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. For those asking if this diet works, it really does. I started it about 2-3 weeks ago and have definitely noticed a change in my body. My waist is much slimmer and so is everything else. I know this diet was meant for 1 week, but as a new working professional it’s been difficult trying to prepare healthy meals after a tiring work day. My eating habits were so awful I was basically subsisting on snacks. I loved how the meal plan got my eating back on track so that I’m consuming several small healthy meals throughout the day. My water intake has increased as well. It’s not so hard consuming 2L of water anymore (roughly 4 16oz bottles of water). I’ve noticed a change in my digestion, my energy levels, and my over all mood because I’m not constantly crashing from a sugar rush. After the first week I did tweak the meal plan so that I didn’t get so bored. I still do the oatmeal in the morning, but without the egg whites (I just couldn’t do it anymore lol). Instead I do overnight oats with some vanilla greek yogurt, unsweetened almond milk, cinnamon, nutmeg, vanilla extract, a bit of honey, and a whole banana. I still eat 4oz of protein and 1 cup of veggies and substituted the post workout protein powder with cottage cheese and some fruit like strawberries. On the weekends I do whatever I want within moderation, but I don’t eat nearly as much. I’m going to continue and work on toning. I didn’t really have a lot of weight to lose, so now that I’m where I want to be I’m going to do more cardio and strength to build muscle definition.

  2. julieeee says:

    what kind of salsa ??

  3. Wait, so eat this every single day? the same food???

  4. Sub for cottage cheese >.< ?

  5. How is Meal 1 cooked or kept together? Are we supposed to put it in a mug and microwave it or something? Also, everything seems so flavorless, I don’t know if I could choke that down for five meals…is there any seasoning or condiment we can put on it to add some flavor?

    • try seasoning it with mrs. dash! its a lifesaver – and you can always use hot sauce.

    • For meal 1 I took it as scrambled egg whites ( I added fresh basil and a small pinch of salt). Oatmeal cooked with water and half a banana on top. You could also make “cookies” like Cassie did in one of her Clean Cheap Eats. To season the other meals I used whatever fresh herbs or veggies I had around, onions, chives, cilantro, oregano, basil, etc. There’s no reason the meal plan posted above should be “flavorless”, use your imagination.

  6. I don’t like bananas or egg whites, what are good substitutions? I like any other fruit/ protein source, except shellfish, tuna, and salmon.

    • That’s tricky because both bananas and eggs are natural binders in cooking/baking. Another thing you could try is organic applesauce. It won’t work as well as bananas and egg whites but try them all out to see what you prefer! You might barely be able to taste it

  7. Hi Guys,

    I’m new to eating so many meals in a day. How do you all recommend spreading out the meals? Are there certain meals to eat after a workout/ before bed etc.?

    Thanks in advance!!

    • Even if all of the food you eat is healthy, over eating can be just as bad as junk food! The two main reasons you’re over eating are eating because you’re bored or the foods you are not eating aren’t filling you up. If the meals you eat are not keeping you full enough, increase your protein intake. Protein takes longer to digest and will leave you feeling fuller longer. The harder issue to solve is eating even if you are full. This is a mental fight you must have and you must be the one to solve it. A tip on defeating it is trying to keep yourself busy. Goodluck!

  8. I am starting this diet today along with the 30 day butt and ab challenges and cardio at the gym. I don’t have much time to eat when I have school (Monday thru Wendesday) so I am switching meals 3 and 4. I’m hoping the switch won’t mess with my energy or make me hungry. I’ll give my end results when I’m done. Hope everyone got good results. Good luck!

  9. Hi. Does anyone know what could be a substitute for cottage cheese? Thanks!

  10. Has anyone had any good results from this??

  11. Hi! A few questions, possibly somebody here could help me with ☺

    I am a nursing mother, so I need to make sure I am getting enough nutrients for both my baby and me hiw would I go about doing so in this meal plan add more or add carbs in (I need about 500 cals for her)?

    Also I work out at night after outting the kids to bed (the only time I have available) i usually make a pea protein shake with frozen strawberries blueberries and half banana is this a big no no? Fruit at night but right after working out, but right before bed?

  12. Thanks , I have just been looking for information about
    this topic for a while and yours is the best I have discovered till
    now. However, what about the conclusion? Are you positive about the supply?

  13. Hi,
    I am new to this site and look forward to trying out her workout videos and diet recommendations. I do have question regarding this mini diet plan. Do you eat all this food in one day? I know this sounds like a silly question but I wanted to clarify this before committing to it. Also I am not a fan of sugar free products as I have a hard time with sweeteners so what can I use in place of the sugar free jam?

  14. Im a little late finding this post but im trying it this week. Im glad theres only 1 bannana in this diet though (im not a fan of bananas and find that their everywhere). Thanks for the meal plan! <3

  15. Chloe Taylor says:

    Any substitute for oatmeal?

  16. this is exactly the type of diet i was looking for. im sick of being the “fat friend” and i want to be healthier. I didn’t want to start out with a huge diet because i knew that it would be harder for me to stick to right off the bat. thank you for posting this. I am motivated to try this!!!

  17. Hi! im new to all this (well sort of) and i really dont want to use protein powder as i dont think it will be good for me as i am a teenager. Is there a substitue or something else with similar nutrients? x

    • Hey there! It says in the 90 day challenge you can eat some Greek yogurt or cottage cheese instead! Also remember to eat it within 30 min-1 hour after working out for the best results :) That is when your muscles will need the fast absorbing protein ! I work out in the mornings so i switch Meal 2 and Meal 4! :) Hope this helped

  18. Hi! im new to all this and am also in my teens. I do not really want to use protein powder so is there a substitue? plz get back ASAP! x

  19. Is there any substitute for egg whites? its just it takes a lot of eggs to make 1 cup of egg and this needs 1 cup a day, 7 cup for a week, that’s really expensive for people on budgets

  20. Hi there! I was wondering if any of you knew of a good substitute for banana (since I am allergic to it). I really want to do Cassey’s meal plans but since they all use a lot of banana I haven’t been able to :(

    Thanks for your help! :)

  21. Zara Ariana says:

    Hi! I was wondering, what is meal 1 actually? do we mix it all up? no, right…? i’m kinda new to all these or do we consume separately? please get back to me ASAP! :) thank you.

    • i think it can all be seperate or could be oatmeal with the banana and cook egg whites

    • I think it means there are 6 meals a day and you must eat them throughout the whole week. So basically meal consists of everything listed in that column – the egg whites, banana and oats. And so on and so forth.

    • She listed the same first meal in the 90 day challenge and these are the notes she added: “Prepare oatmeal w/ water. You can scramble & eat the eggs separately or mix in.”
      What I’d do is prepare the oatmeal and add the banana to it, and then eat the scrambled eggs separatedly.
      Hope I helped!

  22. I just have this doubt… can we exercise when we are on periods?

    • Absolutely! I’m on mine now and exercise actually helps with cramps and other stuff like that. Just don’t over do it if you feel nauseated. DRINK PLENTY OF WATER and take ibuprofen when needed

  23. I don’t have any protein powder, and I actually don’t want to take any. I feel like I should just it the protein in food. But the main reason is that I don’t know where do buy it, and don’t really want to spend my money in it, since it’s only for 7 days. Any idea what I can replace the protein poweder with then ? ^^

    • From another one of Cassey’s plans: “If you don’t have powder, eat 1/2 cup of cottage cheese or plain nonfat greek yogurt after your workout.”

  24. 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.

      • Thanks for the relpy’s.
        Sorry for my late response.
        Can you tell which vegetables, fruits or productss have the most proteins?
        And how much should you take?
        It doesnt mean that you should only eat proteins, right?

  25. 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.


  1. […] 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. (Read more at http://www.blogilates.com/blog/2012/03/01/lean-out-mini-meal-plan/#F2ZAjTKZfv5e6z4z.99) […]

  2. […] fats like my favorite EVOO, because I’ve been trying to follow the high-protein/very low carb “Lean Out” plan on Blogilates as much as I can, and it doesn’t really indicate the use of fat. Ani reminded me that it was […]

  3. […] fun! Don’t wait til Monday. START TODAY. Who’s in? Read more at http://www.blogilates.com/blog/2012/03/01/lean-out-mini-meal-plan/#pvkgAcIeuu9v6qAq.99 Inspired by my readings about clean eating in books, blogs, and magazines, I decided to share with […]

  4. […] lined up a pretty good Meal Plan and a 30 Day Challenge (or two) to go along with my favorite running app to maximize my work outs. […]

  5. […] Don’t wait til Monday. Do it today. Now tell me…WHO’S INNNNN!?!?!?? (Source: http://www.blogilates.com/diet-2/lean-out-mini-meal-plan) […]

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