Get a Sneak Peek at Your Brand New Fall Meal Plan Recipes

By Tone It Up on

With our 6-week Fall Challenge coming up on October 4th, that means we have a brand new meal plan for you! This plan is filled with seasonal fall recipes — everything from smoothies, to lattes, to crockpot dishes, to tacos — plus meal-by-meal guides, meal prep tips, and nutrition advice to help you feel healthy, nourished, and energized for fall. 

You’ll get the full plan when you sign up for the Fall Challenge here! Want a ‘lil sneak peek? We get you! We’re giving you an exclusive look at some of our favorite new recipes below. We know fall is a busy season, so these are all super quick and easy for you to whip up and enjoy. 

berry ginger smoothie

Berry Ginger Smoothie Recipe

Makes 1 serving


  • 1 cup mixed berries
  • ½-inch of ginger
  • 1 cup unsweetened plant-based milk
  • 1 scoop vanilla Tone It Up Protein 
  • 1 cup spinach or kale
  • 2 tsp. chia seeds
  • Half of a celery stalk
  • Handful of ice


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

apple pie oats

Apple Pie Oats Recipe

Makes 2 servings


  • ½ cup oats (gluten-free if preferred)
  • ½ apple, diced 
  • 2 tsp. lemon juice
  • 1 tsp. cinnamon
  • 1 scoop vanilla Tone It Up Protein 
  •  ½ tsp. maple syrup


  • Chopped Pecans


  1. In a saucepan, bring 1 cup water to a boil and add oats. Cook on low for 3-5 minutes.
  2. Meanwhile, combine diced apple with lemon juice and cinnamon. 
  3. Add apple mixture to the oats. Add protein and maple syrup. Stir and top with chopped pecans. 

simple fall pine nut salad

Simple Fall Pine Nut Salad Recipe

Makes 1 serving 


  • ¼ of an acorn squash
  • Olive oil for drizzling
  • 2 Tbsp. pine nuts
  • 1 ½ cups arugula
  • ¼ apple, sliced
  • ½ cup cooked beans or lentils of your choosing


  • 1 Tbsp. olive oil
  • 1 Tbsp. balsamic vinegar
  • 1 tsp. dijon mustard


  1. Preheat oven to 350 degrees. 
  2. Slice acorn squash and drizzle with olive oil. Bake for 30 minutes, or until golden brown,  flipping halfway through. 
  3. Meanwhile, place pine nuts in a skillet over medium heat in an oil-free pan. Consistently stir with a wooden spoon until lightly browned. 
  4. For dressing, mix all ingredients together. 
  5. Combine all ingredients and top with dressing.

crockpot chicken and veggies

Crockpot Chicken & Veggies Recipe 

Makes 4 servings 


  • 2 cloves garlic cloves, minced
  • 1/2 onion, chopped
  • 1 cup quinoa
  • 2 cups low-sodium vegetable broth
  • 1 cup green beans
  • 6 large carrots, cut in half
  • 1 cup mushrooms, chopped
  • 2 4 oz. fresh or frozen boneless, skinless chicken breasts
  • 1 ½ Tbsp. olive oil
  • 1 ½ Tbsp. coconut aminos
  • 2 Tbsp. whole grain or dijon mustard
  • 1 tsp. rosemary
  • 1 tsp. thyme
  • Salt and pepper to taste


  1. Start crockpot on low. 
  2. Add in all ingredients and cook for 6-8 hours (or 4 hours on high).

Looking for more delicious fall recipes, plus nutrition advice, meal-by-meal guides, meal prep tips, and grocery lists?! Sign up the Fall Challenge to get the full brand new Fall Meal Plan!


Leave a Reply

Score Big with These Healthy Game Day Snacks
Score Big with These Healthy Game Day Snacks
5 Recipes That Are Guaranteed Winners Hey #TIUTeam! Are you ready to tackle game day like a pro? Whether you're cheering for your favorite team...
Read More
January Challenge 2024: Meal Plan
January Challenge 2024: Meal Plan
Reset and Refresh with your new Meal Plan Your 4 Week January Challenge starts on January 15th! This is the time for refreshing and resetting your entire wellness...
Read More
Tone It Up January Challenge 2024: Refresh and Reset
Tone It Up January Challenge 2024: Refresh and Reset
Start Your New Year With Us and the Refresh & Reset Program! Get excited, girl, because we’re bringing you our best program yet!! We’re starting...
Read More