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!

  • Sakshii

    Hey Cassey!! I’ve got to say I have found just the motivation I have been looking for! I cant seem to be able to find the meal plan though! please help! Thank you xxx

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  • izzy

    I honest to god love you :)
    I want to start the 90 day challenge today but I can’t seem to get the meal plan, help?

  • Ivy

    I have a question. When you say pick 50 minutes worth of blank and blank is that combine? Or 50 minutes of each?

    Thanks :)!

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  • Jo

    Hey, I live in NZ and Tilapia (the fish for tues, wed, and sat) is banned here. Is there another type of fish or meat I could sub this for? Thanks :-)

    • Nic

      Why is tilapia Banned there?

  • Desiree Rodriguez

    Hi everybody.
    Recently I have accepted the fact that I am not comfortable with my body and the only way that was gonna change was if I did something about it. I recently did a detox to get rid of my toxins, and this Monday I will begin the 90 day challenge. I can’t wait to begin my new chapter in life.
    However I have a quick question about it. I am not a great fan of cottage cheese, let alone low cottage cheese, but I would like to replace it with something that has the same effect on my body. Can anyone please help me?

    • Larissa :)

      hey! i suggest plain lowfat greek yogurt. If you need you could also add a little bit of flavoured protein powder for flavour

  • Katharina

    Hey Cassey,
    so first of all I must say: I love your videos! I started doing pilates with you about a year ago, and it made me feel so much better and stronger…every now and then I check out for some recipes and just to see what ou’re up to. You really put so much effort in this it is great. So I thought, hey, I could check out that mealplan of yours for some inspiration, maybe some new stuff to try for a change. And I must say I am a little bit concerned about the amounts of foods you suggest. From what I know, 1500 calories/day is not close to the recommended daily intake for an average height woman. Also, you seem to have many young followers who are still growing, who’s bodies are still changing and who must be very careful with dieting because it can have a serious impact on your body and also on your mind. Serious eating disorders can develop after just following an easy, but restricting meal plan. Now I know it is a plan for loosing weight, even then I think it is a fairly small calorie-intake, especially when you’re doing lots of cardio along with it. You always make a point of putting health in the cener of attenton, but wouldn’t it be much healther to be less calorie restricting, less focused on weighing every ounce of food and rather trying to listen to ones body, and trying to FEEL when it is hungry, eat then and try to FEEL when it is enough? Loosing weight slowl may not be as satisfying at first, but it sure is healthier for the body. I am not trying to say this plan is bad, it sure has it’s pros, but I think these problems must be reflected on as well, especially these days with lots of pressure on woman and young girls who’ve lost their feeling for what their body really needs over all their plans and restrictions.
    I’d be really interested in your thoughts about this issue.

  • Megan

    Any smoothie ideas? I always have one in the morning!

  • You are the one who has to establish what type of workout will serve what you want to achieve. Do develop a plan that has aerobic, strength and stretching included for overall fitness.

  • Paula

    I’m planning on starting your meal plan but have a few questions. i work from 6am to 4pm so meal 4 falls right at the end of my work day, i don’t get to the gym until about 5-530pm and then it would be time for meal 5, could this plan be spaced out to about every 4 hrs

  • Heather Huggins

    I am in so thankful for these awesome resources. THANK YOU!! I am a new mom, and I love all of your workouts. You are an inspiration. Also, my most favorite thing is the meal plan does not cost me a fortune. I can not say it enough… Thanks!!

  • Hey guys! I noticed that a lot of you are looking for a grocery list for this meal plan! Well guess what….! I made one! I posted it on my blog. Here’s the link:

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  • tali

    So, i am 15, I don’t think I will be able to follow this exactly because I can’t ask my parents to spend the extra money to buy separate foods. If I ate some veggies, meat, fruit, and grains everyday and didn’t snack, plus did some of your bikini blasters, song challenges, and a few of my own workouts how much weight could i lose? I am 5’4, and i weigh about 140. I am hoping to get down to 120 by December. I thought about doing the cabbage soup diet for a week to get some of the extra pounds off, while doing workouts everyday, it is a sustainable diet if you add meat to the soup. What are your suggestions, is my goal realistic?

    • Diva

      I used to have the same problem. On top of it my dad was a trainer who loved carbs and wheat grain and protien shakes to build up muscles . He and my Three Brothers where all allot more active than I. So this is what I did and It worked for me. #1 Try to stick to your plan but perhaps eat off one of those smaller size saucer plates. Amerticans have HUGE plates anyways. this will cut down your intake to almost half without making you feel like your starving your self. #2 when your bored go to the park and swing on some swings. Do it while you talk to a friend or somthing. Try to get as high up as you can and really let your heels hit your bootay! #3 Go for walks. I was the same size as you and i got very nice and curvey doing these things plus pilates. Now im doing Cassey’s stuff and its awesome! Good luck!

  • cath

    hi,casey. I’m interesting with your Pilates workout. Have you sell the DVD. How can i buy it.

  • Starr

    How do you get the meal plan? I don’t see it. :/

    • Jen

      When you open the link, look down the very bottom and she has it sectioned into 4 parts, just click on each page

  • Lisa B.

    I’m starting this soon, and I am so excited!! I’ve never really exercised before, but you are a really great motivator. Thank you for everything you do! Although, maybe I won’t be saying Thank you when I’m in the middle of the exercises, lol.

  • Amanda

    Alright I have a broken wrist, just got out of shoulder surgery, a wedding im attending on August 11th, and have no idea what to do. I just found your website a few days prior and am out of shape and would like to look as good as I can at the wedding. I am a vegetarian but dont have any ways to get my own healthy food because my mom only buys fatty foods. Ive talked to her about this before and she ignores me, and I dont have any friends where I live because I moved here a few months prior. Please help me :/

  • julia

    finished my first day!

  • Maddie

    I don’t have the right schedule to be doing the meal plan but do you think if I ate healthy and did the workouts I would get results that are almost the same? I’m 5’3 and 120 lbs. right now and only want to get down to around 115. So do you think the workout calendar or the workout for this plan would be better for me? (both along with healthy eating of course) Thanks! :)

  • K

    Hi Cassey,
    I have a question. How do you say “No” to unhealthy food in social situation?

    I’m not following your meal plans but trying to eat healthy. I just don’t know what’s the best way to say no to the food when there is no option.

    Ok, here’s my situation. We celebrate birthday with cakes at work every month and I need to organize and host it. But I really don’t wanna eat the cake and I stopped eating it a few months ago. I was saying “I’m still full from lunch” before but now I don’t know what to say and I just left the room after the ceremony to avoid confronting the pressure of eating it.

    I felt bad but I don’t wanna go though all the “oh you are not fat” talk… And also the cakes really don’t appetite me anymore.

    I don’t wanna sound snobby but don’t wanna eat food I don’t need either. I just am wondering how you or my fellow popsters stick with meal plan while you have to be in social situation.

    • april

      I would just tell the truth! It sucks when you say yes and you get this huge piece of cake you’re trying to force down! Yuck! don’t listen to people saying you’re not fat…. you’re not fat for a reason!

  • Stephanie

    Hey does anyone know if Cassey ever made a shopping list to go along with this food plan? It would be a big help to get a hold of that!! Thanks

  • Athenais

    Hi Cassey ! a message from France !
    I’ve been able this year to follow a diet and to loose some weight (and gain muscles too, of course). I’m 123 pounds for 5’28 feet. I was only eating fruits, vegetables and meat/fish with a little twist per week. I was walking 30 minutes per day and doing twice fitness per week. However in June, having lost only 6 pounds… I can’t stand it anymore, moreover in my school (I’m seventeen), every single girl are toned and it junk food ! I have still a little tummy and curves on the legs and the arms. I am doing one hour of your exercices since three days and eating the best I can. It’s awful to see no results when we are doing the best that we can. The worst is that I’ve stop chocolate and that I just eat at meal time. HELP ME please

    • Athenais


    • purple cake

      omg i know how u feel:( im 16 nd i have lost 35 pounds so far, but lately i have been working out, but my weight wont get of! nd i am not even seeing results yet:( but i have noticed through my year of losing weight that it takes about 6-8 weeks to see a difference:0 so don’t back out nd keep trying:) i think what makes me feel so bad is when there are people out there who are so skinny nd i am not:( all my cuzins can wear anything nd it makes me discouraged but i never back out) so stay strong:) nd good luck:D

  • madeline

    ok so im 5’1 and weigh 119 pounds and i want to get down to 105 pounds by august, what plan of yours would work best? thanks !

  • Emmalee

    I am just starting the 90 day challenege and pilateswi in general in fact ! I am short but have an hourglass figure but i have a problem with hip fat and inner thigh fat will doing the above help get rid of these areas ? And tone everywhere else ? Thanks so much Cassie !

  • Amanda

    Cassey I have a question. Well for starters thank you soo much you have helped me tons with everything but I want to know how I can achieve a body similar to my role model celebritys or someone. Like my role models are Alex and Nikita from the TV series Nikita, Rachel Leigh Cook, Emma Watson and you, and a couple others but they are the biggest ones. With Alex&Nikita they obviously have fight training in Krav Maga and Kali along with tumbling, parkour and other stuff which I love I just cant afford to get the lessons. So if you could tell me what I can do that would be amazing, I have looked up to these girls for a long time, with their kickass style on the show, their obvious beauty and sexyness, and the fact that they dont need a man to help them which I find very empowering so if you could do a video showing some moves, or write me out a personalized plan or something that would mean the world to me(:

    • Amanda

      OH and Jullian Hough except I cant dance….like at all

  • Annika

    Hi! I’m absolutely new to working out and I was wondering when the best time is to work out? In the morning? before or after dinner? please answer! I don’t know if it doesn’t matter but I was just wondering! thank you :)

  • Sarah

    I NEED MAJOR HELP!!!!!!!!!!!!!!!!!! I am now 50lbs over weight, MAJORLY out of shape to the biggest extreme I have ever been!!!!!!!! I have ZERO motivation to do anything at all, horrible diet, vegetarian, sugary coffee addict to the extreme and I need help)’:
    My whole body image has gotten my labeled clinically depressed, endless nights of crying myself to sleep and more. I am big boned (ribcage is huge and so are my thighs and hips) and I would do anything to honestly have a body like you so please )’: help me?

    • Judy

      Hi Sarah,

      The 90 day diet is amazing. You do not have to treat it as a diet, you can eat as much fruit and vegetables as you like, you will not feel hungry if you drink a lot – mainly water, herbal tea or coffee without milk and sugar. I have been on this diet for a month and half and lost 9lbs (I am only a size 10 so it is hard for me to lose anything really), this is the only diet that worked for me thou. I can still eat pizza and cakes so and can confidently say that this diet is not too bad at all. You will not crave take-aways, cakes or chips!

      Get in touch if you need further advice



      • Athenais

        I know that this comment is a bit old, but I was doing the same too ! that is a great diet depending how you are. I have big bones too and the problem is that I am ALWAYS hungry (and not for the best things), and doing this diet we loose some weight…but a morning you can wake up and don’t want at all to eat fruits or vegetables, but real food ! pasta, brownie, cupcakes, chips… and it’s awful, the fruits are good but you need a lot of motivation. I was really motivated for 6 months but with stress and stuff, I am not enough motivated anymore…

      • purple cake

        omg this message that i read from you just made me so much more happier to do this workout:0 i wanted to ask that im only 15 and i lost 35 pounds already so will this help my lose my stubbron 15 pounds:) i realy need to lose them because im going to grade ten and it gets hard for me to workout while i have homework to do:(

      • Samantha

        Do you have the meal plan, the website no longer has it.

    • sakeena

      How bad do you want it? =) I am 60lbs overweight, and all I can say is I did it to myself. But now I am undoing it. I have lost 9 pounds so far, and that was with minimal effort. I am doing this challenge (wk 2) and if not anything else, I am learning discipline.

  • Paola

    Hi Cassey,

    I am slender so I am looking to tone and each better. I really like this challenge and started already. I am wondering if I can do these workouts at night before going to bed? Or should they be done in the morning?

    • Paola

      Sorry Cassey, I meant “eat better”

  • Cara

    SO going to try this ! any tips on how to make the losing fat part go way faster? summer is almost here for us high school students! & i want the dream beach bod.

  • Amanda

    Does anyone have before/after pictures they took while completing this challenge? I’d love to see how well it worked for people!

  • Jennifer

    I’d love to try this challenge. My concern though is losing weight from this. Im 23, 5’6″, and 113lbs. I want to be 125, toned and more muscule than fat. Can this challenge accomplished my goal? Also, Ive tried gaining weight, and while it worked, it didnt work well, it all went into my calves. Can this challenge help to better distribute the fat and muscule I gain?
    You’re videos are extremely encouraging, vivacious, and beneficial. Thanks so much.

  • Mia

    hey cassie!
    is there anyway to get any of the meal changes that you had in the news letter? i could never sign up for it =[

  • Marley

    I’m unable to view/print the meal plan.

  • Cindy

    So i was wondering I am losing weight but see I can’t see my self exactly for my own body image and if you could, please what is your weight and height so I could see your bmi. You look great and that would be my dream to look like you thank:)

  • Emily

    I can’t wait to start this!! I was wondering if it would be possible to lose more weight during the weeks. I read that I can expect to lose 2lbs but is there any other safe way to bump it up to 3lbs a week?


  • Hanna

    Hi! I’d love to try this meal plan too, but like Sammy I can’t seem to download it either. Would you be able to email it to me? Thanks!!

    • there are tabs on the bottom of the excel sheet, just click on them and u can see the plan for different days of the week.

      • Sammy

        Thank you! Oh and one more question (sorry to ug) But i am still in school, so how will i make this work out for me? It might be a bit difficult taking food out in the middle of class and eating the meal. So any suggestions?

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  • Sammy

    So I am about to get this started :) Hopefully by next week so I can be prepared mentally :D But I have a question, Do we make up the meals on our own (get them from this website and just do different combinations) or is there something set for every day? I click on it and most of it is empty.. So help? :)

    • Elizabeth

      it at the bottom left hand corner. switch the tab and you will see the different meal plans. hope this helped =]

      Good luck!

  • KC

    I’m in a wedding in exactly 180 days. I was wondering, if I did this meal/exercise plan almost 2 times through, how much weight could I lose. Like what’s the average amount people have reported/or you have lost?

  • Luise

    Could you make a list of you recepies and say how they fit in to the meal plan? or tag them to the 90 days challenge?

  • Monica

    Hi I would love to start doing this and I already drink loads of water and veggies for snacks and lunch and stuff. But will the results of this 90 day challenge go away if I stop doing any type of yoga or Pilates after the 90 day mark? Or would I have to continue repeating the 90 day challenge once i’m done?

    • no u just can’t eat BADLY after ur done.

  • Christina

    the FREE Meal plan -Link doesn’t work :-(
    Kindest regards

    • Oh no it doesn’t!?

      • Hi Cassey, first of all thanks a lot for all the effort you put into this, you’re great!
        Second of all, could you please get the link to the 90 day meal plan working? I was really excited to try it out but then when you open it there’s your instructions but the plan itself is nowhere to be found:(
        Thanks again!

        • Ooopsie!! Silly me, I figured out how to open it so never mind my previous comment.
          Excited to do it!! YAY!

  • Shaela

    I absolutely love your workouts! I’ve always had a super high metabolism, and therefore looked like a starving child and struggled with confidence because of that. I was always too embarrassed to go work out around others for fear of being judged. I’ve never wanted to lose weight, but get fit, in shape, and HEALTHY. Your videos have allowed me to workout from home and I have gotten great tone and I am very happy with my physique. So much in fact that I have started working out at a gym (yes, around other people:)) and I love it! All thanks to you! I just read through the 90-Day Meal Plan and, while I am late to join you, I am about to start it. One thing I have a question about is the whey protein. I am only 5’6″ and around 105 lbs. I love being toned, long, and lean, but I’m not so interested in getting the bulky look.. Will the whey protein give me any “bulk”? I do cardio and strength training daily, typically with lower weight and loooooots of repetition. Thanks so much! Keep doing what you do! You’re an inspiration!

  • Makayla

    Can you have sprouted grain bread (like Ezekiel bread)