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. 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.

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

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

  6. Sub for cottage cheese >.< ?

  7. 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?

  8. 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!

  9. 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

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

  11. Sweetably says:

    Im pretty sure the sugar free jam means the natural sugar of the fruit, nothing is added.

  12. yes you eat this every day.

  13. you can use low fat greek yoghurt (:

  14. 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!!

  15. 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!

  16. I frequently refer to this webpage when I am looking for ingredient substitutions, whether it’s to be healthier or simply because I don’t have the item I need:
    Cottage cheese is listed there! You could also look for items where cottage cheese IS the substitution, and it should work the same.

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

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

  19. 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?

  20. 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?

  21. 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?

  22. 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

  23. Chloe Taylor says:

    Any substitute for oatmeal?

  24. 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

  25. 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!!!

  26. I am allergic to banana too! And no body ever believes me! I feel your pain.

  27. 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?

  28. 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

  29. 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

  30. I would recommend egg beaters they have only egg whites and sometimes store brands are cheaper too

  31. 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

  32. 3/4 a cup of any fruit would work

  33. 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.”

  34. 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!

  35. 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.

  36. 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! :)

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

  38. 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.

  39. 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

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

  41. 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 ? ^^

  42. 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.

  43. Just a girl says:

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

  44. 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!

  45. Hi,

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

  46. i subbed the sweet potato for white potatoes

  47. 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!

  48. Francis neira says:

    Are we suppose to eat all 6 meals everyday for 7 days? And I don’t have protein powder can I substitute it ?

  49. Doreen Chin says:

    I just started this meal plan today and I found out that 1 cup of egg white is seriously a lot! Is it okay to eat so much eggs in one day? I only did 1/2 cup of egg whites for today..Plus, is it okay to eat less than the meal plan? Cause some of the portion is pretty big. I don’t have a big appetite, I just really crave unhealthy snacks a lot.

  50. Hi, I have been doing the pop Pilates calendars regularly for a few months now but have been consuming fewer calories than this meal plan (I am really trying to lean out for an event!) I was just wondering, if I was to do this meal plan for the seven days before the event, would I see any results, since my body is used to fewer calories and less protein?

  51. Hi, I have been doing the pop pilates calendars for a few months now and have been generally consuming less calories day to day than this meal plan suggests because of an upcoming event I really want to lean out for! Does this mean that if I were to do this 7 day meal plan (without changing my workout routine), I wouldnt see results, since my body is not used to this amount of calories? Any help would be greatly appreciated, I am not sure whether or not to do this meal plan the final week before the event or not!!

  52. It says that the lean protein can be white fish, which contain plenty of healthy fats :)

  53. Hi, I really want to start but if I do it with the workout calendar instead of the 1hr of pop Pilates or hiit will I still get results? (:

  54. So do I have to do an hour of cardio or hiit or can I just follow the workout cilender w the meal plan!

  55. I’m liking your ideas! I might try them myself!

  56. i think she means tablespoon by tbs, so 2 tablespoons of salsa :)

  57. tbs is tablespoons. so you need two tablespoons of salsa. instead of protein powder, you can make smoothies using avocado. :) hope i helped.

  58. Hi, could you please tell me, what can I use instead of protein powder and what exactly tbs salsa is? Thank you very much and good kuck for all of you who are in it :-)

  59. Hello i was just wondering where are the healthy fats om this plan?

  60. Ashley turner says:

    Strange question but do you have to eat these meals
    in this order or are a few of them snack options

  61. Kitija Dzintra Rulle says:

    Hey :)
    Would it be bad if I 2. And 3. Meal eat in the same time?
    because Im going to school and I have only one lunch brake.
    sorry about my english..
    And tnx before :)

  62. I honestly HATE bananas *banishmetothedarksideifyouwant*, I’ll probably sub it with half an apple/mango… just don’t want to be sick to my stomach over a silly banana.
    Also wondering if the 6th meal can be subbed with Greek Yogurt… (cheese doesn’t appeal to me either….)

  63. i don’t have protein powder. Can I skip or substitute the protein powder?

  64. Hi! Could u pls tell me if the weight and portions are For COOKED products or for RAW ones?

  65. Just started this yesterday! Thought I’d share what helped me:

    For those that have a sweet tooth (like me!), I like to make pancakes from the egg whites, oats and banana, just puree and fry ‘em up (nonstick pan with no oil, obviously.) I assumed spices are ok, so I added some cinnamon, these are basically a desert, especially if you use a ripe banana!

    I also made a cake from 1/2 cup egg whites whipped with the sweet potato. First bake the sweet potato (I cut mine into chunks and microwaved until soft) then puree with your egg whites (I added some cinnamon) and bake at 350 for about 30 min. Without oil, it’ll stick to the pan, but that’s not a big deal, just soak it after. I think I might whip up the cottage cheese, protein powder, and some cinnamon for an icing! I can’t believe I’m eating pancakes and cake on a diet! I might do the same tomorrow but cut up the fruit from meal 4 and bake it with the cake. I’m thinking maybe banana or apple would be good?

  66. I added a tablespoon of coconut oil to my morning tea with the breakfast. You could put it in the oatmeal instead. So good for you and a good source of fat!

  67. im only 16 and i have just a bit of residual fat. My abs have already started forming. how long should i follow this meal plan and is the protein powder an absolute must? can i substitute that for a banana and honey smoothie or something ….. and does this work only with a workout plan? i do workout but i dont think i will be able to for the next two weeks…..but i need to lose some weight for an event next week! PLS HELP!!!!!

  68. Yes:) So am I but we still need the same amount of food:)

  69. Google? haha I guess if you want to know, it’s 250mL in 1 cup
    I’m sure you can find the rest somewhere on the internet ;)

  70. Hey! Did you know, how much ml is 1 cup? And grams of non-cooked oats and rice and pasta?? I’m soo confused guys, please, help me :))!
    Xoxo ♥

  71. Marcy Amodeo says:

    This is a great meal plan, combined with the workouts however I find it drained me. I was exhausted. It worked, but I had trouble eating the sweet potato without gagging – I like sweet potatoes, I just got sick of it. I also had to blend the protein powder, fruit and water together or else I couldn’t drink it. Other then that I was supper full and could see myself leaning out by the end of the meal plan!

  72. Yes sure, coffee has no calories and for tea it’s actually good for you each tea has its own benefits, but green tea helps speed up your metabolism and so is good for fat loss. So it’s all good as long as you don’t put sugar or cream in it :)

  73. Charlotte says:

    Is it 1/2 cup uncooked or cooked oats? I am using steel cut oats so I don’t know whether I should measure 1/2 cup uncooked oats then cook them, or measure out 1/2 cup pre cooked oats.

    Thank you for taking the time to do this!

  75. Lauren Swain says:

    Hey is it okay to drink coffee and tea if you do not put any cream or sugar in it?

  76. Does it matter if I change the order of the meals?

  77. Egg yolk are great for moisturizing facials!

  78. is it possible to replace the protein powder with something else?

  79. I really want to try it, but… NO SNAKING?? Really?
    This is going to be a challenge, but I’m IN, I will do it!!

  80. Hey Girls! I am 19 years old and want to try this meal plan and stick to the workouts strictly. I would like a partner to do it with me for motivation! If you are interested, Kik me @summerk999.

    Thanks <3

  81. can u sub something for a sweet potato or and the oatmeal?

  82. I am only young early teens do I need this many meals a day still

  83. Do you think its okay to substitute the cup of egg whites with just one whole egg?

  84. Yeah I was kind of skeptical about the random salsa too but I think on top of chicken it would taste really good!

  85. You eat all three together. If you blend all three together, I found they make really good pancakes :)

  86. is this all for a day of for 3 days like under meal 1 would you eat it all at breakfast or egg 1 day, oats another and banana on day 3?

  87. you can leave out meal 6 as it is just optional!xx

  88. Would it be okay if I left out meal 3? It’s just very difficult for me to actually consume so many meals, even if they are small. What difference would this make to results?

  89. Shannon says:

    Any salsa is fine! I use Trader Joe’s salsa. It’s just to add some nice kick/flavor :)

  90. Sorry, but what do you mean with SALSA? what kinde of salsa is it?

  91. Mix the egg white in with the oats while you’re cooking them. It makes them fluffy and delicious, and eliminate the raw egg issue (because ew)

  92. I have just finished my last meal of 7 day plan yesterday, following her workout calendar along with this plan and lost 3.3 pounds in total. I was 126 pounds before. So i am happy with the result :)

  93. Hi! I was wondering how you measure 4 oz of meat? Also, are the eggwhites supposed to be out of a carton?

  94. hi im new to this and was wondering how do you prepare n eat the oats and what kind do you buy?

  95. Dorothy says:

    Im new to the whole diet on a meal plan type thing so i was wondering what does she mean by oats like does she mean oatmeal. Is there a specific brand that has oats i don’t even know at this point

  96. nbubbles says:

    hi i tried this plan for a week and it works amazingly, i huv lost a lot of fat around my neck and face, also my waist feels smaller. I workout one hour/day , so this meal kinda helped me boost my metabolism.i am planning to continue eating healthy. thanks cassey!! :) :)

  97. Elisabeth says:

    I used butternut squash

  98. Elisabeth says:

    What were the results some people had doing this?

  99. I’d like to know the answer to this, too! I really can’t stand sweet potatoes. but I’d love to give this plan a shot. I Googled it and many people said regular oats are very similar in nutritional value. Is that an okay replacement for the plan?

  100. Is there something else I can sub the sweet potato for? I really can’t stomach them

  101. Heather says:

    if you didn’t already- yes absolutely!!

  102. Siluena says:

    If it’s only for 7 days it’s perfect!
    This can be bad if you used this kind of diet for too long, but for only 7 seven days it’s enough to get some results and too short for side effects~

  103. It’s all the meals in one day, all 7 days:)

  104. No, you have to eat the 5 first meals here and the sixth is optionnal and then you’ll repeat these 5 or 6 meals per a day for 7 days to see results and to begin

  105. Amber Banks says:

    All 6 :) , one meal per day will not enough to sustain your body.

  106. Do i only eat one meal a day? Or all 6 per day?
    Sorry I’ve only just started!

  107. Those days whenever I consume egg whites only, I never discard the yolk. I would freeze them, and use them in making desserts like homemade custard based ice cream, or even some cake recipes that use only yolks or extra yolks, to serve to guests.
    You just need to thaw the yolks prior to using them and they function just like fresh yolks. Waste not!

  108. It yelled at me for this meal plan having too much protein:
    A high-protein diet can lead to kidney problems, weight gain, constipation, intestinal disorders, and the excretion of calcium from your bones. Like most things in life, too much of a good thing—including protein— can lead to problems.
    Rely on real food. Don’t eat protein bars, powders, or shakes unless you consistently eat too little protein. Your body can only utilize so much protein, so excess goes to waste or turns into body fat.

    It also said there is not enough fat or folate:

    Fat My Goal – 27-60 Today – 21
    Dietary fat is essential to good health. Your body needs a certain amount of fat to build cells, carry and transport nutrients, and make hormones, for example, so it’s important that you eat the right amount.
    Don’t be afraid of fat. Eating dietary fat doesn’t automatically translate into gaining body fat. Moderation is the key!

    Folate, total My Goal – 100-250 Today – 22
    Although it’s important for pregnant women too, folate (folic acid) is an essential nutrient for everyone. A lack of folic acid produces poorly formed blood cells that cannot carry as much oxygen. A deficiency can affect normal cell division and impair growth.
    Go green! Dark green vegetables like spinach, kale, asparagus, collard greens, romaine lettuce and broccoli are good sources of folate.

  109. Entered it into sparkpeople and got this:

    Egg Whites – Great Value 100% Liquid, 16 tbsp ⊗ 133 5 0 27
    Steel Cut Oats, dry, 0.5 cup ⊗ 280 54 5 12
    Banana, fresh, 0.5 medium (7″ to 7-7/8″ long) ⊗ 53 13 0 1
    BREAKFAST TOTALS: 466 73 5 39

    Haddock (fish), 4 oz ⊗ 127 0 1 27
    Sweet Potato, baked, 1 cup ⊗ 184 41 0 4
    LUNCH TOTALS: 311 41 1 31

    E.D. Smith Sugar Free Jam, 1 tbsp ⊗ 20 5 0 0
    Asian Medley Birdseye steamfresh vegetables, 1 cup ⊗ 50 6 2 2
    Cottage Cheese, 1% Milkfat, 0.5 cup (not packed) ⊗ 82 3 1 14
    Tofu, firm, 0.5 cup ⊗ 88 2 5 10
    DINNER TOTALS: 239 16 8 26

    Apples, fresh with skin, 1 cup slices ⊗ 57 15 0 0
    EAS Chocolate Soy Protein powder, 1 serving ⊗ 180 20 2 20
    Chicken Breast (cooked), no skin, roasted, 4 ounces ⊗ 137 0 3 26
    Steamed Veggies – KooKooRoo (4oz), 4 serving ⊗ 152 32 1 9
    SNACK TOTALS: 526 67 6 55

    Totals: 1,543 198 21 152

  110. True, but would you force yourself to eat all of a meal if it is too much for your stomach? I have to take breaks otherwise I will get sick and lose it all.

  111. Actually I think this is meant to be 1 cup liquid egg white you buy in the store…. and meal 1 is eaten as meal 1, not throughout the day..

  112. Dont mix raw egg white with oatmeal! (Unless youre making cookies or something hehe)

  113. Hello!! I have been doing this meal plan but changing it a bit according to my everyday needs. For example, I eat an apple in the morning and then do my workout and then eat the oats, banana and egg whites for breakfast. Is that all right? Also, the sweet potato at night, would that be bad?

  114. Hi!

    Im thinking about starting this meal plan next week and i was just wondering if i could save the breakfast eggwhites and eat them between meal 1 and 2 instead? Also if i could switch the banana to raspberries and the proteinpowder to quark for the same amount of calories?

    Would appreciate an answer, take care :)

  115. Anyone know how many calories this is per day?

  116. check with your doctor first

  117. I have to break it up and eat some, then take a break, then eat some more, then break again. By the end of the day I get it all down.

  118. It’s only 7 days.

  119. hard boil the egg, let it cool, crack it open and discard the yellow yoke and the shell. You are left with egg whites.


    crack the egg and use the shell to help you keep the yoke separate, pouring the clear part into a glass or bowl. Discard the shell and yoke. Cook the clear part like scrambled eggs and if you didn’t break the yoke, it will be all white. Enjoy!

  120. I think you mix them in to the oats :)

  121. Krisztina says:

    i know but it seems like a lot of egg whites, sorry but who can eat that many of it ???

  122. Ariana says:

    Liquid egg whites aren’t sold where I live, and I don’t want to waste so many egg yolks – can the egg whites be subbed with Greek yogurt?

  123. Caroline says:

    Hey I am thinking about doing this for a week… But I don’t understand how you eat the white eggs… Any tips ?

  124. cristina says:

    How long in between meals?

  125. Ashley N. says:

    How long should I follow this diet? A week? A month? I have a very small frame but I’m trying to build more muscle to gain more weight? Besides this diet do you have any other tips?

  126. crack your eggs and put the whites in a measuring cup. Repeat until you have 1 cup. It will vary based on the size of the egg so there is no way to count eggs; just measure it.

  127. Krisztina says:

    how many egg whites is there in a cup?

  128. Krisztina says:

    yes – 6 small meals a day, the 6th is optional :)

  129. i know this may sound dumb but I can eat all these meals in one day?

  130. Tiffany-Sheree says:

    I started your plan on Tuesday and I’m seeing results just right where I wanted! I will even extend the plan until May 10th!! Anyway, I’m a gum chewer. Say about 3-5 pieces a day but it’s not like I have to chew gum, it’s just something to keep my “occupied” while working, if that makes sense. Is it okay to chew gum while on the plan? It would be sugar free gum. Thanks a bunch!!


  131. A medium sweet potato would be about 5-6 oz. :-)

  132. You can cook the oats in oatmeal of course. Try using unsweetened almond milk or a little bit of non fat milk mixed with water. I put a lot of cinnamon on mine to improve the taste and add some sweetness. Also, you can mix the banana with the oats and bake them (in small cookie size portions yum yum) and then scramble the egg whites separately. Some times, I put 3-4 egg whites, the banana and the oats in the blender (with some cinnamon) and then put the batter in the oven on a backing sheet (like a big pancake) and bake it for 15 min.. The possibilities are endless with the combination of eggs, banana and oats. Just try avoiding adding extras (like milk). If you have to add extras make sure that it has low fat and low sugars and just add a little bit of it. Best of luck :)

  133. I do not eat any form of grain and I was just wondering if there was something I could substitute the oats with or if I could just cut them out and only have the cup of egg whites and half a banana

  134. Okay so i want to start eating clean and start changing my look I just graduated and I think its time I start thinking about myself. My question is if i do this meal can I pair it with the beginners calendar?

  135. just take the one you think its medium. Most of them are medium or large. If you’re not sure take a small one

  136. it does thank you :) do you know, if you can eat something else for breakfast, like oatmeal porridge with skim milk or other recieps of blogilates (like donut fonut or coconutflour pancakes)?

  137. Off course! You can either follow the calendar or choose your own videos every day. Whatever you do just challenge your self (don’t make it easy) and do what you can. “The only bad workout is the one you didn’t do :) Good luck!

  138. You can sub protein powder with something low in cal and carbs and high in protein. Good examples are plain 0% greek yogurt (per 100gr only 57 cal and 8 gr of protein), cottage cheese (the stats depend on the brand but it has casein protein which is slowly absorbed by the body and keeps you full for longer), or even eggs (or egg whites), chicken, tuna, white fish etc. Hope it helps.

  139. I’m not really sure what size is considered a ‘medium’ sweet potato. They come in so many different shapes and sizes. Can you give this in grams or ounces so I can weigh it out?

  140. what can i eat instead of proteinpowder & can i eat oatmeal porridge or something else for breakfast?

  141. can i do the workouts from your calendar?

  142. can you do this plan for more than a week?

  143. I did this meal plan for the last 7 days. I am not heavy but had gained about 10 pounds in the last 6 months. I have a tendency toward sugar and carb addiction. I stuck to this religiously, worked out daily 30 min cardio, 30 mins beginner Pilates (with Cassie). The results have been remarkable. I was never hungry and my cravings are much reduced. I went from 135 to 127.5. Shocked me. I know that is too much weight to lose in a week but I have never had more energy or felt better. I will moderate this meal plan and continue to use it as a basic guide. Thanks!!

  144. I beat the egg whites before I cook them in a frying pan. They become fluffy and cook up like a light omlet with light browning on the outside……..it is delicious=)

  145. I would advise against following this meal plan for more than a week. It’s fairly strict and from my experience you could become deficient in some vitamins.
    You could always try the 12 week meal plan, it seems better suited to your needs :)

  146. most likely it would be the 4oz raw, which will be a little less than 4oz cooked, but most meats in the grocery stores (fish, chicken, turkey, etc) give the calories based on 3-4oz raw.

  147. I’m doing a 6 weeks workout program and wanted to incorporate this meal plan into it but I was wondering if it’s okay to do this meal plan for more than just 1 week, like is 6 weeks oaky to do this for? I feel like this would be a perfect plan for me because I like eating just like 6 small meals a day rather than trying to separate them differently, but I also drink green smoothies when I workout to blend with my protein powder… is that a bad thing to do with this? And i like to eat fruits

  148. well as you said, you worked out looong time ago. Don’t you think that a full, intense,advanced 1 hour of workout is too much? check out Cassey’s beginners calendar! It’s awesome! It’s a 30 day beginner challenge and each day lasts about 30-45 minutes and it is designed for beginners to “warm up”. The real torture is yet to come ;)

  149. less water-less bloating-leaner body.. It all works out! :)

  150. is this 4 oz of already cooked meat/fish or raw?

  151. Hey guys! So I’m a 26 year old female who has always been thin but I started to notice that lil tummy pouch chubbing up so I decided it’s finally time to get in shape. This meal plan isn’t my issue, it’s a feeling of nausea in the middle of workouts. I cannot do more than 30 mins and I even struggle with that because I feel like I’m gonna yak. The feeling subsides when my heart rate comes down but it kinda brings me down that I am so out of shape. Like I said I have always been thin so thelast time I worked out was probably almost 10 years ago in high school gym class! I’ve always drank tons and tons of water so it’s not a matter of dehydration; also I can’t eat until about 2 hours after I’m up, that makes me nauseous as well [always been like that] any thoughts/advice?

  152. amm no.. Chia seeds have very little protein compared to protein powder. Try eating cottage cheese or greek yogurt instead :)

  153. Could I use chia seeds in my water instead of protein powder? Or is that different?

  154. Kayla Gardunio says:

    i don’t see how that would make any difference. actually that sounds better. your getting your sugars ad carbs in before hand and burning them all off right away. Then your getting that protein you need right after exercise! so do exactly as you said. good luck! :)

  155. Kayla Gardunio says:

    try nonfat greek yogurt or cottage cheese. works the same! :)

  156. Hi, ı dont have any protein powder and ı dont want to buy it. İs there another option that ı can drink or eat?
    Thanks :)

  157. Well not really. I’m vegetarian and I did this. Tofu was definitely a huge part of thus meal plan. I had my tofu in different ways. I would chop it up and mix it in with my salad or put it in a rice paper wrap with broccoli. Meal 3 the sweet potatoes became a little bit sickening to me so sometimes I switched it with a fruit. Good luck ;)

  158. Some of those 4lbs are probably water weight- Just saying.

  159. Well, Im pretty sure that this is 4 oz of COOKED chicken :)

  160. No, you eat all six :) But they are pretty small, so you will be good :)

  161. You eat all of them every day. The 6th meal is optional

  162. wait im confused as to how this works do u pick and choose 3 of the 6 meals to eat everyday?

  163. Rebecca Schembri says:

    is the powdered egg whites good? I think you mix that with water!

  164. Michaela says:

    Any ideas for vegetarian lean proteins? Do veggie burgers (without a mess of cheese and condiments) and things of that sort count?

  165. I don’t think you should be feeling light headed at all! If you’re feeling nauseous that’s your body giving you a sign that it may be missing something! Casey has tons of very healthy meal plans I’ve tried them all for at least a while and they’re long lasting, effective, and much less drastic!

  166. I just started this today. Does anyone else find they get really nauseous or light-headed? I’m wondering if it’s because its such a huge change from what I am normally eating.

  167. Imagine how many eggs will go to waste! there\s no way, that I’ll buy 56 eggs since they are so expensive where I live… i suggest Lisa to look up for liquid egg whites, they are expensive too, but at the end of the day, it’s still gonna cost you cheaper then buying 6 or 7 cases of eggs and wasting half of it.. :)

  168. Of course one! :) 6 scoops is FAAAAAAAR too much. One scoop – one serving :)

  169. Hi! I think you’re supposed to mix it with the lean protein, for flavour. =D

  170. I also thought you meant eating raw chicken. Hahaha. But I think measuring it when it’s raw is usually how it goes. I didn’t know it made a difference though. Now I’m curious as to how different it is.

  171. I really don’t get the whole salsa thing. What do we do with it? Do I just… eat it with a spoon? Do I make some sort of recipe thing with it? Hmm.

  172. This is SO INSPIRING! Do you have any tricks or advice? It’s really hard for me to ignore the cravings I have, but I think I can do it for a week!
    Great job sticking to it! I’m so proud of you!

  173. Can I substitute meal #6 for a smoothie? like the metabolism one?

  174. I blend a 1 serving of vanilla whey protein, 8 oz of almond milk, 1tbs. of unsweetened cocoa powder, and couple cubes of ice to mask the after taste. Don’t ask me why i don’t just buy the chocolate flavor…I just find that the bitterness of the cocoa powder masks the taste of the vanilla better. My husband uses chocolate whey, skim milk, and 1/2 a banana and it works for him.

  175. Thanks! This was really helpful! :)

  176. Maybe mix with almond milk?

  177. Hi! I’m an 18 year old that just started her health journey today. It’s an entirely new thing for me but I’m excited! Hopefully you feel inspired to join me too. I definitely follow back too! My journey consists of me doing this lean out meal plan and I just started today! So if you would like to get an idea of how the meals look like and would like to check out the outcome of it you can at my ig: leanoutxjourney .

  178. There’s an easy way to remove egg yolks from the whites :) Crack all your eggs into one bowl and have an empty one next to it. If you have an old water bottle (spa bluaw, chaudfontaine, evian, etc!) use it to gently suck out the egg yolks :) there’s loads of quick and easy tutorials on how to do this!

  179. I’m not a fan of protein mixed only with water :S

    Any suggestions for a healthy alternative ?

  180. Hi!
    Want to start this plan, but in the Netherlands it seems hard to get your hands on liquid egg whites. This means that I’d have to split about 8 medium eggs every morning instead. For multiple reasons this is not ideal; anyone any tips on how to substitute the cup of egg whites (how many whole eggs would it be?) or any places in Amsterdam where I can buy liquid ones?
    Another question: do you just fry them (with a bit of oil)?


  181. I’m a division 1 athlete and I have early morning workouts (5am) would it be okay to have the oatmeal before practice then the 1/2 banana and egg whites after?

  182. Heya, so I have a few questions: as someone here has already said, 4oz of tofu is quite a lot! and I can’t afford to buy so much of it, so I have the first lean protein as tofu, the second as chicken, and the third as tuna-is that ok? also, the protein powder I have is called Complan and a single 55g serving is 6 scoops, but you said to have one scoop? do I do the 6 scoops it says or just one? Hope you can reply, thankyou so much! (:

  183. Thank you so much, Judith! I am starting this Monday and feel confident I can do this thing right. And lucky for me I get to indulge in sweet potatoes, one of my favorite forms of carbs! :-)

  184. Chicken breasts, white fish, tofu, egg whites and there are more probably, but these are the mean :)

  185. Hey!

    1) Yes, it is ok. As long as you don’t put sugars and creamers in it. It usually has like 2 calories per cup or no calories at all. So it is ok. Just don’t add any bad stuff. Stevia is ok though :)
    2) You can steam it, grill it or boil it. I like boiling my meat cause you just put in water for like 10 minutes and its done. I don’t have to watch it. For salt and pepper. Yes it is ok to use it on the skillet. But be REALLY careful with salt. Salt is sodium and sodium retains water and bloats you. And this meal plan is designed to “detox” you and flush out all that nastiness out of your body. It’s ok to use a LITTLE BIT cause our bodies do need all of the nutrients but don’t go overboard.
    3) Yes, you can use lemon. Lemon is a great tool, I suppose, to help you to flush out your system. You can also add it to your water to make it taste better. I personally add lemon juice to EVERYTHING. My lean protein, salads, yogurts, water, oatmeal. It tastes delicious and it’s an awesome detox food!
    4) Try to look for salsa with as little sodium as possible. Try to look for the label with “low sodium”. And as little ingredients that you can’t pronounce as possible. If sugar and salt are on the top three ingredients than it is not good. This can be a pain in the butt though. I still haven’t found yet the perfect salsa, so I omit it. Cause the “low sodium” salsa I find is packed with loads of sugar and then the “sugar free” has a huge amount of salt in it.

    Hope it helped! :)

  186. Well, sweet potato is dense in carbs. And what are carbs? Carbs equals ENERGY! So in order to perform right and get the most out of you during your workouts you need carbs! :) You should be avoiding starchy carbs like white bread,white rice, milk, flour, sugar etc… But sweet potatoes, fruits and veggies are the good carbs and they aren’t bad for you! Of course you shouldn’t go crazy! Vegetables – UNLIMITED. Fruit – well you can eat a lot of them but not crazy! Cause they are high in sugar. (I have a (terrible) sweet tooth so I eat way more than I should though… 3-5 servings a day.. Guilty! :p ) . And then the rest of the good carbs like brown rice, whole wheat bread, sweet potatoes, quinoa, oats and etc. – they should be in portions. These things are high in carbs. Around 25 grams of carbs in one medium sweet potato. They are NOT bad, but too much of good is not good ether. This meal plan has a good balance of little starchy carbs (sw. pot. and oats), some non-starchy carbs (fruits and veg) and lots of protein to lean you out. :)
    So short answer : go and eat that potato! YUM! :)

  187. you can just make oats with water in the microwave like oatmeal

  188. Also, what can we substitute sweet potatoes with? Trying to avoid carbs if I can but if they’re a must then I’m happy to indulge :)

  189. Some questions:

    1) is it fine to have tea with this?
    2) how should lean protein be cooked? Is salt and pepper fine on the skillet okay to work with? Also, can we season with lemon?
    3) that being said is it okay to season everything with lemon?
    4) suggestion on what to look for in salsa? Some have a higher sodium count and include different mixes.

  190. What are examples of lean protein? What are the options for that meal?

  191. bring your lunch with you to school and a meal to eat on the way home! I’m in college and have long days, so what i do is prepare my meals the night before, eat breakfast at home before class and then bring 2 different meals in ziploc containers. then I can manage the rest once I’m home!

  192. What do you suggest we mix the “oats” with? Almond Milk?

  193. HELP. I’m still in school, so i don’t have time to make 5 full meals. I usually eat breakfast at about 6:15, lunch at 12:20, and i get home at 3 (I can eat when I want the rest of the day). How should I time my meals to make this effective??

  194. Well the eggs are protein so substitute for some kind of lean protein. same with cottege cheese the oats may be because of fiber. I guess you would have to do lean protein fruits and veggies and thats it. which may be harder. you could also add nuts

  195. I’m gone to inform my litttle brother, that he should also paay a quick visit this webpage on regular basis to get updated from most up-to-date reports.

  196. I would like to know what size exactly is a medium sweet potato & fruit? We all have different interpretations of medium. I dont understand the whole salsa thing. What type of salsa? Can I skip meal 6?

  197. lol probably

  198. did u work out for those results

  199. I’m wondering the same. in tofu that’d be about a lb. and that’s crazy! I’m thinking in having an extra serving of protein shake.

  200. Jesse Hermiller says:

    Does anybody have a suggestion for meal one for vegans? That’s a lot of egg whites and I’m not sure what would be a good sub. Thanks!

  201. I’m on day 5 and I’ve gone from 129-125!! I feel amazing and I’ve noticed I don’t even get cravings anymore. Love this meal plan, I’m definitely going to do it again!

  202. Cassandra says:

    Thanks for the recipe!

  203. Cassandra says:

    I read somewhere you can sub with butternut squash

  204. You absolutely could eat these together!
    Baked Banana Oatmeal —
    cook oats on stove top 1/2 of the required time, mix in egg whites and banana slices and add to a oven safe dish. Bake at 350 degrees for 15-20 mins or until oatmeal is firm. Top with cinnamon and enjoy!

  205. I can’t have eggs, oats, or cottage cheese, due to allergic reactions :/ Are there any substitutes that don’t contain dairy or gluten? I can’t have those…

  206. I can’t have cottage cheese, oats, or eggs due to dietary restrictions, what should I replace them with?

  207. So i cant eat eggs or dairy… can i just replace the egg whites and cheese with lean meat?

  208. Hey how do you eat the egg whites, like cook them or what ?
    thanks Theresa

  209. Instead of the protein powder you can have 6 oz cups of greek yogurt! :) As for the banana, i don’t really know :/

  210. Hey does anyone know what I can substitute the sweet potatoes with. My tastebuds do not really agree with that haha

  211. You could actually substitute it with fat free/low fat yoghurt. It has quite the same taste but won’t have as much proteins as the cottage cheese.

  212. I think she means the weight changes when it’s cooked or raw…when to measure out…. I don’t think anyone in their right mind would eat it raw.

  213. Eww! I think common sense says no.

  214. substitutes for banana and protein powder? i’m not allowed to have protein powder and cant eat bananas. help please?
    thanks Julia

  215. Does anyone know what i could substitute the cottage cheese for?

  216. Hi! I was just wondering whether if we mix the whole three ingredients in the first meal?

  217. There’s no way to say for sure how much weight you’ll lose, it all depends how much you currently weigh, how much exercise you do, etc…. everyone is completely different when it comes to losing weight. My personal opinion, I wouldn’t do this meal plan for an entire month. I’m doing it currently and it’s not an easy plan to stick to because there’s not much variety. If you want a plan to follow for a month you could look at one of the other meal plans like the 8-week Bikini Body one because it’s designed to be done for a longer period of time.

  218. about how much weight will this help me lose if I start tomorrow and go until February 1st??

  219. there is one called “nectar” and its lactose and gluten free
    give it a try the chocolate truffle one is the best

  220. Thank you!

    I will definitely try this. What have you eaten instead of cottage cheese?

  221. Hey Cece,

    NEVER eat raw chicken!! :D

  222. I will check if this is available in the UK thank you.

  223. There are lactose free protein powders.
    Im lactose intolerance to and I use species isolyze

  224. A lot of times vegan protein powders will be lactose free, but I would double check. I like the Vega and Garden of Life protein powders.

  225. As I am lactose intolerant what can I use to substitute the cottage cheese and protein powder (as I have not found one without lactose in)

    Thank you in adv

  226. How was it?

  227. Thanks!!
    Let us know how it goes! ^_^

  228. i put it on top of my grilled chicken and eat it that way.

  229. Do any of you have any recipes that you used for this? I’m not sure what I do with that 2tbs salsa…. Just… eat it alone? hahaha.

  230. Would it be okay to switch meal 3 and 4? I am still in high school and I can’t just whip out some chicken during study hall, but I would be able to have that drink and a fruit…ugh why must high school be so restricted? We’re not even allowed water except during lunches…like so frustrating! But I won’t let that stop me…I’ll figure it out somehow :)

  231. Sorry for another post! But, does anyone know if this is 4oz of chicken cooked or 4oz of chicken raw? I’m eating 4oz cooked and it’s an awful lot. Does anyone know for sure?

  232. Thank you for your kind words and your welcome! Good luck with your health and fitness goals as well :)

  233. Thank you Cecilia! Exactly what I needed. I’m looking to do a fresh start from January and need to ensure I prepare myself as much as possible as I’m not so great on the organising part.
    Good luck with your health and fitness goals and thanks for the list.

  234. I usually eat every 2-3 hours, or when I start to feel hungry :)

  235. Update: I had meal one w/o the egg whites (didn’t have any, may have them later if hungry) this morning! I went and got some and everything else I have, so I’m starting today instead! So excited!! Is anyone else in? :)

  236. Black coffee is fine, just coffee with all of the sugar and cream is not that good for you

  237. 1,552 with the 6th meal, 1,442 without the 6th meal :)

  238. Eat every 2-3 hours! Basically, just eat when you truly feel hungry, which should be every 2-3 hours :)

  239. Starting this after Christmas! (Not part of the new body makeover :P) If anyone is interested I wrote down a grocery list for this!
    5.25 lbs lean protein (84oz)
    14 c veggies
    4 bananas
    7 medium fruits
    7c egg whites (56oz)
    protein powder or 7 6oz cups of plain greek yogurt
    7 medium sweet potatoes
    3.5 c oats
    3.5 c cottage cheese
    sugar free jam

    Can’t wait to start!

  240. I’m kind of confused. Is this what we eat for each day for 7 days…? and just space between each of the meal? Any clarification would be great and what would be a good way to space between the meals in terms of time? Thank you very much!!!

  241. Hey!
    I was substituting one meal of lean protein for chickpeas and other beans high in protein content. Cassie has indicated that you could use also use Tofu. Hope that helps!

  242. I have followed this for 3 days now, no weight loss, but definitely feel leaner and have more energy. Would continue but didn’t plan my groceries properly so have ran out of egg whites,sweet potatoes and lean protein. It didn’t help that my husband decided to join in last minute, lol. Not giving up but will have to cheat on a meal- so that’s kind of like giving up? Will definitely do it again soon!

    I didn’t feel hungry, felt full and had heaps of energy to last the day. Its left me feeling really good, and only after 3 days! I just wish I could have more fruits.

  243. How many hours should be between each meal please?xxx

  244. Starting tomorrow….. So excited!!!!

  245. Anyone know if black coffee is ok with this?

  246. I was wondering this too! I really want to try this plan, but something long term would be great too! Would doing this plan maybe one week every month be helpful?

  247. Hi Michelle!
    As mentioned before above she says it’s only for a week! Just a really strict plan to cut fat and stay lean. But otherwise I would recommend to eat and stay healthy and look at some other diet plans posted on this website… I hope that helps!

    x x x

  248. If i follow this for a couple week strictly. What are my options after that time.. I cannot possible eat like this for the rest of my life. What are some ways to maintain this diet?

  249. After 7 days & you’re body becomes used to this diet, will eating differently after the week is over just gain any weight back???

  250. Want to lose weight says:

    Can you write this in metric also? :)

  251. Have any activity that I can replace running with? No treadmill and it’s started to snow already :)))

  252. yep!

  253. Wait I don’t get how this works, do you have 6 meals a day??

  254. How many calories per day does this plan account for?

  255. Link to your blog?

  256. You could try drinking more water. I’m not sure of anything else you might be able to do.

  257. 1. Salsa is low in calories and is probably suggested for added flavor for the meal. It is probably one of the best condiments out there. I would be careful about what I substitued it with because a lot of condiments have added sugars and salt. You could definitely skip it; I think its just there to add flavor to the potato.
    2. I would substitue the protein powder for something with similiar nutritional value. I think plain, non-fat greek yogurt with a sprinkle of cinnamon would work.
    3. You have to read the labels again. Sugar free jellys usually have 5g net carbs, while the all natural may be the same. I would read the label and if the total carbs is 5g (or somewhere around there) per serving, you should be okay. Again, compare labels with the yogurt and cottage cheese. Its about what your body is taking in and it is very helpful to compare labels. Cottage cheese may have a little more protein than greek yogurt, but I still think it’s a good swap.

    Good luck :)

  258. I would substitute it with something of similiar nutritional value. Since one scoop of protein typically yields between 120-180 calories, 20 g. protein, and variable net carbs, I would find something high in protein like:

    Small tin tuna +mustard+veggies
    Protein bar with low sugar (QUEST brand BARS!)
    Unflavored non-fat greek yogurt with a sprinkle of cinnamon and some stevia

  259. what can i substitute protein powder with? help please..

  260. Hi! I plan to do this on the 12th after my last major exam’s paper, as I have my “prom” on the 20th :x however, I’ve got a few questions.
    1. Can I skip the salsa? Or what can I subsitute it with?
    2. What can I subsitute for the protein powder with? My mum definitely won’t let me have such stuff. can I subsitute natural unflavoured yoghurt for it?
    3. For meal 6, what difference will it make if I skip it? Can I replace cottage cheese with natural yoghurt again? Also, what counts as sugar free jam? I have a bottle that’s all natural, with no added sugar, does that count?

  261. Hi guys

    Im planning on starting this tomorrow – any ideas for vegetarian protein options? I don’t eat meat/fish

  262. So I’m just wrapping up my second day on this plan, and I find myself being hungry throughout the day, the meals really aren’t satisfying. Anyone else having this problem/have an idea about what I could add in order to make it a bit more sustainable?

  263. you can replace the cottage cheese with greek yogurt.

  264. As long as you don’t add sugar you can’t really go wrong with tea. I recommend green tea since it has no calories and a lot of benefits for your body! A lot of times fruit juices contain a lot of sugar so I agree with hasfa, you might wanna skip them. I suppose a little milk won’t hurt as long as it is low in fat. Water and tea are still the best options though!

  265. Drink tea sure but NO added sugar and with milk try to go as low fat as you can get:P But skip the juice and the fruit instead as the juice doesn’t have the fiber.

  266. Does anyone know about what the restriction on beverages is? Such as milk (skim/2%/almond/soy), fruit juices, and teas is? Or is just just water all week? I have no problem with water and always get the recommended amount but during my (main) meals I tend to have one glass of tea, milk, or juice.

  267. she says in the 90 days plan that you can replace the sweet potatoe for any other vegetable, and the protein powder for 1/2 cup of cottage cheese or unsweetened greek yogurt ;)

  268. What would be a good replacement for protein powder and sweet potatoes?
    I don’t have access to a kitchen because I’m a college student living in the dorms and cooking can be quiet inconvenient especially if you don’t have one on your floor!

  269. How many calories total is this whole meal plan??

  270. Hi everyone! I’ve been reading all the comments and people are looking for success stories.
    So, I am starting the meal plan tomorrow, and I’ll be blogging about it EVERY DAY on my blog!
    Check it out and if you want, we could go on this challenge TOGETHER :)

  271. I just wanted to post a comment about this plan since I have been doing it for one week a month for a few months now. I am pretty athletic (run several times a week and do a couple of Blogilates workouts every night). I’m about 5’5″ and about 115-120 pounds. I just get the usual layer of fat over my abs and a muffin top if I eat whatever I want. So I find that if I do this for one week a month then I can totally get my defined abs back no problem. The rest of the month I still eat the same breakfast (with the metabolic smoothie too) and I’m less strict with the meals. I’ll have a pizza or mac and cheese for dinner and not worry about it. But my exercise is pretty constant. This is a really simple plan to follow, I scramble up the egg whites in the morning with a little salt and pepper in a pan. I make the oats into oatmeal with half a cup of unsweetened almond or coconut milk and half a banana cut up on top of it. I alter the proteins throughout the day, I’m mainly veggie but eat fish so I have tuna, white cod or tofu (turkey would be fine too). For veggies, I choose between broccoli, spinach and soy beans. For the last meal, I sometimes have a little cottage cheese, but usually a few spoons of unsweetened / unsalted peanut butter. If you have that annoying layer of fat over your lower abs that squidges up when you sit down and gives you a little muffin top when you wear tight jeans, then do this for one week. It’s not expensive at all, it keeps you full and gives you energy… And you get abs!! win win win. Make sure you keep the water intake high as possible. I stick to about 2 litres a day. Helps a huge amount and gets your skin looking fab! That’s my two cents worth anyway. Hope it helps! : )

  272. Michelle Leal says:

    Did anyone experience any bloating while doing this plain? I’m on day 3 and I feel bloated. I’m supposed to get my period in like 10 days so it could be that. But I’m definitely not feeling too lean:/

  273. Starting this Tomorrow! So Excited!

  274. Hi Cassey!

    I just want to know what kind of salsa do you use? It a store bought one or is it one of your recipes?


  275. Is it hard to complete? Meaning do you get tired of having the same thing for a week? Also, did you see significant results? Thanks :)

  276. Thanks!!! i’ll do it with your schedule, thanks for sharing!

  277. Hi Cassey!!!! I’m really interested in doing this 7 day slim down. I don’t particularly like cottage cheese though. Is there something else I could eat in its place? Greek yogurt???

    Thanks! Love your workout videos!! Much harder then they look!!

    Danyele :)

  278. It’s about every 3 hours. I think it says it in the video where she calculates her BMR and AMR.

  279. Am I supposed to space these meals out every 3-4 hours? Thanks! :)

  280. Hey Cassey!

    Just wanted to thank you for providing this awesome meal plan. I’ll let you know how it works for me. I am so excited to start! :) I am starting Monday, so I am really excited to see how this week goes. Also, I know it’s about a week late, but I am joining in on the #Abtoberfest! Also, I have to supplement something for the egg whites, and I was wondering if it would be okay to just eat 2 eggs? Thank you so much for all you do! May God bless you! :)


  281. Victoria McLaren says:

    Hey Cassey! I know you might hear this all the time, but I just wanted to say that you inspire me to be the best I can be! You are so bubbly, relatable, and funny! I can’t stop making your recipes at home they are all so delicious! And plus they make me feel great inside and out!
    Speaking of food, I found this plain yogurt at Whole Foods the other day that comes in a normal greek yogurt container for only 100 calories with 20g of protein and NO FAT!!! I just wanted to let you know of my newest discovery because it seemed like a lower calorie option with lots of benefits! I can’t remember the name though :( but you should make vegetarian chilly either this fall or winter for cheap clean eats!!!

  282. I think almond milk would be fine, but I don’t think cow milk would.

  283. naylahbee says:

    I wanna try this soon, just wondering if there was a substitute for the protein powder and also for the sweet potato. I really hate protein powder haha and sweet potatoes are such a pain to cook. Thanks :)

  284. I’m planning on starting this mini diet, but I was wondering, for the oats, can we make them with milk, honey and cinnamon? Or just oats and water?

  285. Med means medium, so the potato would be 4 oz or rouglhy 115 grams

  286. hey Cassy,
    I’m from holland and I’m not sure what the “med” means
    Thanks :)

  287. I do what Bruna does. I have a little egg separater that I crack the egg into and the egg whites seep through the holes. I just put the yolks in a separate container for someone else to eat. They have this egg separater thingy like everywhere, Target, Marshall’s, Ross, TJ Maxx, cooking supply stores, William Sonoma, etc. Also, if they have good grocery stores where you live like Whole foods or trader joe’s, they sell just the egg whites in a carton. Most grocery stores have it actually but just make sure you read the nutrition label and carton in general and make sure it’s all natural. The carton should say 100% egg whites.

  288. ^^ I second Monica’s comment.

  289. I totally feel ya on this one, but it can actually be really simple! If you go to the grocery store on the weekend, pick out the foods you’ll need for the week. Each night prepare the meals that you will take to school with you, or at least prepare the foods, and set a little time in the morning to put everything together. This is what I’ve started to do, and I have been eating pretty bad lately but I’m starting to get back on track by doing this along with Cassey’s workout calendars. (:

  290. Hi! I do this meal plan sometimes. If you drink raw egg whites you will get sick. You are meant to cook them(scramble or omelet), and yes, I personally use natural sea salt and ground pepper for a little flavor and a tiny bit of unsalted butter just so the eggs don’t stick to the pan. The oats, I’m pretty sure you make oatmeal with but i’m sure you could do a yummy all-natural granola instead. Hope I was able to help!

  291. Six small meals a day. It helps boost your metabolism, keep you energized and NOT hungry all day. I am doing it once a month!

  292. wait one meal a day or 6 everyday?

  293. Hey i was wondering if i could sub one of the lean protiens for 1/2 cup of healthy raw trail mix? Thanks!

  294. Hi, I am thinking of starting this plan. But i have got couple of questions. For meal 1 what are you supposed to do with the egg whites? are we meant to drink it raw? or can we cook?if we can cook, can i use littlebit of oil and salt? I also dont really know what to do with oats. Any suggestions on how to eat the oats? Thanks in advance.

  295. 105 is perfectly reasonable for an active person at 5’3″. I’m 5’1″ and hover between 105 and 110 most of the time and I’m not considered underweight (BMI 20.2). Chrissi, I understand that you want to make sure that Eryn is healthy, both in body and body image, but you come across as very judgmental. Eryn, good luck with your competition season!

  296. I’ll definitely start this next time I get a break from school! (winter break is the next week-long break we get, far off though :/) I can’t really eat like this with school in the way grrrrrr

  297. It sounds like you are already underweight, you certainty don’t need a diet like this. You could actually do with gaining some weight. You might also want to examine the way you see your body and realise that it is quite problematic and you might want to seek some help about it. Talk to someone who’d be able to help you. :/ please consider this.

  298. Instead of eating the eggs, oats, and banana everyday for breakfast could you sometimes substitute it for the Metabolic Supercharge Smoothie that Cassey just posted? Would it have the same affects or not?

  299. What does she mean by oats? Like oatmeal? Also would a can of tuna be considered a 4oz lean protein? LOL also, what could you substitute for the cottage cheese? Dairy products usually don’t settle well in my stomach ;)

  300. that looks really good um Casey do you think you can do a 30 day challenge Im trying to lose a few pounds in 30 day. Im not fat I just have a small muffin top.

  301. Potatoes and bananas are carbs, and a cup of broccoli has 6g carbs. Fruit is carbs as well. So really there are carbs at every meal except the optional last.

  302. it’s only for a week….

  303. You can just take the yolk out of the egg after you crack it. I guess you can throw it away or let someone eat extra yolk? haha

  304. This is my first day of the lean out mini meal plan!!
    And i was wondering if there’s something i can substitute sweet potato and protein powder with??
    I really can’t sweet potato here…
    Thank you!!

  305. Hi Jo, I read your message and had to reply. I had bulimia for 3 years and previous to that anorexia and controlled every food that I would put into my body for 6 years. Long time when I think about it. I had a miscarriage just over a year ago now, which made me think about my eating disorder, a huge part of me thought if I was healthier and stronger, maybe this wouldn’t have happened. I completely understand how you feel with the fullness and trying to get used to eating again. Start with getting used to one of your meals, Dinner was a huge issue for me, it either never existed or I would sick it up. Eat till your 70-80% full is best, whatever the meal is and don’t let anyone judge your portion size because your insides are having to recover from how ever long bulimia has been with you. The first 6 months for me were really hard, but I persevered and my partner really supported me through each meal or tantrum I would throw when I was finding it hard. Food is your friend, we are born to eat, it’s a natural thing and it’s our fuel if we eat clean (like Cassey, Go Cassey!). Main thing is you take it slow and don’t let anything over-whelme you. If I was out at dinner with friends and I found it too much, I would just step outside for a moment, focused on breathing in to my stomach. It really helps. Have fun with this new healthy lifestyle, it will last forever. Eating disorders only lead to one direction and I’m so happy I got out of the horrible cycle. Happy living/training/eating :) N

  306. So I had started with the 90 days challenge and did all the workouts and everything but I couldn’t help eating like at 2:00 AM so I gained 4 pounds. And my mood is the worst possible ever but I CAN DO IT DAMN IT. So I am starting with this plan, hopefully I will do it. But seriously, my psychology right now is having a slow and painful death. I weighted about 138 lbs last year and now I weight 147 and god knows how I put on this extra filthy pounds. Argh… :(

  307. No carbs except oatmeal? This seems so awkward, seeing as humans are meant to consume primarily carbohydrates, and not exclusively carbs from fruits/veg. I think this is gonna set some folks up for a binge! FUEL YOUR BODY!

  308. Sorry Claudia, I know it’s only the end of my second day but I’ve decided to stop doing this meal plan. It’s too bland for me and too repetitive. I’m also not really in a place where I can spend money on messing with the food to make it better. I’m pretty sure I lost some weight or at least gained some muscle though! I hope you are doing a lot better then I did! Good luck! =)

  309. Well, this is my second day! I’m actually having a hard time eating all of this food! I’m thinking of cutting some portions in half, because I get full half way though my meal most of the time. The pancakes i made for the first meal were just okay tasting. Same for the steamed sweet potato. Today I made cookies with meal one and scrambled eggs which tasted a lot better somehow. I think I might mash the sweet potato today and add salt and pepper or something. Going from eating three meals a day to eating 6 is really hard for me. I was only able to get 4 meals in yesterday because it takes me forever to cook (since I’m not used to cooking) and it takes me forever to eat (normally I eat like a pig so it’s very strange). I’m still excited to do the whole week though! So I’ll update again! =D

  310. 3. Blogilates-approved condiments: lite soy sauce, sriracha, tabasco, mustard, lemon, Mrs. Dash.

    …that’s from her 90 day diet plan

  311. Hey, I just seen this post now and think im goin to give it a go. It looks like itd be the perfect push I need to get me onto my next step of getting fit! Quick question about though , on the last meal do the cottage cheese and jam mix in togeather or do you eat them seprate? :)

  312. It’s all a learning experience haha :) No but I agree, well you are right, we’ll see what happens. Let me know what your progress is!! And good luck with it, especially the egg whites in the morning, haha not a big fan.

  313. I think you can season it because most seasonings are 0 calories. I don’t think you can use condiments though, like Ranch.

  314. that’s awesome! XD

  315. I just bought all the food today and are starting the meal plan tomorrow. I will make sure to come back on here and tell you my results! I think that’s super awesome that you’ve lost 4 pounds! I have heard that losing weight too fast is bad also, BUT at least you are losing it because you are eating veggis and drinking lots of water! I think you shouldn’t worry about it too much. As for gaining it back, I’m worried about that too for myself, but I also plan to keep some of these foods in my diet after wards, so I guess we will just find out. At least we an learn a lot from the experience. =)

  316. So I started this meal plan on Tuesday so this is my third day today. I lost already 4 pounds which is probably all water weight but that needs to come off as well. Of course I was very happily surprised when I saw the scale this morning and discovered I lost already 4 pounds, then I started thinking about stuff that I heard with losing too much weight too quickly so I’m really worried now that I am going to put all that weight back on after this week. Is there anyone that had the same progress as me or is there anyone that has done the meal plan before and can assure me that I’m not putting all the weight back on which in case doing this does not make any sense for me lol. And yes I did snack before and I wasn’t eating this clean either but I am going to keep this sort of meals in when I stop this plan. I’m not going to make chicken 3 times a day tho lol but I love the breakfast (except for the egg whites :) ) so I’m keeping some stuff in so I shouldn’t gain all the weight back cuz I’m binging on chocolate again lol.

  317. Thanks! I’ll try that! =D

  318. just steam them they come out really nice!

  319. Are you suppose to eat the sweet potato raw or cooked? Does it matter nutritional wise?

  320. I am currently in school and considering how i dont get enough sleep I like to have a cup of coffee in the morning with nonfat milk and a packet of stevia. Also, I am big fan of bai 5, so my question is, Is it okay to drink this while on the plan?

  321. Ok, so I have to use all the egg whites… What am I supposed to do with the yolks? Here in my country I really can’t find the egg whites alone, so I need help on that.

  322. Eat beans and quinoa. They are high in protein. Also you can eat tofu and mushrooms. Look for cassey’s recipes on youtube. Chep Clean Eats will help you, she has some vegan recipes.

  323. Hi Cassey,
    I’ve been trying out a few of your videos on YouTube for a few weeks and decided to check out your website. I’m really impressed by all your workouts and meal plans… BUT (and I know you’re not a doctor) I’m struggling to overcome bulimia, and although I’m able to avoid binges now, I still find that “full” stomach feeling difficult to contend with and eating as much and as often as you suggest is something I don’t think I could manage. If I eat smaller meals, regularly, and they’re still healthy, am I still going to be getting results from the workouts? I want to be healthier/more muscular, not skinnier

  324. Hola! When Americans say salsa they usually mean Mexican salsa, which has a base of tomato, onions and bell peppers with some spices. I think you’ll be able to find it on the Mexican section of the any regular supermarket. Hope it helps!

  325. What spices and marinades are we allowed to use? Is lemon juice okay? What about ground ginger, or pepper, or basil?

  326. I dont eat eggs so im wondering what would be a good substitute for that? I don’t eat meat either except for fish.

  327. Catherine says:

    I’m lactose intolerant and can’t have the the cottage cheese part for Meal 6, is there anything I can sub in instead?

  328. Sooooo what means salsa? I´m from Spain and here it means sauce. If it is sauce, What type of sauce?

  329. I really like this… I swim competitively 7 times a week and over the summer I have let myself lag off and now I want to make sure im in tiptop condition going into competition season… I really hope this works…. (ps im 5″3′ ugh i hate being short and 105 pounds)

  330. I just did 3 egg whites and it turned out really well

  331. Yay, I finished the diet! For me it was all about learning self control around food. I’ve never been good at it, and I definitely had some challenges this week. When I came to a moment where I would normally find an excuse to eat unhealthy I simply told myself it wasnt an option. Not on the meal plan- it doesnt exist.
    See my motivation here: heyyber.blogspot.com
    Thanks Cassey!!

  332. Does anyone have a success story with this plan? I’m looking to lose 10-15 pounds, I run 6 days a week and do the workout calendar around 4 days a week but I’ve just been trying to eat clean, not following a meal plan. Also, is it unsafe to do this plan for more than one week? Would it be unhealthy to follow this plan for 2 weeks or more?

  333. It definitely sounds like you don’t need to lose weight AT ALL, in fact it looks like you actually need to gain a good bit. I’m the same height as you and 140, and considered a healthy range. So I would ask your doctor about the best plan for you. You definitely don’t want to starve yourself.

    *hugs* :)

  334. Very great post. I simply stumbled upon your blog and wanted to say that I’ve really enjoyed browsing your blog posts. After all I will be subscribing in your rss feed and I am hoping you write once more soon!

  335. Probably meaning like an egg substitute
    Egg Beaters, something like that.

  336. dang! I snacked :/ then again I’m not sure why I’m doing this.. I’m 5’9 and 102 lbs..

  337. Mash the banana. Mix it in with the oats and form into little patties. Cook at 350 degrees in the oven for about 15 minutes, until the texture you like your cookies. Scramble the eggs.

    You now have cookies and scrambled eggs for breakfast!

  338. I’ll be starting this diet with a couple of friends this week- cant wait!
    I made a PRINTABLE schedule and grocery list to make things simple:

  339. What is “one cup of eggwhites”? Wouldn’t it be easier to give a count of how many eggs that is?

  340. Leah Boggs says:

    I know your suppose to follow this an no snacking but I’ve gotten hungry a couple times. Can I eat more fruit as a snack if I get hungry ?

  341. Christina says:

    Stay away from it. Its processed, considered snacking, and its only a week.(:

  342. Christina says:

    I would go with a lean protein or cottage cheese.

  343. Christina says:

    You can always have more lean protein, or cottage cheese.(:

  344. Christina says:

    I usually cook the egg whites and oatmeal separately, and then mix them together, then add the banana and some cinnamon. I like that pancake idea though!

  345. If I ate this and only this for the whole day, I would have eaten less than 1000 calories. This is really unhealthy. Please, if anyone is hoping to try this, eat more!

  346. You could make a pancake out of it. Its actually quite good. Just mash the banana and mix with the eggs and oats and cook on a skillet.

  347. A cup is 250ml, a little bit more than 8 oz.

  348. Alexandra says:

    Any ideas on how to prepare meal one? Stove top? Bake and add baking powder? Thanks dolls!

  349. Alexandra says:

    You have each one of those meals everyday at different times of the day, and cassey say NO snacking so you do not eat anything but these meals everyday for one week.

  350. Eat all those meals in one day, nothing else.

  351. The size of your fist is probably a good indicator.

  352. Can anyone tell me what “med” means (med sweet potato, 1 med fruit)? I thought it might be “medium”, but that doesn’t make sense since fruits come in different sizes, but I can’t it describing a measurement unit on the net… Thanks!

  353. I actually have had this question for a while now. I am from Germany and the term “white potatoes” always confuses me. I have often heard of them as being unhealthy. Now I can’t remember having had “white” potatoes, but they are distinctively yellow and on the contrary very healthy (don’t know how well they go with work-out plans though). So do you refer to the “yellow” potatoes as “white” potatoes, is there a difference in the type of potatoes, e.g. in the US mainly pale/tasteless “white” potatoes are common and in the EU dark/tasteful “white” potatoes are more common?

  354. i don’t have Protein powder, is there anything i could take instead?

  355. wait, but what does she mean “meal 1″ “meal 2″ etc.? like are those all in each day or is it one of those per day? and are we allowed to eat other food besides that meal? just a lil confused…thx :)

  356. Hi Nina

    Thanks for the advice. How much of carbs here? Three slices of brown bread a day? I eat two slices right after my morning workout and then one more slice in the late afternoon snack.

  357. ….. Like a measuring cup. The regular size, as a unit of measurement….

  358. the question is, how big is the cup?`

  359. I think the yellow part of the eggs is the “dangerous” one, many body builders eat 10 eggwhites a day and leave the yellow out because thats the part with the cholesterol. So i think its fine, especially if its only for one week :)

  360. it doesn’t necessary have to be the exact same thing, as long as you stick to the lean meat and the meal plans =]

  361. yes =]

  362. Isn’t it kinda dangerous to eat so many eggs in one week? (if you’re following the pattern with all the eggwhites?)

  363. ah! that is een goede tip. Eens zien of ze dat ook in België hebben!

  364. Is half a chicken breast about 4oz ?? thx

  365. They have the same carb value, but sweet potatoes are lower on the glycemic index, meaning you digest them slower and they’re less likely to get stored as fat. Plus, they contain more vitamins and minerals than white potatoes. It would probably be better to replace the sweet potato with veggies.

  366. Can I replace protein powder with sugar- free soybean milk or low-fat milk?

  367. Notmyrealname says:

    So, am I supposed to eat the same stuff every single day??

  368. So for this diet would it be ok if I had cheese it’s with my cottage cheese? or should I stay away from it.

  369. Technically you could use regular potatoes. Its a common misconception that they are “worse” than sweet potatoes, but they pretty much have the same carb value. Just eat the same amount of grams and it should be fine. You could use any grain also, as long as its brown or whole, ie. Brown rice, wholegrain pasta etc…again, serving size is key. You can have pasta, just dont have a mountain of it, as it is PACKED with calories, even though wholewheat pasta is VERY HEALTHY! <333

  370. Ik kom ook uit Nederland. Koop soya proteinepoeder bij De Tuinen. Niet duur en mega effectief. Succes!

  371. Probably too low on your clean carbs intake. Many clean diets focus too kuch om proteine. Proteine can help, but not for an extended period of time. Proteine is for rebuilding, carbs are for fueling. If you want to get as much as possible out of your workouts eat at lot of carbs during the day. Otherwise your muscles stay deprived and the overload in proteine is in vain also. This is the advice my dietist gave me. I had the same problem as you: exercise a lot, eat clean, nice and slender but no definition. Turned out I didn’t eat enough carbs and thus my body was eating up my muscles in order to get through all of the workouts. When I started eating more of the right carbs (lots of whole wheat bread) I started seeing definition really quickly.

  372. vivianting says:

    2-3hours per meal =)

  373. I have one little question on the diet. While on the diet r we mot allowed to season the food like if I made chicken could I put lemon juice on it?

  374. Sooooo, what if I can’t have dairy or eggs? Any substitutes for cottage cheese and egg whites that are still protein packed?

  375. how many hours betwen each meal ?

  376. Juliane says:

    okay, thanks a lot :)

  377. Havn’t tried this yet, but I think I will soon. But one question came to my mind: what if I don’t want to buy protein powder, just for this? Never used them…

  378. Try Hemp Protein. I too am gluten, dairy, soy, almond, egg free. Any suggestions for egg substitutes?

  379. eloueracarmen says:

    I’ve been doing this for 5 days now and I can actually say it is the only 1,200 calorie capped meal plan that has actually kept me full!

    I have read through a couple of the comments and see that a lot of ladies are lost – I’ve tried to change things up, noting down the basics of most of the meals – very, very high in protein.

    For breakfast; Pancakes, Baked Oatmeal, Cookies, Scrambled Eggwhites, possibilities are somewhat.. endless! I have sometimes not needed the full cup of egg whites and maybe used only half of the suggested quantity and replaced the rest with protein powder – effectively the same thing. Add cinnamon for a metabolism boost!
    4 oz lean protein serve; Turkey, Tofu, Chicken breast, White fish! Grill it, steam it, bake it! Add metabolism boosting ingredients like chilli, lemon.
    Pump up your green tea intake – another metaboliser! It also counts toward your water intake.
    Sweet Potato? Mash it, Make and bake it into chips, microwave it, boil it, steam it, shred it.
    Instead of Salsa; I used homemade Ajvar – its practically more vegetables, which means extra fibre, less calories and practically no sugar.
    I used cinnamon and Walden Farms Calorie & Sugar Free Pancake Syrup on the cottage cheese (and sometimes the syrup on the oatmeal.)

    Also, EAT ALL MEALS 1-6. Drink water! Run, Weights, Yoga, Whatever – just get your body moving – it’s 7 days!

    Hope this helped!

  380. Can someone tell me their results? And what workouts? Plis! :)

  381. What workouts are you doing? I need help :/

  382. Yes :) the weeks that you want :)

  383. you can cook the egg seperately and maybe mix the banana into the oatmeal, you dont necessarily need to mix everything together, but you could mix it if you want to make an oatmeal pancake. its really up to you however you want to eat it. :) hope this helps!

  384. Juliane says:

    I am from germany and i don’t understand the breakfast.. :D Should i put the egg whites together with the oats and make it as a omelett or how should i eat it? I don’t understand..
    Can someone explain it to me? :S

  385. this is the first breakfast in a long time where I felt healthy AND full. Thanks Cassey!

  386. MiinaMarie says:

    I’m concerned about this too. I won’t survive doing this for more than 1 week. So what happens when I’m not super strict with my eating or work out regiment. I’m already pretty strict so…

  387. MiinaMarie says:

    are we allowed coffee or tea? (obviously without sugar and whatnot?)

  388. I’m not that much of a internet reader to tell the truth but your website
    is great, keep writing! I’ll go ahead and bookmark your website to come back later.

    The best.

  389. justagirl says:

    Hey there. I was wondering if it would be a bad idea to add more veggies into the plan? I wanted to make a ground turkey “meatloaf” or some sort of other meat patty and throw tons of veggie fillers in, would that be a bad thing? I have been researching meal plans to do and I see where WW says vegetables are 0 points… just wondering. Thanks!

  390. Thank you for posting this Cassey! I want to get started on this right away but i was confused about how often you eat each meal. Like should i eat meal 1 then wait 2-3 hours and then eat meal 2?
    if anyone knows please help!

  391. Hi. Firstly, do we ever get responses for this by the experts on blogilates? Or is it just the readers that upload their comments?
    And second, I’m not looking for any shortcuts here and only asking this for informations purposes. I have been working out for years and have started eating clean for about one year now. Although I hadn’t been eating this many meals for a day and nor had I included so much proteins. So, maybe because of that, while the weight is maintained, I have very little muscle definition and toning on my stomach, arms, and buttocks. My question is how long does it take to start showing some results in your body / muscle toning/ flab reducing, after starting to eat this way (while i continue to workout 5 times a week, and eat clean and healthy). Thank You

  392. Thank you!

  393. Thank you!

  394. maybe skip out of the extra fats for the week.. i’d try pam! or olive oil spray (at trader joes)s

  395. sweet potatoes are not that easy to find here in Chile, what could I use instead? I’m definitely going to do this just before my best friend’s wedding :)

  396. yes :)

  397. is this true?

  398. You´re suppose to eat meal 1-6 every day for an entire week. Nothing else! :)

  399. you eat meals 1-6 each day

  400. omg cookies! such a great idea :O

  401. For the Lean Out Mini Diet Plan, it says meal 1-6, is each meal ALL you can eat for an entire day? I’m confused on how it works. So for day one I can only eat egg whites, oats, and a banana? Or is the meal 1-6 all the meals I should consume in one day for each day? Please Help. I’m trying to tone up and have never followed a diet plan before so I’m a tad lost.

  402. Annabanana says:

    also, here is a recipe for the banana oatmeal egg white pancakes: http://recipes.sparkpeople.com/recipe-detail.asp?recipe=202511

  403. Annabanana says:

    Is it okay to cook the proteins (chicken and fish) with butter? Just sauteing them with it. I don’t think I would be able to use nothing, but I would rather not use olive oil. Any ideas?

  404. it can not be safe to use protein powder if your under 18. I do not recommend you to use it if you’re under this age because of all the risk it can cause as you grow older. You can replace protein powder with 1/2 cup of cottage cheese or plain nonfat greek yogurt, both will keep your muscles fed like the protein powder would do :)

    P.S: If you replace it by cottage cheese, use a low in fat one (1%-2% should do it) :)

  405. Is using protein powder safe?
    I still live with my mom and she’s kind of against it. Can i replace the protein powder with other beverage/food? Thank you :-)

  406. Could the cottage cheese be substituted for 1/2 c of plain Greek yogurt?

  407. Angie Pettersen says:

    There’s protein powder that’s made from plants and is gluten free! Check your local health food store or Whole Foods! :)

  408. I have been doing this since Tuesday and I notice a huge difference. My muscles show more and my stomach is flatter. Very easy to follow and low prep-love it.

  409. alexandra says:

    thats what i do..
    so like if i wake up at 8 am
    ill first have water then eat meal 1
    wait for 1hr for food to digest then go for a 40 mins jog outside
    then eat meal 3 and 4 then ill workout ( i follow her workout calendar)
    then il have protein powder milk (meal 5)
    then after 2-3 hours ill have dinner :)

  410. Going shopping today to start this A.S.A.P. I am intolerant to whea,t corn, and dairy… It’s there another option you can suggest for the cottage cheese and protein powder…can I replace the cup of veggies for leafy greens? Can I use oils like sesame, coconut, and olive?
    Thanks for your help!!!

  411. In order to lean out which means losing fat and gaining muscle, you need to lose more calories than you eat :) but of course, protein is a really good source for helping you feel fuller for longer, making those muscles look good, it also gives you the energy to workout and after meals helps repair the muscles :)

  412. Stephanie says:

    So would you
    eat meal 1, workout, eat meal 2,
    meal 3, workout, meal 4,
    meal 5 , meal 6??

  413. Oats you measure dry, I’m not sure about meat though!

  414. All of the meals in one day :)

  415. Katarina says:

    someone said that this meal plan only contains 1,200-1,300 calories! because we are active, wouldn’t we need more?

  416. Katarina says:

    Could we use this meal plan for more than one week?

  417. Hahaha dankjewel! I did buy the soja whey protein powder, but when I run out I’m gonna try coconut water, thanks!

  418. Melissa says:

    If you want to do this all month I suggest you look at the 90 day meal challenge and just do that for 30 days. I say this because it has more variety and it might help you keep up instead of quitting out of boredom of the same food routine over and over again.

  419. You are supposed to eat all 6 meals in one day or choose from the 6 meals?

  420. You could replace the protein powder with coconut water.It also have a lot more benefits.I intend to do that.I live in Suriname where there is plenty(I have a tree in my backyard ;).Hope it was helpful.Success met het programma :)

  421. Kristina says:

    I find it easiest to plan ahead. At night after work I cut up my veggies or measure out my food for the next day. Then, in the morning, I just put a cold pack in my lunch bag and stuff everything in. Don’t be afraid to get a bog cooler bag and bring that with you! I used to be worried about looking silly but turns out everyone respected my efforts and understood the importance to me :) I too am always on the go, feels like I live out of my car sometimes! So this planning ahead has really worked for me to help me avoid the desire to get fast food or something unhealthy.

  422. Has any1 noticed a difference? I just started today…. could I do this all month?

  423. I have a question… I’m starting this plan on Wednesday, so I’m checking what to get when I do my grocery shopping. I live in Holland so I have to be a little creative with some things, such as proteinpowder. I’m not a big fan of proteïnpowder because it’s pretty expensive over here (nondairy, $25 for 350gr) so my question was, is there anything to swop it with? Please help!! I really want to do this because of the babyfat remaining around my waist 1 year after giving birth to my son…

  424. Definitely not just you. I did my first day yesterday and I had to skip one of the meals because I was too full. Before yesterday the most I would allow myself to eat for protein was 2-3 oz at a time so this is almost double that lol

  425. It takes 8 large eggs for me. I would guess the 5-6 were extra large? It probably depends on what size egg you buy.

  426. I’m doing this one while I’m running around, I just pack up whatever I need and bring it with me.

  427. I measure the protien out after it’s been cooked. I never really thought about that. What I’m wondering now is if the oats are supposed to measured dry or cooked. Anyone know?

  428. hiya is the 4oz of lean protein the weight of it raw or after it has been cooked as this can be a big difference for foods like chicken and i really want to know im doing it right! Thanks in advance :)

  429. Yum! Banana pancakes! That was a great idea!

  430. I would use greek yogurt. Plain greek yogurt, 2% or less, would have a similar protein, calorie, and nutrient profile.

  431. I’m having more trouble finding a meal plan that works for someone who’s on the go. I need food I can take with me and eat during busy days at work

  432. For the optional meal…what would you suggest instead of cottage cheese? I can’t hang with cottage cheese, we hate each other.

  433. Running strong says:

    This meal plan supplies maybe 1,200-300 cals TOPS. This isn’t a healthy amount of calories for anyone to eat. Especially if you’re working out for “one hour 5-6x/week” you should reconsider following this “diet plan” because you’ll only lose weight for so long, you’ll plateau and when you go back to eating normal sized meals/portions, you will gain weight.

  434. So I’ve hit my third meal today, and I’m just wondering if it’s just me or if this seems like a lot of food to anyone else? I’m stuffed!!!

  435. This looks good, I like how you can change the breakfast up different ways. I just started today and I made pancakes with half a cup of egg whites, the 1/2 cup oats and the 1/2 a banana. Then I scrambled the rest of the egg whites. Tomorrow I’m going to make the oats as oatmeal and slice the banana into it and put a little of the egg white in it and then eat the rest of the eggs on the side! Lots of ideas coming to my mind, even the sweet potato. Sweet potato fries anyone!? Yum!

  436. yaresi barrera says:

    yeah just put eggs on the pan and add milk and just mix it and tada there u go but I don’t know if its ok due to the diet so ask

  437. Granola/Kashi cereal (dry)

  438. omg! im so gonna try that..thanks

  439. omg im about to start this.. im so glad there are mini meals because i get so hungry between meals… wish me luck:P

  440. I need to tighten and slim down a bit for a photoshoot next week so going to give this a go! I’m a snackaholic so wish me luck!! I WILL DO THIS!

  441. christina says:

    thanks Sarah you just gave me the motivation to try this I to have absolutely no will power but here goes nothing lol

  442. I started this diet on Monday and I already see a change! I have almost no will power, so yes I did cheat a little (a handful of pretzels here and there) but not over the top. My stomach is a lot tighter than it was before. I am also doing the June on Fire as my workouts!

  443. If I’m just starting the beginners workout calendar should I wait to do this mini meal plan? Or do it like the 3rd week into it? Does it even matter? (:

  444. yaraisel says:

    is there anything we can swap the oats for? I really don’t like oatmeal :(

  445. Are you going to post any New meal plans anytime soon, Like an everyday meal plan to loose weight and go along with the monthly calendar’s ?

  446. Shemetris says:

    Is there a sub for the day when u have to eat 1/2 sweet potato? I am not a fan of them or is it best that you must follow the food to the tee to get the results?

  447. Anyone else use their morning oats and banana to make the easy cookies? Yum! Also, i like to get chocolate protein powder and blend it together with the med fruit (either berries or a banana for me) for meal 4. Just some tips to make this diet easier and more fun!

  448. 6 meals in one day

  449. You have to eat the 6 meals all in one day for 7 days. :)

  450. Letisha says:

    Do we have to take the 6 meals in one day itself?
    Or 1 meal per day?
    thank you

  451. Do we have to eat all 5 meals? or is 4 okay? I wake up late during summer so there’s not enough time in the day to eat that much

    I got so full just from breakfast….. #firstworldprobs

  452. Charlie says:

    Everybody can access the 90 day complete meal plan ! The link is not so obvious, but you will access it if you click on the ‘here’ of the ‘print it here’ on the middle of the page about it, in between the steps of how yould follow it and the workout program. Hope this helps ! I have done the 90 day challenge last year with great results (I lost 25 pounds), it is great and not depriving at all.

  453. If it’s whole eggs you’re using, you can boil them and then simply peel the egg white from the yolk.
    If it’s the packaged egg whites, you can cook them in the microwave or on a non-stick pan :)
    I hope tist helped you!

  454. How do I cook the eggs, Cassey? Is using olive oil alright? Or are there better options I don’t need a fat for?

  455. You can cook the oats any way you like, it shouldn’t make a difference as long as its just oats & water. I typically use Quaker old fashioned rolled oats and microwave for 3 minutes.

  456. cristal cortes says:

    How do I cook the oats?

  457. For egg whites I always get the cartons of free range whites. Like 3.50$ and you will have a couple meals with it and sooo much easier! Good luck

  458. karissa thomas says:

    5-6 eggs

  459. It has only been three days of me following this plan plus doing your Junonfire calender and I am already seeing results!! Thanks!!!

  460. Krystina says:

    So how would I go about cooking the oats? Is there a specific way that I should do it?

  461. Question: How many eggs make up 1 cup of egg whites?

  462. Kristin says:

    yes, it’s the same thing every day. the only plan that i believe has variation is the 90 day way but I can’t access it personally :(

  463. Cassey, I’m still a teen, and just as most of regular teens I am a picky eater. I was hoping that if by chance you see this you could make a meal plan for someone like me! I eat chicken, turkey, and stuff like that, but I won’t eat like fish or tuna, salad or stuff like that. I know I’m difficult, and understand if you can’t achieve this! I was just hoping there was a chance you could!

  464. Hello everyone!
    So i have a question about the plan above! Do you eat this meals every day? Like the same again and again and again, 7 days?

  465. I get that way too sometimes. Mainly when it’s that dreadful time of the month or getting close to it just grab a water to drink and maybe some baby carrots or lite snack

  466. Samantha says:

    Starting this today! Can’t wait to see the results! :)

  467. You can use tofu or tempeh instead of meat. And for the eggs for breakfast, just leave those out. For cottage cheese, substitute with vegan yogurt, or if you can’t get that, try a plant milk and instead of jam, use fresh fruit.

  468. I lost 5 pounds doing this meal plan for the 7 days! It was mainly water weight though. But I will continue this meal plan for a little longer. I do feel more toned and energetic!

  469. The type of veggie that you eat can change how filling the meal is. There are some veggies that are mostly water, while others have a lot of fiber and vitamins. Dark, green veggies (kale, chard, broccoli) generally keep me satiated whereas things like celery never do.

  470. Try the vegan meal plan instead? beans are really good for protein! some grains like quinoa have high protein, nuts like peanuts, tempeh (which is soy I think), or try veggie burgers.

  471. Hi, so far I’m on day three of this meal plan. I get hungry almost every hour. I don’t think this is normal? I dont want to eat over 5 meals a day. I thought the meals should be every 2-3 hours but I get hungry right away. Anyone else feeling like this? Or any suggestions? I’m 5’2 and weigh about 114 pounds last time I checked, which was sunday.

  472. Natibel says:

    I really really really want to try this but i am vegan and vegetarian. Any ideas on how i can substitute the meat, yogurt, and eggs? I see the tofu part. I think i can use that for the eggs as well but what about the yogurt? Please help with suggestions! I would REALLY appreciate it! Thank you!!

  473. This hardcore, specially designed diet is ONLY good for getting rid of a bit of fat before an event (1-2 weeks prior to event). This is NOT for long term weight loss. Like Cassey said, it is a very strict diet and she made it as a seven-day program. You can expect weight gain after coming off this deit. As for the workout plan, it is fine to use as directed, all the time^^

  474. Michelle says:

    I know what you mean ! I regularly eat 2-3 hours, but at work (I work at a restaurant as well) the rush can last till 9 and it hard to keep this eating style up . I try to make it work where I eat right before work ( protien with veggies ) and just take the next meal when ever possible. I find that doing this helps me last a lil longer till break . Or what I would suggest is to eat right before n then 3 hours later have ur protien shake ready so u can be drinking it when ur in between serving tables :) good luck !

  475. Katelin Necessary says:

    I don’t see why you would not be able to do this for a few weeks. To keep the weight off I would suggest to follow the workout calender, and just eating clean (the least amount of processed foods as possible, eat when your hungry especially in the morning) she has alot of great recipes in the recipe section.

  476. Losing weight is getting easier doing this plus adding this amazing new weight loss coffee into the mix has gotten me down 10lbs in a month amazing well now you can do the same head over to my website or contact me threw my email if your interested in the coffee. It is a life changer.

  477. Rebecca says:

    I know I’m late to the party here, but I really want to try and stick this out. My only problem is that I can’t eat every 2-3 hours when it comes to my job. I’m a server at a pretty busy restaurant and I can only take a break when (and sometimes if) there’s a break in customers. I get there at 4:30 and I sometimes don’t have a chance to mow down until almost 9pm, even 10pm and 11pm. I was just wondering how much that will affect my results. I work out so much and eat clean but I have a stubborn layer of belly fat I just want to finally say goodbye to!

  478. How many calories and other nutritional elements is all of this?

  479. Jen Phan says:

    I just did this and I lost a little over 4lbs in a week!! I think I’m 5’3″ (havent been to the doctors for a checkup in a while but people say i look a little taller) or maybe i’m 5’3″ and a half? I didn’t weigh in on day 1 but on day 2 in the morning i weighed in at 121lbs and then on the 8th day in the morning i weighed in at 116.4lbs!! And on the 8th day I indulged and of course, i gained about 2lbs back, i’m now around 118lbs. I followed the meal plan and workout 6 days a week. Thank you cassie and everyone who helped out from putting in their suggestions on here. I’m going back on this diet cause I’m going to cali next month so I want that beach body when i get there :)

  480. Greek yogurt, cottage cheese, and egg whites are all good sources of protein. Or protein powder.

  481. Charlotte says:

    I’m pescetarian but don’t like eating tofu! What else can I omit instead of meat? I think fish everyday isn’t recommended.

  482. You can buy just cartons of egg whites so you don’t waste yolks :)
    Hope I helped!

  483. Can I bake the chicken? Or does it have to be either grilled, steamed, or boiled?

  484. One US cup is roughly 240 ml. ^_^ Hard to say in grams, as a cup is a measure of volume.

  485. I have the same problem, I don’t know how to convert those measures. I looked for conversion on the Internet but I found for example that 1 cup of egg whites would be equal to 8 egg whites, so it’s a huge amount, in my opinion.
    Has someone got any idea ?

  486. 220 grams :)

  487. Caroline says:

    I come from the UK, does anyone know what 1 cup of egg whites would be in grams? Or could someone tell me how many eggs I should use? (taking into account that I’ll separate the yolk and egg white)

    What would 1/2 cup of oats, 4 oz of chicken and 1 cup of vegetables be in grams?

    Also, any ideas for cottage cheese substitute? I’m lactose intolerant.


  488. If i do this the first week and then start the 90 day diet plan thingy afterwards will the weight lost in this diet plan still stay off?

  489. Kathryn says:

    Can I do this for a few weeks in a row? And how do I keep the weight off

  490. Christina says:

    How often should I do this? I guess I mean how often is doing a diet and exercise plan like this healthy?

  491. Katelin Necessary says:

    this may be extreme but i had that same problem (i just couldnt buy them cuz i couldnt find them anywhere) i saw that 2 cups of oats where equal but that may not work cuz it may have more or less calories and different nutritional content

  492. Eeling chan says:

    Hi, med means medium and salad eat on own or with the lean protein. Or on the same plate as meat and sweet potato.

  493. Eeling chan says:

    Hi there, I put mine in microwave or in a pot with water. Blitz 1 min covered on high in m/w, on stove in pot with water, till boil. Hope that helps.

  494. Hey, so is there anyway I can substitute something for the sweet potato? I really can’t stand the taste of sweet potatoes.

  495. Hi there
    is the meal 2 lunch or ? because i am confused :S

  496. i wouldn’t continue this for a long period of time, you could definitely do longer than a week. i’ve done more extreme for over a month. so, you should be okay if you want to do it for a little longer than a week.

  497. this meal is perfectly safe. not extreme. so you’re okay. just drink plenty of water

  498. Is this diet safe to follow for more that one week or is it more of a quick, extremist way to slim down?

  499. Stephanie says:

    I have tried the Trader Joe’s savory pre-made tofu and it’s pretty good, not too many calories either if you just cut up one square of it. You can eat it cold or warmed up.

  500. fusiongrl1115 says:

    i am also in school and was wondering how I could “modify” this so that I can still go through with this. I have really trying to be a lot healthier!

  501. horseluver0123 says:

    so this is 6 meals per day?? I am in school and I don’t know how this would work! I really want to be healthier and I’ve been trying on my own, I just don’t see how this would fit into my school schedule. Any advice?

  502. Anyone eat tofu in this meal plan? If you did, how did you cook/prepare it?

  503. I don’t think it matters how you eat them, just that you do. For the eggs, oats and bananas… well Cassey has a GREAT banana pancake recipe that combines all of those, and just those. You should try that. Mix them together and put it on a skillet to make little pancakes. I love that recipe and that’s what I am going to do when I start this plan.

  504. I think the main thing is to be eating a lot of protein (eggs and lean meat or tofu)… so if you are going to replace anything my suggestion would be to make it something that is about equal to what the substituted food offers… high protein, possibly low fat.

    I’m not an expert. >.>

  505. What should I eat for lean protein?
    And does med sweet potato mean medium sweet potato?
    and do i put the salsa on the sweet potato?

    lol so may questions

  506. Can I do a little modifications without messing up the entire plan?
    1.I was wondering if I can swap the egg white at breakfast with a little bit of soy milk, i hate water-base oatmeal.
    2. Maybe have tuna in water instead of white fish every 2-3 days, would be bad? What about replacing ¨fish,meat¨ with eggs or vegetable protein (such as beans, chickpeas, lentils)?
    3. Is any green veggie ok? Like peas….cause a lot of the times peas are no-no in a diet:)

  507. Sage Orvis says:

    The point is it isn’t the usual breakfast, lunch and dinner. The point is to have 2-3 hours between each meal and eat them throughout the day (going from 1-6). So instead of having 3 large meals and snacks in between, you have 6 small ones with no snacking.

  508. In my experience, you’ll definitely put the weight back on! This diet really is more for special events when you want to tighten up a little – most of the weight lost is just water weight because of the protein-heavy nature of the diet.

  509. Jessica says:

    A sweet potato is a starch. So maybe, corn? or something similar. Could skip it all together and use a different type of veggie.

  510. Jessica says:

    I would suggest taking what you learn from the diet that week and putting those new lessons learned towards future meal plans. So, you’ll want to keep the 6 meals a day (keeps you from eating too much), keep eating vegetables and fruits, keep the meals small.

  511. Jessica says:

    I would suggest adding 2 more servings of fruit or vegetables. And since your working out add extra non indulgent calories. Maybe add milk to the protein powder instead of water, if you use skim that should give you about 1000.

    Then you add some extra fruit, maybe some organic peanut butter with apples or celery. Or 2T’s of organic Ranch dressing for the veggies. That’ll add some extra calories. I’m on WW

  512. But wait. What happens after the 7 days and we want to go back to normal? Do we gain the pounds back if we switch back to our regular diet? Sorry if this question was answered before xx

  513. You eat everything listed under the Meal. So Meal 1 you would eat the egg whites, oats, and banana.

  514. wow cool!! :) gratulation!
    Have you already put the lost weight on yet or is it “away”? :)

  515. is there anything that you can swap a sweet potato for i dont really like those

  516. Christinee says:

    this meal plan is confusing.. do u mix all the ingredients on each meal together? or r they choices?

  517. I tried this plan for a week and I must say I can tell the difference in my clothes. I did lose weight (3) lbs and some inches. It was not easy but after day 3 it became easier. So my advice is to stick with it…good luck

  518. Katelin Necessary says:

    you probably can switch the meals up as long as you eat them eithe way you are still eating the same amount of calories/carbs/etc.

  519. Thanks sam and Sarah for your help just one more small thing can I mix it up as long as j eat 6 meals a day?

  520. You can probably sub it out with a 1/4C Quinoa, Buckwheat or do Sweet Potato in the morning as well. They are all carbohydrate dense & fairly close to the counts of Oats.

  521. I would say for Vegetarian to go with Tofu/Tempeh/Cottage Cheese for meals 2, 4,5,6 and Beans/Lentils/Seitan for Meals 1 & 2 but then reduce the Carbohydrate take of Sweetpotato/Oats because Beans/Lentils/Seitan all have carbohydrates within them.

  522. no there are 6 meals for the day. you eat those 6 meals throughout the one day….

  523. This is 6 meals a day, every three to four hours.

  524. Oky the thing is me and my mom want to go on the peal plan but I just don’t understand so well are meal 1 like Monday meal 2 thursday or how do it work can we mix it up? Please help thank you

  525. Oky the thing is me and my mom want to go on the peal plan but I just don’t understand so well are meal 1 like Monday meal 2 thursday or how do it work can we mix it up?

  526. Katherine says:

    You have those meals each day. I’d put about 2 – 3 hours between each. :)

  527. Katherine says:

    In terms of the salsa, is this a store bought or home made one? I’m from Australia, so if there are any great ones to buy, please let me know!

  528. Tonya H. says:

    Fage is the best, at 0%!!!

  529. I don’t get this meal plan. Is it a meal per day or do you have each meal at different times of the day?

  530. Try this!
    1 tablespoon of chia seeds with 3 tablespoons of water
    Leave sit for 15 minutes

    It will be the same consistency of an egg/egg white.

    It is a great alternative that I use and I LOVE IT! Enjoy :)

  531. I don’t get it when do you eat each meal? I am trying to figure out what would be breakfast, morning tea, lunch etc.

  532. So, I started at 103 lbs and got to 101 lbs at the end of seven days. The best thing was that I DID feel/see less flabbiness and more muscle definition. I understand that this is most likely all water weight, but it was awesome because I was prepping for a night out (: I basically ate the first four meals (though cut out some protein) + NO snacks/extra foods, minimal salt, minimal condiments (only stuff like wholegrain mustard). I don’t really consider it too low-calorie because I’m fairly petite! And it’s most definitely not a long-term meal plan; it’s hard to stay on track if you go out etc. + the amount of protein is staggering (for me at least).

  533. Thank You for responding i appreciate it ! :)

  534. i do not believe that it has to be in this exact order ( I might be wrong i apologize if this is so)as long as you are able to consume these foods then its fine. i guess it depends on how your daily routine plays out remember everyone’s routine is different than the rest. if you can try to contact cassey or one of the POP ambassadors.

  535. if you need to add calories w/ foods then its okay as long as it healthy you MUST have a smaller consumption than what your trying to lose it okay. :)

  536. With regards to the lean out mini meal plan, for meal 1, it states 1/2 cup oats. I was wondering of it was 1/2 cup dry oats, plus the water…or 1/2 cooked oats (water included in the 1/2 cup serving size…) ?

  537. i don’t understand…. this only comes to 900 calories! how is that healthy to maintain for a week????

  538. I’m using plain greek yogurt. It’s high in protein and I’ve read that it has casein which is good for muscles. I like the Fage brand and they have it in 0% fat and 2% fat. It tastes a lot like sour cream, but if you add the tiniest bit of honey it’s like eating ice cream! If I eat it as my bedtime snack it keep me full all night and it takes care of my cheese and carb cravings. For me, even though honey isn’t on the approved list. If it keeps me from wanting to dive into a giant mac and cheese, it’s worth it.

  539. Pam spray a pan and then make like regular eggs

  540. How many calories are in this meal plan?

  541. Me neither! Please please please give an alternative to cottage cheese Cassey! <33333

  542. I’m not really a fan of the cottage cheese. What’s a good alternative?

  543. Try fry-light or any other spray oil under 2calories , its basically a better way to use oil, spraying instead of pouring :)

  544. Plyometrics, sorry for the mistype before

  545. Plyomerics, its a kind of exercise that uses really explosive movements like jumping

  546. i’m doing mine about every two hours…. i keep getting hungry.,

  547. Lost 3 lbs since monday already. Thanks Cassey. Love this meal plan!

  548. try seeing if your local supermarket has egg white substitutes. mine does (shoprite, in NJ)

  549. Do the meals have to be in this exact order? School makes that difficult for me, so would I get the same results if I had meal four mid-morning instead of having it after meal three?

  550. what does PLYO STAND FOR??? Help THANKS to anyone who responds :)

  551. I don’t understand the plan. Do you take one of those meals a day or what?

  552. Janelle says:

    Thin it out with water. I take vinegar every day diluted heavily with just water.

  553. Janelle says:

    Started today at 155lbs. I’ll let you all know how it goes!

  554. has anyone seen results from doing this?

  555. Shelley says:

    I highly doubt it’s healthy to do this plan week after week. Because the more you exercise the more calories you need to consume in order to use energy. That’s what I think. The best thing to do is go to a doctor or nutritionist or dietitian to see if it’s okay for YOU to do this because all of our bodies are different. This meal plan is probably good for maybe for prom, weddings, etc to slim you down.

  556. What would be the best vegetarian option for the 4 oz. of protein? Tofu, beans, lentils, seitan, tempeh, lentils, cottage cheese?

  557. Elizabeth says:

    How would you recommend cooking the egg whites without any oil? I tried microwaving it today with a little soy milk but it turned out rather weird. Any suggestions?

  558. Trader Joe’s and Whole Foods sell GF oats. I am extremely and tolerant and don’t have any problems from them so they’re not cross-contaminated.

  559. Fitness_heaven says:

    Is it safe to do this diet plan week after week???

  560. I have a strong reaction to gluten and most grains. Anyone come up with a sub for the oats?

  561. What if im intolerant to egg whites!?

  562. Hey Cassey!
    Can’t wait to try your desert recipes!
    I want to keep my body weight but i just want to get toned and fit,i workout everyday but i don’t seem to see the results i am wishing.(i have to mention i am eating a lot of sweets cookies and candy and chocolate yummm)
    i just wonder what diet i should choose to see some results
    hope you can help me,kisses!keep up the good work!

  563. So I looked up all the calories and it adds up to just under 1200 calories, and is pretty much exactly 1200 if you add condiments like soy sauce. I’ve been doing this and it’s pretty easy to follow! I’m not hungry and I feel great :)

  564. Hi! I just bake my sweet potato it the oven until it’s soft. Then I just eat it like that (with the skin on). You can eat it with the salsa if you want. Hope this helps! Good luck!

  565. I like to steam my sweet potatoes. They taste delicious (even without added butter or salt or anything!) and they are really easy to prepare.

  566. i was wondering how much weight would i lose with this

  567. Hi guys is it right that 1cup of egg whites is approximately 225ml and a 1/2 cup of oats 113 gram? It seemed like a very big meal when I prepared it and I just want to be sure I’m using the right measurements. Thankss!

  568. Hi guys is it right that 1 cup of egg whites is approximately 225ml and a half cup of oats is about 113gram? Because it seems like a really big meal when i made it, i just want to be sure i’m using the right measurements.

  569. Hellllo, how would you guys recommend eating the sweet potato??? Thanks! :)

  570. Hey! I have just started this, and I for meal 4, I make protein shakes for after my workout. Also, about 4 eggs are in one cup. :)

  571. I believe that this the plan for One Day that you repeat over 7 days.

  572. horseluver0123 says:

    the meal plan……… sorry I replied to your comment, it wasn’t working before lol

  573. horseluver0123 says:

    Hi I was wondering if this is a span of a day, or one week. thanks! :)

  574. I wanted to know, instead of the cottage cheese could I do plain yogurt?

  575. Hello fellow Blogilates, I started this plan today and its fairly easy however I feel hungry still…. Almost chested on day one lol
    I am determined to continue and hopefully by day 3 my appetite will mesh with this plan…..

    Good luck hunnibunches

  576. I usually have a protein shake after my workout – Can I still do that on this plan ??

    How many eggs roughly is 1 cup ?

    A reply would be much appreciated! Thanks

  577. I am gluten-free, too! You can get GF certified oats or if you are not comfortable with that, I often substitute brown rice or quinoa (it can be prepared and eaten just like oatmeal!)

  578. Emily Eyssautier says:

    so for the meal plan do I just have one of the choices! like i either have egg whites or oats or do I have both? I know this may be a stupid question but I just dont want to mess it up! Thanks! I have always been really healthy but then I went to college and kind of lost control the first semester and I am trying really hard second semester to eat healthier and workout but I just need something to quick start it so Im hoping this will work! Thanks again!

  579. I am gluten free…. oats are kind-of a no no, well they are doubtful for gluten free people…. Any other suggestions?

  580. I tried this plan for a week and OMG I see results! I’ve always been pretty skinny just a belly, but it’s almost completely vanished in a week! Not only have I gotten skinnier but I have more of a control over my appetite and cravings now. I eat junk in moderation. Its hard to believe that all this happened in a week but I’m very proud of myself!

  581. Are the 1 cup egg whites 1 cup of pre cooked liquid? or 1 cup of cooked egg whites? there is a large difference in the amount. also with the oats. I use 1/4 cup of steel cut oats which is about equal to 1/2 cup of other types. If someone sould help with the specifics that would be cool. Thanks

  582. I made relish pancakes!

  583. Usually she has you sub. It with 1/2 cup of low fat cottage cheese (:

  584. Are you supposed to eat every two hours? I’m confused about what time to eat what… Does anyone know? Thanks!

  585. Could we possibly substitute “1 scoop protein powder + water” to something else? Don’t want to spend the extra money on protein powder if possible :) TIA

  586. hey :) wow this looks great! will i be eating less calories than i need? asin will i be losing wieght?

  587. I dont think so. I switch up the meals simply because im better able to workout right after breakfast so i drink my protein shake (meal 4) right after meal one. Its important to get your daily nutrients fron the selected foods, but its also alright to switch up the meals according to your daily needs.

    Hope that helps.

  588. I would put the oatmeal with the banana chopped up in a bowl. Add 1 cup of water and microwave for 3 minutes. And then scramble the egg whites in a pan (with nonstick cooking spray) and eat it that way. There you will have banana oatmeal with scrambled eggs on the side. That is what I like to do. :)

  589. I just started this meal plan as of yesterday and i have to admit, ive been feeling full all day. Majority of the time i eat clean, but this has been a motivation to clean up my clean. I always use myfitnesspal to log in my calorie intake and keep track of my progress, after i had logged in the first 5 meals, i barely made it to 850 calories, which was not something i typically do, but with the amount of protein ive been consuming, it felt hard to even complete the fifth meal, let alone the sixth. Tell me, am i doing something wrong?

  590. i usually don’t eat dinner after 730 but cottage cheese is a easily digestible protein that will sate your hunger and still let you be hungery in the morning

  591. 1200sounds about right.

  592. you can eat past 7pm. It is important that you eat protein based foods though because your body expends alot of the protein and goes into a starvation mode after a few hours so during your sleep you will actually burn muscle and store fat. You need to eat protein because it will feed your muscles. Try protein supplements that are specific for night- Casein is the best type for this.

  593. wow!! That sounds just great!! I will try that plan in two weeks, hope it will work…
    congrats and thanks for your answer!! :)
    you’re welcome, I’m happy for helping you! :)

  594. you’re welcome! :)
    wish you good luck!! :)

  595. You’re welcome! :)
    great, that I could help you! :)
    wish you good luck!

  596. thanks amber! :)

  597. 1 kg after 1 week and I need …no I would LIKE to lose another 1kg and that brings me back to my pre-motherhood weight. But my body fat percentage has gone down from 23% to less than 21% :) Thanks for your encouragement Amber!

  598. do the meals have to be in that specific order? I feel like eating meal 3 instead of meal 2 and vice versa would be more comfortable-for me-

  599. hey :)
    sounds great!!
    How much did you already loose? (weight)
    wish you luck with that plan,

  600. Thanks Amber! I was at a loss of what to do with this menu as well so your comment helped !

  601. I started Monday – and cheated here and there (like drank wine, had a bit of nuts, even a cookie – but I had to – I bought it back with much effort from Paris!) and even so, I can see the difference in my arms, shoulders, abs, lower back. It is in combination with the workout calendar but I am so happy and proud of myself :)
    I have three kids so I often can only do one round on a Cardio Crazy day or cut things short but still, I see and feel the difference. I love it. The biggest difference is that I feel that my body has reset itself and it prefers to eat clean. I love it. Thanks so much Cassey! (from a Tokiana in Holland)

  602. yeah, that’s right! :)

  603. teilzeitDAU says:

    me too!!
    i figured that it’s around 1200 at the most, (or what do u guys think?) which seems like very little?!

  604. hello. so im gonna start tommorow. and i dont understand the meal plan. for example the meal 1 am i suppose to eat the white eggs, oats and the banna in the morning? or would i just choose? and also, this meal plan 1-6 does it mean that
    meal 1 is for the morning,
    meal2 for the snacks,
    meal3 for the lunch
    meal 4 for the snacks
    meal 5 for dinner.
    AM i right? please respond . i really need your respond *.*
    i’m from different country.

  605. Hi, I would like to know how many calories are in this meal plan ?

  606. Madeleine says:

    I don’t understand the plan :( And I don’t really know what that all means because I’m from another country and my english experiences aren’t so good :( Could anyone help me please?! :s

  607. Hello, I ‘d like to ask how to prepare the breakfast? on a pancake or what?Can you tell me what is lean protein?I am not familiar with English language and there are things which I doesn’t understand.

    Thank you!

  608. does anyone have some feedback??
    would be so helpful… :)

  609. I would eat it together as porridge but it’s your decision. :)

  610. for the first meal are you supposed to mix it all together or eat it separate?

  611. try not to eat after 7:30 because when you wake up in the morning your stomach will look bigger and you’ll just be discouraged. Create a plan. Try to eat breakfast earlier.

  612. Steffane Timm says:

    I just started this meal plan on Tuesday. Today (Wednesday) I may miss the 5th meal, it’s getting pretty late. Should I just eat it a little later like 9:30pm or so?

    I just fear messing up the plan ;b


  613. What can I eat instead of the sweet potato?

  614. Hey :)
    I just found your website some days ago and it’s great!!
    Want to start with your workouts next week.
    I’ll try the “Lean Out Mini Meal plan”,
    can anyone give some feedback, how it and and if it works?
    Can you see a difference and how much did you lose?
    xx from Canada ;)

  615. Cassey, can this meal plan be done for more than 7 days? im used to dieting, i just wanna switch it around to keep it interesting even though i eat the same foods you listed but would be nice to try some new combinations..

  616. I started today.. purposely woke up late to have meal 1 and two almost one after the other. I have issues with small smounts of food haha.. and lack of sugar (I have an unhealthy obsession with fruit)!

    I’m going to have trouble this week because its that time of the month, plus I’m going to have to say no to alcohol at least 3x, and I have accepted 2 dinner dates.. not smart!

    Good luck everyone :)

  617. I started this today. Its not easy because my body is accustomed to 3 good sized meals a day! But Day 1 was a success, no cheating thankfully! Looking forward to seeing some results by the weekend, thanks Cassey! :)

  618. I am starting it from today. I will let you know after 7 days how it work.

  619. If you want coffee, just make sure to note the calories. I read a few other of these type of things and people were like “Can’t live without my coffee!” Cassey said to just write down the calorie intake from it.

  620. half a cup of cottage cheese

  621. So, how does this meal plan work? 6 meals is to be consumed in one day right? and continue with it 7 days a week?

  622. You eat five meals a day. The food that is listed below the meal and number is what you put into the meal. :)

  623. I have the same question, are we supposed to not eat in the blank spaces, or do we just choose one of the above?

  624. Can I replace the medium sweet potato with a slice of whole wheat bread? Or what would be the best substitution? Thanks!

  625. This plan looks great and very eager to start. However, does pre-workout supps incorporate with this plan? as well as taking protein after a workout? I would usually go to the gym either before or after dinner, firstly take my energy supp, then protein shake after on the way home, then eat dinner …. Or could I incorporate it so I eat dinner first, gym and protein shake instead of the cottage cheese and jam?

  626. hi Cassey!
    Is there any thing that I can replace the protein powder?

  627. It is for 7 days. As said up there.

  628. Hey, can someone please explain this a little better to me :) (I’m a blonde, haha )
    The meals go downwards… and are you eating 5 meals a day?

  629. Hi Cassey!!
    I wanted to ask you, what can I eat instead of the protein powder?? Help please!!

  630. 1/2 scoop of protein powder would probably be good.

  631. T-
    The “oats” mentioned is just plain oatmeal. You certainly can prepare some steel cut oats, but I’d suggest just using the package directions for preparing with water.
    What I did was make my oats(old fashioned or rolled oats) with water, then added the sliced banana on top. Sometimes while preparing them on the stove I’d whisk in the egg whites too. I’m sure a little almond milk wouldn’t hurt, but I’d keep it to a few tablespoons.

  632. The “flax egg” mixture is for baking, Shauna. The egg whites here are for protein purposes, and you won’t get that from flax (although it would be great to add to your oatmeal!).

    I’d suggest following Cassey’s Vegan meal plan instead since this one relies a lot on the animal proteins.

  633. In case you never received an answer elsewhere…

    I recently found out you can substitute flax seed and water for eggs! Take 1 tbsp of flax seed and mix it in 1/4 cup water. Let it sit for 10 minutes and it starts to get this gelatinous texture.

  634. When it says oats I’m assuming it’s referring to oatmeal. I found a recipe for steelcut oatmeal that calls for bananas in it but it has almond milk in prepping it!! Can someone shed some light!?

  635. Im 18 years old.
    A few weeks ago I did this eating plan but only did 4 days. But instead of a protein powder, because the one I bought didnt taste good, I had upandgo so I thought it wouldnt hurt to swap them. I exercised the amount Cassey has said and I lost 1.5kg after 4 days! I still had energy too and have been following bits and pieces of her video clips. I will be beginning this meal plan again after the weekend because it really worked for me :)
    I think this website is great!
    Thanks Cassey.

  636. Im a college student, and I was wondering how I make this convenient for me in the dining hall on campus?

  637. Chelsea D. says:

    How can I make this convenient at work? It’s just that all of these things take me being at home and there is no microwave at my job. I really want to do this. I need to do this!

  638. can you replace the vanilla whey protein by something else?

    x Brenda

  639. for how many days is this meal plan?

  640. am i the only one with less energy after starting this? i can barely get myself to exercise…

  641. Hi guys! What if you’re a vegan? what can you substitute the egg whites with? I’m starting this tomorrow since a whole day has passed today so can anyone answer as quickly as possible? Thanks!

  642. Hey guys, does anybody know whether coffee is allowed on this meal plan?

  643. SusanSmiles says:

    I’m sixteen, hun. I can tell you from going to the doctors that, for the most part, we’re just supposed to get the standard diet instead of fixing it differently. Just stay away from junk food and empty calories, as well as just exercizing. You’ll be just fine.
    However, for the ‘meal plan for little, under-developed kids’ thing… I think it’d be best to just make the food and bring it to school for lunch. Wake up early to make the breakfast, and pre-prepare your dinner meals on Sunday. That is, if you really want to stick to this plan.

  644. I believe that each meal consists of one row going down; for example, eggwhites, oats, and banana would be one meal (perhaps breakfast), and it continues as you go down the row.

  645. Question..Do the meals go across or down? like meal one is just the egg whites? or the egg white plus the stuff below? and what do we do for the blank spots? Also 2 TBs of salsa as a meal? Confused! Can I use veggie burgers as one of my protein sources? or what about greek yogurt? Sorry there is so much but someone please respond!

  646. Maya- Since she told us to avoid high sugar/fat/salt condiments, I’m thinking some seasoning is ok! Spices add little to no calories, but just look on the package at spice blends to see how much salt is in it(Mrs.Dash makes salt free seasoning blends that are yum). When she was prepping for her bikini comp it looked like she used soy and hot sauce up until the end. My diet has been a little complicated (and thus high in all the bad stuff!) recently, so I’m using this as a jump start to get back to better eating.

    I’m starting this tomorrow, and I’ve roasted a whole chicken in preparation. Dark meat (without skin) is a little higher in fat, but the whole chicken fit my budget this week. I’m assuming meat weights are cooked, and the egg white measurements are uncooked? I’m also buying a few extra pieces of fruit since I’ve had a wicked sweet tooth recently!

  647. Leigh Anne says:

    Yeah, I think so. I’m trying to tone up the last 5 lbs by Halloween, does anyone have any advise on any meal plan or any of the workouts that will help? I figure its a realistic goal 30 days..

  648. thanks! i’ll do that, it tastes really good. i’ve did it with just water the other day too, but t0 be honest that tastes disgusting lol.

  649. Do you eat all of that every day for 7 days?

  650. I agree! Cassey i hope this will get your attention! I’m only 14 an i go to school please do make a meal plan for us! We’d appreciate that xx nicole

  651. Did anyone see results on this meal plan? I’m trying to lose and tone up the last 5 lbs!

  652. Sorry Cassey I couldn’t do it! This is the third day and I’m seeing results but I have no energy and I feel sick all the time :( I’ll remember what I learned though xx

  653. Hi,

    I was just wondering if you could make a meal plan the teenagers/children could follow that would be easier for school etc

    Thanks :)

  654. Are you allowed to add spices and such to these things? My main issue with “eating clean” as stated by many a fitness blog is that all of the meals seem so boring. I hate bland food so much, there must be a way to have interesting meals and still eat relatively cleanly. Honestly I love food and I’d rather be a little bit off of perfect and still be able to enjoy what I eat everyday. When I say I love food. I don’t mean fatty, sugary things. I mean flavorful and spicy cuisines from different countries all around the world.

  655. How large weight in grams would you say a medium sweet potato is? There is all crazy weird shapes and sizes?

  656. I’m starting it, too! I’m going to make it with water (so it doesn’t have the added calories from the milk), and put diced apples in it (I don’t have any bananas at the moment).
    It would probably taste ok if you mash up the banana and put it in the oatmeal to sweeten it :)

  657. Hi!
    I think this is pretty easy to follow so I’m gonna do it, yay!!
    How do you guys eat the oats? Do you add milk or water?
    I usually add milk + cocoa, but there’s way too much sugar in the cocoa.
    I don’t think it tastes good with JUST water or JUST milk,
    any suggestions? How do you guys eat it?
    PLEASE HELP! :))

    xoxo Nadine

  658. I don’t get meal 3…..what can I replace it with?

  659. I’m totally in its soo easy…..cant w8 to start 2day

  660. I don’t have everything to start this today but i want to. Can i sub some of the things i don’t have? and if so with what?

  661. So much food!! I wouldn’t be able to eat all that meat in one day…

  662. Hi,

    I have not been on this meal plan. but have been eating steamed vegetables for lunch and dinner. a bowl full of veges. carrots, Brocolli, beans, pumkin, salad leaves and as i am asian…. Dhal. ;-) i also have a meat item. fish or chicken.
    with this meal plan i have felt really bloated. very airy and i pass gas all the time. very embarrasing… do you feel the same.

  663. I’m trying to get my body bikini body ready, and have been really enjoying your videos so thought I would try one of your healthy eating plans, but I noticed that most of them include banana, is there anything in particular that would be a good substitute for this as I dislike banana with a passion. Thanks :)

  664. Thank you :)

  665. So I’m just starting this out today and this takes a lot of time out of your day but I guess it’s worth it. I dont feel overly full or hungry at all! I have an issue with portions and eating more smaller meals throughout the day so this is perfect for me to practice with and get used to. I prepared my breakfast for 3 days ahead so I wont waste time cooking in the morning, I can just grab and go (mini pancakes) And all my veggies in the fridge are all cut, washed and ready to throw in the steamer with my meat! Thanks so much Cassey for this, I’ll post and update comment at the end of my week for this plan :)

  666. yeah I still have my 1 cup of straight black coffee in the morning no suger/sweetners etc. ..plus a cup of green tea in the afternoon if I want. I’m pretty sure that won’t affect the results

  667. You can make them as omelette on a non-stick frying pan. It’s best to buy liquid egg whites. Don’t eat raw, it’s not recommended because of salmonella. Aim for organic egg whites, from free run chickens if you can find them.

  668. i like to eat them raw wit a bit of cinnamon but you can pop them in the microwave with some water and it make kind of a porridge

  669. QUESTION: How do you eat egg whites? raw? Cook? someone help! Pleasse! :P
    ALSO: Meal 3 is meat again, right?

  670. okay, two questions: can i move these meals around? like if i’m working out in the morning, can i move meal 4 to meal 1 so i can have the protein shake right after?? also, is it bad if i skip 2 meals instead of just the one? this is a lot of food and i just don’t see a way to fit them all in

  671. Dont have sweet potato but want to start this today, What can i substitute?! I have zuchini, carrots, onion, quinoa, greek yogurt, cottage cheese, avocado all in my fridge but no sweet potato:( HELP PLEASE!

  672. It works, it works, it works!!!!!! I am a pretty fit person and workout 5-6 times a week. I eat healthy as well, but could not lose that last 5 pounds. I decided to try this and 3 weeks later….WOW such a difference!!!! Thanks so much for sharing! :)

  673. Also how many calories are in this per day? X

  674. Hey, I was wondering if anyone else has experienced bloating whilst on this meal plan, I’m doing this as a cleanse before a beach holiday, but I have a contact bloated belly? X

  675. I think Greek yogurt can be a good replacement! :D

  676. Yes but you don’t have to do the last one(: this works so well. I’m thrilled with results(: good luck x

  677. Loving this mealplan Cassey! SO much GOOD food to keep me full and fit = PURRFECT ;)


  678. Amanda Hodgetts says:

    what do you do with the oats?? can u put yogurt in an oatmeal??

  679. Apologies, I meant I am NOT a fan of cottage cheese…

  680. I am a fan of cottage cheese…is there something I can substitute for it?

  681. egg yolk = lots of cholesterol (fat)
    60 calories, less protein than egg white, cholesterol, a bit higher in carbs than egg white, and 4.51 g total fat.

    egg white = protein heaven
    17 calories, 3.6 grams of protein. (per wikipedia of course:))

    instead of eating the egg yellow (the embryo’s nutrient source) we eat the embryo itself (the egg white) for its protein. weird i know.


  682. @serenaribeca

    orange juice = fructose (sucrose + glucose)
    so probably not.

    i’ve heard vinegar is good for lots of things including complexion, so if it’s your thing, enjoy. :)

  683. Margarita says:

    so you think it works

  684. Super excited about this. Started it today and cant wait to see the results. Instead of oats (as they make me sick) I added a cup of almond milk and made the first meal into a smoothie, hope this is ok :)

  685. you can sub with a 1/2 c of low-fat cottage cheese. i believe you have to forgo the fruit though.

  686. hello. you read it down. :)

  687. hey have u figured out if u read it down the column or across or how?? help im confused

  688. Hey,I’m starting this tomorrow, just wondering what veg is allowed does it have to be greens or can I have any kind? Also with the fruit can it be anything? Thanks

  689. also do you go down the columns ? Like is meal 1 the egg whites oats and bananas or does is only go across?

  690. Can I add a banana to the protein powder water combo since that is usually my dinner before I teach / or take a zumba class every night

  691. is anyone else falling asleep on this diet? Sheesh. I can hardly stay awake. Can i have coffee?

  692. im wondering the same thing. My guess is nuts? dairy? beans? lentils? Something high in protein.

  693. Jennifer says:

    With what can I substitute the Protein Powder?

  694. serena ribeca says:

    i assumed the workout was before the protein shake so that you could take it after, but im sure that if you changed up the order of the meals it wouldnt affect anything, seeing that your body cant really tell the difference if its morning or night? im not 100% sure tho

  695. serena ribeca says:

    yea, its alot of food tho! i started today and i dont think ill be able to eat it all

  696. serena ribeca says:

    maybe try one of her other meal plans, like the 90 day one or something? and you could cheat on them a little bit to help you ease back into eating normally?

  697. serena ribeca says:

    oh and can i have a tbsp of apple cider vinegar and chase it down with a bit of orange juice? apple cider vinegar burns fat but tastes nasty so i cant drink it straight

  698. serena ribeca says:

    Is it okay to cook the egg whites with a bit of olive oil? or else they stick to the pan and my mom will kill me :S

  699. serena ribeca says:

    instead of having the salsa with the baked sweet potato, can i have it with the egg whites instead?

  700. Hey,can someone help me out? I really want to do this but I can’t figure out when I should squeeze in the workout – I assume meal 1 is breakfast and so on…But do these have to be in a specific 1-2-3… order or can I rotate however it fits my daily workout routine ? Really need the advise,guys… :/How did some of you do it ? Btw I’m one of those people who prefer to workout around 11 a.m. or later as I’m not really energetic in the early morning,but if I have to I can change that,of course.

  701. I’m not the expert on this but I assume you could. Just replace a meal with it or workout enough extra to burn it off. I’m not Asain (Italian) and I haven’t started this yet, but I feel the same about pasta.

  702. Do you have to eat each meal everyday? for example: on monday, do you eat meal 1, 2, 3, 4, 5, 6? all in that day? thanks xx

  703. My friend and i are going to be starting this and doing it for about 2 weeks. Though my biggest problem is i’m allergic to eggs and banana’s what would be a good substitute?

    Greek yoghurt and oats, a protein & fibre bar in the morning, a green monster smoothie with greek yoghurt as a base, spinach, flaxseed, and frozen berries?

  704. I would assume around the size of a fist

  705. Starting this tomorrow!! Only because I didn’t read the article until late morning and have already been snacking! :/ At least it was healthy snacks like hummus and oatmeal! Anyway, excited to try this!

  706. Yesss, for meal 1 you have to eat all of that-1 cup egg whites, 1/2 cup oats, and 1/2 banana. It was confusing for me at first but now I understand.

  707. Serena Ribecca says:

    Im really confused, are u supposed to eat 6 meals a day and is 1 meal, for example 1 cup egg whites, 1/2 cup oats and a banana. Or is 1 cup of egg whites one meal for one day and the oats are for another meal on a different day.. soo confused!

  708. How big is a medium sized fruit?

  709. I agreeee. I’m Asian too. I feel weird and empty if I don’t eat it. Can we eat one small bowl?

  710. but you know us asians, we have to eat/add rice to every meal xD

  711. hey for the 7 day diet is for one day or what i need help?? plz reply

  712. Hello, I was wondering if for meal 5 I can substitute that for something else. I don’t want to eat the same thing twice if you know what I mean. What can I eat for meal 5 instead? Also, when is a good time to workout? Before meal 4? I don’t know.

  713. somebody help!!

    1/2 cup oats. which kind? and how are they to be prepared?

  714. Hi Cassey! (:
    I really want to try this meal plan, but I have a question! When do you think is the best time to work out while on this plan? I’m thinking after meal 3 so the protein powder could be my post workout snack? But I’m not sure what would be best!
    Any advice? (: Thanks!

  715. Rebecca says:

    oh and also, the half cup oats, you make it into oatmeal right?

  716. Rebecca says:

    Hey :)
    I think I’m going to start this soon, but I had a couple of questions first. Is it okay to have a whole egg (like with the yolk)? And is the salsa supposed to be like a condiment for the chicken? If so, is there any other condiment that I can substitute it for (I’m not really a fan of salsa)? And lastly, do you mix the cottage cheese with the jam :$?
    thanks so much <3

  717. Vaidehi says:

    Sorry, just one more question – what would you suggest for the salsa? I’m cool with making it if you could please suggest a
    recipe (though ya, i am vegetarian :/)

    thanks so much cassey xx

  718. Vaidehi says:

    Heya Cassey,
    I’m vegatarian, so was wondering whether lentils/beans count as lean protein. I’ll be starting this tomorrow, I’m excited! I’ve been feeling pretty gross and fat and lazy for a while, but am super pumped to start this and get into my pilates/cardio tomorrow :)

    you are (in the most literal way) a life saver!

  719. That’s a LOT of food! I don’t think I could eat that much…

  720. I’m in!! Starting tomorrow.. just so I can go get the groceries tonight :)

  721. also, is it ok to drink soymilk too?

  722. starting this tomorrow. i hope i see results. for the salsa, does it have to be homemade or can it be store bought? what should I look for if I get the store bought kind?

  723. yes it works – although I had some cheat meals.. I lost 2 kilos in this week and saw the difference! So just do it! I guess you could do it longer than 7 days… but maybe it gets a bit “boring”, the 90 days challenge seems to be a good option to continue!…

  724. I made meal 4- the protein powder/fruit meal- into a smoothie and added a little bit of spinach for some extra nutrition! just an idea :)

  725. hi!

    I am trying to do this plan as a sort of “cleanse” and I had a few questions.
    I noticed it doesn’t include any fats, is this intentional?
    Also, what types of condiments are ok to add to these foods?

    Thanks :) xoxo

  726. doing it the 2nd day now! I don’t know, if I “translated” the weights right (I’m from Germany) but I can’t understand, if someone says it’s too much to eat :) I’m hungry halfs the day but it feels good to know, that it’s going to work! Drinking really much water hoping the hunger goes away^^ Thanks for this plan, it’s so easy to follow and one week is working very good for me, cause I don’t know if I could make it longer (I still make “normal” food for my one-year old and my husband, smells really good)…

  727. Asmita Prasad says:

    Hi Cassey,

    I’ve been hitting 6 days a week the gym since April this year but have not been able to knock off a single pound! My weight has been stagnant at 64.-something kgs (i’m 5’4″) with BMI swinging between 23-24 and fat percentage swinging between 35-30%. The problem is that my fat percentage shoots up even if I cheat on a single meal no matter how slightly.

    You can imagine how discouraged I am by the fact that no matter how much I train at the gym (30 mins of moderate cardio+ 1 hour of weight training), how much thought I put into eating right and keeping my protein intake up, nothing really seems to be working.

    Now I’m giving this meal plan a go for the week plus am trying Pop Kicks and the Bikini Blaster series for a week alternating the workouts for upper body and lower body (M,W,F and T,T,S respectively) each morning.

    Keeping my fingers crossed for the week ahead!! :)

  728. so does this diet actually work? Has anyone gotten good results from it and also can you do this plan for more than 7 days? Thanks

  729. Hey Cassie,
    How far apart should we eat this meal and is it the same meal everyday ???

  730. Once you go off the plan will you regain the weight?

  731. Sweat is just your body’s way of cooling down. Just because you don’t sweat during your workout doesn’t mean you won’t lose weight! :D

  732. Jillian says:

    Today is my first day starting this diet… I can’t even eat all of meal one, all I have gotten down is the egg whites. This is way too much food for me.
    Also, is it okay if I substitute fat free greek yogurt for the lean protein? I’m vegetarian but I really do not eat tofu or tempeh, and the soy products I eat aren’t really the ‘leanest’ ( soy dogs, soy chicken fingers, veggie burgers, etc).

  733. Can you have egg whites for meal 2?

  734. You cook them in water, but measure them dry!

  735. yes that would be awsome

  736. Yeah I would like that too! You’re the best cassey

  737. Can you make a meal plan for the people who are in school? I’m in high school and I don’t have time to eat between classes.. By the way, you rock!

  738. What are some dairy free options for meal 6? I cannot have dairy. Can I do a protein shake?

  739. Im sorry I have one more question. When done with this 7 day plan whats the best way start eating more normally? I did this last week and it went great but the weekends are really hard so I tried to eat healthy but it didn’t go over well, not only did I gain some back, not all but some, but I got really bloated and gassy, just didn’t deal well with more normal foods after this. I only really changed the fact that I was eating every couple hours and I had a soda and a low fat small bag of popcorn on Sat. and Sunday I had some cheese and tomato soup and turkey sliders and fruit salad. I didn’t overdo it much and not with horrible foods but I just don’t know what I should eat to continue with results I achieved but begin eating a little more normally and not so strict.

  740. Actually since I posted this I found out that the All White egg substitute is used in smoothies all the time and the have an entire website of smoothie options. I did find that the oats were too much for me so I made a smoothie out of 1/2c greek yogurt, 1/2c egg whites, and 1/2 banana. added a little cinnamon and not too bad. so far I’ve dropped 4 lbs in 4 days. not bad.

  741. You should cook them!

  742. Should I cook the egg whites or add them raw?

  743. Oh one more thing, can I marinade the lean protein in say Italian dressing then grill it?

  744. Great thank you!!

  745. yup!

  746. Hi, I was wondering if I could turn meal 1 into a smoothie? I work out at 8:00 every morning and I don’t do well with breakfast that early. I’m good with everything else but meal 1. I don’t want to start eating at 9:00-10:00 with my first meal as it pushes them all back to be too late by the end of the day. Could I do a banana, oat, egg white smoothie?

  747. I don’t have any oats yet (I’ll be getting some today or tomorrow) so for now, can I substitute the oats for natural low-fat vanilla yogurt and 1/2 the banana for 1/2 an apple or a few strawberries
    Thank you!

  748. Hi Cassey,
    I’m on day 4 of this plan and I’m surprised, how filling it is! When I looked at the meal plan initially, I thought I was gonna be starving. But the opposite seems to be the case, even though I work out every day and my workouts are mostly cardio based. How is that even possible!?
    I didn’t join the ’90 days challenge’ back last year, since I’d just started a new job and knew I wasn’t gonna likely to stick to it (also with the holidays being around! ;)). Personally, I find a one-week plan a lot less intimidating and a lot easier to stick to, because ” it’s only for one week”. ;D

  749. Hi, since it is pretty difficult to transport chicken and lean proteins around for school, can i replace a couple of the meals with protein powder mixed with almond milk? Thank you for listening.

  750. I hate banana, is there anything else I can use with the oats?

  751. OK, I’m like 24 hours into this and I can’t believe people were worried they would be hungry. Does anyone realize how much food this actually is? It’s 4 p.m., and I’ve had only two meals so far and I’m so stuffed I can’t fathom eating another three.

  752. I asked this question on G+ but I don’t know if you saw it. Is this plan similar enough to the 90 day plan that I could just do the 90 day one for a week or 2 or are they really different? I’m a vegetarian and I don’t know if I can stand tofu/soy products 3 times a day lol and the 90 day one seems to have more variety.
    Thanks :)

  753. She mentions in the meal plan for her 90 day challenge that protein powder can be replaced with 1/2 cup cottage cheese or Greek yogurt, so I assume that would apply to this plan as well.

  754. oops :( this whole time i’ve been adding water!

  755. dry

  756. hey do you mean 1/2 cup dry oats or cooked coats?

  757. I have read all of the comments above and I cannot find one comment about the whey protein powder – is there a best alternative to it? Because I tend to exercise first thing in the morning and I am not too keen on drinking the whey protein powder.

  758. can we put salsa on the egg whites in the morning? i hate egg whites but can only afford them!

  759. you’ll have to get a measuring cup and a scale!

  760. greek yogurt can be replaced! and this is the meal plan, 6 mini meals a day!

  761. Hey there Cassey,

    Just double checking… is Greek yogurt ok to sub for breakfast in this meal plan? I enjoy egg whites, but my work schedule makes it difficult to incorporate making them for myself every morning this week. Also, what brand of greek yogurt do you recommend? I want to make sure I get the best out of this plan!

    Thank you :)

  762. I’m not sure I fully understand this. Is meal 3 a snack? Are there any snacks? What can be substituted in place of cottage cheese?!?!

  763. Hi Cassey, I know it sounds silly but I need to know how many eggs there are for 1 cup egg whites and how many pieces of chicken breasts for 4 oz?

    Thank you so much! :)

  764. What if we combined the cottage cheese from meal 6 to meal 5? I’m trying not to eat after 8 PM!

  765. I definitely want to start this tomorrow, but I was wondering if there’s an alternative to oatmeal? I’m a coeliac but I’m not crazy about gluten-free oats.

  766. Alexandra says:

    Thanks for the tip! :)
    But I live outside the US so I don’t know if I can find it here :/

  767. salad!

  768. Hi, this sounds good and I am interested in doing it but i have a question. I am in high school and it is kind of hard to bring steamed veggies and meat to school to eat for lunch as it gets pretty gross and hard to stay fresh. Its also just uncomfortable. What do you suggest? Thankyou!

  769. hi cassey,

    i love your diet plan and work out exercises very much. i try to do it everyday. but i cant sweat. so, can i lose weight also body size if i dont sweat. or it just makes it much more difficult to lose body size.

    Anyway your diet plan i find it not so difficult. but the point is that i always appetit. i m not hungry, just find something to put in my mouth.:((. help me , please. .. always thinking about eating, what i should eat , what did i eat. …. help me , please

  770. oh yes quinoa is so good! and i think any type of protein after a workout is good, especially after some pop pilates!…try some egg whites or even a whole egg :)

  771. Heather says:

    yup. fat doesn’t make you fat.
    excess calories in ANY form will add weight.
    it’s also important for for satiety. i’d be hungry all the time if i ate this plan-not enough fat.
    also, there are fat soluble vitamins that are only absorbed when there is enough fat in the diet.

  772. Hi Cassey, I’m 21 and I weigh around 45 kg for 1.57 m. I have a really small frame! Although I am already thin I have some problem areas (mostly in my lower body, i.e. thighs, butt and muffin tops). I am following the dukan diet now to lean out a little bit, and I was wondering what you thought of it and whether you think I would actually see results by following your diet for a week since I’m already at a very low weight. I need to lean out for my aerial dance show!!

    I really admire what you’re doing with this blog and with your life!
    xoxo Bianca

  773. Shannon says:

    It’s a pity I’m in college with a dining plan. There’s no way I can have 6 meals a day and have enough dining points haha is it bad if I just have this as my meals?

    1. Breakfast: Oatmeal + Fruit or Yogurt + Fruit
    2. Lunch: Salad
    3. Dinner: Stir-fry or ‘Korean BBQ’ (really just chicken with vegetables, lettuce and this hot sauce)

  774. yes

  775. Can I add cinnamon to the oatmeal?

  776. I’m in. This is my 6 week of 12-week challenge! I feel great!
    I love your blog! You are really amazing, you know? :)

    Greetings from Serbia!

  777. I still havent heard back about the greek yogurt instead of the cottage cheese with jam. I would love to start this today or tommorow.

  778. Quick question, if this is a 7 day plan, how often should it be done in a month then? I usually need more grains otherwise i feel extremely drained so I would love to know!

  779. Hi Kamila! I am totally with you on the whole foods from mother nature thing. But at the same time, we can pick and choose what works for our bodies. Like when I eat turkey meat or fish, I take off the skin because it is fatty. Is that bad because I am picking apart mother nature? No, because I don’t need it. I never throw away egg yolks because I buy the white only. And if I have a whole egg, I eat it. This here is a 7 day restricted plan to see results. It is nutritious and not low calorie. And the point on the sugarfree. If you are not comfortable with that then add honey, fruits, or stevia. You are right, we cannot trick the body. We must choose what’s right for our own healthy goals.

  780. That’s right, you can eat a ton when eating clean!!

  781. a healthy carb like whole wheat bread or quinoa or oatmeal or brown rice and for cottage cheese, try greek yogurt!

  782. Cassey definitely cares 100% about health! The reason why a lot of people eat only egg whites is because egg yolks are extremely high in cholesterol, which isn’t very healthy. If you’re concerned about your chicken meat you just have to know where to buy it from (except I’m sure if they’re putting antibiotics or whatever in chickens they’re doing it to turkeys too). There are a lot of completely natural farms around that don’t interfere with their animals’ growth. And when Cassey says “sugar free” she means processed sugar that is not from “mother nature”. There are plenty of the good sugars that your body needs already in fruit and other foods.
    It’s perfectly fine if you don’t agree with it though. Everyone has the right to do what they want with their body and the majority of us on here seem to be pretty healthy and happy! :)

  783. Hi Cassey!
    I’ve been doing 1h00 of Pop Pilates and Cardio for about 2 years now, and I used to have the perfect Body, I used to literally have compliments on my body every single day. People even thought I was a Dancer, Can you believe that LOL!!! I used to Eat clean every day………….
    But Now, Since the winter holidays, i’ve been eating really bad, and I stopped working out, I really have no Idea why… But Now I’m going to live the way I’ve always lived, and the way I always wanted to live.. CONSISTENT healthy eating..
    Now, Since my body has lost all of its muscles and everything, I cannot restart doing 1h00 everyday at a intense level. I have nothing wrong with that, I LOOOOOVE IT, but I’m afraid to fail… So what i’m going to do, is i’m going to do 30mins. for a week (7 days a week) and every next week, add another 10 minutes (1video) until I reach 60 minutes…
    Please, Cassey I know that this post is probably stupid, but I think that I tell, my role model, Cassey, my plan, I’M REALLY GOING TO STICK TO IT!! =)
    Casssey, I want to thank you for everything you have done for me…
    You changed my life, thank you ♥
    Ps. Sorry for the awful writing… I am french :)

  784. I don’t like plain egg whites either so what I do is I take one whole egg and have the rest as egg whites (so if I’m eating 3 eggs, I’ll have 1 full egg, and 2 eggs worth of egg whites) and scramble it really well! It’s not quite as healthy as only egg whites but it’s better than all full eggs!

    Now that my taste is getting more acquired to egg whites I sometimes scoop out half the yolk from the whole egg with a small spoon so that I’m only having half a yolk!

    Here’s the nutrition info:

  785. Kristen Niemeyer says:

    I love this and I’m all in Cassey. <3

  786. Tiffany says:

    I’m allergic to potatoes so I can’t have the sweet potatoes and no matter what I do I can’t STAND cottage cheese! Are there any good substitutes for these 2?

  787. Love this! Would it be ok to substitute one of the 4 oz lean protein servings with more egg whites, plain nonfat greek yogurt, or cottage cheese? I don’t have a problem with chicken, tofu or fish, but that’s A LOT lol.

  788. I do understand eating only egg whites sounds great for your diet, but it has nothing to do with healthy lifestyle sorry Cassey to say it out loud. I know you are fan of “only egg whites” I just dont agree with it. I know there are different opinions on this subject but I belive “mother nature knows what she does”. Another big issue is chicken meat ..there arent almost any countries with chickens that wouldnt be stuffed by antibiotics and shit (sorry) that makes them grow faster. Most of people dont know about this. So I definetly prefer fish and turkey and low fat clean meat, when it comes to this I prefer my health over my bodyweight. And sugar free stuff? You cant cheat your body really. Its not stupid.

  789. I love quinoa and kiwicha. Is it OK to drink soy powder with cinnamon and wheat germ after workout? I don’t have protein powder, it is too expensive here in Honduras.

  790. This is too little food for me, but this is similar to how I eat everyday anyway since discovering clean eating. Honestly I can now eat as much as I want, stay full, and lose weight! Thanks for showing me the light Cassey!

  791. hmm, brown rice or some healthy carb

  792. no no it’s everything!

  793. do greek yogurt!

  794. that’s fine, but the cottage cheese is there for the casein which is slow-releasing protein so your muscles dont starve at night!

  795. soy protein, tofu, tempeh?

  796. Yes fat is not bad at all. Just that it’s not on this 7 day plan.

  797. my diet is almost paleo! for some, u may need more grains for energy.

  798. Hey Cassey,
    I heard you have tried the paleo diet before. What are your thoughts? I am currently trying it out and would love to hear about your paleo experience:)

    Love your site!

  799. Keep in mind salmon is full of omega-3 fatty acids that are great for your heart and brain (see http://www.umm.edu/altmed/articles/omega-3-000316.htm). Eating salmon is a great way to get omega-3s and improve overall health. Not all fat is bad – some is really beneficial!

  800. What would be a good substitute for a vegan who doesn’t eat eggs or cheese? Otherwise, this looks like a great 7 day plan! Might have to try it with substitutes.

  801. It is pretty “cookie-cutter” and not tailored for an individual’s needs. If I was working out intensely, this would not be enough for me to sustain my workout and my typical daily activities.
    BUT, if someone can eat like this and it happens to suit their individual caloric and nutrional needs, then it will probably work for them.

  802. I HATE egg whites. How different nutritionally are egg whites versus whole eggs? I bought the Eat Clean Diet after reading all the info on blogilates about eating clean and the only part that I can’t do is eating egg whites. I just DON’T like them at all!

  803. Is it okay if we do 1/2 a cup of greek yogurt instead of doing the cottage cheese? Thanks!

  804. Try using something like Mrs. Dash on your chicken. They’re a great salt-free blend.

  805. YES!! This is just what I need. I’m going to start tomorrow since I checked this too late today.

    Thanks Cassey :)

  806. Alexandra says:

    Sorry if this is a stupid question but would it be okay to use spices on the meat? like some chilli, ginger, paprika and a tiny pinch of salt and pepper?
    The fish wont be a problem but I have trouble eating chicken juast as it is :/
    And also do you have a good salsa recepie?
    You are amazing!

  807. lol. I will, I will! I can’t wait :) . My saddlebags are gone too.

  808. I do not like eggs, in any way, shape or form!! is there something else I can have instead? when it comes to breakfast, I am more of a cereal, fruit, yogurt kinda person! :)

  809. Delilah says:

    What can I sub for the sweet potato??

  810. 6 meals a day.

  811. Oh yah! Baking is ok!! Salmon is fatty, it’s not bad though. White is just leaner. Turkey burgers. You don’t know what’s in them.

  812. Great meal plan! I can’t wait to start it tomorrow. I can’t start it today because I already ate breakfast and had some coffee :/ But I was wondering, do we only choose one from the three options under the meal? Or can we eat all three? Basically, if I was to be eating breakfast would I only be able to choose either egg whites or oats? Thank you!

  813. I can’t wait to start! I’m new to this site and can honestly say this is the motivation I needed! Thank you Cassey for making working out and eating clean seem easy and fun!

  814. Is salmon not a good option? What about a lean turkey burger? And can we bake our chicken or fish?

  815. OH EM G! I was just looking at your 90 day meal plan the other day and wishing you would do a quick one week long jump start! You read my mind! Fabulous.

  816. I’m in!! :)

  817. Do we choose 3 meals a day? or eat all 6 meals a day?

  818. awesome!

  819. OMG you must post pics!

  820. This is only a 7 day plan. Not a life long commitment. You probably wouldn’t feel like “crap”, but rather cleansed with all of the great fruit and veggies you get to eat. If you need more grains, choose whole, and you’ll be fine. This is adapted from a fitness competition leaning out diet.

  821. If I ate like this, I would literally feel like crap. I think it’s important to note not to restrict or deprive yourself to a simple meal plan like this especially if your body needs more intake of foods.

  822. Cassey this plan is scary! I think I may try it though. I don’t like cottage cheese though, so is there any way i could sub it with Greek Yogurt and no jam?

  823. Very much like the weeks in the 12-week challenge? I’m in the middle of week 8 of the 12-week challenge and have lost 10 lbs of body fat and at least 3.5″ from my waist (I’m an apple shape so that’s important!). I’m telling ya, Cassey, I’m 45, my body has given birth to 4 kids, and my abs are so nice and flat now, with good muscle definition :) .

    I’m entering a sewing-a-swimsuit competition this month and will be so/sew ready to model it! I’ve been working out for 15 years at the gym and was a aerobic nut before that, but my eating habits finally caught up with me about 3 years ago and I’ve been putting on about 3/4″/year on my waist. I was eating kind of clean, but never watched portion sizes. Now that I’m eating really clean and watching portions, excess fat has melted off and my waist is back. Thanks SO much! You were the motivation to change my eating plan to a new, improved one.

  824. Fast and simple! I like it! I’m definitely in…I’ll be doing the following for my workout schedule:
    Monday: spin class, Pilates class, and yoga class
    Tuesday: 1 hour with trainer followed by Body Art Yoga class
    Wednesday: 1 hour with trainer
    Thursday: cycling during lunch hour (heart rate >140)
    Friday: running 3-4 miles during lunch hour
    Saturday: spin class followed by Yoga Fusion class
    Sunday: off

    And I’ll also try to add in some more fruit at each meal. I can’t wait to get on the beach this summer…it’s only a few short months away!


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