3 Nutrition Challenges For The Bikini Series

Only five days left until the BIKINI SERIES…can you feel it?! The energy on Instagram is FREAKING AMAZING!!! If you haven’t signed up yet, it’s not too late! Sign up HERE for your Free Starter Pack for everything you need to know!

Throughout the Bikini Series, we’ll be sharing nutrition and lifestyle challenges that will help you feel (and see!) major results. Today, we’re sharing 3 of our top Nutrition Tips to stick to throughout the challenge. We’re going to do them with you too!!!

These are tips straight from the brand new Bikini Series Edition of the Tone It Up Nutrition Plan, and they’re part of our TIU lifestyle every day. Make a promise to yourself to commit to these challenges throughout the 8 week Bikini Series, and you will succeed! Your skin will glow, you’ll have tons of energy, and you’ll reveal your beautiful, lean muscles!

1. Stay Thirsty for MORE!

Hydrate babe! Hydrating your beautiful body with water throughout the day is key to achieving incredible results. It’s going to increase your metabolism, give you energy, help de-bloat, AND you’ll feel lighter and more refreshed, especially when you wake up in the morning! When your body is dehydrated, you can become fatigued and foggy, so you may reach for something high in sugar, thinking you need ‘energy’ – but really you just need water!

TIP: Keep a water bottle (like THIS sleek TIU one) with you all the time to prevent feeling this way. Make sure you’re drinking at least half your weight in ounces per day. So a 140-pound woman would have about 70-90 ounces. If you’re working out or it’s hot outside, have even more! If you have water with you at all times, you’ll drink it. Just keep sippin’!

2. Nix Foods That Don’t Serve YOU & Your Goals!

So many delicious, nutrient-packed foods will give you tons of energy, a strong bod, brain power, and beautiful hair and skin. Throughout the Bikini Series, we want you to focus on meals that make you feel like your best self and limit foods that don’t serve your goals. We’ve found that staying clear of fried foods and heavy processed foods are huge factors for reaching your fitness goals. I nixed fried foods and buttery crackers, and I feel better than ever. The fried foods that were sneaking into my diet were things like chips, sweet potato fries, tempura, and wontons (with my poke!). I actually didn’t realize how much I was even having fried food until I stopped for the 31 Day Challenge. I would have chips on the weekends, sometimes with some salsa at a restaurant, a few sweet potato fries here and there (okay maybe more than a few, especially if they were on Brian’s plate!), and lots of crackers, especially while entertaining.

I replaced all chips and buttery crackers with cucumber slices (so good with guacamole!), kale chips (I’ll buy them or make them with yummy seasoning), snap peas, peppers (love sliced peppers with salsa), carrots (with hummus and dips), and crunchy snacks like baked snap peas and dehydrated veggies. Seriously…you will love this! It’s life-chaning and one of the best Tone It Up Nutrition tips we have! Try this for the BIKINI SERIES and trust us, you’re going to feel incredible. It’s all about that salsa, guac, hummus, and healthy dip anyway! :)

TIP for post-dinner munchies: Whenever you find yourself craving something after dinner, challenge yourself to reach for some ginger kombucha, sparkling water with lemon, or a delicious, decaf tea instead.

Still thinkin’ about that chocolate? Have a Tone It Up dessert and enjoy every bite!

3. Eat Lean, Clean, ‘N Green

Throughout the Challenge, you’ll hear us really emphasizing Lean, Clean, ‘N Green meals. As many of you know, this is the main principle of the Tone It Up Nutrition Plan and the key to seeing some major results. Eating Lean, Clean, ‘N Green means having whole, unprocessed foods like lean protein, healthy fats, fresh fruits, lots of greens, and making CLEAN recipes from ToneItUp.com!

*** It ALSO means enjoying your Tone It Up Pancakes, Healthy Donuts, Waffles, Cookies, Brownies, Delicious Smoothie Bowls AND more!!! Make sure you explore our recipe section for lots of ideas! :) They’re all CLEAN & delicious!

We also eat tons of veggies. The trick to making them taste AMAZING is to lightly roast them for 10-20 minutes at 350 degrees. This brings out their natural flavor and adds an extra crunch.

Another way to add flavor: Making your own sauces, dips, and dressings. During the spring and summer, there are so many fresh herbs available at farmers’ markets and grocery stores. Take advantage of these tasty herbs and add them to all of your meals! We love mixing fresh herbs with olive oil for a delicious dressing. See some of our faves here!

Want amazing results during the Bikini Series!? We’ve got you girl…

You’re going to feel confident and healthy for summer!

Join the Tone It Up Nutrition Plan! Learn more about it HERE! You can also bundle up and SAVE HERE :)

Tone It Up Free Sample Starter Pack

Tone It Up Bikini Series Signup

Want to feel inspired? Check out these beautiful Tone It Up Transformations from the Tone It Up Nutrition Plan!


  1. Soo Excited, I have a Bachelorette in MIAMI on the 27th, so I hope we get the plan by this weekend and a can use it to tighten up before I’m off. Although maybe I should do the 7 Day Slimdown instead. Does anyone have any thoughts, or suggestions?

    1. I was thinking of doing the same thing for the first week! A few of us at work are doing this “ladies in beer” calendar photoshoot thing on the 30th so I thought I’d do the 7DSD for the first week as well! Glad to see Katrina’s response and I’m excited to create a version with the new recipes for next week!

    2. So happy you posted this! My bridal shower is the 30th so I’m thinking about doing the slim down the first week too. It’s kinda funny the bikini series ends a week before my wedding perfect timing to do one last slim down before the big day πŸ˜…πŸ’–

  2. This is exactly the checklist I need!!! I’m going out of town this weekend and I’m determined to keep all my meals lean, clean, and green especially since the Bikini Series is 5 days away from today! My pitfall has always been the post-dinner munchies. I will definitely stock up on sparkling water and fresh tea to keep the late-night hunger at bay. Thanks so much K+K!

    1. Totally! A great way to keep the dinner convo not focused on your nutrition preferences is to say ‘Oh no thanks, I’m not in the mood for that”, especially when you’re around family and friends. If you say you’re not eating fried food, it can sometimes start a dinner convo that makes others feel guilty for eating what you’re not. Saying you’re not in the mood will allow everyone to let it go :)

      1. Katrina, thanks for the great idea about how to avoid that potentially awkward dinner convo! I’ve always wondered how to avoid it, and it’s always a tough one if you’re eating a little differently from others at the table.

      2. This is a great idea. It just happened to me over the Easter holidays that my family kind of told to not always be so difficult with my food. But I feel so much better if I don’t eat unhealthy food. Next time I will tell them that I’m not in the mood for that. But the funny thing is after a while they come around and eat the same things I do because they realize how much better it is for their body! Thanks Katrina for the tip! :)

  3. #2 is something I want to improve on during the Bikini Series. I love chips, crackers and fries. I would rather eat those things over sweets. Going to use different veggies for dippers and prepare them ahead of time so I won’t reach for the bags of processed stuff.

    1. It’s crazy! I didn’t realize how much I was eating that stuff until I started saying ‘no thanks’, haha! It happens to all of us to our fave treats. :) You’re going to do so well Stacy!

  4. I love to bake but haven’t figured out how to successfully bake with protein powder at high altitudes (I’m 6100 feet above sea level!). I’ll have lots of chances to try again starting in 5 days!!!! Thanks for the hydration reminder!

  5. M4 is definitely a huge challenge because I tire of eating protein bars. I love many vegetables but don’t like them raw, so most of the veggie/dip ideas don’t appeal to me. Coming up with healthy and appealing M4’s will continue to be my struggle.

    1. I’m so glad i’m not the only one! I have the same issue with M4. I have been having either protein bars, 2 tbsp of mixed nuts or the blondie muffins from the 2017 6 week challenge. It’s not that much of a variety but for me, it’s the only thing that’s appealing.

  6. Any tips on when to drink water, before during or after meals? I can get tummy issues and heard that drinking water during meals messes with digestion. Is this a myth? I would love to drink more water but get nervous because sometimes I feel like it makes me bloated! So annoying! Thanks girls xoxo

  7. My two challenges for myself this bikini series is less crackers, which I’m already practicing as I slowly get over my morning sickness, and less sugary treats. I really want to make my own TIU desserts to have on hand at all times!

  8. I’ve already been trying to incorporate more veggies into my diet, but I am going to be extra-focused for this bikini series!! And I’m taking Kat’s advice and nixing all fried foods as soon as the bikini series starts!

    Another perk of eating lots of veggies is reducing your cancer risk! I saw a recent study that said eating 10 servings of fruits and veggies a day really decreases your risk of cancer :)

  9. I know we try to stay away from pre packaged food, but what are some good options for packaged meals in case of emergency? Last night when I was trying to cook a yummy protein packed salad, I shattered a glass bottle of olive oil on the floor. Between navigating the glass minefield and trying not to slip on the oil, cooking became an impossibility. So, we turned to ordering pizza because there was nothing in the house I could just stick in the microwave. Some healthy backups would be good to have just in case!

    1. Trader Joe’s has a ton of frozen healthy good back ups! They have amazing chili lime burgers, which are my go-to in a time crunch or if I just dont feel like cooking. They also have pre-cooked grilled chicken, healthy borrito choices and frozen riced cauliflower – defitently recommend checking it out! :)

      Hope that helps! <3

  10. Great tips! The weekends and friends/family gatherings are always the hardest for me – but I can bring my own TIU approved snacks/drinks, and my accountability partner (@tiu_megs_tiu) is also my bestie & sister-in-law so she will be at all these events too!

  11. I’m so excited to start this. I got engaged on Friday and want to get in shape ahead of a 2018 weddding the healthy way rather than the crash diet way. I’m nailing the workouts now it’s just the nutrition which I have a question about – will you be posting daily recipes throughout the plan for those who can’t quite afford the bundle or full nutrition plan at this point? Keen to know exactly what the expect on the nutrition side of things.

    Thanks so much! Freya xxxx

  12. Thank you so much for the great post! These are all awesome tips and reminders! Our pantry is pretty clean, but at 19 weeks pregnant, I’m fighting off cravings I wouldn’t have otherwise ;-) Staying strong for this little lady…excited for the bikini series!! <3

  13. I can’t wait to start the Bikini Series again this year! I felt confident in my wedding dress last year because of this plan! And I can’t wait to see the new recipes for this challenge! Thank you for the tips!!! :)

  14. Hi, I’m the most annoying ever bc I just commented on an Instagram w same question – sorry!! But, I usually order my groceries by Thursday each week so I can have them by Saturday, and plan time to meal prep and whatnot among tons of other stuff involving my kids and doing their meal prep, as well… will we have the plan by tomorrow, so I have grocery lists?

    I’m new to the membership, though I started your daily workouts (most days) a couple months ago, and started making some of your free recipes, and instantly shed remaining baby weight (long story, weight from two pregnancies, never lost in between!!!)! Nervous, but also pumped to keep up the exercising, but also try the bikini series nutrition plan! So far, you guys have totally turned my life around, so excited to keep it up and try to get more involved! Ready for the challenge!

  15. I am so excited for the Bikini Series!! I have done challenges in the past and I have more and more success with each one. I am not a morning person at all and I have been up and at it by 5:30 each morning to get ready for next week! I am doing great so far and cut coffee out a few weeks ago. Now if I can cut back on my love of chocolate!!! Thank you K and K for all of your positive vibes and motivation!!! Taking on the Bikini Series all the way from North Dakota! :)

  16. Chips and crackers are my DOWNFALL (even veggie chips). I just crave the salty fix. So excited to try these tips and have more options on hand and ready to go when the cravings hit! I think my biggest hurdle will honestly be my love for an ice cold beer on a hot day…water just doesn’t seem to fill that “void”! Thanks K & K for all of the tips! Can’t wait to ROCK this bikini series (with NO chips and NO beer)!

  17. I love this post!! Living on a college campus, I’m surrounded by fried foods. But I noticed myself really starting to not feel well and losing energy when I ate them. I started trying to avoid fried foods, and I’ve felt so much better already! This post has given me the extra motivation I need to try to completely cut out everything fried!!! Thanks Karena and Katrina!

  18. Thank you so much for this post!! I will be printing it out and keeping it with me in my journal for a constant reminder! I can’t wait to try so many new recipes for TIU treats…I am such a sweet tooth it is beyond ridiculous :) I can’t wait to have some fun and yummy treats that are healthy too! So excited!

  19. My challenge is social outings and my fiance, he’s lovely and I adore him, but he is a total snacker! Cheds cheese crackers and donuts are his favorite…! I managed to say no (mostly) during the recent six week challenge where I dropped inches and toned up, but since then, unhealthy snacks have sneaked back in my day to day eating. I’m really happy to be doing this Bikini Series – everyday updates and accountability reminders will help strengthen my resolve. And hopefully the habit with stick around permanently :)

    1. I’m not able to afford the nutrition right now, but I’m really interested into the science behind everything. I was wondering if anyone had any more tips or rules they wouldn’t mind sharing with me so I can try to stay on track as much as I can. For example, I think I heard we aren’t supposed to eat carbs after 3pm, so I was wondering what the science is behind this and if there are any more tips/rules like this we should be following. Thanks so much!

  20. My biggest issues are stress/emotional eating and my SWEET TOOTH! Next grocery run I need to load up on crunchy veggies and try to fight back against it. Getting in my water isn’t a problem, as I average 80-100 oz a day, but I really need to focus on encouraging better habits in my boyfriend, who is a post-dinner/late night snacker…it seems like if he’s snacking, I always feel like I need to join him! Really looking forward to getting back on track with this challenge! :)

  21. Thank you so much for these tips!!! They are very helpful to get us ready for the best shape and being healthy! I’m so excited for Bikini Series to start up in 5 days!!!πŸ€—πŸ˜†

  22. Tomorrow cannot get here soon enough!! Thankfully Office Max will have that plan printed and in my hands in 1 hour so I can start reading it thru! Excited to see the changes in this Bikini Series :)

    1. Hi Erin I’m a new TIU member and have wondered how to have a hard copy of the main nutrition plan and the upcoming bikini series. Do I simply bring my iPad to Staples/Office Max or is there something different I’ll need in order to have them print it?? Sorry I’m not very tech savvy.

    2. Please let me in on your secret here. My biggest issue with the nutrition plan is that it is not printed and shipped to us. How do you get the online version to office max and how much is it to print? Thank you so much in advance!!!

  23. Hi ladies! This a great post and I can’t wait for the plan tomorrow. I have unrelated question about pre-workout and recovery meals. I know that the meal plan has 5 meals in it. I usually wake up and have a smoothie or shake as my meal 1 because it’s easiest. I get to the gym within 45 mins to an hour of waking up and working out. Can I do my meal 2 as recovery? Is that enough protein? I am trying to make sure I have enough protein to really build that booty. Also sometime I workout in the evenings, what the advice on that for recovery? Your thoughts and advice would be great.

  24. Love this! I am so dedicated to this #bikiniseries I need it so badly. My goal is to complete it fully and make this commitment to myself. I just got my bikini journal and could not be more excited to fill it out. I know snacking and my sweet tooth are the two major things I will need to overcome, but with this great community and support I know I can… we’ve got this ladies!

  25. Any tips on when to drink water – before, during or after meals? I can get tummy issues… I would love to drink more water but get nervous because sometimes I feel like it makes me bloated! So annoying! Thanks girls xoxo

  26. Hi Ladies!!
    I’m new to TIU and just received my bundle in the mail! Yayyyy!!! I’m going out of town for a few days AFTER bikini series starts :( I’m accepting any tips on how to stay on track AND not feel guilty for not doing everything “right “. Thank you!!!

  27. Great tips! I am beyond excited for the Bikini Series to start, just what I need after feeling a little off balance for the past month. Also, who is Katrina’s adorable mustard yellow suit by? I LOVE it!!

  28. I am so excited for this, these tips are so simple but so necessary to review. I eat lean and green, but it’s tweaking the diet that’s gonna help crush this bikini series. I have 10 extra pounds and the pita bread here, and the sweet potato fry there, and the tempura here all add up! I hope I can stick with it for the whole time, it would be such an accomplishment!

  29. My goal is to make it through all 8 weeks of the program, including eating lean, clean & green. I’ve had an extremely stressful last year with no end in sight, and I know exercise will help me release some of the stress & eventually regain some energy – and find me again! I’ve started numerous times and given up, but the other day I saw a quote – I can’t remember where – & I’m adopting it as my motto for this challenge. The quote is “If you’re tired of starting over, stop quitting!” So now I’m committing in writing to all of TIU.

  30. Can’t wait to do this bikini series! My weakness is chips :( especially after a long day at school and work. And of course on the weekend it’s so hard! I’m gonna need a lot of help from our community to power through this challenge :)
    Thanks for the advice girls!

  31. This is all great advice! Thank you ladies! Any tips for festival weekends? I’m heading to a three day festival next weekend and I’m so worried that I will have a difficult time managing my diet during that time.

    1. Fun!! We were at Coachella last weekend, so we feel ya on this! We suggest packing healthy snacks like the Tone It Up Protein Bars, homemade granola, kale chips, and unsweetened coconut chips. For your other meals, try to keep it as Lean, Clean, ‘N Green as you can. We ask for substitutions when possible. And enjoy yourself, girl!!

  32. Well I usually have a bag of low salt chips once per week. I guess I will have to cut them out. I also have whole grain crackers daily as a mid morning snack. They keep me full and they are also low in sodium. I usually have them with guacamole. I don’t really like cucumbers, They tend to rest on my chest. I don’t really like peppers raw. Carrots I will eat. I really need some more healthy low fat snacks that I can eat and also carry with me on the go. I try to stay away from the processed store snacks. Oh! I must drink more water. I am more apt to drink the water when I make an ice tea with it. I do add a hint of brown sugar.

  33. Thanks for the tips! I definitely need to drink more water! And cut some things out too. I’m gonna go through my pantry today. I have a question…is there a printed version of the nutrition plan available to buy? Also, I’m breastfeeding my baby girl who is a little over a year. Does that make any difference at all in how much I eat?

    1. Hi babe! So excited to start this Bikini Series with you! We’re not offering printed versions of the Bikini Series Edition. The journal in the edition is a great way to stay on track! We recommend consulting with your doc about your nutritional needs while breast feeding.

  34. I’m training for a marathon that takes place in December so I’m running 25+ miles a week and then doing a bootcamp 2-3xs a week. {Basically I need all the extra energy I can get.} I did Beach Babe last summer and loved it. How can I alter the TIU meal plan to fit my fueling needs?

  35. Loooove this! This Bikini Series my goal is to make nutrition my focal point, I love the workouts but I know that the TIU plan is really what makes muscles appear! Can’t wait to get started! πŸ’ž

  36. 1st time doing the challenge. Feeling a little overwhelmed but very excited. My challenge is to see how I can get this 52 year young body back in shape. By me posting this is keeping me accountable. No more excuses ….. Lets do this.!!!

  37. Great article. Yesterday afternoon I wanted a crunchy snack so I had a few crackers. Then I thought about this article. Today I packed hummus and veggies. Easy swap! Thanks and can’t wait for the Bikini Series to kick off, it’s my first one!

  38. One of my biggest challenges in this series will be Week 4 when I am visiting family out of state and staying with one set of them in their home. Saying, “I’m not in the mood for that” unfortunately won’t cut it as they love to cook fattening/sugary foods while we are there (partly because that is their “love language” and partly so they have excuse to enjoy it) and there is BIG risk of offense if I decline. So I plan to look for the healthiest option(s) they have available, fill up my plate with that and say how much I am in the mood for that particular item hoping to deflect from the little amount of the less healthy “polite bite” I select. I plan to try and eat as clean as possible during these first 3 weeks and then will just have to detox after the 10-day visit. I am going to try my hardest to get in a bootycall of some kind each day while I am there. It may just be a walk or some HIIT moves in my room. I am taking my bootybands and other bands. If we were driving I would take my dumbbells. But most important, I am trying not to stress about it. It’s just 10 days. For them it is a source of pride and excitement to cook like everyday is Thanksgiving while we are there. It is a way they show their love. And if they think I’m peculiar, well, I’m sure it won’t be the first time! LOL. I just made out my menu for the first week and am so excited! Thanks for all the great recipes @toneitup

  39. Love the looks of some of the new recipes! It would be super helpful in the future if nutrition information could be included in the plans. For those of us who track macros, it is super time consuming to enter every ingredient separately.

  40. Delighted to part of this journey with so many inspiring and aspiring beautiful women. Thanks for creating the Instagram community and #TIUTeam, TIUBikiniSeries hashtags so we can keep each other motivated. The food looks beautiful and am doing plenty of prep work to plan ahead and do my best for the first week when I’ll be on the road.

  41. Do you girls have a kombucha brand or recipes that you would recommend? I have read some really mixed things about it online, so I want to make sure I am buying a safe/reliable brand!

  42. Hey I signed up about 2 weeks ago but I never received my starter pack. I thought maybe there was a glitch when I signed so I went to resubmit and it said I was already registered. Is there anyway I can have the starter pack resent to my email?

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