11 Foods We CAN’T Live Without!

Here at the #TIUhq, we talk about food… A LOT. We’re always discussing our fave meals, snacks, and treats!  We realized from these discussions that healthy, whole foods are on all of our minds! Turns out, our taste buds love being Tone It Up Nutrition Plan approved as much as our bodies do!


Today, Kat and I are sharing our top foods that we CAN’T live without! If you’ve never had some of them, give ’em a try! ;)


Kat’s Favorites

Chocolate… OF COURSE!

I love chocolate in every form: raw cacao nibs to top yogurt, dark chocolate bar squares to ease my sweet tooth 🍫, and of course chocolate Perfect Fit Protein in smoothies. (Yup, It has REAL chocolate in it! That’s why it tastes so amazing!). Plus, studies show that chocolate can actually help reduce your risk for cardiovascular diseases by 37%. Try out the Perfect Fit Chocolate Donuts recipe!! So much yum.



I probably eat eight a week! I use them in pancakes, waffles, and as pre-workout fuel. Pro-tip: slice then freeze your bananas for extra dreamy creamy smoothies! You’ve probably heard that they’re high in potassium, which is amazing for reducing muscle soreness. Unripe bananas also contain resistant starch, which can help lower blood glucose levels.


In my salads, smoothies… all kale errthang! It’s the perfect base to any meal – breakfast, lunch, or dinner! Bonus… researchers have found that you have an easier time absorbing calcium from kale than some other veggies. I’m lookin’ at you, strong bones! Try out this simple baked veggie and kale salad recipe HERE!



This is such a versatile ingredient! When flaked, it’s perfect for topping smoothies and yogurts. Use coconut water or milks to make smoothies or as a dairy-free baking alternative.


…in sauce! I use tomato sauce a few times a week. I love it in lean bowls and spaghetti squash (like in the Tone It Up Nutrition Plan). Tomatoes also contain a powerful antioxidant called lycopene that has been linked to cancer prevention.





Karena’s Favorites


It’s also a fave of Skunk. It gives her that fab hair! Baked salmon with some asparagus is a go-to dinner for me. Salmon is also high in vitamin D, which works with calcium to create strong bones.

Egg Whites

This is a must in my kitchen. I’m always making Perfect Fit Pancakes and breakfast scrambles! Egg whites are high in protein and low in calories.


Brussels Sprouts

Roasted, sautéed, shaved… Brussels sprouts ALL DAY ;) This veggie is packed with soluble fiber – 2g per 1/2 cup! Soluble fiber actually helps reduce LDL “bad” cholesterol levels! Yassss.

Garlic Cloves

I love them roasted with veggies or even on their own! Try baking a whole clove of garlic with a drizzle of olive oil, pinch of salt, and 1/2 tsp. dried thyme. It goes perfectly mixed into veggie bowls or sauces! Garlic also contains a powerful compound called allicin that helps boost your immune system and protect you from colds!



I use mushrooms at breakfast, lunch, and dinner. I throw them in scrambles, bakes, sauces, or even snack on them with hummus. Mushrooms, especially portobello mushrooms, are high in bone-strengthening vitamin D! Try making a pizza with portobello as the base with THIS recipe!



We specifically added these foods to our Tone It Up Nutrition Plan because of their incredible body-loving benefits, but also because we just can’t live without ’em!


Join the Tone It Up Nutrition Plan for thousands of deee-lish recipes using all of our fave ingredients! Bonus: they’ll also help you reach your fitness goals! ;)




  1. These are my favs too!! The nutrition plan have given me a bigger range for taste, like brussle sprouts – in the beginning I didn’t like them at all. But now I love them! ❤️❤️

    1. Omg I agree!
      I love brussel sprouts, green beans, black beans, tons of fruits and veggies because of the plan. I love their shakes with spinach and kale too lol

  2. I never really incorporated mushrooms into my diet before TIU, but have loved all the recipes with them and now I eat them all the time, thanks! Great picks :)

  3. I wish I felt good when I ate kale 😩 I have tried it every way I can think of and I feel sick to my stomach every time I eat it. Cooked, raw, juiced, steamed, blended, you name it. Then I’m completely nauseous. Does this happens to anyone else? I can eat any other kind of green with no problem. It makes no sense to me.
    Brussel sprouts on the other hand, all day everyday. 💛 I only started eating them after I joined the Nutrition Plan and now I can’t live without them.

    1. I can’t eat kale either !!! The only time I’ve been able to stomach it is when I went to a restaurant and they pan fried it in grass fed butter and lots of garlic and even then I still struggled !! So I stick to spinach , spring greens, other cabbages like caverlo Nero and sea veggies , the options of replacements are endless !!

  4. From these I love bananas, eggs (I use always whole egg), brussels sprouts, tomatoes, salmon and garlic.
    Plus I love while yogurt (I have it almost every day for breakfast) and with cinnamon, nuts and either banana or apple during winter time and with berries during summer.

  5. Hi, K&K!!!! Do you guys have any alternatives to bananas in your smoothies and Perfect Fit Pancakes? I love smoothies and protein pancakes, but I cannot stand the taste of bananas.

    1. Just curious if anyone ever replied to this question?? I also don’t like bananas and even the smell makes me nauseous. Is there something I can substitute?

      1. Same here. Can’t do bananas or avocados :( In cases where banana is used mostly as a thickening agent, I suppose yogurt would work?

        1. Greek yogurt would def work. I like peanut butter to thicken mine. I use the organic peanut butter. I also use applesauce from time to time 😬

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