Cassey’s Bikini Meal Plan

UPDATE January 2016: This is not a plan that I would personally recommend. I’m leaving this here for your reference only because it’s a part of my history. Please read here for my story.


Original post:

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.

<3 Cassey


  1. Casey, I think you should take the meal plan out of this post. So you can prevent more girls to have a problem or at least you won’t give them a tool to be unhealthy. I had an eating disorder and I can tell you, when someone have a disorder she/he gets “meals” and tips for everywhere on the Internet. 😕

  2. Hi! I have a question… All these foods are for a day or every meal is a day of the week.

    • Hi my name is Ana, I am trying to lose weight and I have been having trouble on what foods to buy. And also with the workout because I really want to lose all of my body fat and also look amazing for my quince. Plz help me.

    • Hi my name is Ana, I am trying to lose weight and I have been having trouble on what foods to buy. And also with the workout because I really want to lose all of my body fat and also look amazing for my quince. Plz help me. I’m not a really good cook also something really simple meal to make and especially for lunch because when I go into the cafeteria there is just not a lot of healthy food.

      • Ana, good for you wanting to eat healthy! A lot of people think salads are really boring but it’s one of my favourite go to meals. Think about eating the rainbow. Green (spinach, kale), Purple (radicchio, cabbage), Red (peppers, tomatoes), Orange (tangerine pieces, carrots) Yellow (squash, mango). Remember to keep the dressing healthy by making your own just a touch of olive oil with balsamic vinegar or oil, honey and mustard, sometimes if I have tomatoes I just add a touch of salt and pepper. I always top it with a variety of seeds (poppy, sesame, chia, hemp) and nuts (pecans, walnuts, almonds). Stay strong and keep going!

  3. Hi! I’ve a question… How should I read this meal plan? Am i supossed to eat 6 meal a day, or one of this meals a day??

  4. Looks like the best meal plan for a perfect body. Damn, i can even eat bananas! Thanks for sharing!

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  6. Great diet plan ! I definitely going to try it out before next summer!
    Thanks for sharing!

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  9. FraiseNuages says:

    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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    You are wonderful! Thank you!

  11. Hello!
    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 says:

      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 : )

    • Hello!

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

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

  20. Aw, this was a very good post. Spending some time and actual effort to generate a good article… buut what can I say…
    I put things off a whole lot and don’t manage to get anything done.

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  22. 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 says:

      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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  25. There’s definately a lot to find out about this topic. I really like all the points you’ve made.

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

  27. Juliëtte says:

    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!

  28. At this time I am ready to do my breakfast, when having my breakfast coming again to read other news.

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  30. 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?

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

  32. 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

    • dont ask for pedi

    • 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.

    • 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

  33. 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 says:

      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 (:

  34. Can you drink black coffee while doing this diet?!

  35. 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!!


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