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. Could you possibly suggest alternatives to the lean proteins listed above? I am a vegetarian and not a huge fan of tofu.

  2. Any stance on coffee for this? I usually have a few cups a day though trying to cut back. I’ve also heard that the caffeine may mess with stress and cause weight gain. So just curious what would be best as far as coffee or tea while following this plan.

    • Black coffee (no sugar or cream) is not detrimental to your diet. Avoid drinking coffee and tea with meals though because it can affect your body’s absorption of iron, which is an important component of your diet. Studies have also shown that coffee contains antioxidants that prevent cellular inflammation and heart disease. Also, the caffeine can slightly boost your metabolism, helping you to burn off fat. Basically, yes, you can drink coffee!

  3. I love the results from this plan!!! I’ve done this several times as a cleanse / reset after a period of mindless (not mindful) eating. In addition to running + hot yoga (1.5-2 hours a day, 5-6x a week), I saw GREAT results; even my stubborn belly fat started to go away.

    You can follow the diet as a purist or make smart compromises along the way to help you adjust to a clean eating life style! I chose the latter!

    I really recommend trying to make your food taste amazing, because for me, it was so repetitive and monotonous. I meal prepped oven roasted sweet potato with pepper and Mrs. Dash, and I did a quick brined my chicken breast to make it super tender + cooking it with Mrs. Dash Asian Seasoning (yummy!)
    I can’t stand oatmeal, but I add 3/4 of a banana chopped up into halved disks and also add 1-2 tablespoons of Trader Joe’s Omega Trail Mix (which has almonds, pumpkin seeds, dried cranberries).
    These modifications add up calorie / sugar / fat wise, so use them only in those tough situations!

    Always listen to your body, the total calorie count on this with no modifications is around 1100-1200 calories. If you’re too fatigued and working out hard, then add an extra piece of fruit or another spoon of cottage cheese! Up the portion of chicken. Just be smart and mindful :)

  4. How many calories a day is this? Can I substitute the protein powder for something else?

  5. Hi guys!
    So I just started this plan today, and I had a few questions!
    For instance, is it okay to sub the egg whites for just an actual egg? I know 1/2 cup of egg whites can be subbed with 2 eggs on the 90- day meal plan, so I was wondering if the same goes here. If it did, it would be 4 eggs then, right?
    Then I also wondered whether I have to make oatmeal and scrambled eggs, or if I could mix meal nr. 1 all together to make sort of an omelette?

    Also, I tend to workout in the afternoon, so I figured Id eat meal nr. 4 last, as it is a post workout meal and then not eat nr. 6. Keep in mind I intend to swap the protein powder for 1/2 cup of cottage cheese, as it does say you can do that in the 90- day plan, and so the meals become almost identical minus adding 1 med fruit and skipping the jam.

    Does this sound okay to you guys? I really want to do this right, Im so sick of my weight.. Im not obese but I am slightly overweight I think. Ive been on the beginners calendar this january and decided to add the meal plan, but I struggle a whole lot with my body image, so I tend to let myself be defined by my weight which is not good. Oh well; I hope this works!!

  6. I have a few questions. If you are overweight and you are planning on doing the blogilates beginner workout calendar along with this diet plan to lose weight, would that be a good idea? Because, I’m not entirely sure, would that have negative results? Is this diet plan okay to keep on using beyond 7 days? And I was wondering about the spacing out of the meals, like which ones are snacks versus actual meals, i.e. Breakfast, lunch, dinner. And if you are in school it is kind of hard to fit the extra meals in, are there any recommendations?

    • Hiya sweetie!
      So that sounds like a good plan to me; its what Ive been doing!

      However i dont think you should stay on this for more than 7 days. It might be just fine, but I just feel like if it would be better to continue this plan for a longer period for time, it would have been designed to last only 7 days. Still, you could always start the 90- day meal plan after a week of this plan! That way you get a kick start, but you know what youre doing is safe for you body. You dont wanna be too harsh on it either, and it needs to get used to your new lifestyle! Thats why I think the 90- day one is a bit easier as well, as its supposed to be more of a transition into a long- term lifestyle.

      When it comes to fitting in meals, I would just prep everything the day before, or even on the sunday before you start. If you can, try to eat during breaks. This is only for a week; I know its difficult and it really is an adjustment, but you can do this!!

      Best of luck!

      • Oh and btw; meal 1 is breakfast, meal 2+3 is probably lunch just divided and spaced out to keep you feeling fuller for longer, and meal 5 is dinner. But try to think of it as 5-6 meals rather than snacks; this is about spacing out your meals to slowly release energy evenly throughout the day!

  7. Can I subsistue sweet potatoes ?

  8. I’d like to give this diet a try, and having read all the comments, the menu is clear (although I will need all my will-power and self-control to eat the same meals every day for 7 days). One question though: what about seasoning? What spices can be used for the lean protein and the vegetables, for examle? Any tips on how to make the meals not only purposeful but also tasty? Thanks!

  9. Hi! I omeletted the egg whites (i used like 6) and oatmealed the oats, but is that right? I was stuffed (then again, I ate it at 6:30 am…)


  10. Hi! I used like 6 eggs for the egg whites…but i was wonderig, am i allowed to oatmeal the oats? Because i did that and ate this gigantic egg white omelet and i am stuffing myself to finish:). Did i do it wrong?

  11. Just wondering if any of you guys had any tips on when to eat these meals (like time of day) and also how y’all cook these foods :)

    • JustChels says:

      Since there are 6 meals, depending on what time u start and end ur day divide them into blocks. For example my day goes from 7am-7pm (12 hrs). I divide 12hrs/6meals = eat every 2hrs. Hope this helps.

  12. Hi, this may be me being stupid or it may just be the American – English thing, when you say Oatmeal is that the same as porridge, ive never been quite sure. Also any suggestions on an alternative to cottage cheese, im dairy free?

    • She means porridge! If that porridge is made with oats it’s oatmeal!

    • I would think so…..

      • Hi Claire!
        So oatmeal is the same as porridge, yes, as long as you make it with water rather than milk on this specific plan., I tend to check out the 90- day meal plan if Im unsure about how to prep something or anything related to the plan at all really, as it contains a lot more information!
        For instance, it says on the vegan plan that you can sub cottage cheese for soy yoghurt, or even for a different meal like 1/2 cup of berries and 10 almonds.

        Hope this helps!

  13. I’ve looked at the other meal plans that Cassey has posted and this one is the one that I want to try but my family doesn’t buy protein powder so I was curious if I could substitute it with nuts or beans? I’m also wondering if it’ll be a big deal if I were to not eat the jam with cottage cheese? If anyone could help I would really appreciate it!

    • I’m not sure if there is a substitute but take a look at the protein and other values of the typical protein powder and try to find something similar. I think the point of that is the values there. I am actually starting this today and made a tumblr to help me document and stay on track (nicoilates). You may be able to buy protein powder of some sort at the regular grocery store in small portions and since it’s only a week it should be ok!

    • Hey!
      In her 90 day meal plan she said you can sub it with 1/2 cup non fat greek yoghurt of 1/2 cottage cheese
      I bought protein powder and it isn’t that tasty! But I bought the non flavoured one.

  14. Is there a substitute for the oats?
    Not a fan of them at all.

    • Try overnight oats. They’re delish! So many ways to make them and they’re easy! Grab and go!

      • I tend to mix meal 1 all in together and then make a kind of omelette; so i dont actually eat oatmeal, rather a banana- oat- omelette!

  15. Quick Question like for everyone!!

    I have a daily schedule from 5:30 am to 9:00 pm from Monday to Monday.
    i usually do the 6 meals a day but seeing the program i’m a little confused so is meal 1 consider breakfast or a snack before breakfast? i do my eating at the same time every day no matter what! so i have to do the meal #2 at lets say 10 am ? not sure if my stomach can handle it !
    I hope someone understands what i try to say or ask, i would highly appreciate your help !


    • Hey Valerie! So I think its Meal 1 for breakfast and meal 2 for lunch. Meal 3 is a sort of in between before dinner and meal 4 is a snack. Meal 5 is dinner and meal 6 is an optional dessert. That’s how I understand it! I’ve been on a similar diet and trust me it feels like you’re not even hungry anymore after a few days. Either way, it’s important to eat at least a little of each meal. Hope that helps! :)

    • From what I understand..you’re suppose to be eating every 2-3 hours. So whenever you have the first one, just wait 2-3 hours and have the next one, etc! :)

  16. Before I try this meal plan, can someone that has already done this tell me if you loose your boobs or butt. I am not saying that not having them things are a bad thing, I’m just not wanting to loose them things as I’m young.

    • It’s always different for each person. If you do the workouts, it will tone and lift everything, which accentuates your body’s best features.

    • I have tried this diet plan once before just to kit start getting back into eating healthier. It does just what she says-gets you a little firmer and you feel better, but your not going to see huge results, especially like “losing” your butt or breasts. A diet plan alone isn’t going to do that-unless you are very underweight, in which case you shouldn’t be trying to cut calories anyway. It is possible to lose fat in your butt (more commonly) and in your breasts as well, but for that to happen you have to lose fat (a diet plan alone won’t do that) you need cardio. If you do it right, cardio like running, etc. will actually strengthen (along with other exercise) the leg and butt muscles and you will lose some of the fat that covers that muscle and your butt should look more defined, not flat. It also depends on how your body stores fat, and loses it. I’m not sure on this part, but I don’t think its very common for most women to lose fat in their breast when dieting. I’ve mainly hear about that happening to female athletes with really low BMI’s. But if your just trying this diet for a week your not going to see drastic results like losing your butt or breasts.

    • Lauren Longo says:

      I did a similar diet plan and I work out almost every day, you will definitely not lose your butt, if anything it will get bigger! As for your boobs unfortunately you might, i have gone down about three bra sizes since I changed my lifestyle. Honestly it’s worth it, I think. I hope this helped you!!

  17. Whoever has tried this, what were your results? Is it worth the try? Thanks!

    • I tried this meal plan over this past summer in conjunction with the blogilates daily workout calendar and I lost about 7 or 8 pounds! But more importantly, I noticed an increase in my energy and my body felt tighter and stronger. Good luck to you!

  18. Hi everybody,
    I’m 14 (I’ll be 15 this month), and ever since I’ve been about 12 1/2, I’ve had some bothersome belly fat. I’m healthy–I’m 5’6.5 and 119.5 lb.But I have a really small frame. My belly pooches out all the time, and I have very little muscle.My legs and arms are slim and (my legs at least) are nicely toned, it just doesn’t match the rolls of fat of my belly. I tried doing some of Cassey’s workouts to hopefully flatten my stomach, but my core muscles are so weak that I can hardly hold my legs up without completely destroying my form! Please help! Does anybody have any suggestions for diet/sports I should join/workouts? Is there a type of dance that would keep my legs slim, not bulk up, and trim my stomach maybe?
    Thank you so much in advance!

    • Get to a gym. Learn the technique of the main compound lifts (Squat, Deadlift, Shoulder press and Bench press). Build strength, build muscle. Compound movements use multiple muscle groups and will give you more “bang for your buck” so to speak. More muscle = more calories used on a daily basis. If your fear is “Getting too built/bulky” then throw that idea out the window. Putting on serious muscle mass takes a LONG time so you won’t get “bulky” any time soon and in order to do so you’ll probably have to eat in a certain way to get that big. In terms of reducing fat in certain areas – it doesn’t work that way. You can’t do 1000000 sit ups and spot reduce fat from your mid section. Fat comes off all over with time. Good diet, exercice and consistency is the key to progress. Lots of small, good decisions make for great overall results. Keep at it and you’ll see for yourself.

    • I actually didn’t have very strong core muscles either when I was your age-it’s something I’m still constantly focusing on. It takes a lot of persistence to build up core muscle, so keep in mind its going to be a marathon not a sprint! I would recommend starting with some of Cassey’s beginner ab workouts and do as many movement reps as you can. Eventually you will find the movements will get easier and you will start building core strength. As for dancing, maybe give belly dancing a shot! It helps build core strength and its fun! Check out Neena and Veena on YouTube. Good luck!

    • Thank you so much for the very helpful responses! I will definitely be giving these a try!


      • Hey Chloe! If you happen do not like going to the gym I would recommend dancing hiphop or something similiar. I am a hiphop dancer of 11 years and my core (and thigh) muscles are the strongest part of my body, i’m not bulky at all tho. It’s also gonna get you out of breath real quick and burns alot of fat. Just starting to dance won’t do but it’s a nice way to get stronger and to actually have fun while exercising :)

  19. Hey guys, so I think the meal plan is these same six meals every day, am I correct? If so, what would you suggest if I go to school and can’t eat in class, so I can only eat twice (breakfast & lunch) between 6:30-3:00?

    • I have the same problem and I was thinking of making a smoothie with the banana, the sweet potato, and the medium fruit that I could drink during the day, then making the meal 3 protein into an after-sports snack or something. Just a thought though, would love more opinions :)

  20. I can drink milk instead of protein powder? and nuts instead of lean protein for one of the meals?

    • If you wanted to replace protein powder I’d replace it with lean meat rather than milk. There is little to no fat on this plan (by the looks of it depending on the nutritional values of the cottage cheese). Instead of replacing protein for nuts I would keep the lean protein and add in the nuts ontop of it rather than just having one or the other. Give it a go see how it works.

  21. what can I use instead of protein powder?

  22. Hey Guys!
    I started this mealplan today, but since we don’t measure in cups and so on.. i DK I have to do it i grams.. but the first meal I get to being 112grams of oats!? can that really be??
    and also is the oats with milk or the oats blended with egg whites and banana?? (2 or 8egg whites in the first meal) I’m really lost here :S..

    • 1/2 cup of oats make with water
      Measure 1 cup egg whites then cook
      Cut one banana in half and eat it.
      They don’t all need to be mixed together. Hope this helps! 😊

    • hmm…why dont you try using normal cup n measure? im not sure about how many gram but i think just using normal cup to get the roughly measurement should be ok…and u can try blending the rolled oat until like flour consistency, then mix in egg whites & banana to make pancakes~if dont like pancake, then the oatmeal is supposely prepared using water, but mayb you can add cinnnamon for flavour/ mix it with the mashed banana…and i did read somewhere in the bottom that the 1/2 cup of egg white is equal to 8 egg whites :)

    • Hi Amelia,
      I’m considering doing this meal plan. If you have the £1 stores around you, they usually sell the ‘cup measuring tools’, super cheap and very useful.
      In the meantime, this weblink is useful to convert cup to gram measurements for different food items:

      Hope this helps and keep us posted on how you get on.
      Ash x

  23. Whats the recipe for the Salsa

  24. Am I able to switch out the cottage cheese from meal six with something else?

  25. Hi, how do the meal plans work? They are numbered 1-6, so do I change them everyday and are they just for lunch?

  26. This seems like a lot of food for one day. Can someone who has tried this diet give their opinion? I’d like to give it a try.

  27. Do you have any plans that can be on the go for school ?

  28. Washfieka says:

    How does this meal plan work? Is everything listed under meal 1 meant to be eaten together or is that 3 different options you can have as meal 1?

    • You need to eat everything! :) The breakfast is hard to get through, not going to lie xD I’m full after just the oatmeal haha!

      But all in all, you should land around 1500 cal for one day, if you eat as you should! (so don’t skip anything, 1500 cal is already pretty low!)

    • Mix all breakfast ingredients togeter for pancake. Top with banana!!

  29. Dulce - MexicanPopster says:

    What about a plan to gain a little extra weight or muscle ypu know ?

    • Gabrielle says:

      Well, The chicken will add protein and if your looking to gain some weight i would go to bananas and oranges. :)

  30. Hi I was wondering how much people lost with this

  31. How does the meal work like breakfast lunch and dinner?

    • Christina says:

      Each meal is to be eaten every 2-3 hours. So meal 1 might be breakfast and 2-3 hours later you have meal 2 and so on…

  32. babrajen says:

    do i have to have the salsa in meal 3 also is there any special veggi that i should use

  33. Is there any way to substitute the first meal???


  1. […] Lean Out Mini Meal Plan – Blogilates – 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. […]

  2. […] Drink at least 2 L of water each day for 7 days and you will notice a change in just a week. You’ll be tighter and there will be more muscle definition. But you MUST FOLLOW this plan. No snacking allowed. Avoid salty foods, high sugar condiments, and workout 5-6x that week for maximal results. (Read more at http://www.blogilates.com/blog/2012/03/01/lean-out-mini-meal-plan/#F2ZAjTKZfv5e6z4z.99) […]

  3. […] 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 […]

  4. […] 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 […]

  5. […] 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. […]

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

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