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!

  • Cassie

    Where is the Dec calendar? I signed up for the newsletter and checked my email even spam and the password isn’t in there.

  • anonymous

    hey! i’m 15 years old and i’m a little fat, so i’ve been doing exercises to lose weight but all i’ve got now is muscle. and i want to know if with this diet i will gain muscle or lose weight, because i don’t want to have big toned legs :(
    please, i really need an answer!!

    • Jackie

      Hi ananymous! This meal plan will help you lose weight, not build more muscle. There are also several fat burning/weight loss routines you can add to your workout… you can just search “blogilates fat burning”
      I hope this helps!! :)

  • Jennifer

    Hi! I just started this meal plan today! I eat really well and workout 5-6x already and just needed some structure to help me hit my goal and stay focused during the holidays. One question I have…is it ok to swap the order of some of the meals? I usually workout after work and have my post-workout shake as my dinner…so i would be swapping meal 4 & 5 and then having meal 6 last about an hour before bed.

  • Sarah

    Heya this may sound life a daft question, but I’m gonna ask it anyway simply because I want to try this!

    Does anyone know what a cup or 1/2 a cup is when converted into metric please? Or is there another way of converting cups for those that don’t have them/use the measurement?

    I’m British and we don’t use cups as a general rule!

    Cheers in advance <3

    • Christian

      1 Cup is 150mL, I think that is metric, I am American and it ain’t USA then it ain’t worth learning, unfortunately.

      • Actually a cup is 250mL half a cup is 125

  • alapri

    hi! I have a nut allergy, does anyone have a good replacement or the ten almonds in several of the snack in the meal plan? I was thinking possibly raw, roasted, unsalted sunflower seeds or another type of seed?

    • hannah

      ya, i think seeds are a good substitute, or you could try avocado :)

  • Alyssa

    I really want to know if it’s ok to have a half subway sandwich for lunch. Without souce and cheese.
    Thank you for your help.
    Greetings from Hong Kong

    • hannah

      for “fast food” i’d say subway is probably the healthiest choice! just put lost of vegetables on your sandwich and it makes a fast, delicious and healthy lunch option

  • Rosi

    hi Cassey, thank you so much for all your FREE recipes and workouts, I LOVE THEM. I would like to know, how can I make my upper body smaller, meaning my torso-breast, shoulder area? Please HELP!!!!!! and Thank you!!!

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  • asheera

    hello(: i just wanna ask, for us to get a flatter stomach and smaller thighs, how long do we have to do the workout before seeing the result?

  • Isobel

    If you don’t have time to make the omelettes in the morning, can you have a protein shake for breakfast instead of later on? x x

    • Paula

      You can have shake in the morning, it’s great and fast to do :) But, it’s really important that you eat protein shake after workout, too, because that’s what your body needs after your muscles have been damaged during training :)

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  • Nicole

    I am a college student and my time for actually sitting down( or standing up) and actually making breakfast is limited; are there any meal plans for those on the go?

    • Tracy

      I totally understand your busy schedule. As a recent grad with a full-time job and an even fuller schedule, finding the time to do “meal prep” can be difficult. However, if you can dedicate some time on the weekend or on a day you don’t have as much going on (I typically pick Sunday) to prep some meals it makes this plan a lot easier and cuts down on meal time prep. I make the mini egg omelets from Cassey’s recipe section that are made in a muffin pan or the protein pancakes for the whole week and just reheat them each morning. This can be done for pretty much all of the meals!

      • Nicole

        I have actually been trying your recommendation and it has been working!! Thanks so much :)

  • Lucy

    could i make these for breakfast one day for the 90 challenge? or should i just stick with the breakfast given?

  • This 90 day challenge is incredible !
    My girlfriend and I, do it since 2 months and already have amazing results … it’s so much good, that we are in the TOP100 finalist on the biggest Facebook Web Reality Health Show of the North America ! LOOK OUR TRANSFORMATION HERE :
    Sandra and Manuel ShowDown Challenge Top 10 WINNER and VOTE FOR US PLS !
    Thanks for your help and thanks to every body that love this challenge !

  • Cynthia

    You should do this again this year! The 24th is tomorrow :)

    I would love to partake in the challenge

  • Cyndi

    Hi Cassey!! :)
    College student here enjoying your workouts in the comfort of my apartment on campus:). I have been doing really well on following your workout plan on your October Calender, but sadly my meals have not been coinciding with my workouts. I have done better with the food i eat, but it is still difficult to follow one of your plans because I am a vegetarian; no meat, fish, or eggs. I also am on a college student budget. Do you have any ideas for me to keep on my healthy plan, and possibly lose my freshman 15 :p. Love your videos and spirit!! Your such an enthusiast!! :D

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  • Gi

    Hey Cassey! about the 90 days meal plan, could I substitute the first meal (banana, eggs and oatmeal) for banana+yogurt+granola? thank you! x

  • Danielle

    I think I’ll just be able to do the workouts and an “inspired” version of the meal plan. I’m in college and I have a meal plan, so I can’t afford to try and cook for myself since I don’t have these sorts of options. :)

  • Shalena

    I really would like to do this challenge but im finding a lot of the foods really gross like egg whites, edamame, almonds, cottage cheese, greek yogurt and to eat the foods without butter, salt or ranch. I want to redo the meal plan but still keep it clean and healthy. And id like to be able to drink something besides just water, something with no sugar.

    • Haley

      For drinking something without calories, I drink green tea all the time. From what I’ve read, most plain tea doesn’t have calories, and green tea helps your metabolism!
      And as for not liking some of the foods, maybe try sprinkling some herbs (thyme oregano, or rosemary) on the egg whites, adds a little oomf. For cottage cheese and greek yogurt, try adding some cinnamon, but NO sugar; it doesn’t get rid of a funky texture, but it doesn’t taste bland.
      Hope this helps!

    • Rachael

      Hey, there! For the greek yogurt situation, try adding a dash of vanilla powder and cinnamon. :) Besides water, herbal teas like green tea and chamomile tea is great!! Bake raw almonds, they’ll taste better. Oh, anyone knows how to keep motivated? I keep going off track and it gets so bad sometimes I don’t even want to leave the house because I feel disgusting and yet, all I want to seem to do is PIG out :'(

      • Milly

        I totally understand how you feel! Its like you know you’re eating the food that’s bad, yet you do it anyway? The key is to remember your goal- remember why you’re doing this. Whether it be training for a comp, looking good for your boyf, or just to feel good about yourself- think how good you’re gonna feel when you reach that goal and how you’re gonna love your body. Put in the work, restrain yourself- even if its just that one item of food- it all adds up, and you will achieve the results you want (: Hope this helps x

  • Tee

    Hi Cassey ..PLease Help! I feel like crying :-( Am I the only one incapable of not only printing but viewing the Meal Plans? I love you Blog, I Love your YT I feel clueless! How do I do this??? I want to follow along with the plan and challenges and everytime I try to load the meal plan it does not work. I am only seeing a small message from you in upper left on the chart…basically saying commit and let’s do this.

    tiffany…you say its a spreadsheet. if you click on the tabs it will show you the two meal plans to follow…but what tabs are you talking about nothing is labeled where to click. Someone PLEASE help! Thank you in advance!

    • Danielle van der Steen

      Hi Tee, I hope I can help you.. Click the “HERE” button to download the meal plan, it will open in a new window. It looks like an excel sheet. When opened, you see a welcome message from Cassey in yellow. This is the front sheet from the menu. There is no need to scroll down, but look all the way down, NO SCROLLING!, there are 4 tabs; welcome, m/w/f/su, t/th/sat and protein pancakes. Click on one of them and it will open the menu from the days you picked. Now you can print all the tabs and enjoy the meal plan :)

      • Tee

        OMGeee you are so take the time to talk me through! Thank you so much Danielle! Again, I want to cry… but this time it’s with a smile on my face! I am SO not techie! Thank you again!

        Thank you Casey for every thing awesome here, including your too cute gym bag with a bow! :-)


        • Tee

          woops meant Cassey (2 s’s) :-)

  • Shereese

    Hey, what could I eat in place of eggs I really do not like them!

    • Rachael

      Tofu, I guess?

  • Andreina

    Help! I wake up at 8 everyday and I end up eating meal 6 like at 9 or ten sometimes. Is that bad? Can we cut out dinner or do we have to eat ALL meals.? I find it weird to eat late,

    • Danielle

      I would do 8:00, 10:30, 1:00, 3:30, 6:00, 8:30.. You have to eat every 2/2.5 hours so that will work out just fine :)

      • Andreina

        Thank you so much! Also regarding the tilapia meals, can we cook it in extra virgin oil on a pan, or does it have to be steamed/baked?

        • Danielle

          I cook it in a pan with a little extra virgin olive oil.. Try to not stress about these little details, a little oil won’t hurt at all! It will make a complete difference for your body if you eat healthy food every 2-2.5 hours instead of junk :)

    • Amanda

      You can definitely cancel out dinner . Just don’t ever skip breakfast or you’ll be hungry at late hours and will pig out.

  • Melisa

    For some reason I can’t get the calendar to come up so I can print it and I’ve used the password. Please help!

  • Liz

    For some reason the meal plan isn’t showing up in Excel. Any way I can access the meal plan another way? I’d love to give it a try!

  • Tracy

    I feel like this is way to repetitive. I’m on day 3 and am already seriously bored of the food options. Any ideas to change it up a bit so I stick with it?

    Also, I work full-time (8 am-5 pm) and find Meal 1 to be very difficult to bring to work with me (no time to eat before I get to work due to not being hungry and commute time). Does anyone have any suggestions that are easier for on-the-go breakfasts with the same calorie amount and meal plan guidelines in mind?

    • Ali

      Hi Tracy! From my experience with other diets, you can sub out many of these things for items of similar nutritional value. For example, you can sub out Tilapia with another fish that you prefer, or chicken can be subbed with another lean poultry. Cassey does note this for some of the items. There are many sites out there that you can check nutritional information for food, to ensure that you are making a practical and nutritionally accurate swap. Hope that helps!

      • Rachael

        Hey, I have a question too! I have to go to school and somehow, taking fish to school doesn’t seem like a brilliant idea. What do I do! :'(

    • JJ

      Mrs Dash has great seasoning that don’t increase the amount of your intake. I love it when my food is bland or for a little variety!

  • Rae

    Please be careful when doing this challenge. The diet plan has an excessive amount of protein (50 some odd % of calories) to be eaten on a daily basis. Protein should be about 15%-20% of your calories with a MAXIMUM of 30-35% of calories otherwise you risk damaging your kidneys with the protein overload. This includes strength athletes. Please consult with a doctor/registered dietitian before you do this because this is NOT a safe diet.

    • Your body can process around 30g of protein every 4 hours right?

  • alexandra

    I don’t get the mealplan.. can anyone please help? So for example on monday wednesday,thursday and sunday it has 6 meals. are all them meals in a day? or for all days? o.o

    • Manja

      Yes, you eat 6meals a day (every 2 hours), and the 4 days you eat the same meal. But the other 3 days you eat the other meal.

  • Imane

    The meal calendar does not show , can anybody help ? :(

    • Kim Lemyre

      I am also looking for the meal calendar. I tried sending an email but it does not go through.. Hey Cassie, your videos are good, but I’m not experiencing good interactivity with your website! That could use some stepping up and extra fitness – !! Luv u tho :)

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  • Nwandi

    Is there anything I can substitute for the cottage cheese mixture? I really don’t like it :-/

    • You could probably have one serving of non-fat Greek Yogurt! Key Lime and Black Cherry Oikos are my all time favorite, but yogurt has live cultures to help with your digestion:)

  • Jessi

    I’m so excited to do this!! I started today and am actually finding out eating every 2-3 hours isn’t as hard as I thought.

    The only question I have is, for anyone who’s done this, how much weight and/or inches did you lose the first month?

  • Caren

    I have a few questions; I have muscular kind of bulky legs and a small, skinny top half, and I wanted to slim down my legs to even out my whole body. Which workout videos would you suggest for slimming?

    • Hey, Cassey always says that you can’t spot reduce :) So I think you should up your cardio, and for toning, look up Cassey’s specialised leg workouts on Youtube! Hope this helps :)

  • Hanna

    Just saying… I absolutely love your blog! and this calendar is so amazing! I hope you are always going to do them!

  • tauneshia

    When does the new challeneg start?

  • Sauce

    Sorry, Can anyone help me with the meal plan? I am trying to download it but it’s all blank…is that right? If so, that’s cool…but what do i put on it?! Lol please help I want to get started and be bikini hot by Christmas as I am going away to a tropical place (right now, that is more scary that exciting).

    • Sauce

      SORRY! Please ignore the beginning of this comment. I just realised it’s like an excel spreadsheet so I actually have to click the tabs at the bottom. My bad!

  • dalia

    Hi i am trying to download the 90 day challenge meal plan and it just wont open i can not see it, could anyone help me ?? thanks in advance for any volunteers!

    • tiffany

      its a spreadsheet. if you click on the tabs it will show you the two meal plans to follow:)

  • naz

    what should do to lose weight .. I’m a beginner (actually i’ve never tried blogilates cardio/pilates before), should I do cardio and then pilates or something else?


  • Sarah

    What does “a round” mean? Like when you say for Saturday, “4 rounds of cardio” what makes up a round?

    • Julia

      A round means doing all series of all exercises.

    • Rashmi

      One video is a round!

  • Abbey

    Hey, I would loveee to join the newsletter, but I’ve tried multiple times and I’m not getting an email with the conformation information on it. Help?

    • check spam?

      • Emily

        I have the same problem and it’s not in spam.

  • Sarah

    When it says “50 mins of Back and Arms” does that mean 50 mins each or total?

    • Rashmi


  • AJ

    Hi, Is there a substitution I can make for almonds (walnuts won’t work either, I’m allergic)? Also, I don’t like edamama so should I always have pinto beans (I can’t have too many black beans)?

  • Nayzee

    Tempted to try this however i dont want to lose weight. I only want to lose fat and tone up. Im unsure if i want to try it or not. :(

    • Rashmi

      Losing fat will make you lose weight. However, since blogilates is very pilates based, you will tone up! If you are on the verge of being tone already (if you don’t have a lot of fat to lose), don’t do this challenge. Just eat right, and do her workout calendars!

  • Desiree flores

    Im gna do this!!:)

  • Tuğçe

    i worried about my belly the sides are different. Left one is much fatty than the right one. What can i do?

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  • Briana

    Well it’s way past the actual dates for the challenge but I’m still going to take it ! :)

    • Im doing this! <3 Woohoo!

    • I am starting this challenge as well, starting Monday Sept 10th. Follow me on Tumblr for support and to watch my progress. Good Luck!

    • Jeri

      I’m going to as well! Do you have the meal plans downloaded? D:
      It’s not showing up for me…

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