When your weeks get busy, it’s hard enough to find time to think, let alone get a second to figure out what to eat. Katrina Scott and Karena Dawn are two boss-babe BFFs who know that struggle is oh-so real. But not matter what’s on their figurative plate, the co-founders behind the fitness empire Tone It Up make sure to fill their actual plate with wholesome, body-boosting foods.
They stick to a five-meal-a-day plan full of energizing green veggies, lean protein, and fresh fruit that keeps their metabolism revved up. And, of course, some cleaner versions of their favorite sweet treats (like pancakes and doughnuts) are always in the lineup too.
In order to be successful in their healthy-meal goals, they rely on whipping up options in advance. “We’re often on the go, so preparation is key,” Dawn says. “We meal-prep every Sunday for the week and make sure to have healthy snacks on hand, especially because every day is different for us—one day we could be filming on the beach, and the next we’re at the HQ in meetings all day.”
“We meal prep every Sunday for the week and make sure to have healthy snacks on hand, especially because every day is different for us—one day we could be filming on the beach, and the next we’re at the HQ in meetings all day.” —Karena Dawn
For an inside look at how these ladies stay healthy and strong, take a look at what they eat in a day—and take away some inspiration to create your own mouth-wateringly delicious meals.
Here’s an example of what Katrina and Karena of Tone It Up eat in a day.
Karena’s day
6:00 a.m.: “I always start my morning with a big glass of water and two shots of espresso. It’s the best way to get hydrated and energized first thing and prep for my morning workout.”
8:00 a.m.: “After my workout, I usually make a Tone It Up Protein Pancake with our plant-based, gluten-free, and clean Tone It Up Protein. The protein helps you refuel post-workout and form lean muscle.”
10:30 a.m.: “I like to reach for a mixture of almonds and dried fruit for a quick snack to boost my energy levels.”
12:30 p.m.: “Fresh poké from the farmers’ market with a side of seaweed salad is my favorite! It’s light, flavorful, and packed with heart-healthy omega-3 fatty acids.”
3:30 p.m.: “I like something a little crunchy for my afternoon snack. I’m usually reaching for carrots and hummus or kale chips and guacamole.”
6:00 p.m.: “My husband Bobby and I cook dinner together. He mans the grill and I’m in charge of the salad and veggies! We’re usually grilling chicken or salmon with a side of asparagus and a big salad.”
After dinner: “I love to wind down with the occasional glass of wine or some Health-Ade Kombucha!”
Katrina’s day
7:00 a.m.: “I like to get outside and take a morning walk with my girlfriends. Usually, I’d grab a coffee—two shots of espresso over ice with a splash of unsweetened almond milk,” she says, adding that she’s currently opting for water instead of coffee during her pregnancy.
8:30 a.m.: “After my walk and workout, I always mix up a protein smoothie. Lately, I’ve been loving a smoothie with some Tone It Up Vanilla Protein, kale, a frozen banana, fresh blueberries, unsweetened coconut shavings, and almond milk. It’s packed with folate, fiber, potassium, and antioxidants, so it’s perfect for mamas-to-be. A lot of women have been asking me if I’ve been adding our protein to my smoothies while pregnant—and I am! I love our ingredients and I feel great having it every day. If you’re pregnant or breastfeeding, just make sure to ask your doctor first since we’re all unique and you may have different needs.”
11:00 a.m.: “This is when I reach for one of our Blueberry Coconut Tone It Up Protein Bars.”
12:00 p.m.: “I’m all about those kale salads. I add grilled chicken, tons of veggies, fruit, and a drizzle of lemon olive oil dressing.”
3:00 p.m.: “We always have fun goodies being tested at the HQ. This is about the time I go taste-testing for some healthy protein mini muffins.”
7:00 p.m.: “My husband Brian is the chef of the house, so he usually whips up dinner. His specialty is a lean bowl, which is ground turkey or chicken with tomato sauce and tons of chopped veggies. We’ll add a bunch of herbs and spices.”
After dinner: I’ve been craving ice cream a lot in my second and third trimesters…and baby gets what she wants!
Here’s your fall fitness workout plan, straight from the founders of Tone It Up. Or check out the moves for a Tone It Up–style full-body burn.
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