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!

  • Riya Karanjkar

    There’s something wrong with the diet plan document… I cant see anything
    Can someone please help me!

    • Olivia Grabowski

      The same thing happened to me at first,,,,,, when you look at the document, look at the bottom of the page and then there are four tabs.

      The first tab is the intro, then the other tabs contain the diet plan.

      Hope this helps!

  • Océane Corbin

    Hi!! I really want to do this challenge, but I’m 16 so my mum cooks dinner everynight and she would’nt allow me to have my own personnal dinner while I eat with the whole family… Any advices?

    • Vicky Briito

      Try to have your mom incorporate one meal a week or so or add some of the side dishes for the whole family and gradually increase it. I was on a similar page in the past and they ended up catching on to it little by little. Just be very welcoming and don’t make it seem like a drastic change that needs to happen overnight. :)

  • Derek Sutherland

    This is a great meal plan. Nice and easy to follow. I started my 90 day challenge yesterday and am going to implement this menu! Would like to get down to 200lbs over the next 3 months. I started an instagram page for accountability. Follow allong to share in the motivation! @thirstydogs69

  • Esra

    Hi, Is there certain food I should focus on?

  • Lucky Saumur

    I started a week ago and have stuck to it. I seriously can’t stand eating the same few things all of the time. I’d love to see an update with more variety but I know she’s probably not even thinking about the 90 day challenge any more and focusing on her other projects.

    • Anne

      Download myfitnesspal and calculate your own macros/calories to fit the ones she’s outlined in the plan! That way you can switch things up while sticking to the plan.

  • veronica

    I have been doing the monthly calendar since the new year and started the 90 day challenge three weeks ago. To ensure that i stick to the meal plan, i have made a habit of preparing all of my food for the week on sundays. That way during the week i wont be tempted to eat anything else because everything is already made and ready to go. Already i feel so much stronger, and believe it or not, just after two weeks i could actually see my skin clearing up. All those fresh veggies and fruits are really doing something. Only 68 more days to go!

  • Alex Ricci

    Is anyone having issues with the videos loading? I can’t access anything for the challege!

  • George

    Hey Cassey! I wanted to try the 90 day challenge, but when I open the link I don’t see any meals. Is this still updated?

    This is for Cassey or anyone else who knows! Thanks!

    • Barbara

      Hi, George!
      Have a look on the bottom of the file. You should see three tabs: M, W, F, Su / T, Th, Sat / Form resp. In the first two tabs you find the meal plan!

  • Jess

    Thanks for sharing Cassie! I’ve been on and off following your workout calendars for about a year now, and just discovered this meal plan browsing through your site. I’m excited to start!

  • Michelle

    Uhhhhhhh no. Why the HELL would you recommend to girls who are exercising to eat 1350-1500ish calories a day? Seriously?!? Jesus no… and good friggin luck building muscle while in such a caloric deficit. Cassey, you need to speak with a dietitian before promoting such low calorie diets. No intelligent, educated health professional would condone this for the vast majority of the population, if anyone, especially if they are working out for an hour 6 days a week. Losing a ton of weight in a short amount of time generally means you won’t keep it off. You should be losing 2-3lbs a week, not 5+. Do your thing with your workouts, but maybe stop giving diet advice.

  • Racheal

    I did the 90 day challenge last year for the biggest loser at my job that we did. I started July 28th through October 28th. I lost a total of 27 pounds and won the challenge at my job. I only had one noodle on September 12th for my sisters b-day celebration, otherwise I ate everything she alloted. I did however have a glass of red wine at least once a month per her recommendation. Here I am today and I am now down 50 lbs. I just thought I would share since Cassey and blogilates changed my life.

    • Eden

      This is awesome! Thank u for sharing! Very encouraging!

  • I really love CHALLENGES, but I’m not getting time to have a balanced diet nor proper workouts the only time I get is in weekends.I got a question can CHALLENGE plans can be done only on weekends.

  • Angela Karen

    Does anyone know if we can use any salt and pepper on our food?

  • michaela

    just finished the 4 week beginners program! starting this on Monday!! so excited!

    • BW Oreo

      How’s it been going? Did you finish the challenge?

  • motivation!

    Hi I’m 16 this year, read a few comments below and I see that this plan works out fine for most people? I was hoping I could find some motivation here from those who succeeded with these plans, it would be nice if you shared what you struggled with initially (especially if you’re also 16 and is tight on budget). Nevertheless, I love Cassey a lot and have no problem following some of her exercising videos because she’s so encouraging and that makes the videos fun despite all the hard work. The only problem with me is to deal with food, so I really want to try this 90days challenge but am lacking motivation. Thank you all!

  • Rosy Chapa

    HI everyone I am going to start this 90 day challenge. After 3 kids and finally turning 30 my metabolism has finally said “haha I am going to chill woman!” I am not over weight but I do have my pregnancy fanny pack left that needs to go away! I no longer eat healthy because I work full time and am always on the go. So I am happy to finally join you all on this journey of a healthy and looking good challenge. I would be interested to follow you guys on your journey and get motivated so if anyone would like to follow me on twitter @ChendaC85 and I will also follow back!

    • How’s it going so far?

  • Micaela

    I’m a little bit confuse with the meal plan. Is that all that you eat for 90 days? I’m totally lost hahahha

  • Aya

    Hey , I was wondering if I could replace some of the meals by the vegetarian meal ? If I do I know I would substitute the same meal Numebr but is it possible or would it miss everything up ? Thanks !

  • Carina Denisa Blaga

    Can some body explain this to me, i am Really Confused because i can only see 12 meals is that sopposed to last me 90 days. Sorrý if this sjöunda Really stupid but i dont understand

  • Penny

    I’m allergic to nuts and can’t have almonds, does anyone have any suggestions as to what I can substitute for those in the meal plan? Thank you so much! <3

    • Audrey Noelle Arnold

      Chick peas?

  • Christina Danel

    Hello all. I have been doing the Challenge above for a week now and I have a question. The criteria says to work out for an hour a day. However, I have been adding all the video times together, and I am consistently finished with the activities for that calendar day in 30 minutes. Am I missing something?

    • Annie Wu

      It’s because Cassey talks in a lot of the videos

    • did you ever figure out this problem? I am noticing the same thing. Am I supposed to be doing other workouts than those that are listed on the calendar? Some of the workouts say to repeat X4 but I haven’t been doing that because I thought that was just for people who do the PIIT challenge.

      • Hana

        Walking for 30 mins is the best extra exercise to do!!! Most people lose weight from walking alone, so maybe do that?

    • Jessica Pierce


  • Michaela Bowen

    I want to do this meal plan, but am unsure how to do it on a college budget.

    • Brianna Gonzales

      Where do you shop? Frozen vegetables might be a good exchange. I shop at Aldi and even though it hasn’t been for this exact list I usually get out of there spending 25-30 bucks and that almost last me 2 weeks. I definitely think there’s ways to do it just gotta move stuff around. I.e. Lunch, buy tuna it’s pretty cheap

  • Question

    For the protein drink: does it have to be consumed after a workout? Does that mean I have to workout right before I drink it, or can I work out at a different time of the day?

    • Brianna Gonzales

      Ever find out the answer? I like to workout in the mornings before I start my day, I find I have less excuses that way and the day hasn’t drug me down yet. I’ll probably drink it after the workout maybe switch out the snacks. Have the shake instead of the apple and nuts, since I usually eat breakfast within the hour of working out

  • morning

    Hey guys! I am 16 and am overweight. I have been trying (and failing) to lose weight for over 3 years now, and I am wondering if any of you have suggestions about how to lose weight successfully. I have a naturally small upper body, and have been working to tone that area, but my lower body, especially my legs are overweight. I think that I need to change the way I am eating, and if anyone has any tips, or a meal plan (that I could follow exactly) to help me on a budget. Thanks so much!

    • Greer

      Hi Sweetheart! My name is Greer! I totally understand what you are going through. It can be especially difficult to lose weight/get in shape when you are still in high school I’m guessing because of your age? Anyways, a couple of tips I can give are the following:

      Follow the meal plan that Cassey has, its right there and a great source all types out with the calories and everything.

      Don’t get discouraged, even if things aren’t going well

      Try out different apps that help with recipes and healthy eating (a couple I enjoy are epicurious, the blogilates app and lifesum. Apps are a great way to keep focused and are super easy to use)

      Make sure you are eating the right amount of calories, but don’t be a calorie bunny (someone who counts calories to the exact digit, its okay to not be exact). Just make sure you’re getting enough, but not too much.

      Don’t freak out if you steer off course. Cassey talks about something called a “yolo meal” that is pretty much just one meal a week where you can eat whatever, to indulge in the simple pleasures food has to offer.

      Stick to it!

      The number one thing to remember is the goal is BE HEALTHY! I know plenty of people who I look at them and think they are perfect, but they all don’t see the beauty in themselves. You are BEAUTIFUL!! Remember that. It’s okay to want to change something about themselves, just remember that you’re beautiful and that living life should come first, especially at your age. I wish I didn’t worry so much about how I looked when I was younger. Be who you are, while also being healthy and you WILL see changes. Cassey has helped me a lot and the great thing is a lot of it is all for free!

      I hope this was helpful, good luck on your fitness journey! Stay gorgeous :)

      • Poonam Narotam

        The most important thing ive found when it comes to body transformations is to forgive yourself, and quickly. You’re gonna crave foods you love, and when you eat them, that’s okay! ENJOY a smaller portion of it, and continue with your workouts as usual! Don’t beat yourself up over small relapses. It’s more important that you keep going! Cassey herself says it’s a slow process. Take each day as it comes, and revel in your small successes! :) Casseys plan is going to work for you!

    • Rose

      Hi!!! I can totally relate! I’m 17 almost 18 and it can be rough! I’ve been on and off with popilates for a few years now and I feel like I’m ready to be committed! I would follow Cassey’s meal plan like Greer suggested and the apps are a really good idea! But the most important thing is to just give yourself some time if you follow the beginner’s workout and do the meal plan I’m almost 99.9999% you’ll see a difference :D I worked out for 1 week and ate my normal diet except I cut down some of the bread and no kidding I saw results emotionally, physically, and mentally!!! It’s ok to be scared, frustrated, and angry but I am sure you’re going to see a difference with Cassey’s meal and workout plan! Keep pushing through and I wish you the best of luck <3 :D

    • Brianna Gonzales

      I agree with Rose and it’s the hardest for me to remember myself! They say it takes 4 weeks for your body to recognize the difference, 8 weeks for your friends and family to see it and 12 for the rest of the world. It can start off slow but before you know it it’ll be a year from now! Best of luck!!

  • dana

    wait 2 rounds of pop cardio means we play the same video twice? can playing it twice count as 2 rounds??

  • Yoyo

    Is this for loosing weight or building muscles. Cus I need to lose weight and if this is building muscles it will be weird.

    • Lauren Sullivan

      put it this way, you aren’t going to look like a body builder by the end of it!
      you’ll be stronger and more toned, yes. In the process you’ll lose weight too. It’s always nice to be stronger and more toned! x

  • Hay

    Hi Cassey! I am planning to start this 90 day Challenge but I do not like cheese so I am wondering is there any other substitute for cottage cheese (for Meal 6)?

    • Ash

      On the excel sheet there is a column got vegan options at the very right of the page. I think the alternative for cottage cheese is soy yogurt

      • Ash

        **that has

  • Stacey

    Hi everyone! Where has the Vegan Challenge meal plan gone? I loved some of the dinner recipes and I can’t seem to find it on the new layout! Black bean and quinoa burgers?