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?
How large weight in grams would you say a medium sweet potato is? There is all crazy weird shapes and sizes?
Hi!
I think this is pretty easy to follow so I’m gonna do it, yay!!
How do you guys eat the oats? Do you add milk or water?
I usually add milk + cocoa, but there’s way too much sugar in the cocoa.
I don’t think it tastes good with JUST water or JUST milk,
any suggestions? How do you guys eat it?
PLEASE HELP! :))
xoxo Nadine
I’m starting it, too! I’m going to make it with water (so it doesn’t have the added calories from the milk), and put diced apples in it (I don’t have any bananas at the moment).
It would probably taste ok if you mash up the banana and put it in the oatmeal to sweeten it :)
thanks! i’ll do that, it tastes really good. i’ve did it with just water the other day too, but t0 be honest that tastes disgusting lol.
I don’t get meal 3…..what can I replace it with?
I’m totally in its soo easy…..cant w8 to start 2day
I don’t have everything to start this today but i want to. Can i sub some of the things i don’t have? and if so with what?
So much food!! I wouldn’t be able to eat all that meat in one day…
I’m trying to get my body bikini body ready, and have been really enjoying your videos so thought I would try one of your healthy eating plans, but I noticed that most of them include banana, is there anything in particular that would be a good substitute for this as I dislike banana with a passion. Thanks :)
So I’m just starting this out today and this takes a lot of time out of your day but I guess it’s worth it. I dont feel overly full or hungry at all! I have an issue with portions and eating more smaller meals throughout the day so this is perfect for me to practice with and get used to. I prepared my breakfast for 3 days ahead so I wont waste time cooking in the morning, I can just grab and go (mini pancakes) And all my veggies in the fridge are all cut, washed and ready to throw in the steamer with my meat! Thanks so much Cassey for this, I’ll post and update comment at the end of my week for this plan :)
QUESTION: How do you eat egg whites? raw? Cook? someone help! Pleasse! :P
ALSO: Meal 3 is meat again, right?
You can make them as omelette on a non-stick frying pan. It’s best to buy liquid egg whites. Don’t eat raw, it’s not recommended because of salmonella. Aim for organic egg whites, from free run chickens if you can find them.
Thank you :)
okay, two questions: can i move these meals around? like if i’m working out in the morning, can i move meal 4 to meal 1 so i can have the protein shake right after?? also, is it bad if i skip 2 meals instead of just the one? this is a lot of food and i just don’t see a way to fit them all in
Dont have sweet potato but want to start this today, What can i substitute?! I have zuchini, carrots, onion, quinoa, greek yogurt, cottage cheese, avocado all in my fridge but no sweet potato:( HELP PLEASE!
It works, it works, it works!!!!!! I am a pretty fit person and workout 5-6 times a week. I eat healthy as well, but could not lose that last 5 pounds. I decided to try this and 3 weeks later….WOW such a difference!!!! Thanks so much for sharing! :)
Also how many calories are in this per day? X
Hey, I was wondering if anyone else has experienced bloating whilst on this meal plan, I’m doing this as a cleanse before a beach holiday, but I have a contact bloated belly? X
Hi,
I have not been on this meal plan. but have been eating steamed vegetables for lunch and dinner. a bowl full of veges. carrots, Brocolli, beans, pumkin, salad leaves and as i am asian…. Dhal. ;-) i also have a meat item. fish or chicken.
with this meal plan i have felt really bloated. very airy and i pass gas all the time. very embarrasing… do you feel the same.
Loving this mealplan Cassey! SO much GOOD food to keep me full and fit = PURRFECT ;)
<3
what do you do with the oats?? can u put yogurt in an oatmeal??
I am a fan of cottage cheese…is there something I can substitute for it?
Apologies, I meant I am NOT a fan of cottage cheese…
I think Greek yogurt can be a good replacement! :D
Super excited about this. Started it today and cant wait to see the results. Instead of oats (as they make me sick) I added a cup of almond milk and made the first meal into a smoothie, hope this is ok :)
Hey,I’m starting this tomorrow, just wondering what veg is allowed does it have to be greens or can I have any kind? Also with the fruit can it be anything? Thanks
also do you go down the columns ? Like is meal 1 the egg whites oats and bananas or does is only go across?
hey have u figured out if u read it down the column or across or how?? help im confused
hello. you read it down. :)
Can I add a banana to the protein powder water combo since that is usually my dinner before I teach / or take a zumba class every night
is anyone else falling asleep on this diet? Sheesh. I can hardly stay awake. Can i have coffee?
yeah I still have my 1 cup of straight black coffee in the morning no suger/sweetners etc. ..plus a cup of green tea in the afternoon if I want. I’m pretty sure that won’t affect the results
With what can I substitute the Protein Powder?
im wondering the same thing. My guess is nuts? dairy? beans? lentils? Something high in protein.
you can sub with a 1/2 c of low-fat cottage cheese. i believe you have to forgo the fruit though.
oh and can i have a tbsp of apple cider vinegar and chase it down with a bit of orange juice? apple cider vinegar burns fat but tastes nasty so i cant drink it straight
@serenaribeca
orange juice = fructose (sucrose + glucose)
so probably not.
i’ve heard vinegar is good for lots of things including complexion, so if it’s your thing, enjoy. :)
Thin it out with water. I take vinegar every day diluted heavily with just water.
Is it okay to cook the egg whites with a bit of olive oil? or else they stick to the pan and my mom will kill me :S
instead of having the salsa with the baked sweet potato, can i have it with the egg whites instead?
Hey,can someone help me out? I really want to do this but I can’t figure out when I should squeeze in the workout – I assume meal 1 is breakfast and so on…But do these have to be in a specific 1-2-3… order or can I rotate however it fits my daily workout routine ? Really need the advise,guys… :/How did some of you do it ? Btw I’m one of those people who prefer to workout around 11 a.m. or later as I’m not really energetic in the early morning,but if I have to I can change that,of course.
i assumed the workout was before the protein shake so that you could take it after, but im sure that if you changed up the order of the meals it wouldnt affect anything, seeing that your body cant really tell the difference if its morning or night? im not 100% sure tho
Do you have to eat each meal everyday? for example: on monday, do you eat meal 1, 2, 3, 4, 5, 6? all in that day? thanks xx
yea, its alot of food tho! i started today and i dont think ill be able to eat it all
Yes but you don’t have to do the last one(: this works so well. I’m thrilled with results(: good luck x
My friend and i are going to be starting this and doing it for about 2 weeks. Though my biggest problem is i’m allergic to eggs and banana’s what would be a good substitute?
Greek yoghurt and oats, a protein & fibre bar in the morning, a green monster smoothie with greek yoghurt as a base, spinach, flaxseed, and frozen berries?
Starting this tomorrow!! Only because I didn’t read the article until late morning and have already been snacking! :/ At least it was healthy snacks like hummus and oatmeal! Anyway, excited to try this!
Im really confused, are u supposed to eat 6 meals a day and is 1 meal, for example 1 cup egg whites, 1/2 cup oats and a banana. Or is 1 cup of egg whites one meal for one day and the oats are for another meal on a different day.. soo confused!
Yesss, for meal 1 you have to eat all of that-1 cup egg whites, 1/2 cup oats, and 1/2 banana. It was confusing for me at first but now I understand.
How big is a medium sized fruit?
I would assume around the size of a fist
but you know us asians, we have to eat/add rice to every meal xD
I agreeee. I’m Asian too. I feel weird and empty if I don’t eat it. Can we eat one small bowl?
I’m not the expert on this but I assume you could. Just replace a meal with it or workout enough extra to burn it off. I’m not Asain (Italian) and I haven’t started this yet, but I feel the same about pasta.
hey for the 7 day diet is for one day or what i need help?? plz reply
Hello, I was wondering if for meal 5 I can substitute that for something else. I don’t want to eat the same thing twice if you know what I mean. What can I eat for meal 5 instead? Also, when is a good time to workout? Before meal 4? I don’t know.
somebody help!!
1/2 cup oats. which kind? and how are they to be prepared?
i like to eat them raw wit a bit of cinnamon but you can pop them in the microwave with some water and it make kind of a porridge
Hi Cassey! (:
I really want to try this meal plan, but I have a question! When do you think is the best time to work out while on this plan? I’m thinking after meal 3 so the protein powder could be my post workout snack? But I’m not sure what would be best!
Any advice? (: Thanks!
oh and also, the half cup oats, you make it into oatmeal right?
Hey :)
I think I’m going to start this soon, but I had a couple of questions first. Is it okay to have a whole egg (like with the yolk)? And is the salsa supposed to be like a condiment for the chicken? If so, is there any other condiment that I can substitute it for (I’m not really a fan of salsa)? And lastly, do you mix the cottage cheese with the jam :$?
thanks so much <3
egg yolk = lots of cholesterol (fat)
60 calories, less protein than egg white, cholesterol, a bit higher in carbs than egg white, and 4.51 g total fat.
egg white = protein heaven
17 calories, 3.6 grams of protein. (per wikipedia of course:))
instead of eating the egg yellow (the embryo’s nutrient source) we eat the embryo itself (the egg white) for its protein. weird i know.
:)
Sorry, just one more question – what would you suggest for the salsa? I’m cool with making it if you could please suggest a
recipe (though ya, i am vegetarian :/)
thanks so much cassey xx
Heya Cassey,
I’m vegatarian, so was wondering whether lentils/beans count as lean protein. I’ll be starting this tomorrow, I’m excited! I’ve been feeling pretty gross and fat and lazy for a while, but am super pumped to start this and get into my pilates/cardio tomorrow :)
you are (in the most literal way) a life saver!
That’s a LOT of food! I don’t think I could eat that much…
I’m in!! Starting tomorrow.. just so I can go get the groceries tonight :)
starting this tomorrow. i hope i see results. for the salsa, does it have to be homemade or can it be store bought? what should I look for if I get the store bought kind?
also, is it ok to drink soymilk too?
hi!
I am trying to do this plan as a sort of “cleanse” and I had a few questions.
I noticed it doesn’t include any fats, is this intentional?
Also, what types of condiments are ok to add to these foods?
Thanks :) xoxo
I made meal 4- the protein powder/fruit meal- into a smoothie and added a little bit of spinach for some extra nutrition! just an idea :)
doing it the 2nd day now! I don’t know, if I “translated” the weights right (I’m from Germany) but I can’t understand, if someone says it’s too much to eat :) I’m hungry halfs the day but it feels good to know, that it’s going to work! Drinking really much water hoping the hunger goes away^^ Thanks for this plan, it’s so easy to follow and one week is working very good for me, cause I don’t know if I could make it longer (I still make “normal” food for my one-year old and my husband, smells really good)…
Hi Cassey,
I’ve been hitting 6 days a week the gym since April this year but have not been able to knock off a single pound! My weight has been stagnant at 64.-something kgs (i’m 5’4″) with BMI swinging between 23-24 and fat percentage swinging between 35-30%. The problem is that my fat percentage shoots up even if I cheat on a single meal no matter how slightly.
You can imagine how discouraged I am by the fact that no matter how much I train at the gym (30 mins of moderate cardio+ 1 hour of weight training), how much thought I put into eating right and keeping my protein intake up, nothing really seems to be working.
Now I’m giving this meal plan a go for the week plus am trying Pop Kicks and the Bikini Blaster series for a week alternating the workouts for upper body and lower body (M,W,F and T,T,S respectively) each morning.
Keeping my fingers crossed for the week ahead!! :)
so does this diet actually work? Has anyone gotten good results from it and also can you do this plan for more than 7 days? Thanks
yes it works – although I had some cheat meals.. I lost 2 kilos in this week and saw the difference! So just do it! I guess you could do it longer than 7 days… but maybe it gets a bit “boring”, the 90 days challenge seems to be a good option to continue!…
so you think it works
Hey Cassie,
How far apart should we eat this meal and is it the same meal everyday ???
Once you go off the plan will you regain the weight?