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. 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! :)

  2. 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.

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

  4. 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!


  5. 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 :)

  6. 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.

  7. what can I use instead of protein powder?

  8. 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

  9. Whats the recipe for the Salsa

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

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

  12. 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.

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

  14. 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!!

  15. 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. :)

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

  17. 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…

  18. babrajen says:

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

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


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

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