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. Marianne Valencia says:

    Hi, ate Cassey! I love your videos. You serve as an inspiration to all of us who aspire to get fit out there. <3 I have been following them since I was 15 years old. The sad thing is that I lose hope in the middle of my weight loss journey and I end up giving up due to varying factors. Then a while later that I start again, then give up, then start, give up, etc. I guess that's why I have stayed chubby, even now that I'm 17. I actually really lost weight last year but I gained them all back since last semester. Now I am trying to lose them again. I would really want to "shrink my fat cells," as you had pointed out in one of your vid but with the current stresses I have, I am not sure I have the energy and most of all, the time to workout! You see, I am currently taking up nursing and am in my 2nd year, 2nd sem. I get stressed a lot because of this and I tend to eat A LOT when I am stressed. What could I possibly do to continue losing weight in this current state I am in.

  2. Hey there,

    a really informative post. The fact with the water is one of the most important ones. So many people ignore this and wonder about why they dont feel good. Its a hard plan but yeah no gain without pain. So please post more of such articles ;)


  3. hey


    i want to stop eating rice bread want can i eat instead…please help me……………….

    • I just started this on Monday!!!! I am SO SO SO sore already but I am pushing through! So excited to see results!

    • Kylie Merrick says:

      Hi Monica! I know this struggle. When your body is craving things like bread and rice it is lacking nitrogen. To help kick these cravings eat beans, fish, meat, and nuts. This should help that craving by increasing your intake of the things listed above. Also what worked for me was I LOVE pasta and bread so I started eating wheat. There is barely a taste difference. Hope this helps!

  4. Katie Smith says:

    How have people been cooking the black beans? I got dried beans and have no idea how to cook them so they’re not plain and gross. thank you!

  5. Hi. This might sound silly but can I use this plan to gain weight?

  6. Is there something I can substitute the edamame with (I really don’t like beans)?
    Also is there a substitute for the Roma tomato?

  7. Madisonn Cleary says:

    What is a good substitute for the oatmeal??

  8. hye, im very excited to startup this meal plan and workout. can u tell me how many calories is each meal and how much calories do u burn when workout?

    • Hey Ayesha
      I have also just started with following the meal plan.. You can find the calories of the meals on the meal plan too, but I don’t know how many calories you burn with a workout. I’m very curious to know this too!!
      PS I’m from Belgium so sorry for my English :)

      • hey both of u, Im Nabila…pronunciation is Nabeela and I have just started this 90 day challenge….keep me updated with your fab results

  9. I can’t find the meal plan got the calendar

  10. Wait so are we supposed to eat the same meals every day? Or am I reading it wrong? Can anyone help me?
    Anna xxx

  11. Tuba Khan says:

    Hi Cassey.
    I Had my 3 C-sections. My youngest daughater just turned 1. And my second one is 2.5 years old.
    Now I only have to loose 8-10 lbs. I already loose 15lbs with diet. I have a big belly and lower belly too becoz of C-sections and need to work on my hips too. My cousin refer me she followed you and she has new perfect shape body now. On December I will go to back home after 5 years and I dont want them to see my unshaped body so please help me out becoz I Dont know where to start?? How to start?? What to do??
    I Am ready to accept all kind of challenges.
    One last thing as I told you I have 2 very young kids so I dont have too much time for myself.
    Thank you waiting for your quick response and supper plan.

    • Hi Tuba.
      Have you looked at Cassey’s muffin top and obliques workouts on youtube? Also you could try her beginners 30 day workout calendar as it is shorter than her normal one. Hope this helps (:

  12. Hi Cassey,

    I am so inspired by your pop pilates and that i really wanted to follow the challenge. Well I am bit confuse because which challenge i should follow as my aim is to loose weight without getting loose skin. I am afraid i might get loose skin because I will have to loose around 50lb. my current weight is 176Lb and 5’4ft tall where i do fall under obesity :(. Please guide me which challenge should i follow. I have also seen the all new beginner’s work out. I really need your guidance here.
    Looking forward to hear from you soon xoxo

  13. MissLaloux3 says:

    I was wondering of it would be possible to substitute the first meal with a Boost high protein shake, as they are similar in nutrients. Boost high protein rich chocolate has 240 calories, 15 grams of protein, 6 grams of fat, and only 33 carbs.

  14. So I haven’t seen many reviews for this in a while, but I’m considering starting this meal plan with the September calendar next week. I was just wondering who has done it and what kind of success they had with it? I have almost completed the Beginner Calendar and honestly was hoping to see more of a difference after a month, so I was thinking maybe following a stricter meal plan would help with that.

    • I was thinking of doing the same thing. I’m almost done with the beginner’s calender too and haven’t seen as much of a difference as i hoped as well. I hope that starting a meal plan will help with that.

    • i’m also thinking about doing this diet with the September Calendar so maybe we could talk/work together while we do it. I really want someone to do it with so we can experience it together and encourage each other.

    • Hi Emily,
      When I first started exercising regularly I followed this meal plan along with the monthly workout calendar and I got fantastic results! I didn’t keep up with it after the 90 days were over unfortunately, but I’m about to start it again tomorrow and I’m really excited about it. I’d definitely give it a shot if you want better results. It isn’t so easy on your wallet though.

    • Hi!
      When it came to the beginners calendar, I took part in it, but I also did the 30 day challenges (ab challenge, journey to splits) while maintaining an active job (working at a self cleaning children’s centre). I saw results because I was doing more than was given to me, so ultimately it’s about how you go about it. I was also eating healthier and making better choices which is probably why i saw results, so ultimately it’s down to how hard you work :)

  15. Is it okay if I switch meal 2 with meal 4? I want to work out in the morning before I go to school.

  16. Kornelija says:

    Yay the blogilates vidoes have helped me a lot! I’ve gained so much confidence and love working out with Cassey!

  17. Since for Friday is Popster choice can we also do dance…I personaly do the latest exercise you post everyday till you post a new one and after that I dance to Kpop dance choreos ( I learn them step by step and practice them on and on for a whole day )…So is it okay if we do dances???

  18. Hello fellow POPsters! I signed up for the newsletter, but how do you access the monthly calendar? It needs a password. Thanks!

    • Check your email inbox! The passwords are sent to suscribers every month :)

    • If you signed up for the newsletter you will get an email when each month comes to an end that contains the password for the following month. Hope that helps!

  19. elizabeth says:

    i dont know how to do this plan. i go to school from 8am-3

  20. I LOVE CASSEY!!! I first saw a workout butt Pilates video of Cassey’s on a website and tried it out two weeks ago and I loved it so much that I swear by her workouts now! I was so happy to see that she has video for downloading and DVD’s to buy as well. I first started my healthy journey to living last March due to my doctor telling me that I was borderline pre-diabetic and if I didn’t lose weight that in 10 years I would be diabetic. I walk/jog, all different variety of dvd, cycling on my exercise bike and eventually weights will be included. I used to be a junk food junkie but I eat small portioned healthy meals each day plus my water intake. I was weighing 158lbs last March and know I am at 146 lbs. and building muscle. I know for many you think that is not a lot of weight but it is for me standing 5ft 3in. Diabetes runs in my family and I refuse to become a victim to it! So to find a cheerful instructor like Cassey Ho with a great personality(it seems) is awesome!

  21. I am severely allergic to peppers and will not be able to put them in the meals on the plan but I know that they help with losing weight , is there substitute that will accomplish the same task? or should i just make the meals that have peppers without peppers?
    Thank you!

  22. I used to be suggested this blog by my cousin. I’m
    not certain whether this publish is wwritten by him as
    no one else recognise such cetain approximately my difficulty.

    You’re wonderful! Thank you!

  23. 50 min plus 2 rounds of another video is not too much ??

  24. Hey All, I work full time, and want to start the 90 day challenge this Monday. I am having trouble with timing as we don’t get home to workout until 5:30, how do you get the protein drink, dinner and another snack before 9pm?? Any suggestions would be great!

    • I know this sounds like a lot but it works. If you wake up earlier and workout you will feel better in the morning; plus I get it over and done with. Then when I get home from college I do some work and pass out on the couch because of all the soreness making me sleep earlier.

  25. Heather says:

    I think it’s time for an updated meal plan, 4 years is pretty outdated, don’t you think!

    • Despite how it seems, the basics of nutrition haven’t changed much in the past 5, 10 years. Don’t worry about the “Perfect” plan, tarting imperfectly now is better than starting perfectly in the future.

  26. I work fulltime and cant get a workout in until 6:30 PM. How could I rearrange this meal plan?

    • Hi Andrea,

      I’m in the same boat. For this…
      Monday and Wednesday my workouts start at 6:45pm and here is my plan for those days:
      Breakfast 8AM
      Snack 10:30AM
      Lunch 1PM
      Snack 4PM
      Workout 6:45
      Post workout shake 7:45
      Dinner 8:15ish
      I go to sleep around 10:30

      The other days of the week I workout at 6AM:
      5:45AM Snack
      6:00AM workout
      7:00AM shake
      9:30AM breakfast
      12:30PM lunch
      3:30PM snack
      6:45PM dinner

  27. Callista Min says:

    Does “2 rounds” mean 2 videos or going through the whole playlist twice?

  28. It would be really nice if you could create a meal plan that is more affordable. Cant really afford that much protein powder and meat. Thank you!

    • A great alternative is just to drink a glass of chocolate milk. It’s a great energy source and protein replenisher. We learned that from a nutrition class I took, hope it helps!


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