The Tone Up 30 Challenge
- skimzeyblog
- Sep 2
- 5 min read
This is your complete guide to support you through The Tone Up 30. Inside, you’ll find:
A 1-week meal plan to kickstart your challenge
A protein cheat sheet (incase you don't have a food scale)
A full grocery list to make shopping simple
My go-to “Protein:30” recipes to keep meals fun + high-protein
This challenge isn’t just about workouts—it’s about learning how to fuel your body in a way that supports your goals. You’ll practice eating for strength, energy, and lean muscle, not restriction.
Quick caveat: I am not a certified nutritionist. I’m simply sharing what has worked for me and what has genuinely changed my body in real time.
And here’s the most important part—this isn’t about being perfect. It’s about building habits, keeping promises to yourself, and learning consistency. If you miss a day, don’t quit—just don’t miss twice. The Tone Up 30 is here to remind you that you are capable, stronger than your excuses, and more than ready to do this.
✨ You’ve got this. Now let’s get started.
Why We’re Doing This Challenge
Here’s the truth: so many of us grew up in a world that glorified eating less—snacking on a granola bar and calling it a meal, or following the “almond mom” diet mentality. And while we thought we were doing the “healthy” thing, we were actually under-fueling our bodies.
I had this realization myself not long ago. Even though I was working out consistently, some days I was only getting 40–60 grams of protein. That’s not even close to enough to support my goals, my energy, or my recovery. Once I made the shift to actually hitting a protein goal my body started to change in ways I had been chasing for years. I wasn’t just working harder in the gym, I was finally fueling in a way that matched my effort.
That’s the heart of this challenge. It’s not about restriction, punishment, or being perfect. It’s about fueling your body, eating more, and finally breaking away from the idea that less is better. By focusing on protein, cutting out the junk that drags us down (snacks, alcohol, mindless eating), and showing up with intention, you’ll see what happens when you actually give your body the fuel it’s been asking for all along.
This challenge is your reminder: you don’t need to shrink yourself. You need to fuel yourself.
How Much Protein Should You Aim For?
You’ll see two options in this challenge:
100 grams per day
1 gram of protein per pound of body weight
Both are solid goals—you just have to decide which one feels sustainable for you. When I first started, I set my goal at 100 grams a day. Coming from my old diet (where I sometimes only hit 40–60 grams), that was a huge shift already. Once 100 grams became second nature, I bumped it up to match my body weight. It’s all about building habits you can actually stick with.
Why 1 Gram Per Pound?
Here’s the science: protein intake recommendations exist on a spectrum, depending on your goals.
General maintenance: 0.6–0.8g per pound of body weight
Fat loss while maintaining muscle: ~0.8–1.0g per pound
Body recomposition (losing fat + building muscle at once): closer to 1.0g per pound
That’s why we’re aiming high with this challenge. When you’re pushing your body with two workouts a day, you need the raw materials (amino acids from protein) to not just recover, but also to spark muscle growth while shedding fat. The 1g per pound rule is a simple way to ensure you’re consistently hitting the level where real changes in body composition happen.
Why Focus on Muscle for Metabolism?
The truth is, muscle is metabolic gold. Unlike fat tissue, muscle is “active tissue,” which means it burns calories even when you’re sitting still. The more muscle mass you have, the higher your resting metabolic rate (a.k.a. how many calories your body burns naturally each day). That’s why women who focus on protein and strength training often see their bodies change faster—not because they’re eating less, but because they’re finally fueling their metabolism.
On top of that:
Muscle helps regulate blood sugar and insulin sensitivity (key for energy + cravings).
It supports hormone balance, which plays a massive role in fat loss.
And as you age, maintaining muscle mass becomes one of the strongest predictors of long-term health.
So, no—this challenge isn’t about shrinking yourself. It’s about fueling your metabolism, building lean muscle, and finally breaking away from the under-eating cycle that holds so many of us back.
Okay, It’s Protein:30 🍴
This is where the challenge comes alive. “Protein:30” is your meal playbook—the go-to recipes that will keep you full, satisfied, and hitting those protein goals without feeling like you’re dieting. Think of it as your recipe bank for the next month.
Okay, now let’s get practical. Here’s your Tone Up 30 grocery list and a simple week of meals to help you hit your protein goal without overthinking it. Think of this as your starting point - you don’t have to follow it perfectly or buy every single item on the list. The goal is to make your life easier, not harder. These are meals and staples I actually eat myself, and once you get the hang of it, you’ll find your own rhythm. Use this plan as a guide, repeat the meals you love, and swap out anything that doesn’t vibe with you. Consistency > perfection.
Recipe Links
I know you’re busy, girl - so we’re not wasting time scrolling Pinterest or Googling random recipes. I pulled together a bunch of my go-to meals that are quick, high-protein, and Tone Up 30-approved. These are the recipes I actually make for myself, and I’m linking them all here so you can grab what you need without the hassle.
Breakfast
Lunch
Dinner
Snacks & Misc
Tracking Your Protein
Hitting your protein goal doesn’t have to be complicated — but sometimes it helps to have a quick reference. Personally, I’ll be keeping track of my protein with this food scale from Amazon (it’s under $40 and I’m obsessed 🤍). The best part? It comes with a free app that tracks everything on a calendar for you and even lets you save foods as meals - so once you’ve weighed something once, you don’t have to re-weigh it every single time. Total lifesaver.
That being said - I totally get that not everyone wants to buy a food scale. If that’s you, don’t worry, I’ve got you covered. I put together this Protein Cheat Sheet so you’ll always know roughly how much protein is in the foods you’re actually eating. Use it to plan your meals, track your day, or just get inspired with new options. Keep it simple, keep it consistent, and the results will come
Alright babe, we’ve got this. Remember - The Tone Up 30 isn’t about restriction or some crash diet you’ll regret later. It’s a fast track to building habits that will make you feel better, look stronger, and live healthier every single day. This is about fueling your body, keeping the promises you make to yourself, and proving that consistency matters more than anything.
I could not be more excited to start this challenge with you — you deserve to achieve all your goals, and these next 30 days are your chance to prove it to yourself. Let’s get it, babe. 💪✨
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