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. I want to try this but I don’t eat anything in meal 6 (I hate cottage cheese and strawberries). Does anyone know a better substitute? Maybe yogurt with granola and some other fruit on the side?

  2. Can i get help, i am trying to open the meal plan but i can’t see it.. please help me

  3. So I did this diet for about a month and was losing a lot of weight. My goal is to maintain my weight ans build muscle. How do I still follow this diet plan but not lose weight?

    • Add more calories, specifically protein. Use a macro calculator based on your body and goals to find out how many more calories and protein you need, and find foods that will fit in with this plan. In case you didn’t know, what your goal is called is ‘body recomposition’, so maybe try getting some info on that (I didn’t know what it was called for the longest time :P)

  4. If I can’t have cottage cheese, is there anything I can substitute for it?

  5. Does anyone want to start with me? I’m looking for some inspiration so I can stick to the plan :)

    • Hi MJ,
      Hope all is well.
      I am also beginning a 90 day challenge today.

    • Hey there! I’m also starting my 90 day challenge today, hope we can get in touch and do it together :)

    • I have been on the plan for 5 weeks now and have not lost any weight. I’ve been following the plan carefully, working out 5 days a week and am getting discouraged. I was so sure this plan would work but apparently not. Not sure what I’m doing wrong.

      • Don’t give up! You can be so close to losing weight and if you quit now you might just destroy that hard work you have pushed yourself to do. All that progress you have made, i’m so happy for you! Please do not give up, because everybody’s body is different. As a popster, I’m so happy that you have dedicated 5 weeks to yourself/body! KEEP GOING.

  6. Hello!
    Can someone please tell me how match calories do I burn when I’m doing cassys pop cardio fat melting routine. More or less please need to know thanks for the help friends :-)

  7. Laura Kristensen says:

    I want to do this so bad, but i have pku. When you have PKU, you can’t have much protein -also you are a vegetarian. The meals have very high protein of course, cause it’s good for your body. If you have any other ideas with fruit, and vegetables. I have my own bread and pasta, with high fibre….so that isn’t the problem.
    I really want to do this, so please if you see this help me!;D

    • Hey, you should probably bring this up with a doctor or a real dietitian in order to get optimal results, but don’t let it hold you back!

  8. why i cant see this meal plan,i open site and this is not meal plan this is just text not meal plan!!

  9. Can I have like another veggies that is not steamed if I don’t want the sweet potato? Please help!!

  10. I’m starting the challenge today and going to be writing about my experience and results on

    Hopefully I see similar outcomes as many of you!

  11. so for the 9 day challenge we are supposed to eat the same thing for 90 days or is there more than the one week of the plan

    • Christine says:

      If you look in the Meal Plan tab under #Newbodymakover (12 weeks) that’s where you see each week of the 90 day challenge

  12. Hi,i need to loss weight in a month cause i have a prom night next month , can you help me??

  13. Oh.PanDuh says:

    Would be nice (helpful) to include a shopping list of items- :)
    cant wait to give this challenge a try. Mother of one- full time job- part time student

  14. The only issue about this meal plan is that it isn’t gluten free. I have a gluten sensitivity.

  15. Hello everyone :)
    I’d like to follow the meal plan, but I’m allergic to (brace yourselves) eggs, almonds, fish, soy, sesame and every kind of seafood, nuts, peas and beans…
    I know it’s pretty bad and I wish it was a joke hehe. Any recommended substitutions ?
    Lots of love :D <3

  16. Vanathi says:

    Hi! Ok here is my problem, the diet is very hard for me to do for many reasons, 1 being I don’t know if it is safe for a 15 yr old to diet this way, second I’m Indian and vegetarian so it is very hard for me to follow that diet mainly because my grandparents live with us and my dad goes to work so my grandparents cook our lunch which is always rice. What do I do? The only time we get to really have a tasty meal is at dinner because my dad comes home at that time. Please help, is there anything else I can do with my diet which can help me lose a lot of weight(around 100 lbs) but not go on the diet plan posted?

    • Well, how much do you, at least, weigh? I am 14, 15 in a week, and around 114-115 lbs. I’d like to lose some weight too. I lost 11 lbs in 4 weeks, training regulary abd eating half of I should. But start slowly, take one week trial, so you can see what fits best to you. And in which area you would like to lose weight?

  17. Hi im just wondering if i should finish the beginner calendar before doing this challenge? or an i just jump right in

  18. I hate cottege cheese. Like really. If it’s secretly inside things I don’t mind but I cannot eat it solo. Is there anything at all I can substitute the cottege cheese for! :(

    • Hi Nicole!

      To get the same protein value of cottage cheese you can substitute one cup of cottage cheese for two hard boiled eggs, six ounces of pork ham, or six slices of turkey bacon.

      Hope I helped!

  19. I can’t find the meal plan. The guid say that I should print the meal plan out but I can’t find it. Please help me.

  20. 4 weeks in Portugal and cannot do any workout videos!

    Hey cassie <3
    my name is Leo, girl, 15 and I need your help: On Sunday I´ll be in Portugal for 4 weeks and I haven´t got any wifi there (in the middle of nowhere in the mountains). I´ll try my best to stay strong on my clean eating (up to now it is approx. 1 year) and to be active all day. But one thing is missing. So I mean the workouts, which I do 5 to 6 days a week.
    Are there any kind of moves which I could keep in mind and do it 5 to 6 times a week, e.g. squats and bicycles?

    thx allot for ur time to read my silly problem,
    XOXO Leo<3

  21. Can this workout calendar be used after the beginners calendar? If not, what is the best suggestion for once the four weeks of the beginner calendar is completed? Thank you!

  22. Brittany says:

    I just started the challenge and I am finding I am having a hard time with how much food there is. I don’t usually eat this much food, and I am feeling incredibly full. I want to do my work out, but I am afraid I will throw up if I try. Any tips or advice to help me get passed this?

  23. I have a soy allergy and an almond allergy. How do I substitute soy/nut products?

    • Use coconut milk or hemp milk for the milk. And use Pea or Rice protein for the proteins. Swap almonds for another nut/seed you can eat like pecans or sunflower/pumpkin seeds

  24. I’m in LOVE with this site. I just wrote out my grocery list, but I was wondering what another drink option is besides water. Obviously soda is a no-go, so I was wondering so other substitutions. Thanks y’all!(:

    • Try and make infused water by placing sliced fruit like lemons and strawberries in your water. You can also drink unsweetned hot/iced tea (green tea helps boost metabolism) , and probably selzter.

  25. Hi guys;
    I just canot open the 90-days meal plan, I cannot.
    I’ve entered more than 20 times my e-mail and password, but it doesn’t work.
    Does someone know how to remediate?


    • In the bottom left hand corner there are tabs which the meal plans are in, it took me a few times to work out where it was as well!

  26. Is the 90 day challenge better than the 12 week #newbodymakeover ? I don’t know which I should do?!

  27. Ngoc Nguyen says:

    Hey guys, can you guys help me?! Today is my first day of 90 days challenge. Can I not taking whey protein powder? My family keeps telling me that protein powder only works when you lift weight. Please help me!

    • Jacklyn says:

      whey protein isn’t a steroid (ie. saying it doesn’t ‘work’ is completely misinformed). Its just an easy way to get a lot of protein (you need a lot to build muscle). I’d consider her schedule as kind of body weight training, which means you will still be gaining muscle. You could find alternative protein sources, but that will probably skew the macros she has set up for this and will probably increase your caloric intake

    • Giovanna says:

      You are lifting a lot if you’re following Cassey’s calendar. Lifting “weights” doesn’t necessarily have to be dumbells. Cassey has you holding your entire weight in a lot of her videos. :) so I mean you don’t have to take the protein powder, I don’t take it either. But that’s also for personal reasons. I would suggest you take it and follow the plan as closely as possible but if it’s a problem for you I would say don’t sweat it :) (no pun intended)

  28. Hello To everyone!

    Quick question for the 90 day challenge:I’ve just started and I am also following the workout calendar for beginners is seems to me though that 1400 calories and just 25min average of workout aren’t enough for a weight loss( I want to lose 20 pounds).Should I cut some stuff of the meal plan off?


  29. So here’s a little motivation for you guys just starting or in the middle of the 90-day challenge. I did this challenge in September of last year, and I was in the best shape of my life. I am 5’2, and weighed 135 pounds. I’m kind of upset to say that I didn’t finish the entire challenge, but at around day 30 I weighed in and I was at 121 pounds. So in a month I lost 14 pounds. And I gained muscle, felt so much more confident, and felt so much better all around. My friends and family were starting to notice. When I visited my best friend who I hadn’t seen in a year, she just looked at me and gasped because of how different I looked bc of the weight loss. It was incredible. It took some work, preparing all of the meals and always fitting in time to work out, but I found a way around it, and it was so so worth it.
    So please, don’t give up. And try this 90 day challenge because I am living proof that it DOES work!! :) Thank you sooooo much Cassey for this and for all of your workout videos and your help, I love you!
    <3 Gabby

    • Great job! You totally inspired me!!!

    • Mariangely says:

      I’m so scared but I wanna do this now!

    • so for the 9 day challenge we are supposed to eat the same thing for 90 days or is there more than the one week of the plan? well congrats to you I am the same weight and height hope to see change soon I used to do high intensity workouts but cant anymore because I have a heel spur cant do any cardio except for swim which doesn’t fee like a workout

  30. got a problem i cannot open the meal plans :o

  31. I’m doing my usual workout plan that i already have, but when should the workouts be performed?
    what time of the day is best and inbetween what meals?

    • Usually around in the morning or mid day. Or at least that’s what I do. It’s a good way to start off your day!

  32. kaitlyn says:

    wait so do we workout an hour a day plus the workout on the calendar or just the calendar workout???

  33. I didn’t have sugar free jam for my cottage cheese tonight so I just used 2 frozen sweet cherries(thawed) chopped up. It was so delicious! Day 1 down. : ) I’m so proud of myself!

  34. Does any of you know how much you can lose with this diet?? I want to lose about 20 kilos of fat ONLY (44 pounds) and build about 10 kilos (22 pounds) of muscle . Do you know how much time can take me?? I just want some approximate dates. I wanna look my best when I get to college but I also want to keep the weight off

    • As far as I know women cannot built much muscle fast. I would think this kind of goal would at least take you 1-2 years maybe? On diet to loose weight you will not built muscle on the same time in a way that you will build that much kilos. So maybe instead of focusing on a goal like yours maybe try doing every workout on the calender and eating clean could be a good goal and then you will see the kilos drop and you can then focus on your next goal?
      Good luck!

  35. I really want to do this but it can be costly and difficult hope it works

    • Hey Emily!

      I just started this plan as well! I was worried about cost- knowing that eating healthy generally is more expensive. But I looked at what I would normally eat on a weekly basis, and it turns out this plan is actually SAVING me around 50 dollars a week! Giving up alcohol and sweets- going out to eat with friends, it’s hard, but a meal going out was around 15 dollars average, while these meals are 5-10 each and are so GOOD for you and delicious!!

      You should definately go for it!! Good luck!

  36. Hey I was just wondering which one people preferred to do this or the 12 week plan

    • Gaby Mend says:

      Personally, I like both, the differences I felt were that for this one I always felt full, what didn’t happen with the other (maybe because I often lost meals because I didn’t have time to prepare my snacks or meals), but there’s less variety of tastes and foods in this one that the other, or maybe the dressings and tasty meals (because you don’t really feel on a diet) are what reduce the quantities and that’s why I didn’t feel full, may be. Another thing is that for the other plan there’re many specific things you need to buy, so sometimes I couldn’t get all of my groseries in just one store, and in my case, if I hadn’t had the time to cook a meal during the week, I would end up with things in my fridge by the end of the week and get out of the plan. Plus to me it was easier to cook all my veggies in the morning and pass my meats for the next day from the freezer to the fridge every night (which is what you generally need for this plan), so I would regularly have time and no skip a single meal with this plan as it was easier to follow at less to me. Also snacks are fruits, nuts and proteín shakes which you only grab and take so it’s not time consuming, not messy in your bag if anything opens. So both are good, both are nutricious, one has more variety than the other but it’s a little bit more of time consuming. I tried both but to me and my lifestyle this one adjust better, even though is good to have the other one on hand to add variety if you start to get bored of the same tastes. Whatever plan you take I wish you best of luck!

  37. I find it so hard to find meal plans for myself as I don’t eat eggs or chicken… there a chance you could do a post of alternative’s to these? please
    PS I love all your video’s all the way from Australia

    • I’m the same way with the eggs…and seafood. I won’t eat either and every meal plan I find has lots of fish and eggs.

    • Try checking out some of Cassey’s vegan meal plan options. I am vegetarian and all of the vegan meals are very tasty! Sometimes it is hard to get used to eating things like tofu, but I swear you can eat it with anything and it’s really good.

  38. LuLukitten says:

    Hi, guys , when I check this meal plan, it says” 1/2 cup ” . I’m wondering how do u guys calculate that 1/2 cup. I think 1/2 cup green leaf vegetables and 1/2 cup mushroom definitely are not the same weight! mushrooms are much more heavier than spinach !!! I also do research that 1/2 cup= 4 oz= 115g . So, my question is: When I calculate food, do I just fill up the cup or calculate by weight?
    thanks for helping, love all of you,

    • It’s confusing you because ounces can be used to measure volume (how much space something takes up) as well as weight. But volume ounces are different than weight ounces. For example, 4 ounces of volume make up 1/2 cup. But 4 ounces of weight might be different volumes (different sizes) for different items.

      Generally, liquids are measured by volume and dry goods are measured by weight. BUT, when it comes to cooking many recipes measure everything by volume because it’s so much easier to use a measuring cup or spoon than to use a food scale. So, it can be confusing. But as long as you remember that there are two measurements that use the term ounces then you should be able to figure it out.

      If you see it as “1/2 cup” that means VOLUME. So, stuff it into a measuring cup. You’re right, 1/2 cup of lettuce will weigh fewer ounces than 1/2 cup of mushrooms. So use the measuring cup.

      But if you see it referenced in ounces, like the chicken or fish, then that is supposed to be weighed.

      I know it’s confusing.

    • Hi! I live in the UK so we don’t measure in cups but one cup is equal to 236ml, which you can measure in a measuring jug! I hope this helped :)

  39. Hey guys, I’m just kinda worried because I go to a boarding school and the food there is EXTREMELY fattening. I also have a lot of curricular commitments and I don’t know if I should start with the beginners plan or not, please help :)

    • Maybe a good option would be to substitute your boarding school food for healthier options (fruits and stuff will help) and to do the Beginners Plan if you don’t have time for 1 hr. I’m in a similar situation as I’m in my last year of high school and so have to study a lot + I play violin, and that’s what I’m doing.
      Hope it helps!
      Smiles =D

  40. Maricela says:

    What if you workout in the morning?? Do I switch meal 2 with meal 4?? Or is it ok to keep meals as is, and just eat meal 2 after working out? HELP!! Wanting to start tomorrow! Thnx!

    • Ooohh yes I would like to know this too! I workout in the morning as well (right when I wake up), but I noticed that meal for says something like “meal 4 or post workout meal”, so i’m assuming it’s okay to keep it as is?

  41. Your weight is a balancing act, but the equation is simple: If you eat more calories than you burn, you gain weight. And if you eat fewer calories than you burn, you lose weight.

  42. Is there a meal plan for someone with nuts(every kind), sunflower seed, and soy milk allergies?

  43. Does someone knwos how to print it?

  44. I have been looking at following the 90day meal plan, however I am slightly confused on how to follow it.
    Do you eat the 6 meals on the days that it says for the whole 90 days and that’s all you can eat? or do you have to pick and chose meals? Also what exercise routine should be followed if your a beginner and new at this.
    Please answer so I can start asap!

    Many thanks :)

    • Hi, you need to eat all 6 meals on the days it says, but you don’t HAVE to eat the exact same ones all the time for 90 days, Cassey says you can substitute romaine lettuce for other leafy greens, protein powder for cottage cheese or Greek yogurt… And it’s fine if you change a meal, as long as it’s about the same nutritional value, and also don’t forget to have a “YOLO” or “cheat” meal every once in while (like 1x a week) for your sanity. This meal plan can be followed as written, but I think you’d be fine changing some meals, as eating the same thing for 90 days can be boring.
      For the workouts, if you’re new and never done Pilates before, I recommend the Beginners Calendar ( ) or if it seems too easy for you, start on the April calendar, if it’s too hard at first (completely normal as you’re not used to it yet ) wait until you’re stronger and stick to the beginners one. It’s very effective. I’ve seen people on the app with amazing results with it.
      Wow sorry that was so long, I hope I answered your question.

  45. Help, I don’t like cottage cheese or jelly. Any recommended substitutions? Thanks!!!

    • mariann says:

      she said that you could replace cottage cheese with nonfat greek yogurt

    • mariann says:

      how would it change the results if i didnt follow the meal plan but still ate healthy and did an hour of cardio 3-4 times a week alongside the workouts on the calendar?

  46. Hey, i’m doing the 90 challenge (even though that was ages ago) and can i not have meal 6 because i don’t have enough time in the day to have the last meal??

    • I also don’t have the time to eat all the meals, I have been skipping the post-workout meal and heading straight to dinner. i don’t see an issue with skipping the last meal, or perhaps adding a little to your meal 5?

  47. I hope all of you are doing well in this challenge!
    Soooo eggs make me wicked gassy. Is there any kind of sub I can do a few times a week?
    Thank you! Good luck if you’re doing this!

  48. samantha says:

    i cant see any of the meal plans, can anyone tell me what the regular meal plan is


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