8 Week Bikini Body Diet Plan

Many of you have been asking me about my diet plan and how I got to my bikini body in a short 8 weeks. I’m going to share with you a snapshot of my meal plan that you can tweak to your needs. 

In short, my meal plan given to me by my trainer friend consisted of lots of protein and 6 small meals a day (200-350 cals each) to keep my metabolism up. Barely any carbs. That meant no fruit guys :(

I was so full the first day I went on it because I had never eaten so much protein in my life even though the meal plan measured to less than 1900 cals. I was also working out very hard, lifting weights and running 6 days a week (IN ADDITION TO TEACHING PILATES A MILLION TIMES A WEEK) so that’s why my intake was high. I needed ENERGY for killer workouts.

I wrote down how I felt each day in this huge poster chart thing. I also recorded my weight every morning and any other notes I wanted to give myself like “Great progress Cassey! Keep going!” Hahaha. I got my body fat % checked every 2 weeks to make sure I was GAINING MUSCLE and LOSING FAT.

(If you are trying to read my chart, that big pink blurb up in the right hand corner was something I wrote 2 literally days ago after I bounced back from my 2-week Feeling-Fat-and-Failing period. It basically says, “Today I am 118 again. THANK GOD. Working hard pays off. I have my bikini body back!!!!!”)

Here’s the meal plan…

meal 1

*egg white omelet (1/2 cup liquid egg whites) with 1 cup broccoli.

meal 2

*1 small can tuna with 2 cups broccoli.

meal 3

*9 oz boneless skinless steamed chicken breast and 1 cup steamed green beans.

meal 4

*1.5 scoops vanilla whey protein mixed w/ water (I was using Body Fortress Super Advanced Whey Protein Powder in Vanilla)

meal 5

*9 oz boneless skinless steamed chicken breast, 2 cups romain lettuce, 1 tomato.

meal 6

1.5 scoops vanilla whey protein mixed w/ water

For condiments I used lite soy sauce and tabasco. For dressings, basalmic vinegar or very light vinaigrettes. I also drank TONS of water.

That’s basically how I ate for 8 weeks.

I was suppose to carb load on Sundays to fuel up for the rest of the week, so the only difference here was that I did not take my protein and instead had sweet potatoes, black beans, oatmeal, and apple sauce. Apple sauce was the closest I ever got to eating fruit. I was allowed to sub the chicken breast for white fishes like cod. I could sub any of the veggies for other leafy greens.

This meal plan and lifting for about an hour followed by 15-20 min of intense cardio 6 days a week helped me go from 126 lbs and 24% body fat to 118 lbs and 17.5% body fat. I am 5’5”.

I’m not gonna lie, it was hard work but I LOVED every second of it. I went to sleep every night waiting to workout. I woke up every morning ready to workout. Results keep me going like a mad woman. How exciting is it to lose a lb every week for 8 weeks? It is one of the best feelings ever! I also loved looking at myself in the mirror and admiring changes like a conceited bi-otch. I know some people are all about the whole “don’t look at yourself until the end” type of deal, but for me, NO WAY!!! I wanna see that I look good and I wanna see it NOW! (Ok, kinda childish but hey, who doesn’t like a lil instant gratification?)

Just in case you haven’t been following this blog for a while, this whole 8 Week Shred thing was an experiment I was doing with my friend who is a personal trainer. We wanted to test out a specific meal plan and workout plan and record results. It was tough for both of us to be on such a restricted diet plan and yes I did have cravings. But I knew at the end of this, I’d have the body I’ve always dreamed of. So, that kept me going.

I am no longer on this meal plan and I have definitely added fruits back into my diet. I still however eat tons of protein and steamed veggies. And I still workout 6 days a week because I love it.

Disclaimer: PLEASE consult a registered dietitian, nutritionist, or doctor before making any drastic changes to your diet. This is just what I did. Do not follow it unless you know it is safe for you.


  1. It would be nice if you could post a vegetarian diet plan for those who don’t eat meat :)

  2. :'( I think the most important thing for going on a diet is “patience” :'( and i dont have it…

  3. Hi Guys,

    Do you think a meal plan like this would be healthy for a man? Both my husband and I seriously need to lose weight before our big holiday in December.

    If you have any suggestions I would love to hear them

    • I think for your husband and for yourself- if you are really trying to be healthy and eat clean and STAY FIT: Not just for 8 weeks, not just for a year but for your life!! You should try the “Eat to Live” diet, you start with a 6-week plan and it is 100% reliable and guaranteed that if you stick with it and get the right amount of fruit and veggies per day: YOU WILL LOSE WEIGHT, and a lot of it! I’m not paid to do this, I am one of the people who strongly believe in this book because it isn’t anything crazy, its just eating clean. Which makes sense!! (:

    • I think for your husband and for yourself (and for everyone)- if you are really trying to be healthy and eat clean and STAY FIT: Not just for 8 weeks, not just for a year but for your life!! You should try the “Eat to Live” diet, you start with a 6-week plan and it is 100% reliable and guaranteed that if you stick with it and get the right amount of fruit and veggies per day: YOU WILL LOSE WEIGHT, and a lot of it! I’m not paid to do this, I am one of the people who strongly believe in this book because it isn’t anything crazy, its just eating clean. Which makes sense!! (:

  4. Looking great. Will definitely give it a try.

  5. bookmarked!!, I rsally loke your site!

  6. Stephanie says:

    So were supposed to eat this everyday for 8 weeks? And when are we supposed to eat? For example every 3 hours or every 4 hours…

  7. Hi Cassey!
    I really want to follow this meal plan, it sounds delicious,
    but my parents won’t buy protein powder and i cannot afford it for myself so i was wondering, what else could i have instead of the protein shakes?
    Thanks! xx

  8. Hey I was wondering if I needed to eat all of the food or if I could skip meals considering I won’t be working out as much as she does (“teach pilates a MILLION times a week”). I was also wondering if there may be any substitutes for tuna and which spices (if any) to put on the chicken breast. Thanks :)

  9. First of all, I wanted to say how amazing Cassie’s videos are. Im on the last day of the beginner calender, and everything is already so much more toned! I wanted to follow one of her meal plans in hopes to speed the process of getting abs up. I’m okay with eating eggs, but I refuse to eat chicken. Can I just make some tofu?
    Also, it’s not really healthy to eat tuna everyday, especially for woman. So what is something I can substitute for tuna? I’ll switch off every day.

  10. I wanted to know if it would be okay to substitute the tomato with a bell pepper? Is there another vegetable that would work better?

  11. This is nowhere NEAR enough food..

    • Atlanta says:

      actually for certain people this the perfect amount. Would you rather eat 3 HUGE meals or “LEAN OUT” and eat several mini meals to help with digestion? Now I don’t know about you but for me this is a great plan…

      • Actually, this is way too little. If you eat a 200 calorie meal 6 times a day, you’re eating 1200 calories. That’s the recommended daily intake of a 6 year old. In order to figure out how many calories you should eat, you need to calculate your BMR, because every body is different.

        • 1200 calories is a fine minimum for the average woman who is done growing. 1200 is the average BMR.

        • 6 year olds actually require a lot more than 1200 calories because they are so growing so much. For a woman, 1200 calories is fine for weight loss. :)

        • Actually, this is approx 1450-1500 calories. Not 1200. I eat the same amount and workout 6 days a week, too. I’m just fine. I only lift 4 days a week, though. The only issue I would have with this diet is that the fat content is about about 25-30g under the daily recommendation for women. It can really mess with your hormones. I also do a weekly cheat meal, otherwise I’d go a little crazy. If I ever need to shred for a photo shoot, I’ll try these macros!

  12. Maree Vie says:

    I love the meal plan and think that it’s great, but what do you eat throughout the day?? Or would I just incorporate whatever is in the meal to at least have two-three meals a day?

  13. Daniela says:

    Hi guys! I am still waiting for my protein to arrive in the mail, so in meanwhile, do you know what could be a good substitute for that (aside from yogurt)? I also like to have a protein rich quick snack when I get up in the morning before I workout, again, any advice?
    Much appreciated!

  14. Hi! I would love to do this! Where can I get the shopping list? Also is this what we eat for 2 months everyday??

    • Hahah I don’t think you will need a shopping list, this plan is just a couple ingredients :) but here ya go
      (This is per week, since all of the items are fresh you shouldn’t buy everything you’ll need for the two months at once because of rot)

      Liquid egg whites, 4 cups forth
      Broccoli, 8 cups worth
      Romaine lettuce, a lot.
      Tomatoes, 8 med
      Chicken breast, 14 9oz
      Canned tuna, 7 cans

  15. How come I can not see this? It said something about posting to one of the social networks. Now the page keeps refreshing and doesn’t show anything else.

  16. Sherry Watkins says:

    How come you don’t eat any healthy fats ?

  17. What would a vegetarian version of this plan look like? I.e. what can I replace the chicken and tuna with?

  18. Hi, I know I’m late but I’m very interested in this diet plan. I’m so close to my abs showing, I just need to get serious. Anyway, for the 1 can of tuna, what can I put with it? I’m guessing not mayo but what else.
    Thanks, Cayley

    • I use a bit of mustard, a bit of balsamic, and a bit of soy sauce.

    • hot sauce! :)
      or salsa – which is what i do. I know it doesn’t count for this because it has tomatoes which are fruits which mean carbs…but moderation is key. plus i love salsa too much

    • This is a bit late, but non-fat Greek yogurt is also really good with tuna to make a tuna salad, instead of mayo. I also put onion and celery in my tuna salad :)

  19. What do you do when your out and about?

  20. Hi. I just wonder what can i eat instead of egg? I’m allergic to egg so hope i can eat something else.

  21. Hi! I’m also wondering about the optimal vegeterian option for chicken & fish :) Could I replace some of the protein bits with for example low fat quark? I’m also curious about the lack of healthy fats, can you explain that a bit more? Thank you!! :)

  22. johannafrauscher says:

    Hey everyone ;)
    I don’t get it at all. are these meals for lunch or when should I eat them ? ;)
    i hope you can help me ;D

  23. Will you make something like this for us college girls? My meal plan has me lured into brownies and grilled cheese every day. Are there simple swaps us college girls can do to stop eating so many calories at the caf?

  24. Try to reduce out a complete food group will just ” cure ” what the
    body needs in the long run. However, my recommendation are intense weight training, not bodybuilding; they are NOT one as well as the same.
    Most fitness centers provide spin classes and stair masters,
    otherwise it’s simple and fast to do these sports almost anywhere.

  25. I’m totally going to try something like this!! I will be following this general idea, with a few tweeks and also exercising daily :) I hope that in 8 weeks I can be just as successful! I am 6ft tall, 130lbs and a little squishy. I would like to be 120lbs and muscular. Anyone want to try this with me??

    • I’m going to try it, too but… you’re 6ft and 130 and you think you’re squishy?? I’m 5’1” and 120 xD!

      • I’m trying it now and its so hard!! Not the food, but having to prepare everything from scratch. I can’t just have a couple crackers as a snack, I actually have to boil broccoli and fry chicken and stuff. I can see myself having a few “not so successful” days, but I’ll do my best to just eat clean and healthy :)

  26. Daniella says:

    I am vegetarian, what are good, meatless replacements for the steamed chicken breast and tuna?

    • Jacqueline says:

      hi! im pretty sure she has some vegetarian meal plans also. If she doesn’t, Cassey should really create some.

  27. Thank you for some other excellent post. The place else may just anybody get that type of information in such an
    ideal approach of writing? I’ve a presentation next week, and I am on the look for
    such info.

  28. OMG Casey, I know i’m a bit late to see this but I am almost in the exact situation as you were. I’m 27 year old, 5’4″ and 126 lb. I am by no means fat but I can feel the softness in my midsection, thighs and boobs… I am definitely uncomfortable as my ideal weight is around 115-118 lbs.
    I just printed out your February Calendar and i’m gonna try something along this meal plan. The problem is that I only have a (3 days per week) gym membership so i’ll have to do my running on those days and use your workouts on alternate days. I would run outside but I live in Canada and it’s minus 40 degrees outside… it’s difficult to stay active in this weather besides snowboarding :P
    I Hope that this can get me out of my winter “blahs” and get my bikini body back.

    Julie xx

    • Julie, OMG you are so lucky to be at 126 lb. I know you’re only 5’4″…but that’s not bad at all! I’m 5’8″ and 165 lb. and I’m 20 years old. I weighed 135 lb. when I was a senior in high school. You should feel great about yourself!!! :)

      We all feel uncomfortable about ourselves sometimes…but I felt I should give you some positive feedback after reading your comment! :)

      Happy Workouts! and Good luck!

  29. Hi Cassie,
    In this meal plan and in others that I have seen, where are you getting your daily need for healthy fats??? I would love to follow your plans but I dont see enough healthy fats involved each day? Is there fat incorporated into these plans? And if so where/in what foods?

    Thanks!!! LOVE your youtube vids:) and you just all around!
    You are so happy and inspiring!!

  30. I dance 6 times a week, on Mondays for 4 hours, Tuesdays for 1 hour, Wednesdays for 3 hours, Thursdays for 1 hour, Fridays for 2 1/2 hours, and Saturdays for 1 hour, and I workout on Mondays, Tuesdays, Thursdays, Fridays, Saturdays, and Sundays, can I still follow this diet without tiring out and being weak? I’m wondering if I will have enough energy to go through with this diet and dance/workout as well? Plus I am a teenager, will this affect me negatively?

    • If you drink enough water, you shouldn’t be weak or tired. I do dancing and I don’t get tired or weak at all. keeping with this diet should give you enough energy each day as long as you drink lots of water to hydrate your self :)

    • Hi Serena,

      Sorry, can’t help myself reply your post but as an Accredited Sports Dietitian consulting for ballet schools, I don’t think this meal plan is suitable for you as you mentioned you are a teenager and a dancer, I can’t possibly see there’s enough iron for you let alone other nutrients such as carbohydrates (fuel for your jumps and spins), calcium etc… hope that helps.


      • Would it be okay if I ate these in bigger portions though? Maybe that could give me the energy I need…

        • Hi Serena, I’m a ballerina and I would not not NOT recommend trying this. You burn a crazy amount of calories dancing there is absolutely no way this could provide enough calories for you. I’ve seen ballerinas make themselves really ill and even land in the hospital from a lack of nutrients. If you’re concerned about your diet I’d go to WebMD.com and join their free fitness planner. you can input your exercises, the foods you eat every day, and your weight and it’ll tell you how many calories you need per day

          • Hi Serena,

            I totally agree with what Sara said. One main key nutrient’s that is missing is carbohydrates. Protein won’t necessarily make you jump higher (well you still need it for muscles repair and recover) but carbohydrates definitely will. So it’s not just having bigger portions, you need carbohydrates as well as a variety of food to make sure you absorb enough nutrients.


  31. Claudia Elizabeth says:

    I can’t wait to start this plan ! I just have one concern after the 8 weeks is it still okay to have some carbs. ( quinoa) and fruit ? Or will I gain the weight back ??

    Thanks :)

  32. Hi i’m going to start this meal plan soon but I have no idea what it meant by meal1-6 :( What time of the day am I suppose to have each meal, any help here?

  33. Hi everyone!! I started this diet a week ago with my boyfriend. In only 7 days, i’ve lost 12 pounds and my boyfriend lost 14 pounds. This diet is really amazing!! I’ve tried a lot of diet and this one is the only one who works for me! For sure, sometime it’s really rough but you have to remember that your future is created by what you do today, not tomorrow! And a little tips: stay to this plan!

    Thanks for changing my life Cassey!

    Contact me if you would like to talk : foxy930@hotmail.com :)

    • wow that is amazing!!!!!!!! I was on this meal plan for 1week and I lost 2pounds but I didn’t have the will power to keep going by my self .

    • I dance 6 times a week, on Mondays for 4 hours, Tuedays for 1 hour, Wednesdays for 3 hours, Thursdays for 1 hour, Fridays for 2 1/2 hours, and Saturdays for 1 hour, can I still follow this diet without tiring out and being weak? I’m wondering if I will have enough energy to go through with this diet and dance/workout as well? Plus I am a teenager , will this affect me negatively?

  34. Cassey, I was wondering if you can make this meal plan into a google doc chart? It would be easier to read and to keep track of things. That would be lovely :) I love what you do keep it up!

  35. thank you very much if you’re intersted in loosing weight
    try this link http://www.youtube.com/watch?v=eqgz4qhlvUs

  36. hi, where is the vegan plan?

  37. Been doing this for a week now and already seeing some results. I only plan on continuing with this diet for 5 weeks instead of 8. I’m a huge foodie so this super restricted diet is very hard for me….. I’m already sick of eating the same thing everyday so I’ve made a couple variations. Try this one for meal #2:

    Instead of eating a can of tuna with green beans, eat it on top of a salad. Season the tuna slightly with some pepper. Cut up a tomato and add to lettuce. Put the tuna on top of salad. Mix some balsamic vinegar with a couple drops of honey and some evoo. Pour mixture on top of tuna and salad. Mix it up and voila!

    * substitute the green beans in for the salad in meal #5. Don’t do this everyday but definitely mix it up if you feel yourself struggling.

    Good luck everybody!

  38. Hi,
    I was wondering if this meal plan is sufficient for new breastfeeding moms? I know that breastfeeding alone burns a ton of calories and I was wondering if this plan provides enough to compensate for that and if more carbohydrates should be added daily for this case? Thanks

    • I am also a breastfeeding mother. I’ve been eating 2 hard boiled eggs and fennel tea no sweetener for breakfast. For lunch I normally have a 2/3 cup of granola and a piece of fruit to snack on. Dinner is a moderate portion of what the rest of the family is eating, which is always something ‘healthy’ I whip up in the kitchen. Whole grains if we are serving pasta, baked meat, fresh veggies.I try to stay with in 1200-1400 calorie range and log all of my meals @ Myfitnesspal.com I have cheat days as well. Yesterday I had a yummy slice of pecan pie. My daughter was born 9-13 and I’ve already lost 26lbs. I was 147 now I’m 121. Oh and I do blogilates and other workout videos on youtube. I am not gonna lie. I was kinda lazy at first so I was only working out 2x a week. I’ve just begun the blogilates beginners calender. So far I have not had any problems with my milk supply. Water is key… aim to drink about 10 cups a day or more. Hope this might help. And good luck to you.


  39. Just a quick question, and this might sound kinda strange, however, I am not a fan of vanilla but LOVE chocolate! I was wondering if there was a protein powder that I can replace the vanilla for chocolate, and if you could recommend a brand?

    Thanks for your time!

    • Hi there (: I am not craaazy about vanilla either. I am more of a chocolate lover. I recommend thre Raw Meal Beyond Meal Replacement Formula by Garden of Life in the flavor “Chocolate Cacao”. You can find it at Whole Foods or online if you wish. It tastes a little weird at first, but after a while, it is REALLY good. Try and see if you like it. Good luck! :D <3

  40. I have one doubt Cassey!
    Can you answer me? You can send me an email?

  41. After completing this challenge, do you think it is easier to gain weight quickly even if we are eating clean?

    • This is what I was wondering, too! Sounds like an effective plan, but what will happen after I stop eating so restrictively?

  42. I have always struggled with when to eat vs when I am working out. Mostly my workouts are in the evenings after work but occasionally I workout early AM or daytime on weekends. Should the meal plan be followed regardless of when I workout? Should I make sure to eat everything but the last protein drink before the evening workout then drink it?

  43. Desirable a part of material. I simply located your website and accession cash to say that I acquire actually treasured bank account your blog content. Anyhow I shall be signing up ones rss feeds and in some cases My partner and i accomplishment you can get the ways to access continually speedy.

  44. Hi i’m 17 with 37% body fat. As of monday I’ll be trying this out including buying casey’s DVD, i’ll post before/after pictures and updated body info. if anyone is interested in seeing if it really works! With clean eating, and a constant healthy workout plan i dont see how i could go wrong! email me at tcoop117@gmail.com in about 8 weeks if you want details about my progress!
    It’s nov.5, 2013 so around january.

    thanks cassey!

  45. You say abs are made at gym. Having a tough time going the past couple of days. Today and yesterday. I should go this afternoon but not motivated enough so I might do a couple of your videos. Thanks for motivating us and keep going. Strong core means strong back. I want that when I’m older. :) Good advice.

    • I did go today this afternoon. I feel amazing! I forget sometimes. I’ll use your videos for sure if it’s rainy tomorrow.

  46. hey for the first meal are there any suggestions on what I should switch for the broccoli? and on the second meal could i substitute anything for the 1 small can tuna with 2 cups broccoli?
    i really just dont like either of those but i really want to try the diet!

  47. Hey do you think its possible to do a Lactose/ Dairy, Gluten/wheat free and Nut free diet plan.
    It would benefit a lot of people like myself and my mum… I was searching to see if I could follow any of your diet plans but my allergies get in the way…. Please help me :)

  48. Cassey! Firstly I wanna say thank you for what you’ve done with Blogilates.. your recipes have changed my life!

    I wanted to ask you how you felt on a low fat diet? I tried a similar plan above before and I literally didn’t have the energy to move one foot in front of the other! I found that the only way i can energize is with calories from fats.

    Did you basically have no fats at all and feel fine?!

  49. I’m starting this “diet” today ! Good luck for everyone who starts it as well!
    Current weight : 55kg. Let’s see the result in 2 months ahaha!

  50. Hi Cassey!!! As a beginner Ive tried the Pilates for beginners, followed by 2 pop cardios.. It really feels good to sweat out all the anxieties and stress.. But what I’m concerned for is my stress marks.. How do I get rid of them? Do you have any suggestions?


  1. […] on a side note the 8 week Bikini Body Diet Plan caught my eyes. Cassey lost 6.5% body fat  in two months following the diet plan coupled with […]

  2. [...] decided to do a combined variation of blogilates 90 Day Challenge and her 8 Week Bikini Body Diet Plan. Eating the same foods everyday is boring for me so I decided to pick and choose each day meals [...]

  3. [...] work out videos. It’s the complete package, recipes and more – seriously check out this blogilates website right [...]

  4. [...] …and that’s it. Sounds insane right? Let’s hope scratch that. I will succeed. I’m determined to whip this body into shape and this is just the beginning of it. If you want to read more info or join blogilates check it out here —> Read more at http://www.blogilates.com/nutrition-2/6596867132#wibWLM6IxeUt6EEG.99 [...]

  5. [...] 8 week Bikini Body Diet Plan [...]

  6. [...] to complete it well. Cassey Ho a.k.a  Blogilates has what seems to be an easy and protein filled diet planto accomplish [...]

  7. [...] now after looking at all those yummy eats, I think I need to go do this nutrition plan. Actually, I think we’re staying the course, minus our frozen pizza night…that was [...]

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