Many of you have been asking me about my diet plan and how I got to my bikini body in a short 8 weeks. I’m going to share with you a snapshot of my meal plan that you can tweak to your needs.
In short, my meal plan given to me by my trainer friend consisted of lots of protein and 6 small meals a day (200-350 cals each) to keep my metabolism up. Barely any carbs. That meant no fruit guys :(
I was so full the first day I went on it because I had never eaten so much protein in my life even though the meal plan measured to less than 1900 cals. I was also working out very hard, lifting weights and running 6 days a week (IN ADDITION TO TEACHING PILATES A MILLION TIMES A WEEK) so that’s why my intake was high. I needed ENERGY for killer workouts.
I wrote down how I felt each day in this huge poster chart thing. I also recorded my weight every morning and any other notes I wanted to give myself like “Great progress Cassey! Keep going!” Hahaha. I got my body fat % checked every 2 weeks to make sure I was GAINING MUSCLE and LOSING FAT.
(If you are trying to read my chart, that big pink blurb up in the right hand corner was something I wrote 2 literally days ago after I bounced back from my 2-week Feeling-Fat-and-Failing period. It basically says, “Today I am 118 again. THANK GOD. Working hard pays off. I have my bikini body back!!!!!”)
Here’s the meal plan…
meal 1
*egg white omelet (1/2 cup liquid egg whites) with 1 cup broccoli.
meal 2
*1 small can tuna with 2 cups broccoli.
meal 3
*9 oz boneless skinless steamed chicken breast and 1 cup steamed green beans.
meal 4
*1.5 scoops vanilla whey protein mixed w/ water (I was using Body Fortress Super Advanced Whey Protein Powder in Vanilla)
meal 5
*9 oz boneless skinless steamed chicken breast, 2 cups romain lettuce, 1 tomato.
meal 6
1.5 scoops vanilla whey protein mixed w/ water
For condiments I used lite soy sauce and tabasco. For dressings, basalmic vinegar or very light vinaigrettes. I also drank TONS of water.
That’s basically how I ate for 8 weeks.
I was suppose to carb load on Sundays to fuel up for the rest of the week, so the only difference here was that I did not take my protein and instead had sweet potatoes, black beans, oatmeal, and apple sauce. Apple sauce was the closest I ever got to eating fruit. I was allowed to sub the chicken breast for white fishes like cod. I could sub any of the veggies for other leafy greens.
This meal plan and lifting for about an hour followed by 15-20 min of intense cardio 6 days a week helped me go from 126 lbs and 24% body fat to 118 lbs and 17.5% body fat. I am 5’5”.
I’m not gonna lie, it was hard work but I LOVED every second of it. I went to sleep every night waiting to workout. I woke up every morning ready to workout. Results keep me going like a mad woman. How exciting is it to lose a lb every week for 8 weeks? It is one of the best feelings ever! I also loved looking at myself in the mirror and admiring changes like a conceited bi-otch. I know some people are all about the whole “don’t look at yourself until the end” type of deal, but for me, NO WAY!!! I wanna see that I look good and I wanna see it NOW! (Ok, kinda childish but hey, who doesn’t like a lil instant gratification?)
Just in case you haven’t been following this blog for a while, this whole 8 Week Shred thing was an experiment I was doing with my friend who is a personal trainer. We wanted to test out a specific meal plan and workout plan and record results. It was tough for both of us to be on such a restricted diet plan and yes I did have cravings. But I knew at the end of this, I’d have the body I’ve always dreamed of. So, that kept me going.
I am no longer on this meal plan and I have definitely added fruits back into my diet. I still however eat tons of protein and steamed veggies. And I still workout 6 days a week because I love it.
Disclaimer: PLEASE consult a registered dietitian, nutritionist, or doctor before making any drastic changes to your diet. This is just what I did. Do not follow it unless you know it is safe for you.
How mny hours do u have to wait til the next meal
Dear Cassey,
What meals would you recommend for vegetarians?
I would love to try the 8 weeks bikini body diet but I´m a vegetarian. I´m sure you have some awesome ideas and could help me with this … Thanks so much for the inspiration of eating clean!!!!
Greetings from Germany
Hey Cassey,
I follow this plan for a few weeks now. Am I allowed to add one to two cups of coffee with soy milk?
Lots of Love <3
T.
Great article! We will be linking to this particularly great content on our site.
Keep up the good writing.
I have a question. I am taking Warfarin and eating lots of leafy greens can make the medication less effected. I was wondering if instead of having so much leafy greens with my meals, would I be able to sub it with cucumbers instead( I love cucumbers!) Thanks! :D
Lately, I’ve been trying to eat healtheir. I mean, I came across blogilates on Youtube and I was like, “Woah, this girl is insane!” I decided I would try to eat healthier, because, well, lately I’ve been eating terribly. Problem is, when I tried dieting I actually GAINED weight. Not being able to eat junk food made me crave it more. I felt hungry and now I wiegh 100 pounds, so I gained almost four pounds. Don’t worry, I’m not anorexic; my mom weighs 90 pounds (we’re tiny!). Any who, I’m not quite sure how to stop craving the things I love. I can usually follow a diet for about 3 days before I succumb to delicious snacks. What should I do?
Add a little apple cider vinegar to the junk food you eat, it makes you crave them less because vinegar tastes so gross. Also, if you’re working out, eating healthier and gaining weight, that’s not a problem. Muscle ways more that fat, but muscle will make you look toner and firmer,
1 lb of muscle = 1 lb of fat. they weigh the same but muscle is more condensed then fat.
One pound is one pound of anything. But you will have more fat to equal that pound than muscle. If that makes sense. It’s like feathers and a brick…they both weigh 10 pounds but you have one brick vs many feathers. Just an example
When people say “muscle weighs more than fat” they’re talking about a same volume to volume comparison. What I mean is, if you have 2 identical tupperware containers and you fill one with fat and one with muscle and put each of them on a scale, the one filled with muscle will weigh more. It works the same in your body. People get discouraged when they start an exercise program and don’t see the scale move (or see their weight go up). But it’s usually because they’ve lost fat and gained muscle. They don’t necessarily look bigger or smaller (i.e. they still fit in the same tupperware container) but their body composition has changed and the muscle that takes up the space where the fat used to be WEIGHS MORE.
It sound like you were eating to less than you should had. Thats what made you gain weight. It is not healthy to eat less than 1200 calories a day. If you do it your body goes into starvation mode and when you start eating again you will get your fat back. Casseys diet plan meal that she gave us is not good if you are training at the same time. I calculated the calories for this meal plan and it gets up to around 1200 calories. If you re gonna train as well you need to eat more! Because if you eat this and train cardio every day (lets say you train away 300 calories), then you will get 900 calories every day and thats not enough! So eat a little bit more!
And btw, if you eat every 2 hours you dont get the time to get hungry, bcz you are constantly eating!
Omg Cassey, did I really hear you say “bi-otch”? LOL
Planning on starting this eight week program and also the April calender, It’s pretty intimidating to say the least but I’m going to promise myself to not give in and stick it out the whole way!! It’ll definitely become difficult coming closer and closer to exam time. My motivation is my 3 week holiday to Valencia in just over 8 weeks and having my dream body that I’ve always tried to achieve but never got :( I think it had to do with diet although I dont eat a lot of junk food at all hardly any eat actually. I hope to loose more than 8lbs though but we’ll see what happeneds
If it helps you stay motivated, for the sake of kicking a severe… to put it simply, fungal yeast infection that was taking over my body for years and doctors had no clue what was wrong with me for the LONGEST time… I had to go on a diet just like this 8 week plan for over a YEAR. It was hard, but the results I’ve had after a year were AMAZING, so for 8 weeks, keep this up! You’ll be surprised. If you want to take it even farther, keep eating like this for most of your meals and even with lighter working out to even no working out at all, you will still see great results. The biggest factor that makes this diet work so well is the fact that the human body was not meant to digest gluten, starches, or sugars really. It’s something we’ve adapted to do, so cutting them out of your diet helps a lot. Keep it up, you can do it!!! :)
Hey this looks amaaaazing! I just need to know what particular excises did u do? X
hey one small problem, how do I fit in all these meals during school i reach to school at 7:15 and I only get a lunch break at 11:45
Starting tomorrow, I have 7 weeks until I go on vacation to Las Vegas. This week I went shopping and felt so fat in everything I put on. I’m not FAT but I have trouble areas that make high waist shorts and crop tops IMPOSSIBLE even though I have a flat stomach. I’m going to go grocery shopping today when I get off work and start this diet tomorrow. I already follow the calender but I’m going to do extra cardio each day. Hopefully my muffintop will melt off!
Hi Nina I was wondering if I can use amplified wheybolic extreme 60. It’s vanilla. It has serving size: 3 scoops is 280 calories
Hi Narali,
I’m not sure if you will read this still, but I’ll post my response anyway. Sorry, it’s been a while since I checked in here. Let me know if you read this and whether you used Wheybolic Extreme 60 in the meantime or not.
I’ve checked on the product online and there are a few things I’d like to say about it.
First of all, I don’t think it is appropriate for (semi-)beginners in the fitness world (working out for less than 1 year on a regular basis) or those who work out less than 5 times a week, because the added benefits of this product compared to regular protein and vitamin supplements will only show when you are training hard and with a clear fitness goal of getting ‘bigger’ (which for most girls does not apply).
The product’s biggest benefits are adding mass to your body, quicker healing of muscle tissue post work-out and more stamina during workout. If you add these up you can see what it is meant to do: give you more mass to build muscle on (so you’ll gain weight first, probably fat) and then give you stamina to engage in the workouts needed to transform this added mass (e.g. fat) in to muscle tissue. Because you’ll need to keep working out and your body will be quickly depleted because of this other components of the product will help your muscles to heal quicker and add some nutrients a depleted body needs.
So, unless you are a bodybuilder or athlete or someone who works out on this level I would not recommend it. Especially if your goal is to loose weight (as you will probably gain from this product).
For someone who works out 3 – 5 times a week and / or is looking to become more lean (or maybe loose weight), I would recommend regular whey or soy protein after weight lifting workouts and lots of clean carbs (dark whole wheat bread for instance) on workout days (whether your work out for the day is cardio or weight lifting: clean carbs will help you get that extra energy to get the most out of your workout. I know carbs is a scary word, but if you don’t eat the carbs, your body will start eating up muscle tissue and you’ll get no results. Educate yourself on good and bad carbs –> bad carbs are sugar loaded stuff, processed foods, white bread, white pasta, white rice and such. Good carbs are potatoes, really dark whole wheat bread and fruit in moderation).
Take good care of your body and it will show the results you are looking for!
Also, if you feel a lack of energy try to add the following harmless supplements to your diet:
- Magnesium / zinc / calcium tables (a combo of these three: magnesium helps your energy level and zinc and calcium helps your body to absorb the magnesium. The added benefit of zinc and calcium is that it will up your immune system).
- a good all-round multivitam, as your body will crave more vitamins when you work out hard.
- maybe some B-vitamins for stamina and a better immune system.
CAN i HAVE A CLEAN EATING CALANDER LIKE YOUR WORKOUT CALANDER
THANKS
So after you’ve done the 8 week bikini with the meal.plan do.you stick with the same foods or can.you switch it up a bit watching calories and foods you eat to not gain back the weight..how do you do it?
I told my mom I wanted to start eating clean, and I was serious about it, and the next day she bought a CHEESECAKE and a bag of freaking COOKIES. She never buys any of the really healthy food because my little sister is a brat and only likes hot dogs and kraft dinner and junk food, and I literally can’t eat healthy my family is IMPOSSIBLE. Literally, they make pizza and wings every single weekend. At this point I’d rather not eat than touch this stuff because summer is coming and I really want a bikini body more than anything :(
Can someone please help me?
*I tried talking to my mom and she legit went “Well it’s okay to treat yourself as long as you do it in moderation.” NO, because then the small bit of exercise I can actually get into my scheduel is a waste of time anyway! She doesn’t understand, I used to get called fat in school and I only just got that to stop, I don’t need it back. Sorry this is kind of a rant I’m just really upset :((((
Hi Kasey,
It must be hard when you want to eat clean and are living in an environment where you can not make your own food choices.
There is one mayor point I would like to stress first and that is that not eating is NEVER an option. Although I understand how you feel, for now you have to choose the better option. Not eating is the worst thing you can do to your body, especially if you are working out also. The reason is that your body needs the energy and nutrition from food. If you deprive your body from food it goes into starvation mode. This has all kinds of negative side effects. One of which is that it will actually make you fatter, because it stores all the fat it possibly can: it thinks it is going through a severe period of deprevation and will prepare itself for even worse times to come. That is why many sports diets are relatively high in calorie intake, but specific in which types of foods you eat: your body will love the energy (=calories) and feel good enough to work out and because the food is made from the right stuff it will burn off fat more easily. A great book on this mechanism is The Abs Diet for Women by David Zinczenko.
Also, I don’t know your age. This is quite important as in puberty you are still growing and need enough food. Too little nutrition in puberty will make you more prone to many ilnesses throughout your life and can even cause brain damage. So never cut down on calorie intake below the recommended amount for age.
Anyway, I can understand how this might make you feel more helpless as you are limited in your possibilities to eat the right foods. But there are many things you can still do! Here we go:
- Stock up on the right foods: if your mother buys fruits and veggies throughout the week, store them in your bedroom like other teenagers might store bags of chips :-) This will get you through the weekend.
-You could also ask your mum to cook a larger pan when she makes a healthy meal so you can safe it in the fridge for you to eat in the weekend. Remember to freeze it if you want to store it for more than 2 days.
- If you find yourself in a situation where you HAVE to eat pizza or fried chicken: take tissuepaper (toiletpaper will do) and blot as much fat as possible from the pizza and chicken. This will help a great deal. Make sure to order pizza with a lot of veggies and with no meat (if you are served a pizza with meat, take as much of it off of your pizza and give it to someone else for instance).
- Instead of eating three large meals you can still eat 5 to 6 smaller meals (about a third of an average meal). This will keep your metabolism going, which will help you burn more fat (yes, eating more often will actually make you thinner. Crazy, huh?) and give you energy to workout.
- Never skip breakfast and you could for instance have breakfast with just fruits and yoghurt, or yoghurt and muesli or oatmeal (no cereal or bread). Still if there is nothing else in your home: make sure to eat breakfast anyway even if it is with ‘the bad stuff’. See how you can vary with the things available in your kitchen. Cook an egg and have some milk instead of those bright coloured cereal in milk. Just look around, read packaging and choose the better options.
- See if you can eat at a friends house more often where they make better food choices, preferably on your family’s snack day(s).
- If you have lunch in your schools cafeteria: ask the person behind the counter if they can double you up on veggies and not give you the potatoes / fried stuff.
Last but not least: your mum is right, you definitely should treat yourself sometimes. Even Cassey admits that she eats one cheat meal a week when she is on a very restrictive diet plan for a bikini contest. You need that to keep you dedicated to your goal throughout the rest of the week.
I am not in bikini contests, but very aware of my food and body. I am 5′ 7” and 134,5 lbs. I work out as much as I like in a week, with an average of 4 times a week (sometimes 1 time, more often 6 times). Also, I am training to become a yoga teacher next to my regular job.
I am 26 years old and used to have a complicated relationship with my body. I have been slightly overweight at two points in my life: once as a teenager of 15 yrs and once during college (freshman 15). I have also been underweight after all of this because I was so afraid of becoming too big again. For me the struggle is over now, because I learned to recognize the right foods. I learned to eat very regularly and to not be too hard on myself. I do eat very healthy (vegetarian) meals, but I allow myself to eat as much fruit and veggies as I like. I go easy on the pasta and rice and almost never eat bread (only as a treat). When I really crave something I allow myself to eat it (like chocolate), only not three times a day and seven days a week).
I do wish for you a happy and healthy relationship with your body. In yoga we learn that your body is your best friend. It knows what it needs to keep you going in life and to keep you both mentally and physically healthy. Learn to listen to it and treat it with love and respect.
Lots of succes on your journey, Kasey!
Hi Kasey,
I think Nina makes some really good points. I wanted to share some of my personal experience when I made a lifestyle change to my regular diet.
When I was in high school I decided to become vegetarian. The funny part was that it was a bet between me and a friend. I won by 7 years by the way, but anyway I did my research, found out what foods I needed to eat for protein and everything. I learned a lot in the process and then I told my mom. Wow was she mad. “Now I’m going to have to cook three separate meals!” she said “I won’t do it! You want to be vegetarian you’re going to have to do it yourself! Shopping, cooking, everything!” My sister was a brat too and wouldn’t eat anything except kraft and hotdogs and broccoli smothered in cheese. So my mom was making her special dinners and normal food for the rest of us. I really don’t think that my mom thought I would stick with it for very long, but she humored me and said I could go to the store with her. My mom decided to figure out how much she spent on me per week and she gave me some of that money. I think she gave me a $15 dollar budget. So I got tofu and veggies and beans. I still drank the same milk as everybody and ate the same eggs. I figured out ways to make all the dishes she normally made vegetarian. For example spaghetti, she would leave me a little sauce in the jar instead of putting the whole jar in with the ground beef. Anything with tofu I would prep myself and cook when I wasn’t in her way. It was a tiny kitchen so sometimes it was hard. I did find that when I went to college I was the only one of my roommates that really knew how to shop healthy and not spend too much. Partly because I had practice and partly because when I went to the store with my mom she showed me lots of saving tips.
Going to the store myself was the biggest help to me. And it wasn’t easy to do in high school. I couldn’t drive yet, I had a million extra curricular activities, homework, and I still wanted to hang out with friends.
In my experience learning to eat clean is harder than learning to eat vegetarian. Maybe you can compromise with your mom a little. There’s a lot of turkey products in my stores that are cheaper and way way healthier than beef or pork. I like the jenni-o turkey products the best (no growth hormones) but there are some other ones that are cheaper. I switched to ground turkey in everything. I know that’s not on Cassey’s lists but I feel good about it because I can’t afford to buy the non-hormonal chicken and I wouldn’t call those clean.
There’s a lot to balance in life. I think it’s hard for everyone whether they admit it or not. We all have so much to do and never feel like we have enough time to get it all done. I really hope that you are able to balance you eating, exercise, and life. Maybe you’ll even be able to help your family get healthy too.
~Emily
PS
My sister grew out out of “I only eat kraft and hotdogs” when she went to middle school.
Thank Goodness I’m not the only one. Two days ago I told my mum the same thing and she came home with donuts, red velvet cake, a box of double chocolate chip cookies and a bucket of ice cream. All I asked me to buy me were some almonds and apples, at least I got the apples. I;m seriously working hard to resist the temptation.
PS can I substitute the chicken for fish, only for a little while, i’m fasting for Lent.
Hi there Shanice,
Good for you, girl. Resist those foods with no nutritional value! And well done that you got you mum to buy apples, just look at it one ingredient at a time.
I think the bikini body meal plan is way to restrictive for somebody who is switching from ‘bad foods’ and just wants to get a couple of steps closer to a leaner body. If you simply start eating healthy foods, six smaller meals (instead of three or four) a day and limit yourself to one snack or sweets moment per week you will get there! Your body can not handle a diet plan as listed above when you are just starting and it certainly is not a meal plan through which you can maintain a good physique. It literally is for athletes and people training for for instance a bikini competition: just to look good for 1 day after which you go back to normal eating. Even Cassey did so.
Yes, you can switch chicken for fish and still have a very healthy meal that will benefit your body and weight loss / sports goals. Best are white fishes such as tilapia. Added bonus to the fish is that it is full of omega 3 and 6. Look in to the benefits of that. Not bad, huh? You go girl, you can do it!
is it okay to throw some fruit in there?
Is fresh lemon juice (a squeeze), okay to use to give the chicken a little flavor?
Hey Kaylyn,
Lemon is quite acidic and thus, may help the digestion process. It is also used for many detox plans. So it should be fine :)
Hi Kaylyn,
Fresh lemon juice is actually good in detox as well as alkalizes our body. I guess most of the people thought lemon is acidic, but it is actually alkaline in the view of nutritional science that is a really good for health. Even if you have an ulcer in your mouth or feeling sick, you could just squeeze half or one whole lemon, add some water and drink it. It will make you feel better without even spending money to the doctors. Intake of lemon juice not only makes you stay healthy, but it is also good for slimming purposes. =D you could add in honey if its way too sour for you.
Is it alright to substitue canned salmon for canned tuna to eliminate some of the mercury risk?
Or perhaps tilapia?
I wouldn’t recommend substituting Salmon, it is much higher in fat, where a tuna is relatively light and lean. I was on a similar diet where I was only allowed salmon once a week. Other lean white fishes, like tilapia, are usually fine!
Canned salmon is good as well…. salmon is high in HEALTHY fats- which actually benefits the body and helps in the fat-burning process by creating a healthy lubricant through the digestive tract- thus food can pass through more easily
the biggest mistake ppl make is avoiding all fat in general… avoid saturated and trans fat… fats such as omega 3,6 and polyunsaturated fats are good!
I have soy protein powder- is that okay to replace the whey protein with?
I should think so, I have done this in the past (vegetarian and only eat animal byproducts like milk / eggs when it is organic. Whey almost never is organic and I don’t want unhappy cow stuff in my food ;-D). Only thing you should recognize is that whey is from cows milk and therefore it might have some extra nutrients that you might want to add in another way… Not sure whether this is the reason that this diet specifically mentions whey protein though.
Tnx so much for sharing this, you eased my frustration a bit. My trainer told me today that in regards to the goals I wanted to reach , I need to cut fruit from my diet. I thought she was nuts! I love fruit and we’re all groomed to believe that fruit is healthy and ok even in surplus. You basically wrote everything she shared in a nicer tone. Now as I workout and learn more abt nutrition I’m constantly learning new things. Im trying this no fruit diet starting today, its going to be superhard but im motivated. In regards to protein were you able to eat beef or fish such as talapia or salmon? Tnx agin for sharing, glad I saw your post.
I don’t understand, I thought it was good to eat as many fruits and veggies as you want? What’s wrong with fruit? Is it because it has a lot of sugar?
Hey,
When it comes to fruit and vegetables you are suppose eat the “recommended serving size”. Anything over that is too much. Please see choosemyplate.gov for reference.
Hope this helps! =)
Hi Casey, hello guys,
I was wondering if I am allowed to drink coffee??
Aaaand if I can replace a protein shake with some low fat cottage cheese on some days (would it ruin everything??) ?
Lots of love xx
B
As long as you don’t use a lot of sugar in your coffee it’s fine… try to avoid using cream- milk even can ‘block’ your system, but as long as you don’t use a lot of millk or sugar, coffee is fine. It actually boosts your metabolism and thus increases fat burn! Just don’t overdo it :) I would say no more than two cups a day…green tea is much better though, and you can drink as much as you want :)!!
Wouldn’t recommend cottage cheese on this diet though, if you are trying to see max results… it is a dairy product and as I mentioned, creates a ‘block’ in the digestive system.
whey is a protein derived from milk and it is slowly digested so it makes the body feel ‘full’ for longer, and provides us with more, longer lasting energy without the “blockage” occuring
Cassey sometimes i just get really angry at my parents for buying fruit and telling us “they want us to eat healthy” (which i strive to do anyways) and then order 3 pizzas and buckets of KFC chicken. ugh! and then my mom asked me “did you eat any of the pizza?” and i said,”no, i had a salad instead” and then she said “oh, are you dieting?” And im like “i’ve BEEN ‘dieting’” but i want them to understand that im not just dieting for a one-time-thing, I’m trying to develop a healthy lifestyle to help me stay on the right track!!
I so know how you feel! But when my family asks if I’m dieting, they make fun of me when I say yes. One day my mom got home from grocery shopping and she was like “You know, we don’t even eat that bad!” My response? I pointed to the four (NOT KIDDING) packages of cookies that she just bought, sitting on the counter. -______- It’s ridiculous. My mother buys almost NO fruit and makes dinners that are extremely fattening, so I’m basically doomed. And on top of it all, I have had to stop doing cardio workouts because my asthma is getting really bad and she still hasn’t made a doctors appointment for me, even though I basically can’t breathe when I’m moving around. Ugh.
do I have to eat the meals in order ????
hey, i want some ideas for breakfast, but i want a healthy ones, can you give me some ideas please! i’m trying to start a healthy habit
try pinterest. they have amazing recipes for people on the go. i just got finished making egg white, mushroom, and spinach mini quiche’s in a muffin tin. saute both ingredients before hand, heat oven to 300, bake for 20-25. don’t forget to seriously grease tin before hand! i bring them to work and keep them in the freezer. i’ve also tried with bell peppers, ham chunks, and onions. you can pretty much add anything. hope this helps!
Hi Cassey!! Instead of “lifting”, could i just do an hour combined of your Pilates workouts??
Do you know what I could eat for a bikini body, on a vegetarian diet? It excludes ALL meat, including poultry and fish. I do eat eggs, though. I’m vegetarian for compassionate reasons, and not health, so I have to bend all diets around that. I run for about 10 minutes minimum each day, but usually I double that, depending on my busy schedule.
I know that protein is really the most important thing when it comes to getting that dream beach body, but I don’t exactly want to live off of eggs for weeks on end. Beans and lentils are chalked full of carbs, and I’d have to eat a load of spinach or broccoli to get enough from veggies.
Edamame are a great source of protein. I also eat a lot of chickpeas and tofu. Also, try making an egg scramble with veggies. You can add different veggies each time to save yourself from boring eggs. I feel your pain, though.
I really wish I could do these meal plans, but I’m so damn picky none of them work. :(
Yeah me too!
How can I alter this if I’m allergic to eggs?????? What else could I use instead of eggs?
if the eggs were meant to be a source of protein, then tofu or beans would be a good substitute.
I’m no expert but I’ve been looking for good breakfast food and studying up and the eggs are probably used as a protein source, so I recommend quinoa. It’s a whole grain that’s packed with protein and fiber and I’ve heard it’s really good but I have yet to try it myself. I hope this helps :) :)
Hey Cassey, I really hope you reply….. Firstly I LOVE LOVE blogilates.. I want to start this meal plan in February. Now I want to know for the “one hour of lifting” is it ok to do one hour of lifting dumbbells at home or would you suggest I join a gym.
What should I eat if I don’t do egg whites?
Hi Casey! I am a university student who walks/bikes every day but only hits the gym about 3 times a week. I want to go on this diet so I have a bikini body by May, I’m 5’6 starting out at about your starting weight (127) and was just wondering if you think it would be worth doing this diet without the same amount of exercise? Do you think I would still see results? Also I LOVE blogilates I’m so glad I found it!
I would really love to try this, but I don’t eat eggs so any suggestions on what I should do?
hey kourtney!
replace eggs with other sources of protien like nuts, berries, fish, beans and a bit of meat :)
Berries? NO FRUIT is protein! They are 100% carbs. If you read this article she ate no fruit. Proteins are only whey powder, meats and (maybe) cottage cheese.
While fruit doesn’t have much protein, nuts, eggs, and beans do.
fruit does contain protein- some fruits more than others. Although, it should not be relied upon as a main source of protein due to the amount of sugar most fruits contain. You would have to eat a LOT of fruit in order to replace the amount of protein found in eggs- not worth it- too much sugar!
Hey! This meal plan looks intense! I have a question… I want to give this a try but I hate tuna!! Any suggestions for a substitute??
in my opinion you could sub chicken or turkey breast (something around 6oz) or tofu or even eggs (2 eggs w/ yolk), or any other kind of lean fish.
can i have some substitutes for meat cuz ima vegetarian
so do you just mix everything together? like in the first meal- do we just mix the egg with the broccoli?
it doesnt really matter i dont think. cook it up however you like it. and if your steaming try not to do it in the microwave if possible because ive learnt that it kills the nutrition in the veggies by like 75% or something
Hey Cassey! Can you please please start writing how many calories we can burn on every video! Thx
Hey,
How many calories depends on your weight, height, and heart rate. There is no exact only approximate. Reason for this is….say person 1 is 190 lbs and person 2 is 135. Person 1 will burn more calories than person 2 doing the same exact workout because they weigh more. The best way to figure it out is getting a heart rate monitor that tracks your heart rate and calories burned.
It’s really a shame that you think you ate 6 meals a day to “keep your metabolism up”. There is zero scientific evidence to support this. Your body will always have an equal metabolic response to the amount of food you consume. This is why intermittent fasting is so successful.
I agree!! I started intermittent fasting a couple months ago and I have lost WAY more fat and I’ve slimmed down a lot (while eating more calories). I basically eat 2 huge meals every day and I’m always full and it’s amazing.
What do you mean by intermittent fasting?
Google is your friend Ashlyn!
It’s healthier to eat six small meals a day to keep your matabolism running at a constant rate. You should never allow yourself to get ‘hungry’ because your body (much like your brain) has a memory, and will store more of what you eat as fat, because it doesn’t know when it will receive more ‘energy’. If you’re fasting, you’re not on a healthy diet plan. You are simply not providing enough calories for your body to store as fat- thus you loose weight. Think about it,… if you consume two meals a day, you really burning wayyyy more calories than you are consuming- common sense that you will loose weight. This can easily result in an eating disorder.
Hello! One question! I know i sound like a little kid but what happen if you dont like vegetables? Or dont eat fish? Anything that can substitute for fish and vegetables????
you need veggies! you can’t substitute them because they are really high in nutrients and low in calories! they are basically your best friends for weightloss, or maintaining weight. Try to eat them please, convince yourself they are yummy.
Hi Cassey! I was just wondering for the meal plans, do you eat every two hours or what’s the time span? Did you eat the same meal every single day? What are some good substitutes for turkey and tuna?
Hey Cassey!
Im just wondering, is it true eating after 8pm can cause obesity?? Im curious.. Please reply<3
I am not Cassey, but I have read in a scientific article that it was proven and tested that it doesn’t. The only thing that can make you obese is eating more calories than you burn :)
I don’t think it can be true. Most people in southern European countries eat after eight, and there is not a high rate of obesity in these countries :)
hiii, i really want a flat abs, i think i’m getting fat now so i’m going to star doing this, thank you so mucho, i have a question.. if i’m going to do this i can’t eat candy right, bcauz i’m so so obsess with chocolate
Yes, please! Do a vegan 8 week bikini body diet plan! :)
please please please!
Hi together, Hi Cassey
What do you think about a refeed or cheat day??
Thank You
Alysaa
Im 15 years old, 4foot9 and weigh 50kg. i have 8 weeks to get my body slimmer and more toned but I dont know whether to try the 8 week bikini body or the 90 Day challenge? which one is more suitable? someone please please help?
Hey, I’m having a dilemma about which to try too but I guess the 8-week bikini body plan is easier to follow. Taking into account the types of food you need to include for the 90 day challenge, it’s comparatively costly and may not be available easily. But that’s just my opinion! All the best! x
I’m having the SAME problem! I just don’t know if I should do this or her bikini comp. diet plan and workout.. or are they the same?
i was wondering, if you could also post how many calories approximately you burn for each video :)
I feel like this might be a stupid question but I am confused. Are you supposed to eat ONLY ONE of these meals throughout the entire day, 3 of these meals a day, or all six in a day? Please someone answer me!
She ate all 6 meals every 2-3 hours every day.
Oops! I mean, she didn’t eat ALL 6 meals EVERY 2-3 hours! But she ate 6 meals total every day, each meal was separated by 2-3 hours for digestion and what not.
Thanks!! :)
you’re amazing ! i love this blog! motiviated me and helping me with diet and weight planning. keep up the good work!
is there a substitution for whey powder?
any soy protein is a great way for women to cut the inches because we digest it easier, but if you are not into the easy powders. snacks that have a 2:1 protein to carb ratio and lower calories are perfect
Hello!
I’m currently living in Japan and it’s really hard to get a hold of whey powder i was wondering if there was a substitute i could use instead?
How many grams of carbs do you recommend for the carb up day?
PLEASE do a bikini meal plan for vegans! I really want to trim down with you too!
Hello Cassey so do you recommend going on this diet for someone trying to make a drastic change in their diet and body? I’m trying to loose 12-15 pounds and adopt a healthy lifestyle but I don’t know what foods to eat as in a meal plan to loose the weight? I was looking at your meals plans and was wondering if this type of meal plan will cause me have really low energy?