This is what to eat all day to lose weight, according to the founders of multi-million dollar fitness company Tone It Up

Even with the best intentions, hunger pains can strike at any point, and, if you're working in an office, grabbing whatever is close by or easy may become a habit.

Business Insider asked Karena Dawn and Katrina Scott, founders of multi-million dollar fitness brand Tone It Up, for their top tips on staying healthy, including what a perfect day of food looks like for optimum weight loss - or to maintain a nutritious, balanced diet.

Tone It Up offers nutrition plans, workout videos, features, advice and recipes to motivate and inspire women to live a healthier lifestyle. The company also sells Perfect Fit Protein products as well as clothing and beauty products.

With 767k followers on the brand's Instagram - and a further 659k on the duo's personal joint account - Dawn, a former triathlete and fitness model, and Scott, a fitness addict, have the following (and progress photos) to prove that their "Lean, Clean and Green" strategy works.

"We eat lots of lean protein, clean, fresh foods, and tons of greens," Scott said, adding that her meals "have to be simple and laid out."

Breakfast

"I start my day with an egg white scramble, a protein shake, or protein pancakes made with Perfect Fit," said Scott.

Lunch

For lunch, she said: "We love making whole wheat or vegetable wraps packed with anything that fuels your body, including fresh herbs and spices."

Snacks

Throughout the day, Scott said the pair are constantly eating.

"We eat all day - trail mix, hummus and vegetables, sliced banana with almond butter, dehydrated fruit or sliced up cucumbers with any kind of dip. Anything you can have at your desk that's healthy. We also make protein cookies and smoothies."

"Snack are big - if you can keep them healthy, you'll be in a good position."

Dinner

"My favourite meal is dinner because I love to cook at the end of the day," Dawn said. "I'll have pasta or a salad with chicken or fish. I also love brussel sprouts and sweet potatoes."

Scott agreed, adding: "I'll throw a bunch of fresh cranberries, brussel sprouts and sweet potatoes on a tray and stick it in the oven on 400 for 15 minutes."

They also said they have dessert, although this means a two-inch square of dark chocolate or adding broken-up chocolate pieces and coconut shavings in a bowl and sprinkling with cinnamon.

Drinks and Alcohol

Despite their clean and green diet, the pair added: "We've got to have our wine."

"We love a glass of red wine, or two if it's on the weekend," Scott said.

Dawn added that a lighter alternative is a white wine spitzer, which she makes by combining Sauvignon Blanc with kombucha or sparkling water.

Ultimately, while it's about balance, Scott said that no matter how much you exercise, "You can't have the results you want without a clean diet."

NOW WATCH: Spanish company Babyclon makes scarily realistic baby dolls

Please enable Javascript to watch this video