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?
Today is my first day starting this diet… I can’t even eat all of meal one, all I have gotten down is the egg whites. This is way too much food for me.
Also, is it okay if I substitute fat free greek yogurt for the lean protein? I’m vegetarian but I really do not eat tofu or tempeh, and the soy products I eat aren’t really the ‘leanest’ ( soy dogs, soy chicken fingers, veggie burgers, etc).
Can you have egg whites for meal 2?
Can you make a meal plan for the people who are in school? I’m in high school and I don’t have time to eat between classes.. By the way, you rock!
Yeah I would like that too! You’re the best cassey
yes that would be awsome
What are some dairy free options for meal 6? I cannot have dairy. Can I do a protein shake?
Im sorry I have one more question. When done with this 7 day plan whats the best way start eating more normally? I did this last week and it went great but the weekends are really hard so I tried to eat healthy but it didn’t go over well, not only did I gain some back, not all but some, but I got really bloated and gassy, just didn’t deal well with more normal foods after this. I only really changed the fact that I was eating every couple hours and I had a soda and a low fat small bag of popcorn on Sat. and Sunday I had some cheese and tomato soup and turkey sliders and fruit salad. I didn’t overdo it much and not with horrible foods but I just don’t know what I should eat to continue with results I achieved but begin eating a little more normally and not so strict.
maybe try one of her other meal plans, like the 90 day one or something? and you could cheat on them a little bit to help you ease back into eating normally?
Hi, I was wondering if I could turn meal 1 into a smoothie? I work out at 8:00 every morning and I don’t do well with breakfast that early. I’m good with everything else but meal 1. I don’t want to start eating at 9:00-10:00 with my first meal as it pushes them all back to be too late by the end of the day. Could I do a banana, oat, egg white smoothie?
yup!
Great thank you!!
Oh one more thing, can I marinade the lean protein in say Italian dressing then grill it?
Should I cook the egg whites or add them raw?
You should cook them!
Actually since I posted this I found out that the All White egg substitute is used in smoothies all the time and the have an entire website of smoothie options. I did find that the oats were too much for me so I made a smoothie out of 1/2c greek yogurt, 1/2c egg whites, and 1/2 banana. added a little cinnamon and not too bad. so far I’ve dropped 4 lbs in 4 days. not bad.
I don’t have any oats yet (I’ll be getting some today or tomorrow) so for now, can I substitute the oats for natural low-fat vanilla yogurt and 1/2 the banana for 1/2 an apple or a few strawberries
Thank you!
Hi Cassey,
I’m on day 4 of this plan and I’m surprised, how filling it is! When I looked at the meal plan initially, I thought I was gonna be starving. But the opposite seems to be the case, even though I work out every day and my workouts are mostly cardio based. How is that even possible!?
I didn’t join the ’90 days challenge’ back last year, since I’d just started a new job and knew I wasn’t gonna likely to stick to it (also with the holidays being around! ;)). Personally, I find a one-week plan a lot less intimidating and a lot easier to stick to, because ” it’s only for one week”. ;D
Hi, since it is pretty difficult to transport chicken and lean proteins around for school, can i replace a couple of the meals with protein powder mixed with almond milk? Thank you for listening.
I hate banana, is there anything else I can use with the oats?
OK, I’m like 24 hours into this and I can’t believe people were worried they would be hungry. Does anyone realize how much food this actually is? It’s 4 p.m., and I’ve had only two meals so far and I’m so stuffed I can’t fathom eating another three.
I asked this question on G+ but I don’t know if you saw it. Is this plan similar enough to the 90 day plan that I could just do the 90 day one for a week or 2 or are they really different? I’m a vegetarian and I don’t know if I can stand tofu/soy products 3 times a day lol and the 90 day one seems to have more variety.
Thanks :)
hey do you mean 1/2 cup dry oats or cooked coats?
dry
oops :( this whole time i’ve been adding water!
You cook them in water, but measure them dry!
I have read all of the comments above and I cannot find one comment about the whey protein powder – is there a best alternative to it? Because I tend to exercise first thing in the morning and I am not too keen on drinking the whey protein powder.
Thanks
She mentions in the meal plan for her 90 day challenge that protein powder can be replaced with 1/2 cup cottage cheese or Greek yogurt, so I assume that would apply to this plan as well.
can we put salsa on the egg whites in the morning? i hate egg whites but can only afford them!
Hey there Cassey,
Just double checking… is Greek yogurt ok to sub for breakfast in this meal plan? I enjoy egg whites, but my work schedule makes it difficult to incorporate making them for myself every morning this week. Also, what brand of greek yogurt do you recommend? I want to make sure I get the best out of this plan!
Thank you :)
I’m not sure I fully understand this. Is meal 3 a snack? Are there any snacks? What can be substituted in place of cottage cheese?!?!
greek yogurt can be replaced! and this is the meal plan, 6 mini meals a day!
Hi Cassey, I know it sounds silly but I need to know how many eggs there are for 1 cup egg whites and how many pieces of chicken breasts for 4 oz?
Thank you so much! :)
you’ll have to get a measuring cup and a scale!
What if we combined the cottage cheese from meal 6 to meal 5? I’m trying not to eat after 8 PM!
I definitely want to start this tomorrow, but I was wondering if there’s an alternative to oatmeal? I’m a coeliac but I’m not crazy about gluten-free oats.
Hi, this sounds good and I am interested in doing it but i have a question. I am in high school and it is kind of hard to bring steamed veggies and meat to school to eat for lunch as it gets pretty gross and hard to stay fresh. Its also just uncomfortable. What do you suggest? Thankyou!
salad!
Hi Cassey, I’m 21 and I weigh around 45 kg for 1.57 m. I have a really small frame! Although I am already thin I have some problem areas (mostly in my lower body, i.e. thighs, butt and muffin tops). I am following the dukan diet now to lean out a little bit, and I was wondering what you thought of it and whether you think I would actually see results by following your diet for a week since I’m already at a very low weight. I need to lean out for my aerial dance show!!
I really admire what you’re doing with this blog and with your life!
xoxo Bianca
It’s a pity I’m in college with a dining plan. There’s no way I can have 6 meals a day and have enough dining points haha is it bad if I just have this as my meals?
1. Breakfast: Oatmeal + Fruit or Yogurt + Fruit
2. Lunch: Salad
3. Dinner: Stir-fry or ‘Korean BBQ’ (really just chicken with vegetables, lettuce and this hot sauce)
Can I add cinnamon to the oatmeal?
yes
I’m in. This is my 6 week of 12-week challenge! I feel great!
I love your blog! You are really amazing, you know? :)
Greetings from Serbia!
I still havent heard back about the greek yogurt instead of the cottage cheese with jam. I would love to start this today or tommorow.
Hi Cassey!
I’ve been doing 1h00 of Pop Pilates and Cardio for about 2 years now, and I used to have the perfect Body, I used to literally have compliments on my body every single day. People even thought I was a Dancer, Can you believe that LOL!!! I used to Eat clean every day………….
But Now, Since the winter holidays, i’ve been eating really bad, and I stopped working out, I really have no Idea why… But Now I’m going to live the way I’ve always lived, and the way I always wanted to live.. CONSISTENT healthy eating..
Now, Since my body has lost all of its muscles and everything, I cannot restart doing 1h00 everyday at a intense level. I have nothing wrong with that, I LOOOOOVE IT, but I’m afraid to fail… So what i’m going to do, is i’m going to do 30mins. for a week (7 days a week) and every next week, add another 10 minutes (1video) until I reach 60 minutes…
Please, Cassey I know that this post is probably stupid, but I think that I tell, my role model, Cassey, my plan, I’M REALLY GOING TO STICK TO IT!! =)
Casssey, I want to thank you for everything you have done for me…
You changed my life, thank you ♥
Ps. Sorry for the awful writing… I am french :)
I love this and I’m all in Cassey. <3
I’m allergic to potatoes so I can’t have the sweet potatoes and no matter what I do I can’t STAND cottage cheese! Are there any good substitutes for these 2?
a healthy carb like whole wheat bread or quinoa or oatmeal or brown rice and for cottage cheese, try greek yogurt!
Love this! Would it be ok to substitute one of the 4 oz lean protein servings with more egg whites, plain nonfat greek yogurt, or cottage cheese? I don’t have a problem with chicken, tofu or fish, but that’s A LOT lol.
I do understand eating only egg whites sounds great for your diet, but it has nothing to do with healthy lifestyle sorry Cassey to say it out loud. I know you are fan of “only egg whites” I just dont agree with it. I know there are different opinions on this subject but I belive “mother nature knows what she does”. Another big issue is chicken meat ..there arent almost any countries with chickens that wouldnt be stuffed by antibiotics and shit (sorry) that makes them grow faster. Most of people dont know about this. So I definetly prefer fish and turkey and low fat clean meat, when it comes to this I prefer my health over my bodyweight. And sugar free stuff? You cant cheat your body really. Its not stupid.
Cassey definitely cares 100% about health! The reason why a lot of people eat only egg whites is because egg yolks are extremely high in cholesterol, which isn’t very healthy. If you’re concerned about your chicken meat you just have to know where to buy it from (except I’m sure if they’re putting antibiotics or whatever in chickens they’re doing it to turkeys too). There are a lot of completely natural farms around that don’t interfere with their animals’ growth. And when Cassey says “sugar free” she means processed sugar that is not from “mother nature”. There are plenty of the good sugars that your body needs already in fruit and other foods.
It’s perfectly fine if you don’t agree with it though. Everyone has the right to do what they want with their body and the majority of us on here seem to be pretty healthy and happy! :)
Hi Kamila! I am totally with you on the whole foods from mother nature thing. But at the same time, we can pick and choose what works for our bodies. Like when I eat turkey meat or fish, I take off the skin because it is fatty. Is that bad because I am picking apart mother nature? No, because I don’t need it. I never throw away egg yolks because I buy the white only. And if I have a whole egg, I eat it. This here is a 7 day restricted plan to see results. It is nutritious and not low calorie. And the point on the sugarfree. If you are not comfortable with that then add honey, fruits, or stevia. You are right, we cannot trick the body. We must choose what’s right for our own healthy goals.
This is too little food for me, but this is similar to how I eat everyday anyway since discovering clean eating. Honestly I can now eat as much as I want, stay full, and lose weight! Thanks for showing me the light Cassey!
That’s right, you can eat a ton when eating clean!!
Hey Cassey,
I heard you have tried the paleo diet before. What are your thoughts? I am currently trying it out and would love to hear about your paleo experience:)
Love your site!
Keren
my diet is almost paleo! for some, u may need more grains for energy.
What would be a good substitute for a vegan who doesn’t eat eggs or cheese? Otherwise, this looks like a great 7 day plan! Might have to try it with substitutes.
soy protein, tofu, tempeh?
I HATE egg whites. How different nutritionally are egg whites versus whole eggs? I bought the Eat Clean Diet after reading all the info on blogilates about eating clean and the only part that I can’t do is eating egg whites. I just DON’T like them at all!
I don’t like plain egg whites either so what I do is I take one whole egg and have the rest as egg whites (so if I’m eating 3 eggs, I’ll have 1 full egg, and 2 eggs worth of egg whites) and scramble it really well! It’s not quite as healthy as only egg whites but it’s better than all full eggs!
Now that my taste is getting more acquired to egg whites I sometimes scoop out half the yolk from the whole egg with a small spoon so that I’m only having half a yolk!
Here’s the nutrition info:
http://www.fitsugar.com/Egg-Whites-vs-Whole-Eggs-7291034
Is it okay if we do 1/2 a cup of greek yogurt instead of doing the cottage cheese? Thanks!
that’s fine, but the cottage cheese is there for the casein which is slow-releasing protein so your muscles dont starve at night!
YES!! This is just what I need. I’m going to start tomorrow since I checked this too late today.
Thanks Cassey :)
Sorry if this is a stupid question but would it be okay to use spices on the meat? like some chilli, ginger, paprika and a tiny pinch of salt and pepper?
The fish wont be a problem but I have trouble eating chicken juast as it is :/
And also do you have a good salsa recepie?
You are amazing!
Try using something like Mrs. Dash on your chicken. They’re a great salt-free blend.
Thanks for the tip! :)
But I live outside the US so I don’t know if I can find it here :/
I do not like eggs, in any way, shape or form!! is there something else I can have instead? when it comes to breakfast, I am more of a cereal, fruit, yogurt kinda person! :)
do greek yogurt!
What can I sub for the sweet potato??
hmm, brown rice or some healthy carb
I love quinoa and kiwicha. Is it OK to drink soy powder with cinnamon and wheat germ after workout? I don’t have protein powder, it is too expensive here in Honduras.
oh yes quinoa is so good! and i think any type of protein after a workout is good, especially after some pop pilates!…try some egg whites or even a whole egg :)
Great meal plan! I can’t wait to start it tomorrow. I can’t start it today because I already ate breakfast and had some coffee :/ But I was wondering, do we only choose one from the three options under the meal? Or can we eat all three? Basically, if I was to be eating breakfast would I only be able to choose either egg whites or oats? Thank you!
no no it’s everything!
I can’t wait to start! I’m new to this site and can honestly say this is the motivation I needed! Thank you Cassey for making working out and eating clean seem easy and fun!
Is salmon not a good option? What about a lean turkey burger? And can we bake our chicken or fish?
Oh yah! Baking is ok!! Salmon is fatty, it’s not bad though. White is just leaner. Turkey burgers. You don’t know what’s in them.
Keep in mind salmon is full of omega-3 fatty acids that are great for your heart and brain (see http://www.umm.edu/altmed/articles/omega-3-000316.htm). Eating salmon is a great way to get omega-3s and improve overall health. Not all fat is bad – some is really beneficial!
Yes fat is not bad at all. Just that it’s not on this 7 day plan.
yup. fat doesn’t make you fat.
excess calories in ANY form will add weight.
it’s also important for for satiety. i’d be hungry all the time if i ate this plan-not enough fat.
also, there are fat soluble vitamins that are only absorbed when there is enough fat in the diet.
OH EM G! I was just looking at your 90 day meal plan the other day and wishing you would do a quick one week long jump start! You read my mind! Fabulous.
I’m in!! :)
Do we choose 3 meals a day? or eat all 6 meals a day?
6 meals a day.
If I ate like this, I would literally feel like crap. I think it’s important to note not to restrict or deprive yourself to a simple meal plan like this especially if your body needs more intake of foods.
This is only a 7 day plan. Not a life long commitment. You probably wouldn’t feel like “crap”, but rather cleansed with all of the great fruit and veggies you get to eat. If you need more grains, choose whole, and you’ll be fine. This is adapted from a fitness competition leaning out diet.
Quick question, if this is a 7 day plan, how often should it be done in a month then? I usually need more grains otherwise i feel extremely drained so I would love to know!
It is pretty “cookie-cutter” and not tailored for an individual’s needs. If I was working out intensely, this would not be enough for me to sustain my workout and my typical daily activities.
BUT, if someone can eat like this and it happens to suit their individual caloric and nutrional needs, then it will probably work for them.
Cassey this plan is scary! I think I may try it though. I don’t like cottage cheese though, so is there any way i could sub it with Greek Yogurt and no jam?
Very much like the weeks in the 12-week challenge? I’m in the middle of week 8 of the 12-week challenge and have lost 10 lbs of body fat and at least 3.5″ from my waist (I’m an apple shape so that’s important!). I’m telling ya, Cassey, I’m 45, my body has given birth to 4 kids, and my abs are so nice and flat now, with good muscle definition :) .
I’m entering a sewing-a-swimsuit competition this month and will be so/sew ready to model it! I’ve been working out for 15 years at the gym and was a aerobic nut before that, but my eating habits finally caught up with me about 3 years ago and I’ve been putting on about 3/4″/year on my waist. I was eating kind of clean, but never watched portion sizes. Now that I’m eating really clean and watching portions, excess fat has melted off and my waist is back. Thanks SO much! You were the motivation to change my eating plan to a new, improved one.
OMG you must post pics!
lol. I will, I will! I can’t wait :) . My saddlebags are gone too.
Fast and simple! I like it! I’m definitely in…I’ll be doing the following for my workout schedule:
Monday: spin class, Pilates class, and yoga class
Tuesday: 1 hour with trainer followed by Body Art Yoga class
Wednesday: 1 hour with trainer
Thursday: cycling during lunch hour (heart rate >140)
Friday: running 3-4 miles during lunch hour
Saturday: spin class followed by Yoga Fusion class
Sunday: off
And I’ll also try to add in some more fruit at each meal. I can’t wait to get on the beach this summer…it’s only a few short months away!
awesome!
hi cassey,
i love your diet plan and work out exercises very much. i try to do it everyday. but i cant sweat. so, can i lose weight also body size if i dont sweat. or it just makes it much more difficult to lose body size.
Anyway your diet plan i find it not so difficult. but the point is that i always appetit. i m not hungry, just find something to put in my mouth.:((. help me , please. .. always thinking about eating, what i should eat , what did i eat. …. help me , please
Sweat is just your body’s way of cooling down. Just because you don’t sweat during your workout doesn’t mean you won’t lose weight! :D