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. How do you change up the meals?
    Or did you guys eat exactly what the plan says every day?

  2. How do you change up the meals? Or did you guys eat exactly what the plan says every day?

    • Hey Charlotte,
      there used to be a 12 different weekly plans so that you changed up the meals every week but I couldn’t find the rest. I am really upset about that. However, it says the “complete 90 day challenge” so may be I couldn’t find the rest?

      if somebody could help me (may be they have the meal plans saved?) it would be appreciated!

  3. I would like to know if milk really is that bad for you?…. I amd still growing ( cause im 13) and dont know if I should stop drinking so much milk becuase my weight hasnt changed over the last 3 months i have been doing this… or should I even be eating less at 13 years old …

    • Milk is actually really good for you, especially if your still growing, as it provides calcium, which makes your bones healthy strong, and gives you nice teeth and nails. If you’re worried about your weight, just try eating clean, which means avoiding processed foods whereever possible, (like sweets, cookies, and shop bought health foods) and eat more natural foods, lots of dairy (which you are doing) fresh meat and fish, if you can, and fresh fruit and vegetables, and nuts. But remember, you are still allowed a little treat every now and again, and you are beautiful, no matter what weight is. Your beauty doesn’t depend on your body size. Hope this helps <3

  4. I have previously followed the week calendar and it helped me so much to lose weight!
    However since I started uni I have gained them back and I wanted to start the 12 week meal plan again.

    But it is gone!! The link only gives access to the first week meal plan why is this? where have the rest gone?

  5. Hey guys, pretty new here. Do I have to pair the calendar with my own cardio or is it enough to lose weight? I’m 5’1 and 85kgs so I’m VERY obese. I wanna lose atleast 35kgs. It will take time, I know. But hopefully I can lose atleast half of it by the end of this year. I’ve lost 15kgs before (3x actually), but I would always gain it back because of stress, depression and binge eating especially. I’m turning 19 soon, I’ve been dieting since I was 7/8. I know if I keep trying I will get there someday. :D

    • Im no expert but i would advise you to do weight lifting. I have done all kind of workouts and weight lifting is most affective to burn fat. I would recommend to do some classes, its more fun and you will push your self more with a crowd. I do crossfit 4-5 times a week, it is for everybody because you can always scale your weight. Then just water and clean eating, just try to have fun with it and don´t punish your self if you fall down. Good luck

    • Mar Aragonés says:

      Keep trying!! Camille!!

      I give you all my support to do it because YOU CAN do it! I’m sure you can!! I would recommend you to introduce small changes in your life so it may be easier!

      Good luck in your journey to a new life style!

      • that was really nice i bet i cant find any thing to help me lose weight because im really trying but my mom keeps telling my dad that im to fat to do any thing

        • Keep trying, prove everyone wrong. If you believe in yourself you can do it and there is no point in listening to anyone who doesn’t believe in you… Honestly xxxxx

          Just keep looking forward, I know it’s a slow process but it will never become any quicker. Just think if you start now in a years time you will have lost lots of weight but if you start in a years time then it will just mean that you have to wait two years to fell that difference.

          Also find something you love to do, and getting up and doing that ( whether it be painting, walking, cycling, singing etc.) will mean that you are more active and also distracted from food. In other words, don’t get obsessed with being healthy get obsessed with being happy and healthiness will follow.

          All of my luck to you :)

    • that was really nice i bet i cant find any thing to help me lose weight because im really trying but my mom keeps telling my dad that im to fat to do any thing

  6. Hey guys, I was just wondering how to actually keep motivated to stick to a certain meal plan/ workout plan? I’m 14/15 and I know that most people would think that it is unhealthy to go on diets etc. at this age? but I feel really self conscious when I think about my weight etc. one of the problems I got is that I love to eat and I don’t care about how much calories there are in a certain food, but I later regret and complain about my weight. I just never seem to be able to find the motivation to cut back on junk food etc. or exercise because my parents doesn’t think of exercising to help me. I am going to try this soon because recently I found out that people who I didn’t know personally described me as flabby so I really want to change and I was wondering I can have some tips on being motivated? ^^
    btw my email is ‘[email protected]’ if you want to message (:

    • In my personal opinion, the best thing you can do is eat healthy and exercise. When you go on a diet you have the mindset of a diet, like there will be a day when its over. But when you just eat healthy it turns into a lifestyle. If that made sense? Also, everyone binge eats. Sometimes you just lose self control and that’s completely normal. You shouldn’t beat yourself up about it.. I started this yesterday, and I honestly already feel much better about myself. Another thing that I have personally dealt with is when you only want to lose weight because someone has insulted you, you never carry through with it.. You have to want to change for yourself, not for others. Its a process, you just have to be mindful of how you will feel after you eat junk and how it affects your mindset. Good luck. :)

    • I’m the same age as you are and I started the beginners workout calender at the beginning of this month. Before this, I didn’t do any sport at all and I would just be lazy all day long. Then one day I decided I wanted to change, so I looked up this site (a girl I know adviced it to me a long time ago) and started working out. I discovered that it’s very fun to do! I have to admit that i don’t eat very clean, but at least i’m exercising now :D
      If you don’t want to do a meal plan, try to do a calender first and eat a little less junkfood. And don’t worry if you lose self control, it’s natural (yeah i do so too) and even Cassey says it can happen. Just try to correct yourself as quickly as possible.
      Yaaay let’s work hard to lose all that belly fat :D We can do this!!
      (hope my english is allright :P)

  7. You’re link for the 90 day challenge is not working

  8. Where and how do I print the 90 day challenge meal plan? I can not find the link!

  9. Alison Joyce says:

    Hi Cassey!!! My names Alison and I’m a huge fan! I love all the workouts and recipes you post. One problem I have is I love smoothies but I hate hate hate bananas. I PROMISE I have tried so hard to like them. I wish I liked them since they’re so useful in a bunch of your simple recipes like the pancakes and smoothies. Any replacement suggestions? Second, is there any way you could make a cheap clean eats video that lists all the ingridients you like to keep stocked in your house that you use a lot? Not fruit and vegetables necessarily but like Oat flour and stevia. Thanks so much!!!

    • Experiment with using pureed pumpkin or applesauce in place of bananas. This works especially well in cooked recipes, probably not as well in smoothies. Maybe try another creamy fruit in smoothies, like mango.

  10. I have registered and confirmed by account a couple of days ago but a nothing has been sent to me. does anybody know why? what can I do?

  11. Hi
    I have been on the Juice Plus diet since last April and lost 3 kgs. I have stook to the plan and have ate clean the whole time, I go to the gym 3 times per week and live a pretty active lifestyle. I am a little disheartend that I only lost 3 kgs. This motivated me to look at other diets and I have found your page on the internet. I do have polycystic overies and hypoparathyroidism, which I believe is makin it harder to loose the weight. However, I thought clean eating for 1 year would help this and balance my hormones.
    I think your page is brilliant the Juice Plus has left me a little confused now as my Mother is on the Slimming World diet and is not eating clean and has lost 2 stone since October. My Mother doesn’t exercise.

    I am getting married in December this year and want to feel nice on my wedding day. can you advise on the following please

    Are your meal plans clean eating, no low fat foods like greek yogurt, hummis, cuis, cuis etc

    Looking at you meal plans this is more than what I eat at the minute, I wont put weight on will I

    Would I be best reducing my eating plan on the days that I don’t work out? I work out 4 imes per week.

  12. Olivia Taylor says:

    I’ve been following this meal plan for the past 3 weeks or so and I was curious if there was another snack or meal we could eat around 4:00 or so…I wake up at 5:40 to work out and I’m at school until 7:30 and can’t eat till 8. It’s impossible to space these meals out without starving myself. Thanks!

  13. Is it possible to sub pearled barley in for the oatmeal?
    I’m studying abroad in Italy at the moment and can’t seem to find oatmeal ANYWHERE in stores, and it’s frustrating as all heck. I just want to start a meal plan so I can finally lose weight and get in the shape I want to be in!


    • Hi Holly,
      i’m italian and i can help you. We have oatmeal. you just need to look for AVENA or FARINA D’AVENA in supermarket and you will find it.
      bye bye

  14. aricka mullins says:

    Hi cassey ho I never have any time to work out what do I need to do?

  15. Hi,
    Could anyone tell me what’s best diet or meal plan for a breastfeeding mom? is this 90 day challenge will works? I want to lose weight but not too intense or too strict because I still breastfeeding. Thank you :)

    • I think you might like the Zone. I recommended it to my sister after she had my niece. You can eat normal foods but you eat a “block” of protein, carb and fat at every meal. You base the number of meals you eat a day on your activity level. On less active days you can cut out a meal without feeling deprived or hungry. She also walked 30 min a day and the fat just melted off her body. She lost 8-10lbs a month until the baby weight was gone. It is easy to do because at first you can photocopy the block lists and shove them in a purse or diaper bag. This allows to you to eat out easily. Ask for a to go box when your meal comes and make yourself a nice 2block meal and put the rest in the box for later. Once you know your blocks you Don’t have to count anything. You can have treats on this program as long as you follow the rule of protein, carb and fat so say you want ice-cream, you have some meat with no breading at dinner and some green veggie and no added fat and then right after you finish your dinner you eat your block of ice-cream. I am more restrictive and only eat my treat on Sunday. I do eat things like pancakes during the week though but opt to make my own organic ones in the right sizes and freeze them so I have a perfect block and I’m not tempted to overeat. I hope you find something that works great for you. I think the best advice I can offer is this; find a eating and workout program you can always maintain. When we try too much to fast we often break our word to ourselves leaving us feeling condemned and defeated. So find something you can really stick with and keep your joy and motivation in tact! That has helped me more than anything else because I don’t have moments of feeling like I failed or let myself down.

  16. Hey, yall…..just curious. Is it 1 hour consecutive or 20 mins here, 30 mins there, etc…..?? I’m working out between twin nap times(because they never nap at the same time lol) and 30 mins for nap time and 30 mins for bed time would work super awesome for me. Just wanted to make sure I’d still get results that way though.

  17. NicolaNinja says:

    So happy to start this

  18. HEY! I just want to tone, not to lose weight. THIS CHALLENGE WORKS FOR ME? Cause it looks great! I’m a begginer.
    Thank you I’d really appreciate your help.

  19. Hi,
    I have always had a good figure but recently I have a sorta muffin top. I wanna loose weight but I can’t starve myself. Any advice?

    • Aesha Al Jowder says:

      Hey Sascha, My advice is to eat, but eat clean it makes a huge difference. Learnt from Cassy.
      good luck xx

    • Do what Casey recommends! Drink loads of water and have small portions every 2-4 hours. It’ll boost your metabolism! Hope I helped :) also do as much exercise and try eating clean or have a balanced diet that you’re sure you can stick to

  20. Hiya! i not really a a healthy person and i want to be more healthy but the only thing that holds me back is my asthma. I really want to do workouts and eat healthy and stuff but i keep having asthma attacks! so i was wondering how to still get fitter? So if anyone has any suggestions then please please let me know! :)

    PS. – does anyone know if it says on the meal plans how to make the food and what to do?


    B xx

    • Charlotte says:

      Hey! Fellow Asthmatic! I have a fairly severe case and I can do these work outs fine! Just have your inhaler near by incase it gets a lil hairy! the more you workout and lose weight the better you’ll find your asthma getting :) hope this helped!

  21. 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

  22. 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?!

  23. 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 :))

  24. 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!!!!!

  25. 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…. :]

  26. 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.


  27. 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

  28. 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!

  29. CONSTANZA says:


  30. 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?

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

  32. 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

  33. 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.

  34. 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)

  35. 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

  36. 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?

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

  38. I’m gonna do this.

  39. lets do it

  40. 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.

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

  42. 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?

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

  44. 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.

  45. 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?

  46. 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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