Inspired by my readings about clean eating in books, blogs, and magazines, I decided to share with you a mini diet plan that will help you lose fat. This is a pretty strict plan but if it’s just 7 days, I am sure you will be fine! Consult with your doctor if you’re not sure if this is okay for you.
| Meal 1 | Meal 2 | Meal 3 | Meal 4 | Meal 5 | Meal 6 |
| 1 cup egg whites | 4 oz lean protein(chicken breast, white fish, tofu) | 4 oz lean protein | 1 scoop protein powder + water | 4 oz lean protein | 1/2 cup cottage cheese |
| 1/2 cup oats | 1 cup steamed or fresh veggies | med sweet potato | 1 med fruit | 1 cup steamed or fresh veggies | 1 TBS sugar free jam |
| 1/2 banana | *meat must be grilled, steamed, or boiled | 2 TBS salsa | *this meal is optional! |
Drink at least 2 L of water each day for 7 days and you will notice a change in just a week. You’ll be tighter and there will be more muscle definition. But you MUST FOLLOW this plan. No snacking allowed. Avoid salty foods, high sugar condiments, and workout 5-6x that week for maximal results. 1 hr POP Pilates, POP Cardio, or POP HIITS/PLYOs will do it.
Have fun! Don’t wait til Monday. START TODAY. Who’s in?
Hi, so far I’m on day three of this meal plan. I get hungry almost every hour. I don’t think this is normal? I dont want to eat over 5 meals a day. I thought the meals should be every 2-3 hours but I get hungry right away. Anyone else feeling like this? Or any suggestions? I’m 5’2 and weigh about 114 pounds last time I checked, which was sunday.
I really really really want to try this but i am vegan and vegetarian. Any ideas on how i can substitute the meat, yogurt, and eggs? I see the tofu part. I think i can use that for the eggs as well but what about the yogurt? Please help with suggestions! I would REALLY appreciate it! Thank you!!
Try the vegan meal plan instead? beans are really good for protein! some grains like quinoa have high protein, nuts like peanuts, tempeh (which is soy I think), or try veggie burgers.
Losing weight is getting easier doing this plus adding this amazing new weight loss coffee into the mix has gotten me down 10lbs in a month amazing well now you can do the same head over to my website or contact me threw my email if your interested in the coffee. It is a life changer.
I know I’m late to the party here, but I really want to try and stick this out. My only problem is that I can’t eat every 2-3 hours when it comes to my job. I’m a server at a pretty busy restaurant and I can only take a break when (and sometimes if) there’s a break in customers. I get there at 4:30 and I sometimes don’t have a chance to mow down until almost 9pm, even 10pm and 11pm. I was just wondering how much that will affect my results. I work out so much and eat clean but I have a stubborn layer of belly fat I just want to finally say goodbye to!
I know what you mean ! I regularly eat 2-3 hours, but at work (I work at a restaurant as well) the rush can last till 9 and it hard to keep this eating style up . I try to make it work where I eat right before work ( protien with veggies ) and just take the next meal when ever possible. I find that doing this helps me last a lil longer till break . Or what I would suggest is to eat right before n then 3 hours later have ur protien shake ready so u can be drinking it when ur in between serving tables :) good luck !
How many calories and other nutritional elements is all of this?
I just did this and I lost a little over 4lbs in a week!! I think I’m 5’3″ (havent been to the doctors for a checkup in a while but people say i look a little taller) or maybe i’m 5’3″ and a half? I didn’t weigh in on day 1 but on day 2 in the morning i weighed in at 121lbs and then on the 8th day in the morning i weighed in at 116.4lbs!! And on the 8th day I indulged and of course, i gained about 2lbs back, i’m now around 118lbs. I followed the meal plan and workout 6 days a week. Thank you cassie and everyone who helped out from putting in their suggestions on here. I’m going back on this diet cause I’m going to cali next month so I want that beach body when i get there :)
I’m pescetarian but don’t like eating tofu! What else can I omit instead of meat? I think fish everyday isn’t recommended.
Greek yogurt, cottage cheese, and egg whites are all good sources of protein. Or protein powder.
Can I bake the chicken? Or does it have to be either grilled, steamed, or boiled?
I come from the UK, does anyone know what 1 cup of egg whites would be in grams? Or could someone tell me how many eggs I should use? (taking into account that I’ll separate the yolk and egg white)
What would 1/2 cup of oats, 4 oz of chicken and 1 cup of vegetables be in grams?
Also, any ideas for cottage cheese substitute? I’m lactose intolerant.
Thanks!
220 grams :)
I have the same problem, I don’t know how to convert those measures. I looked for conversion on the Internet but I found for example that 1 cup of egg whites would be equal to 8 egg whites, so it’s a huge amount, in my opinion.
Has someone got any idea ?
Thanks
You can buy just cartons of egg whites so you don’t waste yolks :)
Hope I helped!
One US cup is roughly 240 ml. ^_^ Hard to say in grams, as a cup is a measure of volume.
If i do this the first week and then start the 90 day diet plan thingy afterwards will the weight lost in this diet plan still stay off?
Can I do this for a few weeks in a row? And how do I keep the weight off
I don’t see why you would not be able to do this for a few weeks. To keep the weight off I would suggest to follow the workout calender, and just eating clean (the least amount of processed foods as possible, eat when your hungry especially in the morning) she has alot of great recipes in the recipe section.
How often should I do this? I guess I mean how often is doing a diet and exercise plan like this healthy?
This hardcore, specially designed diet is ONLY good for getting rid of a bit of fat before an event (1-2 weeks prior to event). This is NOT for long term weight loss. Like Cassey said, it is a very strict diet and she made it as a seven-day program. You can expect weight gain after coming off this deit. As for the workout plan, it is fine to use as directed, all the time^^
Hey, so is there anyway I can substitute something for the sweet potato? I really can’t stand the taste of sweet potatoes.
this may be extreme but i had that same problem (i just couldnt buy them cuz i couldnt find them anywhere) i saw that 2 cups of oats where equal but that may not work cuz it may have more or less calories and different nutritional content
Hi there
is the meal 2 lunch or ? because i am confused :S
Is this diet safe to follow for more that one week or is it more of a quick, extremist way to slim down?
this meal is perfectly safe. not extreme. so you’re okay. just drink plenty of water
i wouldn’t continue this for a long period of time, you could definitely do longer than a week. i’ve done more extreme for over a month. so, you should be okay if you want to do it for a little longer than a week.
i am also in school and was wondering how I could “modify” this so that I can still go through with this. I have really trying to be a lot healthier!
so this is 6 meals per day?? I am in school and I don’t know how this would work! I really want to be healthier and I’ve been trying on my own, I just don’t see how this would fit into my school schedule. Any advice?
Anyone eat tofu in this meal plan? If you did, how did you cook/prepare it?
I have tried the Trader Joe’s savory pre-made tofu and it’s pretty good, not too many calories either if you just cut up one square of it. You can eat it cold or warmed up.
Hi there, I put mine in microwave or in a pot with water. Blitz 1 min covered on high in m/w, on stove in pot with water, till boil. Hope that helps.
What should I eat for lean protein?
And does med sweet potato mean medium sweet potato?
and do i put the salsa on the sweet potato?
lol so may questions
Hi, med means medium and salad eat on own or with the lean protein. Or on the same plate as meat and sweet potato.
Can I do a little modifications without messing up the entire plan?
1.I was wondering if I can swap the egg white at breakfast with a little bit of soy milk, i hate water-base oatmeal.
2. Maybe have tuna in water instead of white fish every 2-3 days, would be bad? What about replacing ¨fish,meat¨ with eggs or vegetable protein (such as beans, chickpeas, lentils)?
3. Is any green veggie ok? Like peas….cause a lot of the times peas are no-no in a diet:)
I think the main thing is to be eating a lot of protein (eggs and lean meat or tofu)… so if you are going to replace anything my suggestion would be to make it something that is about equal to what the substituted food offers… high protein, possibly low fat.
I’m not an expert. >.>
But wait. What happens after the 7 days and we want to go back to normal? Do we gain the pounds back if we switch back to our regular diet? Sorry if this question was answered before xx
I would suggest taking what you learn from the diet that week and putting those new lessons learned towards future meal plans. So, you’ll want to keep the 6 meals a day (keeps you from eating too much), keep eating vegetables and fruits, keep the meals small.
In my experience, you’ll definitely put the weight back on! This diet really is more for special events when you want to tighten up a little – most of the weight lost is just water weight because of the protein-heavy nature of the diet.
is there anything that you can swap a sweet potato for i dont really like those
A sweet potato is a starch. So maybe, corn? or something similar. Could skip it all together and use a different type of veggie.
this meal plan is confusing.. do u mix all the ingredients on each meal together? or r they choices?
You eat everything listed under the Meal. So Meal 1 you would eat the egg whites, oats, and banana.
I don’t think it matters how you eat them, just that you do. For the eggs, oats and bananas… well Cassey has a GREAT banana pancake recipe that combines all of those, and just those. You should try that. Mix them together and put it on a skillet to make little pancakes. I love that recipe and that’s what I am going to do when I start this plan.
I tried this plan for a week and I must say I can tell the difference in my clothes. I did lose weight (3) lbs and some inches. It was not easy but after day 3 it became easier. So my advice is to stick with it…good luck
wow cool!! :) gratulation!
Have you already put the lost weight on yet or is it “away”? :)
Thanks sam and Sarah for your help just one more small thing can I mix it up as long as j eat 6 meals a day?
Oky the thing is me and my mom want to go on the peal plan but I just don’t understand so well are meal 1 like Monday meal 2 thursday or how do it work can we mix it up? Please help thank you
This is 6 meals a day, every three to four hours.
you probably can switch the meals up as long as you eat them eithe way you are still eating the same amount of calories/carbs/etc.
Oky the thing is me and my mom want to go on the peal plan but I just don’t understand so well are meal 1 like Monday meal 2 thursday or how do it work can we mix it up?
no there are 6 meals for the day. you eat those 6 meals throughout the one day….
In terms of the salsa, is this a store bought or home made one? I’m from Australia, so if there are any great ones to buy, please let me know!
I don’t get this meal plan. Is it a meal per day or do you have each meal at different times of the day?
You have those meals each day. I’d put about 2 – 3 hours between each. :)
I don’t get it when do you eat each meal? I am trying to figure out what would be breakfast, morning tea, lunch etc.
The point is it isn’t the usual breakfast, lunch and dinner. The point is to have 2-3 hours between each meal and eat them throughout the day (going from 1-6). So instead of having 3 large meals and snacks in between, you have 6 small ones with no snacking.
So, I started at 103 lbs and got to 101 lbs at the end of seven days. The best thing was that I DID feel/see less flabbiness and more muscle definition. I understand that this is most likely all water weight, but it was awesome because I was prepping for a night out (: I basically ate the first four meals (though cut out some protein) + NO snacks/extra foods, minimal salt, minimal condiments (only stuff like wholegrain mustard). I don’t really consider it too low-calorie because I’m fairly petite! And it’s most definitely not a long-term meal plan; it’s hard to stay on track if you go out etc. + the amount of protein is staggering (for me at least).
With regards to the lean out mini meal plan, for meal 1, it states 1/2 cup oats. I was wondering of it was 1/2 cup dry oats, plus the water…or 1/2 cooked oats (water included in the 1/2 cup serving size…) ?
i don’t understand…. this only comes to 900 calories! how is that healthy to maintain for a week????
if you need to add calories w/ foods then its okay as long as it healthy you MUST have a smaller consumption than what your trying to lose it okay. :)
I would suggest adding 2 more servings of fruit or vegetables. And since your working out add extra non indulgent calories. Maybe add milk to the protein powder instead of water, if you use skim that should give you about 1000.
Then you add some extra fruit, maybe some organic peanut butter with apples or celery. Or 2T’s of organic Ranch dressing for the veggies. That’ll add some extra calories. I’m on WW
How many calories are in this meal plan?
I’m not really a fan of the cottage cheese. What’s a good alternative?
Me neither! Please please please give an alternative to cottage cheese Cassey! <33333
I’m using plain greek yogurt. It’s high in protein and I’ve read that it has casein which is good for muscles. I like the Fage brand and they have it in 0% fat and 2% fat. It tastes a lot like sour cream, but if you add the tiniest bit of honey it’s like eating ice cream! If I eat it as my bedtime snack it keep me full all night and it takes care of my cheese and carb cravings. For me, even though honey isn’t on the approved list. If it keeps me from wanting to dive into a giant mac and cheese, it’s worth it.
Fage is the best, at 0%!!!
Lost 3 lbs since monday already. Thanks Cassey. Love this meal plan!
Do the meals have to be in this exact order? School makes that difficult for me, so would I get the same results if I had meal four mid-morning instead of having it after meal three?
i do not believe that it has to be in this exact order ( I might be wrong i apologize if this is so)as long as you are able to consume these foods then its fine. i guess it depends on how your daily routine plays out remember everyone’s routine is different than the rest. if you can try to contact cassey or one of the POP ambassadors.
what does PLYO STAND FOR??? Help THANKS to anyone who responds :)
Plyomerics, its a kind of exercise that uses really explosive movements like jumping
Plyometrics, sorry for the mistype before
Thank You for responding i appreciate it ! :)
I don’t understand the plan. Do you take one of those meals a day or what?
Started today at 155lbs. I’ll let you all know how it goes!
has anyone seen results from doing this?
What would be the best vegetarian option for the 4 oz. of protein? Tofu, beans, lentils, seitan, tempeh, lentils, cottage cheese?
I would say for Vegetarian to go with Tofu/Tempeh/Cottage Cheese for meals 2, 4,5,6 and Beans/Lentils/Seitan for Meals 1 & 2 but then reduce the Carbohydrate take of Sweetpotato/Oats because Beans/Lentils/Seitan all have carbohydrates within them.
How would you recommend cooking the egg whites without any oil? I tried microwaving it today with a little soy milk but it turned out rather weird. Any suggestions?
Try fry-light or any other spray oil under 2calories , its basically a better way to use oil, spraying instead of pouring :)
Pam spray a pan and then make like regular eggs
Is it safe to do this diet plan week after week???
I highly doubt it’s healthy to do this plan week after week. Because the more you exercise the more calories you need to consume in order to use energy. That’s what I think. The best thing to do is go to a doctor or nutritionist or dietitian to see if it’s okay for YOU to do this because all of our bodies are different. This meal plan is probably good for maybe for prom, weddings, etc to slim you down.
I have a strong reaction to gluten and most grains. Anyone come up with a sub for the oats?
Trader Joe’s and Whole Foods sell GF oats. I am extremely and tolerant and don’t have any problems from them so they’re not cross-contaminated.
You can probably sub it out with a 1/4C Quinoa, Buckwheat or do Sweet Potato in the morning as well. They are all carbohydrate dense & fairly close to the counts of Oats.
What if im intolerant to egg whites!?
try seeing if your local supermarket has egg white substitutes. mine does (shoprite, in NJ)
Try this!
1 tablespoon of chia seeds with 3 tablespoons of water
Leave sit for 15 minutes
It will be the same consistency of an egg/egg white.
It is a great alternative that I use and I LOVE IT! Enjoy :)