What’s Next?! All The 7 Day Slim Down Deets ~ Plus a NEW Recipe!

We’re all doing this together!!


 You’ve been straight up slayin’ it in the Tone It Up Challenge! You pushed yourself through morning Booty Calls, spent Sundays meal preppin’ away, and found LOVE in all the right places! ;) Give yourself a pat on the tush for all your hard work so far and make this last week of the challenge your best week yet!!

So what’s next after the challenge?! We’re all starting the 7 Day Slim Down next Monday to take your results to the NEXT level! This program is seriously amazing. Your skin will look fab, any bloating will disappear, and your beautiful, lean muscles will shine through. We’ve seen thousands of #TIUgirls go through the #7DSD with incredible results. It’s seriously jaw-dropping. And we personally do the Slim Down before every big event or photo shoot. Best part: you get the 7 Day Slim Down as part of your Tone It Up Nutrition Plan membership!! Yas, girl. If you’re not already a member, now’s the time to join HERE! This program will make you SO glad you did!

And since we love you so much, we put together one of our all-time fave #7DSD recipes. It’s packed with fiber and protein to keep the munchies at bay. Plus, we used asparagus, which has anti-bloating effects! And it tastes ah-maze, of course! Grab all the ingredients this weekend and get your meal prep on! We’re so pumped for next week! Get ready to Slim Down!!!



Sizzlin’ Italian Simmer

Serves 1


1 Tbsp. olive oil
6 oz. sliced chicken, shrimp, salmon, or cubed tofu
2 cups asparagus, cut into 2-pinch pieces
2 garlic cloves, diced
4 tomatoes, cubed
1 Tbsp. balsamic vinegar
1 tsp. dried oregano
Pinch red pepper flakes
1/3 cup cooked quinoa
1. In a large pan over medium heat, add 1 tsp. of the olive oil. Add your protein and cook on all sides until done (this will vary depending on the protein you choose).
2. Remove the protein from the pan and add the asparagus. Sauté for 5 minutes. Remove from the pan.
3. Add garlic and the remaining 2 tsp. olive oil to the pan. Sauté for 1 minute. Add cubed tomatoes, balsamic vinegar, and dried oregano. Sauté for 5 minutes, then turn heat to medium-low and allow to simmer for 10 minutes.
4. Remove the tomato mixture from heat and allow to cool for a few minutes. Pour into a blender and blend until smooth. Stir in the red pepper flakes.
5. Pour tomato mixture back into the pan and add cooked protein, asparagus, and cooked quinoa. Stir to combine then serve.



Have ya heard?! We’re all doing the 7 Day Slim Down next week! Get all the deets — and a new recipe — HERE! Best news: the Slim Down comes with your Tone It Up Nutrition Plan!


Check out these babes’ incredible 7DSD results!



  1. I noticed that there is not a shopping list for the 7 day slim down. Is there any way for one to be provided to make it easier? Thank you!

    1. Hey girl!
      The 7 Day Slim Down is totally customizable to fit your tastes and lifestyle! As long as you stick to the 7DSD guidelines, you can mix ‘n match to create your meals! ;)

      1. Hi! I was wondering how to tweak it so my husband can do it with me…would just increasing his portions do? 😁

    2. I would like to see the same. I just signed up today, maybe I am missing it?

  2. OMG! That’s my transformation on the 7DSD!!! (@healthifiedlife) AHHHHH THANK YOU TIUHQ! Just the motivation I needed :) I’m hardcore fan-girling over here :D:D:D:D

  3. I second the grocery list for the 7DSD. It helps me so much with my crazy schedule with my kids and husband.

  4. So excited! So far, I’ve had great results and can’t wait to keep this going!!! Just looking ahead, Where can I find the meal plan for the 7 day slim down? (I bought the bundle). Thanks!

    1. I don’t think its showing in the ‘MY TIU’ areas yet, I’ve had a look too. Unless its the same 7DSD from October.

    2. Hey girl!

      Make sure you’re logged into the site, then go to “MY TIU”. Scroll down, and you’ll find it next to the Recipe Guide! :)


        1. Hi!

          The 7DSD plan is the same as the one we did in October as well! ;) You can find it under “MyTIU” once you’re logged in!

    1. 4 “on the vine” tomatoes! But you can also use Roma if you can’t find these! This sauce makes enough for a 2-3 servings ;)

  5. Thank you for this. I always struggle with the 7DSD without specific meal ideas/recipes like this. I would love more of that!!

  6. For anyone looking for a grocery list – Week 8 of the last Bikini Program was a 7DSD and the grocery list gives a great place to start! It’s posted under My TIU –> Challenge Programs –> Grocery Lists: 8 Week Bikini Program
    Hope this helps! xo :)

    1. Súper helpful!!! Thank u so much girl! I always like to customize it but its so much easier to hace algo a básica grocery list to Start from and adjust! Thanks!!!

  7. I can’t wait for the slim down next week. I’ve never completed one on my own… I always quit! So excited that everyone is doing it. More motivation!!

    1. Oh my goodness, I too have yet to finish a whole challenge. Although I do well at first and even inspire some of my coworkers, something always happens on the last week and end up not finishing 😞

  8. Yummmm! Can you give me examples to eat during the 7DS? I’m so bad at coming up with ideas! Then I fail. Wawa

  9. You mentioned Champagne and chocolate for V-day, will that be included in a new version of the 7DSD or on the weekly schedule?

  10. Hey!

    This might be a dumb question, but can I swap the morning and afternoon workouts? From doing a quick glance it seems like the afternoon one is longer and I usually have more time in the morning! Thanks!

  11. HI! Would anyone know a way to go vegan on the 7DSD? Because, I know legumes can be bloating at times. Cannot wait to start!

    1. If you check the recipes for the 7DSD, they don’t contain any legumes, it’s basically just proteins and veggies. Your Protein would be Seitan, Tofu or Tempeh, I like sticking to tofu as it’s very versatile, if you press it, it absorbes the flavours of any seasoning a lot better :) .

  12. I made this recipe last night, and it was so good!! I’m not a huge asparagus fan, but the spicy tomato sauce was a perfect match! I made mine with tofu, and I also added a little bit of onion to the beginning of the sauce, cooking it for a few minutes before adding the garlic.

  13. Hello! I just became a member for the nutrition plan yesterday and had a question about where I find the recipe for the 7 day slim down scramble? I’m trying to get familiar with it all. Any help is greatly appreciated. Thanks!

  14. It’s almost here!!!!! I have been waiting for 2 weeks to get my 7DSD on. We are gonna rock this challenge.

  15. Would it be harmful to swap out all the extra ab routines with arm routines instead? I have my wedding coming up and I can never seem to get my arm muscles to really pop.

  16. This is my first slim down following my first challenge squeee!! It’s been amazing so far!! Did my grocery shopping today and prepping tomorrow!!! I’m so super excited to do before and after photos!!! Seriously can’t wait 😊

  17. Can’t wait to do the 7DSD! I did the 5DSD before vacation almost 2 years ago…amazing results!
    Just curious what else can be a breakfast option besides pancakes/slimdown scramble? I’m not a huge egg person! Thanks!

  18. For the M4 on the 5th and 6th day it says 1 can of Tuna in water, it doesn’t provide any vegan substitute, can I have a Slimdown Smoothie instead or the chia pudding? And the 2 cups of Chopped veggies for M3 , is it any kind of veggies we want like peas, carrots, sweetcorn, tomatoes and what not? :) tx

  19. I really want to know what this dinner is mixed with in the very first top picture… it looks like some kind of creamy Italian dressing? I am a sauce person… love sauces! A lot of times I make my own olive oil based dressings but this looks like it has a creamier texture. Anyone know what it is? I’m planning on making this for dinner tonight! Can’t do the 7DSD since I’m preggo, but plan on making it a point to incorporate a lot more veggies into my meals this week!

  20. I am so excited to start more recipe planning and getting on top of making more healthy meals! Thanks for your genuine inspiration ladies, I can feel that 2017 is going to be an amazing year!!

  21. This recipe sounds amazing, I think i will have to try it soon!!
    I would love to see these new recipes comes out in PDF form or printable…. I love clicking on the workouts or recipes when possible and saving them to my iBooks on my phone for quick and easy reference on the ones i LOVE :)

  22. Although I’ve followed TIU since it’s beginning, I finally committed myself to become a member. This recipe was delish!! I’m really excited to finish the 7DSD.

  23. Hi here! Because of digestive issues I’m unable to eat leafy greens so the salad everyday for lunch is out :( Can you give me a couple replacement ideas?? Thanks so much!!

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