Our Top Tips for Meal Prepping!



Let’s face it, between work, school, family and social obligations, the average day can feel hectic. This is why we talk about meal prepping so much! Organizing meals and snacks in advance is one of the most important aspects of your Tone It Up lifestyle. When you’re prepared to fuel your body right, you’ll breeze through even the craziest days with energy and positivity.

Even just a little bit of planning will help you in a major way. Just like with anything else in life, planning things in advance helps free up time and energy to kick some major booty in other areas of your life! Also, meal prepping is good for your body and your budget! That’s right. Having tasty noshes on hand lessens the temptation to grab pricier options.

Today we’re sharing a few of our favorite meal prepping guidelines, including tips featured from the Nutrition Plan!

Muffin Prep



Whip up a batch of healthy muffins! From oat muffins, to protein-packed Tone It Up Nutrition Plan staples and even mini frittatas, a muffin pan is one of the best meal prep tools! Since grab-and-go options for busy mornings are a must, making a big batch of muffins once a week is our first tip. Keep them covered in the refrigerator for up to 4 days.

Some of our favorite muffin recipes are Snickerdoodle Muffins and Chocolate Berry Muffins!

Plan for pancakes! Can you make Perfect Fit Pancakes ahead of time!? YES! Make a big batch and keep them covered in a glass container in the fridge for up to four days. Make them a little bit smaller than usual so you can simply pop ’em in the toaster oven in the morning!

We also like baking muffins from the Perfect Fit Pancake recipe… just triple the recipe, throw some extra blueberries, a little bit of coconut oil and bake at 350° degrees until done! YUM!

Pancakes Perfect Fit Tone It Up

Wash, Chop, Eat & Repeat! The minute you come home from the grocery store or farmers market, prep your veggies right away to have them ready to nosh on. Chop carrots, celery, mushrooms, zucchini… these are great snacks to have on hand. Have salad greens ready too! Wash and keep them wrapped in a dry paper towel in your crisper.


Spa Sips. Keep a large pitcher of water in the fridge infused with berries, mint and lemon slices for a flavorful way to stay hydrated all week.

Power up with Protein! Baked chicken, or your favorite lean protein, along with veggies are great main staples to have on hand throughout the week! It’s a versatile addition for salads and snacks throughout the week! Karena and I love to place chicken and an assortment of veggies in a large baking dish or pan, add our favorite spices, plenty of garlic, a little oil and a pinch of salt. We then bake it at 350° degrees for 20-30 minutes or until cooked completely. Another great staple to make in advance is quinoa :)

Get the right gear! Having various sized containers for storing your pre-prepped food is also essential! We recommend glass over plastic and of course, mason jars! For an easy workday lunch, layer salad ingredients for the week in a few mason jars. Just be sure to keep the dressing separate to ensure it lasts longer!


Do you have some awesome meal prep tips to share with this team!? Share them in the comments below :)


Change your life and join Tone It Up Nutrition program today! You’ll immediately receive everything you need to get and stay lean, including the new 8 Week Bikini Program! This fully laid out 8 week plan includes a meal-by-meal guide, what recipes to prep each week and over 50 NEW delicious dishes… all designed to get you BIKINI READY!

Join the Tone It Up Nutrition Plan



  1. Great tips! I’m not the strongest at meal prepping XD I just like to live spontaneously, but I know I need to meal prep soon when I go to college!

  2. Karli says:

    Great tips but I seriously need a post on how ya’ll deal with periods haha. They get me every time…binge eating, low energy and just feel blah! Thanks ;)

    1. Sharon says:

      ME TOO! Dealing with that today! Just no energy to workout or do much. And then I eat crappily, don’t work out and feel even worse!! :'(

      1. Karli says:

        I know such a pain right? I feel like it gets worse the older I get. I’ll be doing really well working out and eating then a week leading up I crave bad food then during I don’t feel like working out at all. Hoping they do a post soon!

  3. Christina says:

    Ive made myself a master list of sorts, of all of the main dish (mainly protein) recipes we like. Its separated by type of protein. I add to it from time to time when a new recipe turns out well. Each week when it comes time to meal plan, I grab that list and sit down to make my plan for the week. Its a big help having all of that listed out instead of trying to sort through it in my head. I feed a family, so variety is key with kids and a hubby. This helps with our M5. Lunches and breakfasts are much easier, lol.

  4. Danielle says:

    This is such a helpful post. I think getting organized and prepared for the week is one of the best things you can do to ensure that you are going to be ready to eat healthy all week!!

  5. Elise says:

    Meal prep is really the key to stay on track, I didn’t do it at first when I joined TIU in 2012 but now after completing the 8 week program once and following it again now, I just can’t go against this LOL It’s a time saver too you know what you’ll eat and if you have people over you just make bigger batch, LOVE IT!!!
    Little question for you girls: Where did Karena find that beautiful palm tree tee ? You are always so well dressed …It would be fun if you would share the brands or stores that you are buying from please :D
    Have a wonderful day and stay awesome :)

  6. Elyssa Ezmirly says:

    I love this post! I also make the ACV shots ahead of time and I make a huge batch of fruit salad that combines all the leftover fruit from the previous week- I LOVE that berries are so cheap right now- I have blueberries in everything! :-)

  7. love reading meal prep tips, as being hungry with nothing to eat is my worst temptation. I am planning to start the 8 week bikini program from next week and I will meal prep on Saturday. Its a bit late I know, but better late than never right?! Looking forward to making this commitment :)


    1. brenna says:

      Im also starting a bit late but hey better late than never!

  8. Robin K Vernon says:

    Best post! I am going to make the banana chia muffins and frittatas this weekend. Forgot how nice it was to not rush around in the morning (expecially with a little one)

  9. BE in italy says:

    Very interesting post packed with useful tips! Head over to my food blog for other TIU approved tasty food that you can make during weekends and have it readily available for your lunch, dinner and snacks throughout the week!

  10. Kirsten says:

    Does anyone know how much coconut oil you should add when you make PFP muffins?

    1. I have the same question Jennifer! – havent seen an answer on TIU but google says to use the pint-sized mason jars. For overnight oats, and salads! hope this helps

      1. A wide mouthed large mason jar (that has at least 3 cups worth of space) should do the trick! :)

  11. Anyone have an estimate on how much it costs each week to follow the nutrition plan? I’m excited about the grocery lists! But would like to know about how much those groceries cost per week? Trying to be mindful of my overall budget before taking the plunge with the program!

  12. Hey! This is my first time taking a look at the Nutrition Guide and the Bikini Series and all this new information! It’s so great having all these resources, but WOW it’s a lot. I’m also new at meal prepping. Can anyone explain to me what “cook now” and “cook later” mean in the 8 week meal plan? Do you cook now, as in the morning, and cook later in the evening? Or cook now as in meal prep day, and cook later as in later in the week? I’m having such trouble figuring out what it means.

  13. Hi! Thank you for the tips :) One question–For the protein pancakes it says to tripple the recipe in order to make protein muffins. I just did that which perfectly made 12 muffins, however how many muffins should be one serving? If the pancake recipe was for one serving, and I trippled that to make the 12 muffins, am I supposed to have 4 muffins as a single serving? Seems like a lot of muffins haha so just want to be sure I am doing the math correct?

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