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!

  • Hannah

    If I do the 90 day meal plan, is this all I eat for all 3 months? I’m afraid I’m going to get sick of eating this stuff. Does Cassey switch it up at all? How often does it change?

    • Soah

      it’s been the same stuff since the beginning. I guess she sent out recipes when it was actually live, but that’s not the case now. IMO use any recipes from her site and you’ll be fine. I did the challenge from June to September this year and had really good results (went from 337 to 290) but got bored as heck with the food (I ended up branching out after about 70 days). Good luck.

      • wow 337 to 290 is amazing! great results :)

  • April

    For those that completed the challenge, how much weight did you lose? I have 70 pounds to lose and I’m going to give this plan all I got!

  • mia

    <3<3<3<3i started week ago..with a different diet,i was horrified after i discovered true how much fat i am caring with me after xmas.. i am going to stick to a working out plan from tomorrow.50 minutes 5 times a week!!and eating clean.with one cheat day(i need it to stick to it)
    if someone is starting as well please let me know. according to Body Mass Check i need to loose 10-15 kilo.and about 10 cm around my waist……….. so lets do it!!!!!!!!!!!!<3<3<3<3

    • CassyCae

      It’s so good to know there’s someone else following this 90 days challenge too…. :)) I need to lose a good 10 kg – 20 kg……. I started on 14th Feb… so like around mid of the May month, I should see changes…. I’m soo excited…

  • DeBBie

    Hi…..!I am starting tomorrow and I am very very very excited…!!!!Can I put olive oil in the salad????!!!!!!

  • Shontae

    I was just wondering if there was a substitute for cottage cheese, otherwise I will have to miss out that meal 6 altogether as I tried it and really did not like that cottage cheese, also can I have the meals four hours apart as I only get one lunch break at work?

    • Soah

      Try greek yogurt, it is SO good and really great for you. 4 hours wouldn’t be a big deal, I don’t think? It depends on how you feel too. If that’s often enough, good for you.

  • Julia

    How many pounds do u lose by doing this 90 day challenge plan??

    • Mary

      How much ever work you’re willing to put in.

  • Julia

    I wanna lose 15 – 20 pounds does someone kno how long it would take me by doing his 90 day challenge?

    • Soah

      Totally depends on your starting weight. If you’re under 180, I’m not sure it’s possible.

  • April

    I’m gearing up to start the 90 Day Challenge! Quick question, I have bad reactions to bananas. What can I substitute it with?

    • Ade

      any half a cup of fruit and u should be fine!

  • beth

    Hi I am doing this challenge and I was wondering if I incorporate other exercise within this along with the workouts? Let me know, thanks :)

  • Karen

    Hi! I decided to try this challenge and I was wondering if it was possible if I can substitute one of the meals with a chipotle meal? And by a chipotle meal I mean just a burrito bowl with no rice. Only chicken, tomato salsa, corn salsa, lettuce, and guacamole? Please let me know if this is acceptable!

  • Vanessa

    If I’m doing track and it’s a 2-3hour practice will I still need to incorporate all the pilate vids? Can I just do 1-2?Esp since I don’t want to overwork my body! Thanks!

    • Soah

      The pilates vids are about the strength component. I would try to do 2 each day and then skip the cardio since you’re in track. Do what doesn’t hurt you, but push yourself too.

  • Leah A

    Hi! I’m trying to print the February workout calendar and it won’t let me! It says I need a password and I never received it – and I checked my spam. Please help me:)

    • Samantha

      It’s lovemybod

  • I loooooooooove that there the vegan option! I will be eating a bit more than the meal plan to cater to my needs, but it looks great! Thanks so much!

  • Adina

    Is there a recommended way to prepare the chicken and tilapia? Like can I boil the chicken with fresh garlic and onions, or is the not allowed? Also does anyone know of a good tilapia recipe? I’m new to it and I don’t want the taste to be bland and then have that deter me from eating it. I’m so excited to start this challenge!! Does anyone want to start a Facebook group on our progress though the challenge? Or is there a way to do one through here? I’m new to blogilates.

    • Soah

      The only option that there isn’t is fried :P Boiling sounds like it would be DELICIOUS

  • Jeanette

    So I have a pretty quick question. When is the best time to workout? Would it be before breakfast? I’ve been told working out before eating breakfast gives the greatest results.

  • Cassey girl I need your help big time I need to lose 5 kg in 4 months for a wedding and n need to look look hot can you plZ plZ work something out for me??? Plz I will do it just need help. Thankz I can’t wait te hear from you mwha you rock girl love you

    • sammy

      eat right. work hard. thats it. good luck.

  • Chloe

    Will this challenge make my breasts a lot smaller? I finally got up to the cup size I want and I would really rather not go back down. Please answer asa! Thank you!!

    • jahnessa

      yes losing fat can result in smaller boobs. i have small boobs already but having that awesome body makes me feel so much better than bigger boobs. hope u still do the challenge!

      • Chloe

        But did this challenge makes yours smaller?

        • Chloe

          Or have you always been smaller?

          • nicole

            Losing weight will cause your boobs to become smaller but not by a whole lot. If you’re worried about having your boobs shrink, take birth control which helps boob growth.

  • Ami

    Hi! Love Cassey’s meal plan, especially all the veggie options!
    Just one question: does anyone know if natural sweeteners, such as Stevia, or Truvia are permitted in the clean eating diet?

  • Brenda

    I’m thinking about starting the 90 day challange but I live in South East Asia currently and cannot seem to find protien powder of any sort here. Any suggestions on what I can subsititute instead? Thanks!

    • jahnessa

      just try and get your protein from foods then. esp eggs (just the whites, 1 egg white = 4grams protein!), nuts, fish, chicken, turkey, lean beef. it really adds up, and u probably don’t need more than 15-20g a day so it really adds up. protein turns to fat if u don’t use it all anyway, hope this helps!

      • Georgia

        No no no that’s absolutely wrong. You don’t need protein powder as long as you are getting enough protein elsewhere, you can substitute it for more meat or you can have natural unsweetened yoghurt, low fat milk, etc. However the average person needs at least 50g per day so aim above that for weight loss. You definitely need more than 15-20g! Protein builds everything in your body

  • Maymoon

    Hey, guys I can’t seem to get the regular meal plan for the 90 day challenge! I click on the link above and it led me to to an Excel document (or something that looks like Excel) that has a welcome note, but when I try to download it only downloads that welcome page. HELP!! I just found this blog and would like to start the 90 day challenge today! :( HELP HELP HELP!!! Oh, and also I was looking around and noticed other meal plans that say to eat 5 meals a day…I’m a college student and my schedule is very tight. Any suggestions as to how to make it convenient for a college student?

    • Marilyn

      At the bottom of the page, you’ll see some buttons. You are now on the page “welcome”, and you can click on the “M,W,F, sunday” or the “T, TH, saturday”… But seriously, you may prefer just to eat clean and do the exercices on the calendar… this is already a great big step into healthy body! This 90 day challenge is quite restrictive…
      I’m also a college students and i’ve been following Cassey for the last few weeks. Those videos are serious stuff! Harder than what i used to do at the gym! But the results are in. Just try to do as much as you can, maybe after school, like I do. Be sure you eat pre workout snack a little while before you start and try to eat clean as much as you can! Cassey’s breakfasts are a must try. Don’t let you feel deprived; give some good fuel for that body and you”ll feel great and energized! … And look good, for sure!
      You can put some already cooked rice in the freezer so its always ready for you to put in the microwave. And cook bigger portions of vegan chili or those other healthy casseroles; put some into you lunchbags, and all the rest in the freezer, for those weeks that’ll be very busy!
      … Yeah… I’m i not doing schoolwork right now to write on Cassey’s blog!?… Ouch!
      Need to go back to work…
      Good luck, popsters

  • oof

    I love your website for encouraging a more healthy lifestyle, but I do have to say I do think this is a bit too extreme. I have been recovering from anorexia for 5 years now, and this diet isn’t really all that balanced. If I only ate like this I’d probably lose too much weight again :( Plus doing exercise on top would really make me unwell again. Is there any way I can follow this but with more calories, as I don’t want to relapse but do want to be healthy! :)

    • Alisha Nandi

      She ate like this for the bikini challenge. She probably eats more now.

    • Georgia

      If you follow exactly what she ate you wouldn’t lose too much. But i agree, i was ednos and often i find it hard to keep on track. My advice to you would be don’t follow these meal plans and don’t count calories! It’s the counting that really sets things off so just eat healthy and treat yourself don’t worry about how many calories there are in things because it doesn’t matter :)

  • Jenny

    Hi, I was wondering if there’s anywhere where I can see the full meal plan? I’m new but I really would love to do the challenge! I signed up for the news letter but am I too late to see the full plan?

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  • imani

    giving this a chance!! … need motivation follow on IG: @woflemarley

  • lreiche

    I really want to try this diet, but I work full-time in the food industry and we are not allowed to eat at work so it could be 6 or 7 hours for me intbetween meals. Any suggestions? Can I double up?

    • Veronica

      Do you not get any breaks while working? If so you could eat then, or are you just not allowed to eat in the building? That seems odd.

  • cajigirl

    tried to print the meal plan but was nothing there other then the description:( i would really like to try it.

    • Veronica

      You have to click on the separate sheets that are located in the bottom left corner. They’re labeled “M W F SU” and “T TH SAT”.

  • Tracy

    I just have a general question for everyone. I have been doing HIIT exercise classes/bootcamp since August and have started to integrate hot yoga back into my routine during the week, as well. Are there any downsides to doing a HIIT class and then a hot yoga class right after? I am trying to make sure I am HELPING my body and not HURTING it. Any advice for this?

    • Rose

      this generally isn’t a problem. It would be an issue if you were doing it the other way around (yoga first then HIIT) because over stretching before an intense workout can cause injury quite easily.
      As long as your yoga classes are after the HIIT class there is no reason for it to cause problems. Just remember to always pay attention to what your body is telling you : ).

  • I’m starting the food plan on Jan 7th along with the janewary calendar c:

    • Danielle B

      I’m starting tomorrow, too! Good luck from one Danielle to another :)

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  • Sharron

    When you say 2 rounds… How long do you mean? LOL

  • Hi everybody!!!!! I did 30 mins of total body workout videos and I am not sweating i’m not a very active person but i am trying to lose at least 30lb by the summer and i wanna do this. I am not sweating so what am i doing wrong? do you think i can make my own workout routine?

    • Choua

      If you’re not sweating, it means you’re not hydrated. In the words of Cassey, “Drink your water!” :) Hope this helps…

  • Hey there! I will be starting this challenge soon and will be documenting my experiences on my blog!!!! I am soooo excited to get back into shape. THANK YOU so much for your blog and videos, they are very inspirational! I linked your blog to the challenge so everyone can see how much fun your site is!!!

  • Joie

    can you make an adjusted version for people who go to school? im a highschool student and i really want to try it but its too hard with my schedule

    • I’m in the same boat, I’m already running but I’d love to do the program. It’s just a bit hard to fit it all in!

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  • Angel De La Torre

    I am 10 years old and am 5’3 and I am 135 pounds. Can I get any tips? I want to lose 3 inches off my stomach, and lose thigh fat. Also lose a half inch off my arms. How to do this?
    I also want to gain a lot of muscle no abs cause theres a bunch under my fat, but arm muscle and leg muscle.
    How do I get rid of ashy legs?

    • sammi

      I had the same problem that you do im 14 I started to do these work outs on YouTube and she is really fun and help make it fun I have got a start of abs these really work do them you will see the result within the first two days:) good luck!!

  • Hello cassey I am eating clean and going crazy with the 90 day workouts and I just don’t los weight What can do??? :(

    • Kimberlee

      Don’t worry about it! I had the same problem when I began doing these,volleyball and dance. I cried because I didn’t understand why it wasn’t working I was eating right and working out daily. But when j talked to my nutritionist she explained, muscle weighs more than fat. Don’t pay too much attention to the number because its going to be somewhat high if you’re working hard. Depending on your body type,weight and height it may take you longer to see results. Other people are going to see it faster than you will. Keep going, you got this!

      • Melissa

        Muscle doesn’t weigh more than fat. 1lb of fat = 1 lb of lean muscle. Muscle has less volume, it takes up less space.

  • Courtney

    I’m a freshmen in college, and right now I’m on Christmas break, but I will be going back to college quickly. I can easily follow the 90 day challenge, but not the meal plan. My college provides some healthy foods, but not a lot. What could I do, because I don’t want to starve and I cannot afford going and buying my own food.

    • masha

      Just eat less food. It’s preferable you eat healthy, but when it’s not available you will have to substitute quality for quantity if you want to lose weight

      • Ashley

        Um… Call me crazy but i see a hint of proana in that reply

        • Diana

          No, it’s common sense.

    • Julie

      I’m in this same exact situation! The healthy foods my dining hall provides are only in the salad bar…everything else is like pizza, cake, and other super processed unhealthy food. I’m also a science major on the premed track so I don’t have the time to cook for myself. Any suggestions for the meal plan?

      • Laura

        In the morning, have oatmeal and bananas with some egg whites

        At lunch, have a salad

        For dinner, have another salad

        They have all of these things at my dining hall, but having salad each day isn’t enough for me, so I usually buy eggs and tuna and slivered almonds at the grocery store, and sneak them into the dining hall with me, so I can put what I want on my salads.
        My brother is in premed, and he didn’t think he had time to cook either, but he gained the freshmen 15 (and some) by eating at the dining hall, so he makes his own food, and it really doesn’t take up that much time either! There is ALWAYS time to be healthy. I’m not using the dining hall for the second semester because it’s unhealthy, and it’s SO expensive compared to buying your own groceries. Ditch the dining hall!

  • Sashana

    Hey Cassey,
    I just saw this challenge and i would love to do it. The problem is, I am a freshman in college and that freshman 15 myth is gaining on me. Since I live in a dorm it is difficult for me to do this challenge full force. What do you suggest?

  • Louise

    I do half an hours workout of your videos everyday, including the fat melting cardio, what makes you bootyful, inner thigh challenge, as long as you love me love handles & abs all night challenge. In the first few weeks I really noticed a difference, I felt skinnier. But now it’s been about 4-5 weeks and I feel fatter! It doesn’t seem to be working anymore? What can I do? :c

    • Kristyn

      Your body is getting used to the workout, you need to change it up. Try following the workout calender Cassey posts every month. Xxx

  • hend

    hey cassey,
    I’m from Egypt and not all the food on the 90 day challenge is here so i don’t know what to do and I really need to start the challenge with ur workouts…..I really luvv ur videos and need to start losing weight….so what should I do ?!

  • anonymous

    hey, in the first week i noticed a big difference but it has gone four weeks and i’m the same, sometimes i think i’m even fatter! do anyone have some idea of what’s the problem? or is it just me?

  • Cynthia

    Hey Cassey! I have a quick question, i remember reading somewhere on your website that you can subscribe the the calender thing on google/gmail thing for the meal plan.. (not the workout plan) unless you use the same meal plan for the next 3 month challenge? Thanks for reading this!

  • Laura

    Hey Cassey,
    Is it possible to spread the workouts throughout the day?
    Or is it than less affactive?

  • Hi Cassy I ‘m Noura you workout are OMG OMG amazing I really found a great difference now with my legs, thighs ,abs every thing but plz tell me how to have a flat stomach ;). Cassy. Rocks you are amazing thanx

  • Arielle

    I can’t find the meal plans for the 90 day challenge

    • Dianna

      did u open the meal plan thing where she said here? if u look on the bottom is like 4 different tabs.

  • Lindsey

    I’m new to pilates and have been stagnant on my weight loss journey for a few weeks, but a friend showed me one of your videos on youtube and when I found the 90-day challenge, I figured it would be just the change I needed. It’s soooo much yummy food and I’ve already dropped a TON of water weight (it’s only been three days!!!!!) and I’m not hungry AT ALL. I can’t do a full hour workout yet, but I get my cardio and push myself as far as I can go… then stretch it just a little more. Thanks for kicking my butt, Cassey! ;-)

  • Dianna

    Hey, just recently started the 90 day challenge and its been four days, it is difficult but amazing, also i was wondering instead of following the meal plan can we adjust it to suit your own preferences?

  • Hey cassey can you send me the calendar thank u I love pilates

  • Jennifer

    So I have been following this meal plan now for 1 week straight, and i haven’t noticed any results yet…other than feeling super full all day long. How long are the rest of you on it before you start seeing changes in your body??

    • Suki

      Try again in a month. One week is not a very long time, your body is still adjusting. Changes begin internally before they reflect externally. Keep up the diet, keep up the hour long workouts, but most of all keep up your head.

  • Layci

    Finally I got my December Calendar !! Thanks so much Cassey ! Love ya! You help me a lot ! :D