables are tender and slightly charred.

5. Enjoy with 4 oz. of your favorite protein such as grilled chicken, grilled shrimp, or tempeh.


8 mini sweet bell peppers, stems and seeds removed and cut into quarters

1 poblano pepper, stem and seeds removed, diced

2 ears of fresh corn, kernels cut from the cobb

1⁄4 red onion, cut lengthwise into 1⁄2-inch slices

1 Tbsp. olive oil

1 tsp. taco seasoning

Pinch of sea salt

Fresh ground pepper

1 Tbsp. fresh cilantro, chopped

4 oz. prepared lean protein of your choice

Recipes

ZOODLE BAKERainbow

Makes 2 servings


1 cup each of spiralized, zucchini, sweet potatoes, and beets

1 Tbsp. olive oil

1 tsp. lemon pepper

1⁄2 shallot, minced

2 cloves garlic, minced

Pinch of sea salt

4 oz. prepared lean protein of your choice

S A U C E

1 single-size serving of plain Greek or almond yogurt

3 sprigs of fresh dill, chopped

1 clove garlic, minced

1 tsp. lemon juice

Pinch of sea salt

Summer Tone Up

Mix &MATCH

Summer Tone Up

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.

GET YOUR BASE GOING Chop ½ cup onions and 2-3 garlic cloves

Bake for 20-40 minutes, depending on the protein you choose!

NEXT, CHOOSE YOUR VEGGIES!

This is enough for 1 serving so double or triple if you make it for the week! You can

choose up to 3 veggies

-1 cup Brussels sprouts, halved

-1 cup carrots, chopped

-1 cup green beans

-½ cup sweet potato or squash, cubed

-1 cup fennel, chopped

-1 cup cauliflower, chopped

-1 cup broccoli, chopped

PICK YOUR PROTEIN

Choose one below.

-6 oz chicken breast

-6 oz salmon

-6 oz white fish

-6 oz shrimp

-½ cup beans (chickpea, pinto, black,

kidney, navy)

TOSS ALL TOGETHER WITH. . .

-2 tsp. olive oil

-A pinch of salt

AND CHOOSE ONE OF THESE SEASONINGS

(OPTIONAL!)-1 Tbsp. chili powder

-1 Tbsp. garlic powder

-¼ tsp. cayenne pepper

-1 Tbsp. curry powder

-1 tsp. lemon pepper

You can also serve with a small side of guacamole!

Recipes

Tray Dinners

Summer Tone Up

GET YOUR BASE GOING 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.

VEGGIESPick as many as you like!

- shredded carrots

- bell pepper

- broccoli

- tomatoes

- green beans

- Brussels sprouts

- asparagus

- leeks

- onions

- garlic

- green onions

LEAN PROTEINPick one below.

- 4-6 oz. chicken breast

- 4-6 oz. turkey

- 4-6 oz. salmon

- 4-6 oz. white fish

- 4-6 oz. shrimp

- 4-6 oz. tofu

- ½ cup beans (chickpea, pinto, black,

kidney, navy)

HEALTHY FATS Choose one below.

- ¼ cup guacamole

- 1 Tbsp. pumpkin/sunflower seeds

- 2 Tbsp. chopped nuts

SPICES/FLAVORINGSPick 2 below.

- 2 Tbsp. pesto (recipe on ToneItUp.com)

- ¼ cup salsa

- 1 jalapeño

- hot sauce

HERBSPick as many as you like!

- cilantro

- parsley

- dill

- 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

Build Your Own Lean Bowl

Summer Tone Up

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 makes 4 servings (2 cups each)

D I R E C T I O N S

1. Add everything to a large stockpot. Bring to a boil, cover, and simmer for 2 hours. Alternatively, throw it all into a slow cooker and put it on the low setting for 8 to 12 hours.

2. Let the broth cool then strain the liquid and discard the solids.

3. Store the broth in the fridge for up to 1 week or in the freezer for up to 1 month.

4. When ready to serve, combine 2 cups of broth in a small saucepan along with whatever add-ins you want. Bring to a simmer over medium-high heat until proteins are cooked through and vegetables are tender.


8 cups water

½ head of cabbage, halved

3 large carrots, cut into large chunks

3 celery stalks, cut into large chunks

1 onion, quartered

1 garlic bulb, sliced in half crosswise

1 bunch of parsley or cilantro stems

½ cup dried shiitake mushrooms

⅔ cup dried wakame seaweed

2-inch piece of ginger, cut into ¼-inch-thick slices

1 Tbsp. ground turmeric

1 Tbsp. peppercorns

1 Tbsp. olive oil

M3M3 M4 M5

E X T R A S Pick as many as you like!

- 1 scoop Tone It Up Marine Collagen

- cilantro

- parsley

- dill

- basil

- lemon juice

- lime juice

- seasoning blends (salt-free)

- apple cider vinegar

- black pepper

- sea salt (limit to ¼ tsp.)

- ginger

- garlic

- jalapeños

- cayenne pepper

- miso (limit to 1 tsp.)

- low-sodium tamari (limit to 1 tsp.)

- 4-6 oz. chicken breast

- 4-6 oz. turkey

- 4-6 oz. salmon

- 4-6 oz. white fish

- 4-6 oz. shrimp

- ½ cup drained canned beans (chickpea, pinto, black, kidney, navy)

- 4-6 oz. tofu

- 2 eggs

L E A N P R O T E I N Pick one below.

H E A LT H Y F A T S Choose one below.

- 1 Tbsp. seeds

- 2 Tbsp. coconut milk

- ¼ avocado

- kale

- carrots

- collard

greens

- broccoli

- chard

- celery

- cauliflower

- mushrooms

- squash

- spinach

- parsnip

- sweet potato

- peppers

V E G G I E S Pick as many as you like!

BROTH MIX-INS

Recipes

Beauty Broths

Summer Tone Up

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.

GET YOUR BASE GOING 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)

FROZEN FRUITS½ frozen banana, pre-sliced + up

to 1 ½ cups frozen fruit

example- raspberries (high in fiber!), mango, pineapple, blueberries,

strawberries, cranberries, acai (half packet), pitaya (half packet)

FLAVORINGSFor an extra boost, add one of the

following!

1-2 tsp. diced fresh ginger

1-2 tsp. diced fresh turmeric

1-2 drops extracts (mint, vanilla, almond, peppermint, lemon)

½ tsp. cinnamon

¼ tsp. nutmeg

GREENS & VEGGIESAs many as you like!

We usually add about 1 cup if we add it in .

example - spinach, kale, parsley, cucumber

BOOSTERSFor added nutrient value, add 1-2 of

the following!

½ tsp. powdered spirulina or chlorella

1 tsp. maca

2 tsp. hemp seed

1 tsp. chia seed

1 tsp. flax seed

NUT BUTTERSOptional - for healthy fats & a

little extra protein!

1 Tbsp. almond butter

1 Tbsp. peanut butter

TOPPINGSChoose 1-2 toppings!

1 Tbsp. cacao nibs

1 Tbsp. unsweetened shredded coconut

1 tsp. chia seeds

¼ cup favorite fruit

1 tsp. bee pollen

Recipes

Make The Perfect Smoothie

EnergizingSNACKS

Summer Tone Up

M5M1 M2 M3 M4

TOASTChickpea Radish

Makes 1 serving

D I R E C T I O N S

1. Toast the bread.

2. Spread hummus over the toast and top with remaining ingredients.

C H I C K P E A D I R E C T I O N S

1. Heat oven to 425°F.

2. Blot chickpeas with a paper towel to dry then toss with olive oil, chili powder, paprika, and thyme. Spread them out on a baking sheet and roast for 20 to 25 minutes, shaking the pan halfway through. Until crisp.


1 slice Ezekiel or gluten-free bread

2 Tbsp. hummus

1 Tbsp. roasted chickpeas (see recipe)

1 radish, thinly sliced

1⁄4 tsp. hemp seeds

C H I C K P E A


1 (15-oz) can chickpeas, rinsed and drained

1 tsp. olive oil

1 tsp. chili powder

1⁄4 tsp. smoked paprika

1⁄4 tsp. fresh or dried thyme

Recipes

SimpleMakes 9 servings (a serving is 1 bar)

D I R E C T I O N S

1. Melt the coconut oil.

2. Combine melted coconut oil and almond butter in a bowl. Add all remaining ingredients and stir to combine.

3. Spray a baking dish with coconut oil spray.

4. Press mixture into baking dish and keep in the fridge until ready to serve.


1/4 cup vanilla Tone It Up Protein

1 Tbsp. coconut oil

1⁄2 cup almond butter

2 Tbsp. honey

1⁄2 cup unsweetened coconut flakes

1⁄2 cup chopped almonds

1⁄4 cup goji berries (or superfood of choice)

1⁄4 cup cacao nibs

Coconut oil spray

SUPERFOODS BAR

M3M3 M4 M5M1 M2 M3

Stacey @socialstace

Summer Tone Up

M5M1 M2 M3 M4

M5M1 M2 M3

PROTEIN BITESMatcha

2 bites per serving

D I R E C T I O N S

1. Combine all ingredients in a food processor and blend until smooth.

2. Roll 1 Tbsp. amounts into rounds. Store in a glass container in the fridge for up to 5 days.



1⁄3 cup cashew butter

3 medjool dates, pitted


1 tsp. coconut oil

1⁄4 cup unsweetened coconut flakes

Recipes

Pick-Me-Upmakes 3 servings

D I R E C T I O N S

1. Add coconut milk, almond milk, and maple syrup to a large bowl and then stir in chia seeds.

2. Whisk together and allow to sit for 3 minutes. Whisk it again before covering and placing in the fridge for an hour or overnight.

3. Top with coconut flakes and cacao nibs before serving and enjoy!


½ cup coconut milk

½ cup unsweetened almond milk

1 Tbsp. pure maple syrup

¼ cup whole chia seeds

T O P P I N G S

( P E R S E R V I N G )

1 Tbsp. unsweetened coconut flakes

1 tsp. cacao nibs

CHIA SEED PUDDING

Summer Tone Up

M5M2 M3 M4

M5M2 M3 M4

HUMMUSBeetMakes 5 servings

D I R E C T I O N S

1. Combine all ingredients in a food processor and blend until smooth.

2. Serve with your fave veggies!


1 can chickpeas, drained (save 1⁄4 cup of canned liquid)

1⁄4 cup red beets, grated or chopped

1 garlic clove

1 tsp. cumin

1⁄2 tsp. cardamom

1⁄2 lemon, squeezed

2 tsp. olive oil

Pinch of salt

Recipes

Salsa VerdeMakes 4 servings

D I R E C T I O N S


2. On a baking sheet, add tomatillos, onion, jalapeño, garlic, olive oil, and salt. Toss to combine.

3. Bake for 10 minutes.

4. Pour ingredients into a food processor or blender. Add lime juice and cilantro. Blend to combine. Store in a glass jar in the fridge for up to 5 days. Serve with sliced veggies!


4 tomatillos, husk removed

1⁄2 yellow onion

1 jalapeño

2 garlic cloves

1 tsp. olive oil

Pinch of salt

1 lime, juiced

1⁄4 cup cilantro

GUAC

Summer Tone Up

D I R E C T I O N S

1. Combine all ingredients in a bowl and mash to combine.

2. Serve with your fave veggies!

M2 M4

GUACQuick

makes 4 servings


1 avocado

¼ cup red onion, diced

½ jalapeño, diced

1 lemon, squeezed

Pinch of salt

M2 M4

M2 M4

PICOSpicy

makes 4 servings

D I R E C T I O N S

1. Combine all ingredients in a jar.


2 tomatoes, cut into small cubes

⅓ cup red onion, diced

½ jalapeño, diced

2 limes, juiced

¼ cup cilantro

Pinch of salt

Recipes

SALADThree Bean

makes 3 servings

D I R E C T I O N S

1. Combine all ingredients in a bowl. Mix and enjoy!


½ cup cannellini beans

½ cup garbanzo beans

½ cup kidney beans

¼ cup diced celery

2 Tbsp. chopped red onions

2 Tbsp. chopped cilantro

2 Tbsp. chopped rosemary


2 Tbsp. olive oil


DecadentTREATS

Summer Tone Up

COLLAGEN BITESCoconut

Makes 24 servings

D I R E C T I O N S

1. Combine berries, water, and collagen creamer in a blender; puree until smooth.

2. Pour puree into a mixing bowl. Add coconut and coconut butter; mix to combine.

3. Scoop a tablespoon of the mixture and either roll it into a ball and place on a large plate or press it into a silicone mini muffin liner. Repeat with the remaining mixture and freeze for 30 minutes, until hardened.

4. Meanwhile, melt the chocolate in the microwave in 30-second increments, stirring each time, until smooth.

5. Dip each ball in chocolate to coat and return to the plate. Or scoop 1 tsp. of chocolate into each muffin liner, spreading it to cover the top. Quickly sprinkle the freeze-dried berries on top before the chocolate hardens.

6. Place the bites in the refrigerator until chocolate completely sets. Store in the fridge but let sit at room temperature for a few minutes before enjoying.


1 cup blueberries or raspberries (fresh or frozen)

1 Tbsp. water

4 scoops Tone It Up Collagen Creamer

1 1⁄2 cups unsweetened dried shredded coconut

1⁄4 cup coconut butter, softened

1 cup dark chocolate chips (or coconut butter)

Freeze-dried fruit for garnish, crushed (optional)

Recipes

MatchaMakes 3 servings

D I R E C T I O N S

1. In a food processor, blend until smooth. Serve immediately!


1 1⁄2 frozen bananas, diced


1⁄4 cup dairy-free milk (almond, coconut, cashew, or hemp seed)

Pinch of Himalayan salt

NICE CREAM

Stacey @socialstace

Terra @terra.bainbridgekitchen

Summer Tone Up

CREAMSICLEWatermelon & Lime

DONUTMatcha

Makes 6 servings

D I R E C T I O N S

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

2. Pour into popsicle molds and freeze for at least 4 hours or until solid.



8 oz. coconut water

5 oz. plain or almond yogurt

2 cups watermelon juice

1 lime, zest and juice

1 Tbsp. honey or brown rice syrup

Makes 4 donuts (1 donut per serving)

D I R E C T I O N S


2. Combine all dry ingredients in a bowl and whisk to combine.

3. In a separate bowl, combine all wet ingredients.

4. Add the wet ingredients to the dry and stir to combine.

5. Spray a donut pan with coconut oil spray and add batter. Bake for 15-20 minutes or until a toothpick comes out clean.

6. For the glaze, whisk ingredients together in a small bowl. Dip donuts in glaze.



1⁄2 cup oat flour


1⁄2 tsp. ground cinnamon

Pinch of salt


1⁄4 cup maple syrup

1 egg


1 Tbsp. coconut oil Coconut oil spray

GLAZE

1 cup unsweetened almond or coconut yogurt

1 tsp. matcha

Recipes

You did it babe!!! No matter what this series looked like for you, we are SO incredibly proud of you for all the ways, big and small, that you took

care of yourself. Every healthy meal you prepped was an act of self-love and self-care.

We hope you’re just as proud of yourself as we are of you. Take a minute right now and acknowledge yourself, give yourself a lil’ booty tap, and tell yourself how freakin’ amazing you are! You deserve it ✨ 💛

xxo,

We want to hear about your experience with the Summer Tone Up! From start to finish, what were your favorite moments? How did you surprise yourself? How do you feel after the

series? Share with us by posting some photos and videos on instagram with #SummerToneUp #TIUTransformation! We can’t wait to hear your story and connect with you :)

Congrats!

YOUR OFFICIAL RETAILER

© 2020 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.

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 [email protected]

Disclaimer:By purchasing this program, you accept and are bound by these terms and conditions without limitation, qualification or change. You represent

that you have read and agreed to these terms and conditions at all times while using this program. You must be at least 18 years of age to access the material contained on ToneItUp.com without adult supervision. To access and use ToneItUp.com, you warrant that you are at least 18

years old or have obtained parental permission.

Any application of the recommendations set forth in this website and program from Tone It Up Inc, 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 information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions.

This information on this website has not been evaluated by the FDA and is not intended to treat, diagnose, cure or prevent any disease, metabolic disorder or health problems. We cannot and do not give you medical advice. You should seek prompt medical care for any specific health issues and consult your physician before purchasing any product(s). We do not recommend the self-management of health problems. Information obtained by using our services is not exhaustive and does not cover all diseases, ailments, physical conditions or their treatment.

By purchasing this program you agree that you will consult your doctor, physician or health care provider before beginning the nutrition or exercise program or taking into practice any and all tips from the website. Use of the programs, advice, and information contained in this

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You understand and agree that you will indemnify, defend and hold us and our affiliates harmless from any liability, loss, claim and expense, including reasonable attorney’s fees, arising from your use of our website and program, or your violation of these terms and conditions.

Author’s Disclaimer

The 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.

table of contents...recipes 76 customize your plan 69 tiu approved 11 your summer tone up workouts...

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