Your Mini Challenge ~ Bye To Fried, Hi Lean, Clean, ‘N Green!

Hi beautiful! This week is full of so much opportunity, happiness, and love ~ I can feel it! We have some amazing things going on at the HQ right now. Your Studio Tone It Up trainers are here shooting something really exciting for you and our HQ babes are hard at work on your BIKINI SERIES!!! Check out our Insta for a sneak peek ~ we just went live and it will be on our Stories for 24 hours!

This week’s mini challenge is to focus on nourishing your body with nutrient-packed, clean meals that will make you feel like your best self, and nix the foods that aren’t serving your goals. You may remember me talking about my experience with journaling during the 31 Day Challenge. I wrote down what I was eating each day, and I began to realize that fried foods were sneaking into my meals more than I thought! I was eating things like chips, sweet potato fries, tempura, and wontons (with my poke). I would have chips on the weekends with some salsa at a restaurant, buttery crackers when I was entertaining, and a few sweet potato fries here and there. OK, maybe more than a few…especially if they were on Brian’s plate!

Limiting these foods and making a few simple swaps was life-changing for me!! Seriously you’re going to feel incredible! And after committing to it for a couple weeks, it just became part of my healthy lifestyle…with the occasional donut of course cuz you know they’re my fave 🍩

K&K Week in the life national donut day

We believe that balance is the 🔑 to life ~ and sometimes your body needs a reset! That’s why this week we’re challenging you to pay close attention to how your food is being prepared. Try to nix the fried food and reach for more delicious, fresh options by visiting your local farmer’s market or grocery store. We want you to use this mini challenge as an opportunity to rediscover your love for nourishing, clean, and fresh foods!

Today I’m sharing a few of my go-to delicious swaps for traditional fried foods, plus a few tips on finding fresh ingredients all year long!

You got this babe!



Skip The Chip

When I first realized I was eating more fried food than I wanted to be, I immediately turned to veggies…they’re always the answer, right? 💁🏼I swapped chips and crackers for cucumber slices, snap peas, peppers (love sliced peppers with salsa), and carrots (with hummus and dips). I also started making homemade kale chips and guac, which is the tastiest swap ever…Brian is obsessed. I sprinkle nutritional yeast on top of the chips before baking and it makes them taste cheesy and delicious! Totally TIU approved of course ;)

Watch For Sneaky Sources

Fried Brussels?! Yep, it’s a thing! I noticed that I was getting a lot of fried Brussels sprouts at restaurants. Never be afraid to ask your waiter how something is prepared and request a substitution. Ask for steamed or grilled instead ~ they’ll usually be happy to accommodate!

Swap It For A Sip

One of the best ways to encourage healthy eating is to make sure you’re always properly hydrated! Often times when you feel hungry and may want to reach for a few fries before your meal or grab a plate of chips and dip, you’re actually just thirsty! Drinking plenty of water is the number one way to help you nix fried food. And if you want to spice up your sips a bit, try reaching for ginger kombucha (we love Health-Ade), sparkling water with lemon, or a hot tea instead!

It’s All In The Flavor!

Spice is LIFE! 🙌🏻 Great flavor absolutely MAKES a meal. Our go-to seasonings are thyme, pink Himalayan salt, freshly ground pepper, cumin, and lots and LOTS of garlic! Adding spice is such a great way to mix up the flavors of your meals and make them taste so much more complex and gourmet! And with enough flavor, you won’t miss any of that fried stuff! You can also incorporate naturally flavored foods into your meals ~ certain fruits and veggies have delish, recognizable flavors that your taste buds will loveeee. Reach for things like peppers, pineapple, and citrus fruits like lemons and oranges!

Buy Local

One of the best ways to ensure that your meals will be filled with fresh fruits and veggies is to head to your local farmer’s market! This way, you can guarantee that all your produce is fresh and seasonal! And eating seasonally really makes a difference in the quality of your produce because certain times of the year are optimal for different foods to grow!

It’s All About Balance

Like I said, donuts are my favorite so of course I have them too! If you do have something fried at a celebration or night out, we never want you to feel guilty. Just get back to your Lean, Clean, ‘N Green lifestyle at your next meal and you’re golden girl!!!

Who’s in this week to say bye to fried and helllooo Lean, Clean, ‘N Green?! Tell us below in the comments!

Join the Tone It Up Nutrition Plan for inspo on creating fresh, nutrient-packed meals you’ll love! Sign up below to join today!

healthy treats to share with girlfriends tone it up


    1. I’m in this time for sure. And answer to Kat what kind of seasoning I liked to use is . Garlic, pink salt, hot chili pepper, turmeric, basil. Can’t wait for challenge ❤️

  1. I’m in!
    Also I have been doing the 5 day detox this week to reset and prep for my first bikini series 👙 👍 i
    It’s so motivating when you feel better , think more clearly and prep healthy foods!

  2. I’m in! Got my two sisters and husband to join me. My sister said her boyfriend is giving up the fried foods this week too. It’s contagious!

  3. What seasonings do you recommend for TIU girls who can’t eat garlic and onions? :-( It’s a real struggle. Thanks!!

    1. Hi girl! Some of our other go-to seasonings are thyme, pink Himalayan salt, basil, and oregano.

  4. Hey girls!!! I live in Brazil so I don’t really have access to the tone it up protein powders. I’ve tried other brands but I don’t like the flavors at all. Do you have any suggestions for substitutes in the baked recipes, like donuts, cookies, muffins, etc? Thanks :)

    1. Hey babe! Our new Tone It Up Organics line ships internationally! It’s plant-based, gluten-free, dairy-free and so delicious! Check it out HERE!

  5. I’m in! 🥑 thank you for always suggesting great swaps! Love you girls and can’t wait till the challenge! 😘

  6. Yes! Goodbye to those tempting sweet potato fries, hello to more water and veggies <3 :)

  7. Definitely gonna try that! I already prefer my meals from the oven than the pan, but it’s a challenge not to eat chips! Well I guess my trip to the supermarket is going to be superfilled with veggies :D Sadly our farmers market starts and ends while I’m at work, that sucks…Saturdays only happen once every couple of months so it’s like really annoying for anyone working 8 to 4 :-/ :D

    1. Veggies from the supermarket are great too! We love veggies with salsa, guac, hummus and all kinds of dips. Sooo good!

  8. Hey Ladies, Kat mentioned in her email that she had done a 31 day food diary and noticed a lot of fried foods sneaking in. I’d love to see a new and improved 30/31 day food diary now that she has made the healthy swaps. Any chance you can share that with us? Thanks!!

  9. I think this is fantastic!! I really need this challenge to motivate me on something I wanted to work on. I’m in it

  10. I’m a couple weeks late, but I’m in! Just got back from a two week vacation (the first in my working adult life) and definitely indulged in all the tacos and margs on the West coast! Time for a reset :)

  11. I’m in but I just started a journey on a plant based diet so no animal protein what so ever and no processed foods, will your plan accommodate this? thanx!

    1. YES!!! The Tone It Up Nutrition Plan is all about unprocessed Lean, Clean, ‘N Green foods and we have a vegetarian version 🤗 Learn more about the plan HERE!

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