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?

Comments

  1. Hi,

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

  2. Joan Quiceno says:

    Hello Cassey!

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

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

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

    Thanks Cassey!

Trackbacks

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

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

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

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

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