Blogilates 90 Day Challenge: Meal Plan & Workout Calendar

The challenge is to eat clean and be active for the next 12 weeks. Are you in?


1. You must drink 3-4L of water EVERY DAY.

2. You will eat every 2-3 hours throughout the day.

3. You will workout 1 hr a day 5-6x a week for quickest results. Follow the monthly workout calendar!

4. Print the meal plan out and stick it on your fridge as a constant reminder to stay on track.

5. Do not stray from the foods!

6. Create a Tumblr blog and track your progress, thoughts, and meals! Follow and support your fellow POPsters on their journey too.

7. Sign up for the Blogilates newsletter to receive meal plan updates and the latest workout challenges.


Regular, vegetarian, and vegan are available.



Monday: Total Body. 

Begin the week with an awesome full body routine! (If there’s a new vid, do that first though!) Pick 50 minutes worth of POP Pilates Total Body videos to sculpt and end with 2 rounds of POP Cardio or POP HIITS to melt fat.

Tuesday: Upper Body & Back. 

Focus on your arms, chest, and back. Pick 50 minutes worth of POP Pilates Arm & Upper Body and POP Pilates Back videos and end with 2 rounds of POP Cardio or POP HIITS to let those guns out!

Wednesday: Abs & Obliques!

Perfect mid week pick-me-up with core strengthening moves! Pick 50 minutes of POP Pilates Abs and POP Pilates Oblique & Muffintop videos to flatten that belly and end with 2 rounds of POP Cardio or POP HIITS  to let those defined abs of yours peak through.

Thursday: Lower Body.

Time to tighten the legs and tone up your booty! Pick 50 minutes of POP Pilates Legs & Thighs and POP Pilates Butt videos for an amazing lower body shaper and end with 2 rounds of POP Cardio or POP HIITS  to get those sexy runner’s legs.

Friday: Mix it up!

POPster’s choice. Pick 1 hour of anything POP. Try looking under POP Pilates with Equipment and Song Workouts.


Fun cardio day! Give me 1 hr of running, swimming, kickboxing, or salsa dancing! If you can’t decide, doing 4 rounds of POP Cardio or POP HIITS is fine by me.


Rest! Spend time with friends and fam and get your meals ready for the week.

Note: You may also use the POP Pilates Printables for workouts too!


  1. Seriously Cassey, thank you so much for doing all this for us. Since I follow your meal plan, your calendars and all your challenges, I am feeling so strong and confident, I feel powerful, I can do everything. I used to be sad all the time and depressed. I used to think I wasn’t good enough, but now I just know I can do anything if I really want to. And that’s all because of you, thank you sosososososososo much!!!! <3

  2. Hello!
    I’m totally in the spirit to get in shape for next summer, so I wanted to use this mealplan from Cassey, because i totally love her. But when I click on the link for the mealplan, I only get the introductions, but I can’t find the actual mealplan!
    Can somebody help me?!

  3. Hi Guys I need your help :)))

    So I just wanted to start following this meal plan but I got a problem… I have already tried some meal plans lik this but my biggest problem were the measurements…
    So I live in europe and here we use kg, g etc. So is here aswell a plan with these measurements or does someone know a good website were I can callculate it in kg etc?
    Thanks for your help :))

  4. Hey cassy,
    do you have a meal plan without meat, because I´m a Veggie :).
    And I would love to try one of your plans!
    (My Enlish is not so good, I´m sorry)
    I would like to tell you, that I love your blog and your Videos, and they help me sooooo much!!!
    When I finished school I want to join a Circuscollege, and I have to train my Body so much.
    I just want to say thankyou for the totaly motivated videos and Dietplans and everything.
    Love you and you´re awensome work!!!!!

  5. Is there anything we can substitute for oatmeal and bananas?? I absolutely cannot eat either one. and tofu…. BLEH

    • 3rdCultureKid26 says:

      You can substitute quinoa for oatmeal…. :]
      For bananas, you can substitute with pumpkin, avocado, mangoes…. :]

  6. Hi,

    Anyone have a remedy for preventing cramps? I’m really out of shape and getting back into shape now is difficult with these cramps. I tried drink water but they are pretty severe.


  7. I would just like to thank you on all the time and efforts your putting for making out lives better. I’m 14, 5’0 feet and weight 55 kgs. I’ve lost a lot weight by barely eating anything and almost developing an eating disorder. Although I really want to become 50 kgs.. I promised myself that I would never make my body go through the things I did. I would just like to thank you for always being so positive and always encouraging people. If I wouldnt have found your website while I was scrolling around the web 2 years ago.. I probably would’ve turned anorexic. I still deal with issues but your motivation keeps me going and not starving myself. THANK YOU <3

  8. This blog looks promising. I have two friends currently using the 90 day challenge and meal plan to get in shape for a 5k and they suggested this to me. I signed up yesterday and still haven’t received an email for the password for the calendar. Also, whenever I go to the meal plan, all that opens up is a Microsoft Excel page with words of encouragement and advice toward the meal plan on it but not the actual meal plan. It’s pretty frustrating. I don’t know if something is wrong on my end or the website’s but I sincerely wish it would get worked out. I was excited to start this and now I’m bummed out just gotta go to the boring old gym again. Thanks.

    • look at the bottom of the excel page. there should be tabs on it that have the various days for the meal plans…

    • Hi if you just look at the bottom of the Excel page you should see WELCOME – M,W,F,SU – T,TH,SAT and TIU protein pancakes. if you click on one of theese you should see the meal plans :)
      Hope you understand me!

    • Cassie, there are tabs at the bottom of the excel spreadsheet that give you the meals and a recipe for banana pancakes. I thought I had the same issue, just had to explore a little.

      Hope that helps :)

    • Hey Cassie!

      You have to go to the bottom of the Excel sheet and you should see multiple tabs. That’s where the meals are. Hope this helps!

    • Hey Cassie,

      When you the Excel page opens did you look towards the bottom? There should be different tabs down there labeled MWF, etc. Each tab should have something different on it, including the plan. I hope this works for you!

  9. CONSTANZA says:


  10. Hi! I’m thinking about starting this 90 day meal plan but I’m allergic to all types of nuts (including almonds). What can I substitute the almonds with?

  11. Hi! So i have to eat every dish in one meal or pick one? help! x

  12. Hi Cassey! I can’t find the meal plan, where is it??

    • I can’t find it either.. I click the link that says print meal plan, but it just opens up in like a “Page” or “Word” document with what looks like the cover page but no meal plan?

      • when you click the link look at the bottom of the page you should see different tabs/pages. One with the meal plan for M/W/F/Sun and another for T/T/Sat. the first page contains only the welcme so just look for the other tabs

  13. I’ve been doing this meal plan along with my own workout regimen and I have already lost 6 pounds! It’s only been a week and I feel fantastic!
    Need more variety though. I don’t really like fish so I replace the tilapia with chicken and canned tuna in water. Next week I’ll try the lean turkey.

  14. HI, Cassey…..I’m 14 this year n I’ve been doing ur workouts since I’m 13 n I wanna do the 90 days challenge but I don’t think my mom would let me buy or cook my own food but I do eat a lot of veggies and fruits in every meal…..So do u have any advice for my diet….btw I really love ur workout

    <3 u Cassey

    • Hi Irdina :)

      I’m no expert, but you don’t have to follow everything (I don’t mean eat unhealthy, I mean you don’t have to use every single recipe :D) to a T. If chicken breast or other ingredients is expensive, make a salad, wrap, anything else that you know is healthy :) Just think of it as a guideline. You should really try talking to your Mum about cooking your own food :) If you don’t think she’d let you, you’re 14, you should be able to cook a few meals for yourself now. Try asking her, and say that you want to feel independent for yourself, as well as teaching yourself. You can ask her for help, and she can possibly teach you. If she won’t let you buy food alone, you should go grocery shopping with her and suggest healthy foods :) You can show her recipes, and suggest cooking them all for the family. Best of luck xx :) (And keep working hard, I’m proud of you :D)

  15. Ready to start the year off right- with the 90 day meal plan! Thank you so much Cassey for giving me a free meal plan! I love you<3

  16. I just started the 90 day meal plan and I tried the muscle milk.. I don’t like it. It leaves a funny after taste. Is there something I can replace it with? I’ll finish the ones I bought so my money isn’t a waste but I definitely won’t be getting it again.. What can I use as a substitute?

  17. How much does a “small” sweet potato weigh? Should I just cut a regular one (they look big!) in halfsies?

  18. I’m gonna do this.

  19. lets do it

  20. Whitney Harris says:

    I think its crap that you are saying 6 oz of chicken breast has 56 grams of protein when 4 oz only has like 23 grams. You have more than doubled the amount of protein without even doubling the amount of chicken.

    • Christy Cook says:

      Maybe it is a typo. I think its awesome that she took the time to make a free meal plan. I appreciate the effort.

  21. hi :) if we can not eat at breakfast omelette or protein pancakes is it okay if I eat greek yogurt with musli?

  22. Hi Cassey,

    one problem seem to trouble me and i want to know how you would deal with.
    i’m planning to go on the 90 days challenge with your workout calendar and mealplan, there is a day off which is sunday for the work out, but i what about the meal plan? because you know the holiday is coming and i don’t want to be difficult of not sharing food(eating out) with friends and family :S

    any suggestions?

  23. I’m looking at the 90 day meal plan. What is a good substitute for the almonds. I have a tree nut allergy

  24. Where is the 90 day diet plan? It doesn’t come up on the link.

    • It’s under the 7 guidelines ‘PRINT BLOGILATES MEAL PLAN HERE!’ you can click on ‘here’ :)

      • 90 Day Meal Pan
        Isn’t working. Doesn’t show the meal plan at all. Is there a problem with the link? Would love to get meal plan! Please help.

  25. Hey guys, I live in NZ and starting the 90 day challenge, but we dont have access to tipalia. What is a substitute for it?

  26. Hey guys. I need help! :D :)
    Last week i bought the 8 week hot body meal plan. i know that it is an e book, but where can i get it?
    i paid for it, but i could not find where it is.

    • Hi Laura, This may be a little late lol but you have to download it from your email and them print it out. I put my into a plastic pocket folder and it came out great :) hope this helps!!


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