Your Cozy New Fall Challenge Meal Plan!

By Tone It Up on

Your 4-week Fall Challenge starts October 3, 2022! We want you to glow from the inside out — in your workouts, nutrition habits, and every area of your life. 

Our intention with this meal plan, as always, is to make your life healthier and easier. Here are the things you can expect from your Fall Challenge Meal Plan:

  • Delicious! 25 New Recipes Full of fall flavors
  • Fully Customizable Meal Planning
  • Perfect for Busy Lifestyles
  • Easy to Follow! Simple solutions to commit to your nutrition goals.

The focus for the plan is Lean, Clean, ‘N Green and together, we’ll:

  • Opt for nourishing protein to fuel our workouts
  • Eat fruits and veggies as much as possible

As long as you’re sticking to these principles, you’re “on the plan.” It’s really that simple.

Sign Up For the Fall Challenge Today!

The entire meal plan will be available in the app so you can access it wherever you are. Here are some of the Tone It Up Team's fave recipes from the meal plan to get you started:

Tone It Up Fall Challenge Nutrition Plan Fall Protein Smoothie Delicious healthy recipes

Fall Protein Smoothie


  • 3-4 ice cubes
  • 1 cup unsweetened plant-based milk
  • Scoop of Vanilla Tone It Up protein powder
  • ½ apple, cored and peeled (recommend honey crisp!)
  • Cinnamon


  1. Place ingredients into your blender and blend until smooth and thick!
  2. Add ice cubes to thicken as needed
  3. Serve with granola or walnuts on top!


Tone It Up Fall Challenge Nutrition Plan Crockpot Classic Chili Healthy Recipe Nutritious

Crockpot Classic Chili


  • 2 tbsp avocado oil
  • 2 yellow onions, diced
  • 2 lb 93%  lean ground turkey
  • ¼ cup chili powder
  • 3 garlic cloves, minced
  • 3 tbsp cumin
  • 1 small can tomato paste
  • 2 tbsp garlic powder
  • Freshly ground black pepper, to taste
  • 3 cups of low sodium chicken broth 
  • 2 15-oz cans petite diced tomatoes
  • 2 16-oz cans red kidney beans, drained and rinsed
  • 2 8-oz cans of tomato sauce


  1. In a large skillet, saute the avocado oil, onions, garlic until fragrant
  2. Add the turkey, chili powder and salt and cook fully
  3. In the crockpot combine the rest of the ingredients and cook on high for 6 hours
  4. Serve with your favorite toppings and enjoy!


Tone It Up Fall Challenge Nutrition Plan Maple Almond Popcorn Healthy Recipe Nutritious

Maple Almond Popcorn



  • 6 cups air-popped popcorn
  • 1 cup slivered almonds
  • 1 cup maple syrup


  1. Spray a large bowl and add the popcorn and almonds. Set aside
  2. Line a large sheet pan with foil and spray on top
  3. In a medium saucepan on medium high heat bring the maple syrup to a boil until it reaches 300 degrees.
  4. Immediately pour the syrup over the popcorn mixture and stir vigorously to fully coat the pieces
  5. Spread the mixture onto the prepared sheet pan and let it cool before breaking it into pieces

Sign Up For the Fall Challenge Today!

Leave a Reply


Oct 17 22

I need that popcorn!

30 Minute Fired Up Full Body Workout
30 Minute Fired Up Full Body Workout
This 30-minute total body workout is designed to ignite your inner strength and energy. Chevy’s dynamic training style will keep you motivated and challenged throughout...
Read More
9 Mindfulness Practices for Mental Health Month
9 Mindfulness Practices for Mental Health Month
In the hustle and bustle of everyday life, it's easy to overlook the importance of mental health. Yet, just like our physical well-being, nurturing our...
Read More
Mother's Day Brunch Recipes
Mother's Day Brunch Recipes
Mother’s Day is just around the corner, and here at Tone It Up, we're overflowing with gratitude for all the #TIUMoms and incredible women who...
Read More