Cassey’s Bikini Meal Plan


Here is my Bikini Meal Plan for the next few weeks. Remember that this may not suit your lifestyle and personal dietary needs, as it is designed to help me lean out for a fitness Bikini competition and is therefore pretty restrictive and to many of you, bland! If you are not going to engaging in a similar activity, simply use the meal plan to inspire overall healthy eating.

Bikini Meal Plan
CLICK HERE to view the full screen plan and print.


  • Tristan

    Hi, is there a vegetarian version of this plan? Or does she say what to substitute for the chicken? Thank you for your help!

    • Elena Evans

      it would be certainly awesome if there would be a vegetarian or more so a
      vegan version of this. i’m vegan and would love to have a meal plan
      that i can follow along with the workout videos

  • Julia Guthrie

    Hey guys! Anyone here struggle with emotional eating? I’m trying to find strategies to be happier and reduce my binge eating when I’m feeling down. Any help would be much appreciated!

    • Song ji ra

      I have problems whit emotional eating too :( And big problems whit my family.

      • Julia Guthrie

        Do you wanna talk about it? When do you usually eat too much? like in the evenings or just all day?

  • Good Tips

    really cool, thanks !

  • JoyfulGoats

    It surprises me that this is still up – you’ve said so much lately about how harmful this bikini competition was for your metabolism and everything. I expected this to be gone in case others follow it and make some of the same mistakes.

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  • FraiseNuages

    So… Do you stablish six meals, well, but i want you to give me some examples fornbreakfast and dinner.
    Thank you!!!
    (English isn’t my mother language, sorry about my mistakes)

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  • Bee

    I am little bit shocked by your amount of proteins!

    I heard, that the highist level of proteins per day is (from 0,8g per kg) 2g/kg.
    It is very dangerous to eat too much proteins. And only 156g carbs, isn’t it too few?
    Only our brain need 140g of glucose to work for a whole day.
    These things are soundly based on medicine researches . What do you thing about it?
    Thank you.

    • Lily Hallman

      I noticed this too! I am 20 years old and my recommended amount of protein is around 55g. Her Complete 90 day meal plan Challenge would have given me 196g of protein for one day. I tried to swap much out, but I would have ended up changing the whole meal. I might Just have to stick to the workout schedule : )

    • Jenn


      Keep in mind that this is her diet while training for a fitness competition – meaning she is still trying to gain muscle (hence all of the protein) while losing fat (hence low grams of carbs). I eat this same way when training, but I am working also working out 6x a week, so the extra protein is GREAT for muscle building.

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  • I don’t know what workouts to do with this meal plan. Any suggestions?

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  • Emily

    I was wondering since I am in school 7:30-2:50 and I have lunch around 12:00 if i could combine meals 2 & 3 since I will be at school and would not have time to eat my meal 2 separately?

    • Stephanie

      You could do that or pack a naked smoothie (green machine) and a cup of nuts to much on between passing until lunch time. :) I hope this helps.

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  • Andi

    Hi Cassie,
    I bought he 8 week bikini meal plan but it never uploaded. How do I upload it now?

  • Juliëtte

    I don’t think I need this haha. I eat healthy every day. No cookies, no sweets, no cake or anything. My breakfast is usually wheat oats, my lunch is two slices of bread with cheese and my mom cooks dinner with veggies hehe. As for snacks I usually eat some fruit, like apples or bananas, or dried fruits like raisins. I also like to slice up an apple, spread on some peanut butter, dip in oats and top with raisins :) it’s my fave snack at the moment. And I do a quick workout 3 days a week, and a long, harder workout 3 other days a week. I’ve felt so great since I’m doing this and I love it!

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  • Banba

    I’m gonna try this out, beginning on monday :)
    But I have to change like..a lot. I’m vegan, so many things there I can’t eat. But it’s a good inspiration :)
    Does anyone has advices for me how to change this plan into a vegan one?

    • Anna

      There is actually a vegan meal plan if you check all the meal plan options she has :)

  • I absolutely love this plan! Summer 2015 is mine!!! Thank you sweetheart :*!

  • Pam

    I want to lose weigh, I do go to the gym 4 times a week with a trainer . I am a retired female firefighter, cancer survival many times. I have low self esteem, I don’t want to compete, not pretty enough. I am 5ft6 , weigh 162lbs. Please someone help me get a bikini body for once in my life. I want to show my comeback after fighting cancer. I would like to weigh 125 lbs. I ended a daily diet to follow, what to drink. I want to surprise my fellow, then finally go on a cruise . I am 53 years old, thanks

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      dont ask for pedi

    • Ieshia M.

      You are beautiful! Don’t let anyone tell you otherwise. Jesus loves you! <3
      Start to see yourself the way that God does, keep your mind determined and focused. Little by little, don't over do it. Love and embrace the new you to come and DECLARE GOODNESS OVER YOURSELF! Praise Jesus where ever you go.

    • didina

      just be the best version of yourself do what makes you happy and comfortable and what you love because that’s all that matters, and dont ever let anyone make you give up or put you off because its not them working hard its you xxx

  • noor

    hi there,

    i will be taking my pre wedding photo at the end of the month…and i need to slim down my waist a little bit( currently 34 inches and i need to be at least 30 inches at the end of the month)…would this diet works for me…please help…thanks

    • Kristen

      It’s not just a diet, it’s a lifestyle change. If you have the mentality that it’s just another diet, chances are it won’t work. You have to take every aspect into account. Like Kassey says, “hot body year round”. It’s a lifestyle, and a surprisingly easy one, you just have to make the switch (:

  • Adriana

    Can you drink black coffee while doing this diet?!

    • Mary

      Girl, you can always drink black coffee. :)

  • D.P.

    Hi, for someone who works at a desk for 8 hours a day, would that be to much to consume daily? I’m 5’3 and weigh 130lb. Need to lose about 20lb to get back to the shape I use to be.

    • Hi D.P.!

      I am a registered dietitian, and without knowing anything but what you just posted…you could reduce the calories by a few hundred. But if you are working out, its not too bad. Cassey’s food here is clean! So thats a big plus! Have you compared your personal daily intake to hers? Set yourself up with a goal date in mind, some of Cassey’s amazing workouts and you are on your fit way!!

  • Teanna

    I dunno bout you guys, but i’m a 20 year old fitness model, if i only ate that for a whole day i would be so lethargic and starving!

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