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. I’m starting this tomorrow! Would someone like to join me? xx

    • I started the same day as you! Good luck! I’m loving it so far, I’m dying! Lol (: I can’t wait to follow the April calendar.

  2. Gitte Thyssen says:

    I will be starting this challenge tomorrow and I am looking forward too it. I love this page!

  3. Veronique says:

    Today I’m starting this challenge! I’ve been trying to eat clean but until now it didn’t succeeded… But I’m about to change that!! It’s going to be hard, but (I hope) it’s worth it! Good luck to everyone!

  4. So i was looking at this. I wanted to give it a shot…
    I seriously want to lose weight to look better and feel better.
    I am about 160 pounds. I just started the workout videos and stuff.
    I was wondering how i would incorporate these meal plans when i am still in high school.
    I wouldn’t have time to eat these meals and stuff right?

    • Well, I am in college right now and I just pack my snacks and lunches and eat them during class. (Well, I only eat snacks like the apples or bananas during class and then bigger meals when I get a break) It is working great for me so far. You also probably need to see if your parents would support you on this and maybe even help you prepare some of the meals to take with you to school. I do a lot of cooking ahead of time that way I can just grab it out of the fridge, assemble my meal and eat it or take it with me. I hope this helps, good luck!

      • I ‘m also in high school and just started this challege.
        In my expirence teachers have not minded that I’m eating in class as long as it’s not a distraction, especially when they see that it’s a healthy snack. I like to cut up carrot sticks or something the night before and pack everyting up that way in the morning I can have time for nicer things . . .like sleeping ^_^ Also, I like to do the workouts right when I get home after school before homework. Good luck!!!!

  5. Hello, I’m writing from France to say thankyou Cassey for being so inspirational and sharing so much of yourself with us through your videos. Your enthousiasm always picks me up when I’m feeling down and makes me want to do so many healthy changes afterwards.
    I started the 90 day challenge today. I’m a little scared because it looks hard but I’ve never felt so confident about changing my habits before so I am going to stick to it.
    Again, thankyou for what you do !

    A bientôt ! (See you soon)

  6. Can someone please tell me what the password is for the 90 day meal plan??

  7. Hey can someone please tell me what te password is for te 90 day meal plan???

  8. I am starting this meal plan this sunday!! I am very excited. This will be my first meal plan I have ever done. I want to loose some lbs for the summer (who doesn’t, right?!). I already lost around 13 lbs and only want to loose around 11 more lbs. I am a pretty active person. I do Cassey’s videos every morning for 45-60 minutes and then another hour to 1 1/2 hours of hot (intense) yoga 5-6 times a week. My question is: Will this meal plan really help me see results?
    I am so glad I have found this community and love that healhty eating is being encouraged!

  9. im just wondering if its ok to run everyday and then just pick and choose 2 activités on the calendar after wards is that good or bad ?

  10. Hey Cassey just wondering what is ur most effective and has the fastest results out of all of ur inner thigh videos I’m going on vacation soon and I wanna Rick the inner thigh gap if I could tell me what video would be the best and how many times to do it that would be more than amazing thank you!!

  11. Caitlin Jimenez says:

    Will the meal plan work with hyperglycemia?

  12. Hey cassey can you or someone please help me I am starting to get Cellulite on my legs what can I do??? So I am wondering how can I get rid of cellulite on my legs because I loVE te wear
    Shorts to show off my legs please help thank you all

    • There is no way to permanently cure cellulite unfortunately, I know (or im 99% sure) because I have some and i’ve done a tone of research!
      Even surgery wont get rid of it forever :l

      But you should look for lotions that have caffeine infused into it, or do a coffee rub as it can help lessen the appearance bit!

      And I recommend doing your own research as you may find home remedy’s that work better for you, or you may want to go in and have surgery done (if thats what you feel you need.)

    • Most of the cellulite “cures” require you rubbing a lotion on your thighs or butt. That’s the clincher. Cellulite is little fat bubbles (simplified) and if you, with a good moisturiser, give a good ten or fifteen minutes of massage to your problems areas, the cellulite will reduce. This is because the movement puts heat into your fat (like cardio) and the pressure of the massage disperses the cellulite. leaving a smoother area. The only down side I found is that i went through a lot of moisturiser. but healthy skin is sexy skin. You could, even get someone else to massage for you. It’s not a quick fix, but it will get results if you stick at it.

  13. Does Anyone know what 2 Rounds means for the workout Videos?Can we do the 2 rounds at the same time of day OR Separately?

  14. Hello, Brittany you can find the rest of the meal plan on the bottom portion of the program their are little tool bars click on the bar with letters representing the days of the week and the meal plansPOPS up.
    Question: is the 90 Day Meal Plan Challenge ONLY for beginners??

  15. I am starting this on Monday! My cousin and I are going to send each other pictures every Friday as a sort of before and after thing. My goal is 25-30 pounds before the start of summer and then to keep it off! Good luck to everyone! One quick thing though, when I click on the meal plan it just has a sort of motivational speech, but no food or anything. Can someone please help me with this? Thank you!

    • Same thing happened to me at first :) look at the bottom and it will say the days of the weeks as different tabs and click on them to see the meals. Hope I helped! :)

  16. Looking forward to starting this on Monday. I need to lose around 10 lbs., so I hope this will do the trick! Good luck everyone!

  17. Hey everyone :))
    I want to accept the challange but i can’t to open BLOGILATES 90 DAY CHALLENGE: MEAL PLAN. Please someone who has it, send it to me i would be very happy :)) Thanks

  18. I’m starting the challenge tomorrow! So excited. My objective is to lose 8kg, but if I lose more than even better :) I just hope I’m not going to get bored with the food, but I’m motivated and I really don’t want to give up. I’ll let you know on May 26th how it worked for me ;)

  19. Does anyone know if this 90 day challenge will work for me if I am nursing? Or is it not enough calories?

    • I’m not a doctor, but I know that if your nursing you need EXTRA calories and everything you eat is what your baby is getting. This diet is low in carbs and high in protein. I don’t know how that effects breast milk, but if it were me, I would be concerned that if I did this diet while nursing, I might not be getting the essential vitamins and nutrients into the milk for the baby. Here is a link I thought you might find helpful.

      Also, your doctor might have some suggestions, or maybe you can find a site that is geared toward new moms! There are also a lot of cities that have community groups called “stroller strides” that meet at rec centers and gyms. I have a friend who started a year after her first baby and after a year and a half of stroller strides she is sooo fit and looks amazing! She ran a marathon this past summer.

      Good Luck!

    • I haven’t been doing this challenge, however I have been doing some of Caseys videos as well has some from the 30 day challenge on the lisa marie (body rock) fb page. I have also been trying to watch my diet. Not yet totally CLEAN but definitely cleaner. I have an almost 11 month old who I still nurse and I can twll you that I always feel hungry! I feel like I am pregnant all over again or in those first few weeks of nursing when you want to devour your house! Before reading your comment I completely forgot about needed extra calories for nursing!! Makes so much more sense now! Anyway, Ive seen Caseys meal plans and I think as a nursing mother you should definitely add some more calories to each meal because constantly feeling like you are starving will have you drooling over the bad foods again REAL QUICK! Take it from the mma who has had cheeseburgers these past 2 days -_-

  20. 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?

    • 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.

  21. 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!

  22. <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

    • 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…

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

  24. 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?

    • 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.

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

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

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

  28. 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 :)

  29. 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!

  30. 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!

    • 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.

  31. 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:)

  32. 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!

  33. 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.

  34. 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.

  35. 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

  36. 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!!

  37. 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?

  38. 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!

    • 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!

      • 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

  39. 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?

    • 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

  40. 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 says:

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

    • 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 :)

  41. 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?

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

  43. 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?

    • 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.

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

    • 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”.

  45. 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?

    • Tracy,
      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 : ).

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

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

  48. 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?

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


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