Blogilates Meal Plan Released for 90 day Challenge! And a Workout Plan to go along!

Hello POPsters!

I need to get to bed soon, so I’m gonna make this quick.

I just finished the meal plan. Those of you that signed up for my newsletter have received it by now and I hope you are as excited as I am to get started!!!

There’s a bunch of guidelines in the plan, but here are some key things I want you to remember:

1. Print the meal plan out and stick it on your fridge. This will allow you to stay FOCUSED.

2. Prepare your meals the night before or even the Sunday before, for the whole week, if you’re super busy and don’t have time to cook.

3. You must drink 3-4L of water EVERY DAY.

4. You will eat every 2-3 hours throughout the day.

5. You will workout 1 hr a day 5-6x a week for quickest results.

6. Our challenge starts today Oct 24, 2011 and ends Jan 22, 2012.

Here’s your weekly POP workout calendar:

Monday: Total Body. 

Begin the week with an awesome full body routine! (If there’s a new vid, do that first though!) Pick 50 minutes worth of POP Pilates Total Body videos to sculpt and end with 2 rounds of POP Cardio or POP HIITS to melt fat.

Tuesday: Upper Body & Back. 

Focus on your arms, chest, and back. Pick 50 minutes worth of POP Pilates Arm & Upper Body and POP Pilates Back videos and end with 2 rounds of POP Cardio or POP HIITS to let those guns out!

Wednesday: Abs & Obliques!

Perfect mid week pick-me-up with core strengthening moves! Pick 50 minutes of POP Pilates Abs and POP Pilates Oblique & Muffintop videos to flatten that belly and end with 2 rounds of POP Cardio or POP HIITS  to let those defined abs of yours peak through.

Thursday: Lower Body.

Time to tighten the legs and tone up your booty! Pick 50 minutes of POP Pilates Legs & Thighs and POP Pilates Butt videos for an amazing lower body shaper and end with 2 rounds of POP Cardio or POP HIITS  to get those sexy runner’s legs.

Friday: Mix it up!

POPster’s choice. Pick 1 hour of anything POP. Try looking under POP Pilates with Equipment and Song Workouts.


Fun cardio day! Give me 1 hr of running, swimming, kickboxing, or salsa dancing! If you can’t decide, doing 4 rounds of POP Cardio or POP HIITS is fine by me.


Rest! Spend time with friends and fam and get your meals ready for the week.

THAT IS IT!!! Simple enough right? Make sure to log EVERYTHING you are doing on your blogs so that your fellow POPsters can be inspired by how hard you push yourself. Tell us what you’re eating, how you feel, what videos you did, and most importantly…how sore you are!!! (Oh don’t forget to take a “before” pic of your front, back, and sides in a bikini or in your bra and underwear. No need to post. This is for self reflection later on.)

Also, I noticed that when I sent out the plan, not everyone got it. Can you guys check your settings and make sure you’re not just following my blog, but are allowing me to email you? Because this is  your first time and the challenge has already started, I’m gonna be nice and just share the meal plan link right here. But please, try to fix your Google Friend Connect account settings for future mailings!

<3 Cassey

  • Paula

    Hi Cassey,
    I’ve just signed up for your newsletter. Can I still get the meal plan? =)

  • Michelle taneja

    Hi cassey can u plz make a diet plan for me I’m 13 and a 90 day challenge plz

  • Hello cassey . Thank you for motivate me
    and can you give me a diet plan or something ?
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  • Amy Dsc

    Hey!! can you do a new Plan for New Year!! an easy one, without to much please!! :D Thanks!!

  • Ella

    I came across your videos on Pintrest and after going through one of your videos and looking at the calender and meal plan I am so stoked about starting your plan. Thank you for everything.

  • Angie

    I’m having issue with google docs and getting the meal plan. Is it in a PDF format anywhere? Or how was anyone able to print it out nicely?

  • erica

    can you please email me the meal plan? i have joined and havent received it! thanks!!

    • Asha

      Go to: meals plans – complete 90 day challenge

      The meal plan was only sent out when it was new.

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  • Georgia

    Hey Cassey, I’m wondering if you would be able to do a university students version of this? Because I’m a student I can’t afford things like chicken breast (it’s like $20 a kg where I live) and I although you mention substituting it with tuna for lunch it doesn’t say anything about dinner and I don’t imagine eating that much tuna is very healthy. Thanks heaps :)

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  • Krysten

    Hey Cassey, I love your meal plan and am very excited to start, but I have a question. Often my sleep schedule is all over the place because my fiance and I are on completely different work schedules and some nights I stay up pretty late to spend time with him. I am already pretty fit but could use some toning and I have been wanting to start eating clean for a long time, I already eat every 2-3 hours, and constantly feel hungry. I am concerned that I wont know what to eat when I’m done with meal number 6 and its 2-3 hours later. What will I eat then? Will my sleep schedule throw off my progress?
    Thanks, Krysten

  • Is it possible to get the meal plan for the 90 day challenge even if you weren’t able to participate? I recently found your blog and I’d love those meal plans to help me get started on my journey to eating healthy.

    • Bethany

      Hey Candice,

      I just wanted to encourage you, I didn’t even know about Cassey until March,but I just embarked on her 90day meal and fitness plan myself(on day 12) and it’s been awesome so far. Here is the link to her meal plan

      When you click that it should come up with the pdf you can download and print if you want. Oh and you won’t be able to view the meal plan until you go down to the bottom left of the page where you see M,W,F,S and you can click on each section to get 7days worth of meals and the protein pancakes recipe. Let me know if for some reason you can’t view it or have problems. I wish you lots of luck!

      • Joanne Walmsley

        Hi there.
        For some reason I cant see the the actual meal plan- it simply comes up with the overview “Welcome Popsters” thing…
        Help please?

      • Joanne Walmsley

        Oh nevermind I found it…

  • maria

    What are your thoughts on substituting a cup of cooked quinoa with veggies instead of one of the 6oz chicken?

  • Kim

    Hello! I’m trying to get the 90 day meal plan but I can’t find it can someone help me!? Or E-mail me it.. Thanks!

  • Bee

    Hey Cassey! I love your entries and videos, just wondering which I should start first? This or the Bikini Blaster series?

  • Louise

    I was just reading this post about the meal plan and that the member of your newsletter will have received it by then…
    I wasn’t a member at the time, is it possible send the plan again?
    This may sound as the all time favorite cliché, but I’m planning on working out really hard this summer to FINALLY get a little closer to the body I always wanted.
    I would really appreciate it!
    Thank you!! xxx

    • Louise

      Woops, just saw this comment below and I think I’ve found it x

      • Soah

        I know I don’t know you, but I’m doing the challenge this summer too, so I wanted to say…GOOD LUCK! I hope you reach your goals!!

  • francesca

    hi!!! I’ve just subscribed to this web site. I’m getting into pilates and I would like to receive this meal plan too…how can I do???? please help!!!

    • Soah

      There’s a link to it on this site somewhere, if you can’t find it, you could google “blogilates 90 day meal plan” It’s just an excel file here :)