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. 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?

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

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

    • 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.

      • 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)?

  3. can i do the workouts from your calendar?

    • 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!

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

  5. 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!!


  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) [...]

Speak Your Mind