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. Victoria says:

    In the 90 Day Challenge, you are supposed to eat bananas. I am allergic and wondering what I can eat to replace them?

  2. Victoria says:

    I am allergic to bananas and was wondering what I could eat to replace them?

  3. Victoria says:

    For the 90 Day Challenge, the meal plan includes bananas. I am allergic and wondering what can i use to replace them?

  4. I love your workouts! I also wanted to get in the habit of eating better and was looking through some of your meal plans. I was wondering if you had any suggestions for those of us in college who are stuck with meal plans and microwaves. I don’t really have a way to cook or to get most of the ingredients.

  5. so excited to start this plan but I’m not used to eating this many times a day! could anyone recommend what times I should eat each meal? or is it mostly whenever you’re hungry? xo

  6. Hello!
    I really want to do a meal plan but sometimes I have issues because nuts are recommended to eat but I’m highly highly allergic to them. I was just wondering if there is some kind of meal plan that is for people like me who may have allergies?

  7. Jacqueline says:

    I just started this meal plan about a week and a half ago and also exercising 5-6 times a week. I’ve been doing really well but there have been no changes to my body at all! In fact, I think my stomach looks even bigger/bloated! Any explanations?

    • Totally normal. If you feel bloated up your water intake a bit. I always do a bit of water retention a week or two into any new routine. Also, this is a bit personal, but depending on where you are in your monthly cycle factors into how bloated/bigger you feel.

  8. MarysiaR says:

    Od jutra rozpoczynam odchudzanie, kto sie odchudza ze mną? Nie będzie łatwo ale trzeba się wziąć za siebie. Mam już dobry sposób na chudnięcie, wszyscy którzy są chętni proponuje zacząć od wipisania w google – xxally radzi jak szybko schudnąć

  9. Did anyone make a tumblr to document their journey? If so can you reply with your URL? Would love to follow others!

  10. Shirley says:

    Hey cassie so i want to start the meal plan and i am wondering if there is a substitute for the unsalted almonds and sunflower seed because i doubt if i can get those things where i am.

    • Salt isn’t necessarily bad for you, so if you can find lightly salted nuts with not a million ingredients that are all chemicals then you should be okay. There are other good sources of protein like beans (black, white, red, chick peas…) or you can try ordering some nuts online if you are able.

  11. Can I substitute cauliflower for broccoli?

  12. hola solo queria saber como poder ver los newsletter si ya estoy regitrada y dice que no es que pues no se como hacer para ingresar o como hacer!!!!

    • Samantha says:

      Hola Kimbu, imagino que es para bajar los calendarios. Si ya estás suscrita, Cassey envía mes con mes la clave del calendario mensual a tu correo. Busca el Password en los correos, cópialo y listo, podrás descargar el calendario, es un Password mensual.
      Espero te haya servido mi comentario.

  13. Hi, I’m just starting on this 90Day challenge and I don’t like eating fish like Tilapia. Can I just sub it with chicken breast or any other meat?

  14. In the meal plans. what if you don’t like almonds or cottage cheese?

  15. Hi!
    I recently began the Beginners 2.0 calendar and alongside it I have been following this meal plan. I only realised that it states you should be doing one hour of exercise everyday if using this or the monthly calendar but given the beginners falls in and around the 30ish minute mark (I’ve just completed Day 4) and I know this will increase as the weeks go by, however is this plan too much food to be intaking if I’d like to see results transitioning from beginners to the regular monthly calendar? I’d hate to be doing anything counterproductive as I’ve finally found a routine that actually inspires and motivates me to work towards making the best me.
    Any thoughts or advice would be greatly appreciated!

    • Caroline says:

      I think as long as you follow the meal plan and do the beginners workout you’re doing great!
      If the routine works for you, don’t change it. By doing the beginners workouts first your body slowly gets stronger and you will avoid getting injured. Follow your plan and be patient. You can do this! (I’m doing it too)
      Hope this helps.

  16. Hi, just wondering are there substitutes for the cheeses? i don’t eat dairy! Thanks xx

    • Hi Delwyn,

      I was just at the grocery store (HEB) a few days ago and noticed some vegan cheese in the produce section by the fresh herbs. I’d look at your local grocery store on your next visit or call to ask if they carry that type of thing. Good luck!

  17. I am totally doing the 90 day diet starting the first of June, after I have gotten the beginner’s month under my belt… Woot!

  18. I’m in for the workouts for sure! As for the diet…. seems a little silly to load up on fats, cut out carbs, obsess over calories, etc… My motto for eating healthy is just to eat whatever you want (which ends up being more balanced in the long run), but to eat it in moderation enough that you can keep track of what you’re putting in your system.

    • While I’m sure your diet works for you, this is a great resource if you literally have NO idea what you’re doing, or want some ideas on how to eat clean and healthy. Sometimes it’s hard to eat in moderation when you’re eating delicious food – this is healthy food that will fill you up! Of course, you should adjust it to make sure that you’re not completely changing everything about your lifestyle because that will just make it more difficult. For beginners, this is great!

  19. I’m in! This sounds both challenging and exciting

  20. I’m in. It’s not gonna be easy :)
    Check out these tips as well:


  21. Christine says:

    Love this meal plan, but i cant stand the taste of fish, anyone know a good sub for that? Thankyoou :)

  22. I wish I had willpower to lose weight..
    All I did, I got rid of cellulite. No weight loss, no gym routine…
    How? read this…

    hope it helps ;)

  23. Just started the 90 day challenge today! For breakfast I had the oatmeal, egg whites, and half a banana. Im not a huge fan of oatmeal, any tips on what I could eat instead of oatmeal???

    • I have been doing the meal plan for about 7 weeks now. I wasn’t a fan of the oatmeal either so I started subbing out the eggs and mixed a tablespoon of peanut butter in my oatmeal. Peanut butter gives the protein and give a little bit of flavor to the oatmeal.

    • Anjelica says:

      Hi Karli,

      I’d recommend ground linseed/ flaxseed on your oatmeal. They’re really great for you and they’ve naturally got a kind of nutty taste. A serving of approximately 2 tablespoons is around 54 calories.

      See the link below for some general info: or just search in google :)

    • If you aren’t an oatmeal fan, try doing overnight oats (soak in almond milk/water all night) then blend the next day with protein powder and some fruit and you have a smoothie!! Also, Quinoa and brown rice are reasonable subs. Hope that helps.

  24. Drinking lots of water is SUCH an important part of any weight loss plan. It’s so underrated. The reason is that your body starts to horde water in your cells, because it fears you don’t have ready access to a source of water.

    That’s how you get water weight!

  25. Does anyone have any tips for sweet potatoes? I just can’t stand how sweet they are and mushy. I just need something to add to them so they won’t be so sweet or an alternative.
    Thanks ahead of time!

    • Arwa zakir says:

      Hey, I usually just bake them for about 20-25 mts or until they are crisp and golden..add a bit of ginger,salt and chilli..sweet potato fries <3

    • Same here, I hate how sickly sweet and mushy they are too. Ew. Anyway, I used to drown them in salt but can’t do that any more (so not healthy) so I would suggest chilli and other spices from ones like the masterfoods range. Some people even enjoy cinnamon on them so just try what you think you might like. :)

  26. Okay so, I just started this meal plan almost two weeks ago now with my sister and we also started doing the workout calendars in March. I also run about 3 times a week, and drink LOADS of water. So far, I think we are doing really well following the calendar’s and meal plan, but neither of us have seen any kind of difference in our physical appearances. I definitely do feel stronger and I can do most of the workouts now without stopping (for the most part). So I’m just really confused as to why I’m not seeing any difference yet? Is it perhaps a bit too early to be seeing anything since it’s only been two weeks on the meal plan? But, idk I feel like I should have seen some results after two months of the workout calendar’s at least. Any input would be greatly appreciated :))

    • Nikki Chesnokov says:

      I’m pretty sure its just too early. for me personally, physical progress is slow. Wait a month and see if there is difference. Also something important, TAKE PROGRESS PICTURES!! When i started working out i took a progress picture, and i kept it in my phone. As i was working out, i didn’t notice any difference and became upset. Then i looked at the picture i took before working out and i realized i lost A LOT of weight. Take progress pictures. They will really help

    • I agree with Nikki I think it is just too soon. One thing I like to do instead of photos is actually taking my physical measurements (bicep, chest, waist, hips, thigh, calf). I tend to lose weight very uniformly so I don’t really notice much of a difference when I look in the mirror.

  27. Has anyone else had trouble with printing the meal plan? I want to print it, but can’t figure it out. Thanks!

    • I had a hard time too, but I figured out another way to print it. after opening the page, I went to file, Download as, and you will be given an option as to wear you would like the export the document. I selected PDF and downloaded it from there. It will not download all the pages, just the page you are viewing. So it’s a little tedious to go through all the pages and repeating the process. I hope this helped!

    • I can’t print it either. I think something is wrong with the link.

  28. How many kcal should I eat daily, if I want to loose weight?
    I do the Beginner’s POP Pilates + the 4 30-day challenges, but I can’t do any cardio bc of shin splints.

    • With shin splits, I used to do biking for cardio.

    • It depends on how fast you want to lose weight. 3500 calories = 1lb of fat. So if you want to lose a pound a week you need to create a 500 calorie deficit a day. To estimate how many calories you need to consume to maintain your weight you need to know your BMR. Here is the formula for that:

      655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years) = BMR

      This number goes up if you are active. If you are lightly active: BMR x 30 percent, moderately active (You exercise most days a week.): BMR x 40 percent, very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent. Whatever # you get add it to your BMR and that is the calories you need to maintain weight.

      Sorry I realize this is a lot of information probably more than you were looking for lol. I am in no way a health professional, this is just the information I have gained from my own research when trying to figure out the exact same thing. :)

      I agree biking is great if you have shin splints. I have pretty bad shin splints but with the right shoes, I walk and even sometimes run. Good luck!

  29. Crystal says:

    Hi Cassey!

    I’ve been truly enjoying this 90 day menu. I really appreciate the variety and options and how content & satisfied I feel with the foods (I just finished a PR 6 mile run and enjoyed your Blogilates pancakes, thinking I’d still be hungry after- but wasn’t! Well, I did eat the other half of the banana!). Even better is how affordable it is! I’ve really struggled sticking with all kinds of diets. The only time I had success it was *way* too expensive. But yours is just plain practical and viable, so -seriously- thanks! I’m always glad when I can give sincere positive feedback.

  30. Scarlett says:

    1) (Poly)unsaturated fats should NOT be used for cooking.
    2) Muscle Milk is one of the least clean brands out there and were listed as having some highest heavy metal content.

  31. rebecca ernewein says:

    Hi um i paid for a meal plan and a journal and in only got the journal… what am i to do? How do i get my meal plan?

  32. Hey Cassey how are you ? I hope you are fine.
    I know that you were busy in these past few months and still are but I really want a favor from you..i really want you to make a meal plan for teenage girls that is not too hard and can affect my body when I look at the previous meal plans that you’ve made I really wish that I can stick with them but I know myself and I know that it won’t suit my lifestyle since I go to school (unfortunately) .
    please answer this request of mine .
    ps; I really really love you and wish you the best .

    • Listen Layan… When youre a teenager the worst thing you can do to your body is to go on diets. Please dont do it. Love, Layla

    • Bethany says:

      Hi there, since you’re a teenager you should eat more than adults. However, you can use this as a guide. Notice how Cassey focuses on lean proteins, vegetables, (a few) fruits and grains? If you want to look lean and healthy and not be bloaty, you must follow that. Unfortunately -aside from a YOLO meal once a week- there’s no steering from that path. Don’t – DO NOT RESTRICT CALORIES- restrict yourself in calories, instead look for the freshest cleanest foods you can eat. You can eat only 1400 calories a day, but if there’s anything like cookies, cake, high fat meats, fried food, fast food etc. it’s not going to work. Mainly you got to focus on anything that come straight from the ground, or right off the animal. Nothing that comes in a box, bottle, jar, etc will help you unless it’s something dry and simple like beans, spices, or whole grains. It seems really hard at first. But trust me, once you get the hang of it (you’re going to have too look up a lot of healthy recipes) you’ll feel infinitely better. Also, make sure you carry a water bottle around with you at all times. Plus, anything good you put in your body now will help you for years to come.

  33. Saritah Helms says:

    Is there a shopping list associated with this? It would be super helpful!

  34. I’ve been following the monthly calendar, but 2 weeks prior I was doing the beginner’s calendar. I’m eating decently clean (the only sugar I eat is from either maple syrup or honey [minimal] or fruits). I haven’t weighed myself, but I have noticed my stomach looks larger from when I had began. I know I’m gaining some sort of strength b/c I’ve felt a lot more energy and I can actually walk up 3 floors [6 flights] of stairs without being red in the face.
    But I’m not sure what I’m doing wrong… I’m eating a bit more, but I’m nearly positive that isn’t the case.

    If you have advice I’d appreciate hearing it, thanks.

    • Bethany says:

      It’s probably temporary bloating from increase in fiber. If you’re eating healthy it goes up by a lot! So just drink a lot of water, and hot water with lemon in it and it should go away if you continue eating clean and drink water.

  35. I love all your work out videos… I hope you can make a few that can be done by pregnant women

  36. I think there are only the plans for the first week?I really want to try the plan but I don’t think that I have to eat this 2 meals for 90 days right ? Where are the other meals ???

    • Michaela says:

      This is definitely for the 90 days. I was reading the intro of the spreadsheet this morning. The notes categories give you options to switch it up a bit though.

      I’m starting it tomorrow

  37. What aboutbif you have school and cant eat every 2-3 hours?

    • I’m in school and face the same issue. Try to eat right before you leave for school as Meal 1. Squeeze in the second meal maybe between your 3rd and 4th. I have gym 4th so I eat right before we get started. Just bring the small second meal and try to squeeze it in anywhere around there. Then the 3rd is lunch. The 4th one can be after you get home/workout. The 5th is dinner and the 6th is 2 hours after. I hope that helped. E-mail me for any questions. Happy dieting!!!

  38. Greetings fellow Popsters, my name is Fatima and I’m French.
    I just started the 90 day Challenge today, bought all the groceries and cooked for a few hours so I could pack everything for the whole week. I’m a student so I don’t have much time to cook during the week. I paired this with Shaun T’s Focus T25 and hope it will get me the results I’m looking for.
    Just wanted to wish you all good luck in your fitness/ healthy journey!

  39. I just checked my BMI and found out that I’m underweight. I’m 21, 5’3″ and 97 lbs. I eat a lot. You know, the YOLO kind of eating and I don’t exercise. I don’t know what meal plan or workout to follow so I can at least gain some weight. Can you guys help me? I’m thinking of doing the beginner workout challenge but I’m afraid that I’ll lose more weight if I do so.

    • Hi, Jona. I think focusing on weightlifting and incorporating lots of healthy sources of protein, fats, and carbs would be really beneficial in your situation!

    • Saritah Helms says:

      Jona, consult a physician. There could be deeper health issues plaguing you and you don’t want to leave your health to the chance of the internet. Good luck!!!

  40. Hi all. Excited to start blogilates. Just wondering…how should I start it?!.. my intention is to aim to tone my body and lose all the excess fat (not saying I am fat but I definitely am chubby).
    Please and thank you.

    PS: I also want to fix my diet.

  41. Isha Pradhan says:

    Hey cassey! I’m from Nepal so the ingredients from your meal plan is quite not applicable as many of those aren’t available here. So any substitutes?

  42. Am I able to sub greek yogurt instead of cottage cheese? I really cannot stand the taste/texture of cottage cheese.

  43. I did a few of your exercise in the morning for 2 to 3 days…and since the day 2….when i wake up…my muscles pain like anything….is it normal????

    • Hey that is so normal! The best remedy for sore muscles is to work them out some more! If you start to feel STRAIN then rest for a couple days. Workout beginners are gonna feel that muscle pain until you build up the muscle to sustain the workouts.

    • well the pain is gonna be there eat some bananas this helps out also i believe glucerine also helps with the soreness sorry if i miss spelled it

  44. Brittany says:

    I am 16, 5’6, and about 155 pounds. I am following this plan starting tomorrow and I just wish I could find someone who has seen some results from following this plan! Please, if anyone could let me know if they have seen results from this plan or from another and where I could find it that would be great! Id’ like to lose around 20 pounds by july.

    • Brittany,

      I’ve been following this meal plan more or less and I am definitely losing weight. (I am also doing her monthly workout calendar.) This is huge for me since I never lose weight–no it’s not water weight.

      With that said, after awhile, the meals become monotonous, so I’ve been a little less successful at sticking to the meal plan as of late.

    • Hi Brittany!

      I’ve used Blogilates for years as my go-to for planning my workouts and last year I started using Cassey’s meal plans combined with her workout calendars – all I can say is WOW. After just a few weeks of following both plans pretty strictly I lost 10 pounds very fast. After that, I progressively lost more inches but was also seeing a lot of toning and definition in my muscles! If you follow Cassey’s plan and are also careful to be honest with yourself about how your body is responding to the workouts and meal plans (i.e. if you feel muscle strain, or if you feel like the meal plan isn’t providing enough calories for you personally) I’m almost certain you will see the results you want. In my experience, my body has never been in better shape than when I have regular kept up with the workouts Cassey posts, and the meal plan has helped with that even MORE.

      • Hi Emma – Your comment sounds inspiring. Thank you for sharing your experience. Makes me motivated to start this too! Cheers! All the best!

  45. Question: What you eat depends on your goals and how much you weigh, etc. What if a 110 lb girl followed this and a 225lb male followed this? Can you help me understand how this plan can be personalized depending on your weight and goals?


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