Lean Out Mini Meal Plan

Inspired by my readings about clean eating in books, blogs, and magazines, I decided to share with you a mini diet plan that will help you lose fat. This is a pretty strict plan but if it’s just 7 days, I am sure you will be fine! Consult with your doctor if you’re not sure if this is okay for you.

Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Meal 6
1 cup egg whites 4 oz lean protein(chicken breast, white fish, tofu) 4 oz lean protein 1 scoop protein powder + water 4 oz lean protein 1/2 cup cottage cheese
1/2 cup oats 1 cup steamed or fresh veggies med sweet potato 1 med fruit 1 cup steamed or fresh veggies 1 TBS sugar free jam
1/2 banana *meat must be grilled, steamed, or boiled 2 TBS salsa *this meal is optional!

Drink at least 2 L of water each day for 7 days and you will notice a change in just a week. You’ll be tighter and there will be more muscle definition. But you MUST FOLLOW this plan. No snacking allowed. Avoid salty foods, high sugar condiments, and workout 5-6x that week for maximal results. 1 hr POP Pilates, POP Cardio, or POP HIITS/PLYOs will do it.

Have fun! Don’t wait til Monday. START TODAY. Who’s in?


  1. Hi,

    Is it really necessarily to take proteïns when you do the workouts?
    Really want to know it, before starting with the workouts.

    • Hi Lin,

      Yes, proteïns are a very important part of your diet! Especially since there are no carbs in it. You not only need it for the energy to keep doing your workouts, but also to build up muscle! Without it, you will break down your muscles along with your fat. And you need those to keep going.

      Good luck!

    • Just a girl says:

      Of course it is, muscles need protein to maintain and to grow beautiful, lean muscle aka toning.

  2. Joan Quiceno says:

    Hello Cassey!

    I know this may sound like a dumb question lol but what would the recommended time to workout be? I don’t think in the morning because you said you need food to fuel your body and burn and make muscle, so when do you recommend the workout be done?

    Another question I have is if you can make a list of substitutions for your meal plans because I’ve looked at them and they all seem to be the same thing. Can you include lists of substitutions?

    I also wanted to thank you for providing all these videos and advice. They are really motivational! All I can think about throughout the day is working out lol

    Thanks Cassey!

    • Just a girl says:

      The most important thing is that you do workout, no matter what time of the day.

      What do you mean substitutions, there are many many different vegetables and many different protein sources so just mix and match and search for recipes if necessary.


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