8 Week Bikini Body Diet Plan

8 Week Bikini Body Diet Plan

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.

535 thoughts on “8 Week Bikini Body Diet Plan”

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  1. Etonjejr says:

    Thanks for share

    3 weeks diet plan

  2. Barbie S Thomas says:

    So I have been working out and not seeing the results I want… So besides workout I am going to do this meal plan. Its going to be tuff because I love food! I think thats been my problem lol… oh well Starting Monday.. I want to see change!! thanks for the workout!!

  3. Kasey says:

    6 meals a day, 8 weeks straight? We got this! (:

  4. Abby says:

    So no fruit? 🙁

  5. evi says:

    For sweet stuff, what do you think of smoothies, with just banana, strawberry and mango as fruit without dairy and ginger added from booster juice?
    or ice cream made of banana, almond milk and raw cacao?

    Do you think should be thinking calories, or portion, or health or all of it?

    thanks for your opinion, LOVE Your youtube videos!~

  6. liz says:

    What can I substitute for chicken breasts? :/ I have this psychological thing where eating chicken meat (boiled, fried, baked, etc.) will make me gag.

  7. Mia says:

    I am trying to lose weight within roughly a month. I have been eating only porridge, tuna, chicken, and veg for the past 2 weeks except on Fridays and Saturdays. I have also been exercising by doing the monthly calendar and by going for a run for 1 hour roughly 3 times a week. So I was just wondering if by doing this, will I lose a good amount of weight in about a months time? I’m 15 years old and really want a flat stomach and toned arms for the summer.

  8. Teana says:

    So I can’t eat fruit on this diet?

  9. jess says:

    I do not like seafood. What do you think would be a good substitution?

    1. mess says:

      chicken breast!

  10. Destiny says:

    Is there a way you would suggest to diet and exercise without losing a ton of weight? I am about 5’7 and I weigh 124 lbs. I’m already pretty slender and I’m trying to lose weight in my stomach because I had a baby about 6 months ago. I have a high metabolism and it’s not easy for me to gain weight anyway so im trying to keep the weight i have. I’m just trying to get my stomach and mid section back in shape. I follow your work out videos on you tube and I love them. Please help 

    1. Danyka says:

      Muscles are made in the gym, weight is added (or taken off!) in the kitchen.
      If you follow her exercise calendars, you will tone up! Then having a clean diet that matches your calories out (this changes for everyone, but if you don’t want to count, just make sure you are eating your protein and carbs and feeling full after meals, but importantly listening to your body.) then you will not lose or gain weight.
      Hope this helps


  11. yukie.K says:

    Is there any substitute for whey protein powder??

    1. Emily says:

      The best one I know about is pea protein powder. It’s usually vegan friendly and offers 20 grams of protein per serving (compared to 24-25grams of protein for whey protein powders). You could also sneak hemp hearts into your meals <3 Like salads.

      My experience comes from working full-time in a health food store. Surrounded by nummy health products. <3

    2. Danyka says:

      All kinds!
      I don’t use whey because I am vegan. I love hemp protein because I know it’s a high quality protein. You can find many vegan proteins in stores.

  12. Erika says:

    I am seriously excited to try this diet, I’m starting next week but for the last 3 weeks i’ve been following the beginners calendar and but lift challenge but eating to train myself for this diet by adding more of a variety and not totally dropping carbs but my diet is at a 30% protein, 20% fat and 50% carbs based on a 1,400 calorie goal daily. I just need help as to WHAT exercise and workouts i should do with this and how often? I go to school so I can’t really workout every few hours but I put the time in I just don’t know how much to do, I don’t want the extra protein making me look fat. please help I can’t lose the determination! I’m 16 by the way

    1. tendel says:

      why not just follow the blogilates monthly workout calendar ? and if you feel you need more workout you can go running
      Also , the protein will NOT make you fat , it will help you lean out and keep the muscle weight

      1. Erika says:

        Thanks for the advise I’ll do that! 🙂

  13. Chloe says:

    So I just basically eat this everyday for 8 weeks straight?

  14. Sarah says:

    I do not eat tuna or any type of sea food. What can I use instead of tuna?

    1. Erika says:

      I’m going to use tofu, or quorn (mushroom based protein you can buy in supermarkets)

  15. JULI says:

    Hey, do I need to eat all the meals in one day? if not, how many days are the meals for?

    1. Aesha says:

      Yeah you eat them all with 2-3 hours in between 🙂

  16. Elena says:

    Well, this is the third and last time I beggin the begginers calendar, this time I ment to finish it and continue with the mensual ones. I stydu nourish right now, and I can tell you girls this high protein meal plan is very effective but you have be careful of not taking more than 2grams of protein x your weight per day. And don take this as a life style, use it for shot times and then change protein for carbs and keep training like a beast so you dont take back weight. Cassey thanks a lot for doing this.

    1. Elena says:

      My name’s Elena too

  17. Kristen says:

    Hi there! I am brand new to your site, but a friend recommended I try the beginners challenge. So here I am. 🙂 I really like looking through all of your meal plans, but I don’t see any that I can do easily. I am a server and I work the dinner shift, and that doesn’t really give me any time to eat every 2-3 hours. During the day, that would be fine, but once I get busy at work there isn’t any stopping to eat. Do you have any suggestions?

  18. Megan says:

    Hi I’m thinking about trying this meal plan and doing the 30 day ab challenge. However I’m in school on weekdays from 9am until 9pm as I’m doing my leaving cert. I’m just wondering what times should I try workout at and eat each meal. Thanks 🙂

    1. Rose says:

      I’m doing the 30 day ab challenge. It doesn’t take much time at all out of your day. I really like it! 😀

      1. Megan says:

        Ok thank you!! 🙂 are you sticking to the amount of water you’re allowed have? 🙂

        1. Andrea says:

          Hi 🙂 can you help me? How i can get the 30 day ab challengers calendario? Where i can get the password? Thanks so much :*

    2. Linda says:

      Hey Megan, I’m doing the Leaving Cert too this year in Cork! 🙂 I decided to try the beginners calendar 2.0 and just stick to a relatively healthy meal plan (eating more fruit vegetables, little to no sweets, and less white bread and rice) I think if you’re really determined to try a calendar you can do it!! I usually do my exercise after all my homework at night which is usually around 9 or half past. You could try waking up earlier too just don’t kill yourself working out either! I sometimes have to skip days because I’m swamped with work but I don’t kick myself for it because it is a stressful year and I make up for the days I’ve missed. Just know that there are other people like you out there and don’t give up! 🙂

  19. McKenna McCue says:

    Are you supposed to eat all these meals in one day?

  20. lily says:

    how do you stop chocolate cravings, I NEED TO KNOW!!!

    1. Jenn says:

      MAGNESIUM! I have the same problem. Anytime I’m tempted to almost breaking point, drink a magnesium drink. You can find it at your local health food store. I buy the powder that you mix with water. It stops the craving.

  21. Natalia says:

    I don’t like tuna I’m totally gonna throw up if I eat it. how can I replace tuna?
    I need your help ;-; x

  22. Cecilie says:

    Every day for 8 weeks????

  23. Mesha says:

    Hello what would you eat after your workout

  24. Kara says:

    Like Ashley asked, how long did you wait until you had your next meal? Did you have meal one and wait 2-3 hours before you had the next one, or..?

    1. Jas says:

      I think it means breakfast, lunch, and dinner.

  25. Ashley says:

    How many hours did you separate these meals and protein?

  26. yuvalraphael says:

    im 14 is it ok for me to do this diet ?

    1. allison says:

      oh dear i think you’re too young to start any of these diets. Just eat everything in moderation and join school sports . you’re still growing!

      1. Bela :) says:

        If u really wanna do this why not ? As long as you are eating something wihich is healthy it should not be a problem. I think if you feel unwell the way you look and want to start that time limited journey… This diet is not as unhealthy as the citrone diet …. so go ahead

        1. marina says:

          its fine to do it if you are over weight. if not i thing its better for you to do 30 day ab challenge

    2. hummingbird says:

      You should really talk with a trusted adult and/or your doctor. They can help you modify the diet (if you need it modified), and make sure it’s safe. We all have very different needs, especially when our bodies are changing (which will happen throughout all our lives).

      But really, it’s best to talk to professionals and the people who care about you. She even has a disclaimer at the bottom of the post that drastic diet changes should be run through a health professional!

      In the meantime, I encourage you to read up on health and nutrition. That knowledge will always come in handy, no matter what age you are 🙂

    3. vivian says:

      I’m just gonna say no, you shouldn’t do this diet. I think it’s way too drastic and seriously not good for the environment…. all of that meat and fish is not healthy. It may help you lose weight, but that’s because it messes with your ATP cycle. Pretty much, your body runs on carbs. As humans, we need anaerobic (carb fueled) and aerobic (oxygen fueled) respiration to keep our bodies up and running to our full potential. Loading up on protein and cutting out carbs makes your anaerobic ATP cycle change from burning carbs (like it’s supposed to) to burning protein. This can help you lose fat but most people will gain it all back after they stop this diet, and it is horrible for your liver! Look up the cons of Atkins diet… This meal plan is pretty similar to this diet and it’s just not a good idea…especially not long term.

  27. Foodie-ness says:

    Hi fitness junkies! Love your website! Let me inspire you too with my foodie-and fitness blog posts on: http://www.foodie-ness.com and let’s live fit together 🙂 Instagram: @foodie_ness

  28. Crys says:

    What if you’re a vegetarian that only eats eggs, tofu, and dairy products for sources of protein?

  29. Vanessa says:

    So this 6 meal plan, does that mean 6 meals in one day or meal 1 three times a day? ahhhhhhh so lost. someone please help!

    1. roxy says:

      6 meals per day

  30. Jordan says:

    Cassey, I have no doubt this works, but it is unhealthy to have tuna more than twice a week. What would you suggest doing as a sub for the tuna? also, do you eat the romaine lettuce plain or do you make it into a salad?

  31. Maxine says:

    Any suggestion for the breast chicken recipe?

  32. Fran says:

    Is it ok for a teen ager or below 18 years of age to try this meal plan?

    1. Aria says:

      Yes I’m 11 And I’ve Been Doing This For A While. I’m Staying Healthy 🙂

      1. Jacqueline says:

        You are 11? Don’t try to restrict yourself 🙂 xx

      2. jenna says:

        you’re 11? how are u able to manage all of staying with this with school and everything because i want to try it but i feel like it would be extremely difficult.. what did you do?

  33. annie kristine says:

    I’m little bit curious I’m Filipino it is need to put a rice or not?

    1. Emi Nuel says:

      I think you can if it’s a brown rice or black rice. It should be a good carb. Since WHITE RICE is a bad carb. If you don’t have any options, you might replace them with smash potatoes? 🙂 I’m half Pinay tho. Hope this helps.

  34. Charu says:

    It would be nice if you could post a vegetarian diet plan for those who don’t eat meat 🙂

  35. Penguin says:

    :'( I think the most important thing for going on a diet is “patience” :'( and i dont have it…

  36. sarah says:

    Hi Guys,

    Do you think a meal plan like this would be healthy for a man? Both my husband and I seriously need to lose weight before our big holiday in December.

    If you have any suggestions I would love to hear them

    1. Minny says:

      I think for your husband and for yourself- if you are really trying to be healthy and eat clean and STAY FIT: Not just for 8 weeks, not just for a year but for your life!! You should try the “Eat to Live” diet, you start with a 6-week plan and it is 100% reliable and guaranteed that if you stick with it and get the right amount of fruit and veggies per day: YOU WILL LOSE WEIGHT, and a lot of it! I’m not paid to do this, I am one of the people who strongly believe in this book because it isn’t anything crazy, its just eating clean. Which makes sense!! (:

    2. Minny says:

      I think for your husband and for yourself (and for everyone)- if you are really trying to be healthy and eat clean and STAY FIT: Not just for 8 weeks, not just for a year but for your life!! You should try the “Eat to Live” diet, you start with a 6-week plan and it is 100% reliable and guaranteed that if you stick with it and get the right amount of fruit and veggies per day: YOU WILL LOSE WEIGHT, and a lot of it! I’m not paid to do this, I am one of the people who strongly believe in this book because it isn’t anything crazy, its just eating clean. Which makes sense!! (:

  37. Bashia | BMG says:

    Looking great. Will definitely give it a try.

  38. Hanna says:

    bookmarked!!, I rsally loke your site!

  39. Stephanie says:

    So were supposed to eat this everyday for 8 weeks? And when are we supposed to eat? For example every 3 hours or every 4 hours…

  40. Serena says:

    Hi Cassey!
    I really want to follow this meal plan, it sounds delicious,
    but my parents won’t buy protein powder and i cannot afford it for myself so i was wondering, what else could i have instead of the protein shakes?
    Thanks! xx

    1. Keri says:

      Instead of the protein shake you could have cottage cheese 🙂 like 1/2 cup of it would probably be good.

  41. Sarah says:

    Hey I was wondering if I needed to eat all of the food or if I could skip meals considering I won’t be working out as much as she does (“teach pilates a MILLION times a week”). I was also wondering if there may be any substitutes for tuna and which spices (if any) to put on the chicken breast. Thanks 🙂

  42. sierra says:

    First of all, I wanted to say how amazing Cassie’s videos are. Im on the last day of the beginner calender, and everything is already so much more toned! I wanted to follow one of her meal plans in hopes to speed the process of getting abs up. I’m okay with eating eggs, but I refuse to eat chicken. Can I just make some tofu?
    Also, it’s not really healthy to eat tuna everyday, especially for woman. So what is something I can substitute for tuna? I’ll switch off every day.

  43. Micah says:

    I wanted to know if it would be okay to substitute the tomato with a bell pepper? Is there another vegetable that would work better?

  44. Brooke says:

    This is nowhere NEAR enough food..

    1. Atlanta says:

      actually for certain people this the perfect amount. Would you rather eat 3 HUGE meals or “LEAN OUT” and eat several mini meals to help with digestion? Now I don’t know about you but for me this is a great plan…

      1. Amber says:

        Actually, this is way too little. If you eat a 200 calorie meal 6 times a day, you’re eating 1200 calories. That’s the recommended daily intake of a 6 year old. In order to figure out how many calories you should eat, you need to calculate your BMR, because every body is different.

        1. Maddy says:

          1200 calories is a fine minimum for the average woman who is done growing. 1200 is the average BMR.

        2. Nicole says:

          6 year olds actually require a lot more than 1200 calories because they are so growing so much. For a woman, 1200 calories is fine for weight loss. 🙂

        3. Astrid says:

          Actually, this is approx 1450-1500 calories. Not 1200. I eat the same amount and workout 6 days a week, too. I’m just fine. I only lift 4 days a week, though. The only issue I would have with this diet is that the fat content is about about 25-30g under the daily recommendation for women. It can really mess with your hormones. I also do a weekly cheat meal, otherwise I’d go a little crazy. If I ever need to shred for a photo shoot, I’ll try these macros!

  45. Maree Vie says:

    I love the meal plan and think that it’s great, but what do you eat throughout the day?? Or would I just incorporate whatever is in the meal to at least have two-three meals a day?

  46. Daniela says:

    Hi guys! I am still waiting for my protein to arrive in the mail, so in meanwhile, do you know what could be a good substitute for that (aside from yogurt)? I also like to have a protein rich quick snack when I get up in the morning before I workout, again, any advice?
    Much appreciated!

  47. Zahraa says:

    Hi! I would love to do this! Where can I get the shopping list? Also is this what we eat for 2 months everyday??

    1. Jenna says:

      Hahah I don’t think you will need a shopping list, this plan is just a couple ingredients 🙂 but here ya go
      (This is per week, since all of the items are fresh you shouldn’t buy everything you’ll need for the two months at once because of rot)

      Liquid egg whites, 4 cups forth
      Broccoli, 8 cups worth
      Romaine lettuce, a lot.
      Tomatoes, 8 med
      Chicken breast, 14 9oz
      Canned tuna, 7 cans

  48. Rebecca says:

    How come I can not see this? It said something about posting to one of the social networks. Now the page keeps refreshing and doesn’t show anything else.

  49. Sherry Watkins says:

    How come you don’t eat any healthy fats ?

    1. Carmen says:

      It was just an experiment.

  50. yoyo says:

    What would a vegetarian version of this plan look like? I.e. what can I replace the chicken and tuna with?

    1. Alla says:

      More protein powder

    2. Jade says:

      I know this is a little late, but you could use tofu, tvp, soy protein…things like veggie dogs etc.

  51. Cayley says:

    Hi, I know I’m late but I’m very interested in this diet plan. I’m so close to my abs showing, I just need to get serious. Anyway, for the 1 can of tuna, what can I put with it? I’m guessing not mayo but what else.
    Thanks, Cayley

    1. Emily says:

      I use a bit of mustard, a bit of balsamic, and a bit of soy sauce.

    2. Sarah says:

      hot sauce! 🙂
      or salsa – which is what i do. I know it doesn’t count for this because it has tomatoes which are fruits which mean carbs…but moderation is key. plus i love salsa too much

    3. Emily says:

      This is a bit late, but non-fat Greek yogurt is also really good with tuna to make a tuna salad, instead of mayo. I also put onion and celery in my tuna salad 🙂

  52. Taylor says:

    What do you do when your out and about?

  53. Gunvor says:

    Hi. I just wonder what can i eat instead of egg? I’m allergic to egg so hope i can eat something else.

  54. Sanna says:

    Hi! I’m also wondering about the optimal vegeterian option for chicken & fish 🙂 Could I replace some of the protein bits with for example low fat quark? I’m also curious about the lack of healthy fats, can you explain that a bit more? Thank you!! 🙂

    1. Hayley says:

      I agree, I’m a vegetarian and was wondering the same thing! What can I replace the chicken and fish with? (: Thanks

      1. Jacqueline says:

        hi! im pretty sure she has some vegetarian meal plans also. If she doesn’t, Cassey should really create some.
        Read more at https://www.blogilates.com/blog/2011/06/16/6596867132/#BfwBeFHQ3UwGsThd.99

  55. johannafrauscher says:

    Hey everyone 😉
    I don’t get it at all. are these meals for lunch or when should I eat them ? 😉
    i hope you can help me ;D

    1. Jill says:

      Instead of eating three big meals a day, you space them out to eat six small meals instead!

  56. hannah says:

    Will you make something like this for us college girls? My meal plan has me lured into brownies and grilled cheese every day. Are there simple swaps us college girls can do to stop eating so many calories at the caf?

  57. Ophelia says:

    Try to reduce out a complete food group will just ” cure ” what the
    body needs in the long run. However, my recommendation are intense weight training, not bodybuilding; they are NOT one as well as the same.
    Most fitness centers provide spin classes and stair masters,
    otherwise it’s simple and fast to do these sports almost anywhere.

  58. Tylene says:

    I’m totally going to try something like this!! I will be following this general idea, with a few tweeks and also exercising daily 🙂 I hope that in 8 weeks I can be just as successful! I am 6ft tall, 130lbs and a little squishy. I would like to be 120lbs and muscular. Anyone want to try this with me??

    1. Allison says:

      I’m going to try it, too but… you’re 6ft and 130 and you think you’re squishy?? I’m 5’1” and 120 xD!

      1. Tylene says:

        I’m trying it now and its so hard!! Not the food, but having to prepare everything from scratch. I can’t just have a couple crackers as a snack, I actually have to boil broccoli and fry chicken and stuff. I can see myself having a few “not so successful” days, but I’ll do my best to just eat clean and healthy 🙂

  59. Daniella says:

    I am vegetarian, what are good, meatless replacements for the steamed chicken breast and tuna?

    1. Jacqueline says:

      hi! im pretty sure she has some vegetarian meal plans also. If she doesn’t, Cassey should really create some.

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  61. Julie says:

    OMG Casey, I know i’m a bit late to see this but I am almost in the exact situation as you were. I’m 27 year old, 5’4″ and 126 lb. I am by no means fat but I can feel the softness in my midsection, thighs and boobs… I am definitely uncomfortable as my ideal weight is around 115-118 lbs.
    I just printed out your February Calendar and i’m gonna try something along this meal plan. The problem is that I only have a (3 days per week) gym membership so i’ll have to do my running on those days and use your workouts on alternate days. I would run outside but I live in Canada and it’s minus 40 degrees outside… it’s difficult to stay active in this weather besides snowboarding 😛
    I Hope that this can get me out of my winter “blahs” and get my bikini body back.

    Julie xx

    1. Heather says:

      Julie, OMG you are so lucky to be at 126 lb. I know you’re only 5’4″…but that’s not bad at all! I’m 5’8″ and 165 lb. and I’m 20 years old. I weighed 135 lb. when I was a senior in high school. You should feel great about yourself!!! 🙂

      We all feel uncomfortable about ourselves sometimes…but I felt I should give you some positive feedback after reading your comment! 🙂

      Happy Workouts! and Good luck!

  62. Alex says:

    Hi Cassie,
    In this meal plan and in others that I have seen, where are you getting your daily need for healthy fats??? I would love to follow your plans but I dont see enough healthy fats involved each day? Is there fat incorporated into these plans? And if so where/in what foods?

    Thanks!!! LOVE your youtube vids:) and you just all around!
    You are so happy and inspiring!!

  63. Serena says:

    I dance 6 times a week, on Mondays for 4 hours, Tuesdays for 1 hour, Wednesdays for 3 hours, Thursdays for 1 hour, Fridays for 2 1/2 hours, and Saturdays for 1 hour, and I workout on Mondays, Tuesdays, Thursdays, Fridays, Saturdays, and Sundays, can I still follow this diet without tiring out and being weak? I’m wondering if I will have enough energy to go through with this diet and dance/workout as well? Plus I am a teenager, will this affect me negatively?

    1. Jasmine says:

      If you drink enough water, you shouldn’t be weak or tired. I do dancing and I don’t get tired or weak at all. keeping with this diet should give you enough energy each day as long as you drink lots of water to hydrate your self 🙂

    2. Sarah says:

      Hi Serena,

      Sorry, can’t help myself reply your post but as an Accredited Sports Dietitian consulting for ballet schools, I don’t think this meal plan is suitable for you as you mentioned you are a teenager and a dancer, I can’t possibly see there’s enough iron for you let alone other nutrients such as carbohydrates (fuel for your jumps and spins), calcium etc… hope that helps.


      1. Serena says:

        Would it be okay if I ate these in bigger portions though? Maybe that could give me the energy I need…

        1. Sara C says:

          Hi Serena, I’m a ballerina and I would not not NOT recommend trying this. You burn a crazy amount of calories dancing there is absolutely no way this could provide enough calories for you. I’ve seen ballerinas make themselves really ill and even land in the hospital from a lack of nutrients. If you’re concerned about your diet I’d go to WebMD.com and join their free fitness planner. you can input your exercises, the foods you eat every day, and your weight and it’ll tell you how many calories you need per day

          1. Sarah says:

            Hi Serena,

            I totally agree with what Sara said. One main key nutrient’s that is missing is carbohydrates. Protein won’t necessarily make you jump higher (well you still need it for muscles repair and recover) but carbohydrates definitely will. So it’s not just having bigger portions, you need carbohydrates as well as a variety of food to make sure you absorb enough nutrients.


  64. Claudia Elizabeth says:

    I can’t wait to start this plan ! I just have one concern after the 8 weeks is it still okay to have some carbs. ( quinoa) and fruit ? Or will I gain the weight back ??

    Thanks 🙂

    1. Kenza says:

      She said to always reload up on carbs Sundays but I mean eating one fruit after 2 pm can’t cant hurt you

  65. 8WEEK says:

    Hi i’m going to start this meal plan soon but I have no idea what it meant by meal1-6 🙁 What time of the day am I suppose to have each meal, any help here?

    1. Kenza says:

      Like every two hours

  66. Fan91 says:

    Hi everyone!! I started this diet a week ago with my boyfriend. In only 7 days, i’ve lost 12 pounds and my boyfriend lost 14 pounds. This diet is really amazing!! I’ve tried a lot of diet and this one is the only one who works for me! For sure, sometime it’s really rough but you have to remember that your future is created by what you do today, not tomorrow! And a little tips: stay to this plan!

    Thanks for changing my life Cassey!

    Contact me if you would like to talk : foxy930@hotmail.com 🙂

    1. Ana says:

      wow that is amazing!!!!!!!! I was on this meal plan for 1week and I lost 2pounds but I didn’t have the will power to keep going by my self .

    2. Serena says:

      I dance 6 times a week, on Mondays for 4 hours, Tuedays for 1 hour, Wednesdays for 3 hours, Thursdays for 1 hour, Fridays for 2 1/2 hours, and Saturdays for 1 hour, can I still follow this diet without tiring out and being weak? I’m wondering if I will have enough energy to go through with this diet and dance/workout as well? Plus I am a teenager , will this affect me negatively?

  67. Stefanie says:

    Cassey, I was wondering if you can make this meal plan into a google doc chart? It would be easier to read and to keep track of things. That would be lovely 🙂 I love what you do keep it up!

  68. thank you very much if you’re intersted in loosing weight
    try this link http://www.youtube.com/watch?v=eqgz4qhlvUs

  69. shelly says:

    hi, where is the vegan plan?

  70. Jackie says:

    Been doing this for a week now and already seeing some results. I only plan on continuing with this diet for 5 weeks instead of 8. I’m a huge foodie so this super restricted diet is very hard for me….. I’m already sick of eating the same thing everyday so I’ve made a couple variations. Try this one for meal #2:

    Instead of eating a can of tuna with green beans, eat it on top of a salad. Season the tuna slightly with some pepper. Cut up a tomato and add to lettuce. Put the tuna on top of salad. Mix some balsamic vinegar with a couple drops of honey and some evoo. Pour mixture on top of tuna and salad. Mix it up and voila!

    * substitute the green beans in for the salad in meal #5. Don’t do this everyday but definitely mix it up if you feel yourself struggling.

    Good luck everybody!

  71. Megan says:

    I was wondering if this meal plan is sufficient for new breastfeeding moms? I know that breastfeeding alone burns a ton of calories and I was wondering if this plan provides enough to compensate for that and if more carbohydrates should be added daily for this case? Thanks

    1. Jennifer says:

      I am also a breastfeeding mother. I’ve been eating 2 hard boiled eggs and fennel tea no sweetener for breakfast. For lunch I normally have a 2/3 cup of granola and a piece of fruit to snack on. Dinner is a moderate portion of what the rest of the family is eating, which is always something ‘healthy’ I whip up in the kitchen. Whole grains if we are serving pasta, baked meat, fresh veggies.I try to stay with in 1200-1400 calorie range and log all of my meals @ Myfitnesspal.com I have cheat days as well. Yesterday I had a yummy slice of pecan pie. My daughter was born 9-13 and I’ve already lost 26lbs. I was 147 now I’m 121. Oh and I do blogilates and other workout videos on youtube. I am not gonna lie. I was kinda lazy at first so I was only working out 2x a week. I’ve just begun the blogilates beginners calender. So far I have not had any problems with my milk supply. Water is key… aim to drink about 10 cups a day or more. Hope this might help. And good luck to you.


  72. Amy says:

    Just a quick question, and this might sound kinda strange, however, I am not a fan of vanilla but LOVE chocolate! I was wondering if there was a protein powder that I can replace the vanilla for chocolate, and if you could recommend a brand?

    Thanks for your time!

    1. Nicole says:

      Hi there (: I am not craaazy about vanilla either. I am more of a chocolate lover. I recommend thre Raw Meal Beyond Meal Replacement Formula by Garden of Life in the flavor “Chocolate Cacao”. You can find it at Whole Foods or online if you wish. It tastes a little weird at first, but after a while, it is REALLY good. Try and see if you like it. Good luck! 😀 <3

      1. Nicole says:


        1. Roxy says:

          The same brand she mentions also has a chocolate version. Can be found at Walmart and most drug stores. But most protein powder brands have chocolate as on of their flavors.

  73. Marta says:

    I have one doubt Cassey!
    Can you answer me? You can send me an email?

  74. Ally says:

    After completing this challenge, do you think it is easier to gain weight quickly even if we are eating clean?

    1. Cecelia says:

      This is what I was wondering, too! Sounds like an effective plan, but what will happen after I stop eating so restrictively?

  75. Bethany says:

    I have always struggled with when to eat vs when I am working out. Mostly my workouts are in the evenings after work but occasionally I workout early AM or daytime on weekends. Should the meal plan be followed regardless of when I workout? Should I make sure to eat everything but the last protein drink before the evening workout then drink it?

    1. Bethany says:

      Also my job is sitting all day long. Should that change what & when I eat?

  76. Desirable a part of material. I simply located your website and accession cash to say that I acquire actually treasured bank account your blog content. Anyhow I shall be signing up ones rss feeds and in some cases My partner and i accomplishment you can get the ways to access continually speedy.

  77. tatiana says:

    Hi i’m 17 with 37% body fat. As of monday I’ll be trying this out including buying casey’s DVD, i’ll post before/after pictures and updated body info. if anyone is interested in seeing if it really works! With clean eating, and a constant healthy workout plan i dont see how i could go wrong! email me at tcoop117@gmail.com in about 8 weeks if you want details about my progress!
    It’s nov.5, 2013 so around january.

    thanks cassey!

  78. Virginia says:

    You say abs are made at gym. Having a tough time going the past couple of days. Today and yesterday. I should go this afternoon but not motivated enough so I might do a couple of your videos. Thanks for motivating us and keep going. Strong core means strong back. I want that when I’m older. 🙂 Good advice.

    1. Virginia says:

      I did go today this afternoon. I feel amazing! I forget sometimes. I’ll use your videos for sure if it’s rainy tomorrow.

  79. samantha says:

    hey for the first meal are there any suggestions on what I should switch for the broccoli? and on the second meal could i substitute anything for the 1 small can tuna with 2 cups broccoli?
    i really just dont like either of those but i really want to try the diet!

  80. Tiffany says:

    Hey do you think its possible to do a Lactose/ Dairy, Gluten/wheat free and Nut free diet plan.
    It would benefit a lot of people like myself and my mum… I was searching to see if I could follow any of your diet plans but my allergies get in the way…. Please help me 🙂

  81. roadtohot says:

    Cassey! Firstly I wanna say thank you for what you’ve done with Blogilates.. your recipes have changed my life!

    I wanted to ask you how you felt on a low fat diet? I tried a similar plan above before and I literally didn’t have the energy to move one foot in front of the other! I found that the only way i can energize is with calories from fats.

    Did you basically have no fats at all and feel fine?!

  82. Audrey says:

    I’m starting this “diet” today ! Good luck for everyone who starts it as well!
    Current weight : 55kg. Let’s see the result in 2 months ahaha!

  83. Wind says:

    Hi Cassey!!! As a beginner Ive tried the Pilates for beginners, followed by 2 pop cardios.. It really feels good to sweat out all the anxieties and stress.. But what I’m concerned for is my stress marks.. How do I get rid of them? Do you have any suggestions?

    1. Wind says:

      ***stretch marks rather..

  84. Mats says:

    Thanks Cassey! This diet is working miracles for me.

  85. Sarah says:

    I’m allergic to fish, so I was wondering what you could recommended I substitute for the tuna?

  86. Cassandra says:

    Hi Cassey,

    Can I share this photo ( Abs are made in the gym, revealed in the kitchen) on my Facebook? I will write the photo is taken from your blog.

  87. Mats says:


    I started this program 14 days ago today. I’ve lost 4.2kg and my goal is to lose 12kg by the end of November as I’m going on holiday. I’m 5.6 tall and weighed 88kg when I started. I’m now 83.8kg. I alternate my veggies and I do have a fruit every morning. I hate exercising so I just go for a brisk 5km walk early morning and late afternoon, that’s it for me. No jumping up and down, my breasts can’t take that.

    1. Audrey says:

      Good luck! That’s impressive! You’re motivate me! <3 Keep going!

  88. Franziska says:

    Just One Question. I will start this 8 week challenge till my Birthday. Can i combine this with the 90 Days Challenge AND the monthly workout plans?

    and another Question:
    How gets my body used to this special meal plan eeeevery single day? How can i get back from it when i finished without getting more fat again? 🙂

    thanks for your response!

  89. amanda maslen says:

    hi, i am just starting this diet, today is my first day and i cannot stand the liquid egg whites. can i just have tuna for breakfast instead? and can i have avacadoes, or are they too high in carbs? cuz i had a half of one today with the tuna. also, how do you steam the chicken, and do you need to steam the fish? and is it a certain kind of fish? or will swai filllets work?and will intervole workout work with the butt workouts work instead of hard cardio? and or lifts? because i have weak knees and back… itll grow stronger enough to do it probably after a week or two but will that work for now? i am 5’5″, 160. i want to go down to 120. is that possible in a month with this plan?

    1. ana says:

      wow this is so me I want to get to 120 to!! im on this plan!! if you need to talk to anyone email me1

    2. Marissa says:

      I am 5’4″ and I was 160 last year now I’m with Cassey at 118- it’s a lifestyle change to lose any amount of weight and losing 40 lbs in a month is just not healthy- that’s 10 lbs a week! Healthy weight loss is anywhere from 1-5 lbs a week depending on how much you weigh. If you’re smaller like Cassey then a good goal is 1 lb a week. When I was 160 lbs my goal was 2-3 lbs a week. Stay strong though, you can do it no matter how long it takes! Make diet choices that make your body feel good about what you’re putting into it! Good Luck =)

      1. Cassandra says:

        I am 5’4″ as well and I am ard 132 lbs. I also wish to lost 2-3 lbs a week.
        Before I read this blog and on my own diet plan, most of the time, the first and second weeks worked well. However after that, the weight did not drop by 2-3 lbs per week, sometimes it only drop by 1 lbs a week.
        What should I do to maintain a weight loss by 2-3lbs a week? Should I do more workout?

        1. Ava says:

          Losing 2-3 pounds week is unhealthy. I am your height and 120. Losing .5- 1 lb a week is healthy. Just eat clean, lift heavy weights, do HIIT cardio 3-4x and love yourself.

  90. Melanie says:

    Yes you can steam the broccolli. Who wants to eat that much raw? eww lol.

    I started this diet today but I am a pescatarian so I made a giant pot of bean and vegetable soup and I eat that instead of the chicken. Is anyone else doing it? I’m not hungry at all so I think this will be easy for the 8 weeks. I am also keeping a food log with times so I know when to eat.

    1. ana says:

      I am on it and I just get sick of the same thing everyday

  91. ana says:

    getting this much broccoli will make me sick!! Can it be steamed?

  92. ana says:

    okay someone help!!! I want to do this diet–I have been on a low carb diet— and this comes really close to it but I didn’t know what to eat when! so Im pretty sure I can eat everything okay but what about the exercising part?? I don’t play sports but I like to keep active. So what do I need to do?? Can I just do the monthly exercising that Cassy has or do I need to do something different??

  93. Bree says:

    I hate fish and tofu, and eating that much chicken is just too much. Is it possible for me to sub in a 99% lean turkey patty or some lean turkey meatballs that have been baked?

  94. Felicia says:

    Does anyone have any low carb vegetarian substitute ideas? In order to get the same amount of protein, or close to it.

    1. Jenn S. says:

      She has a recipe in her recipe index for seitan, which is a great meat alternative. I actually made some last week (not for this diet…just for a meat substitute for my vegan meals. I’m not vegan/vegetarian or raw, but I try to eat mostly raw and vegan when I can). And I don’t like tofu, or most commercially produced mock meats. But this was really easy and really good.

      I used the basic ratio of vital wheat gluten to liquid (mix of water and soy sauce), but I used different seasonings in mine (some pepper flake, sage and nutritional yeast) and I simmered mine in a homemade veggie stock with a few shakes of liquid smoke and tabasco sauce in the stock. It was soooo good! Even my husband liked it and he is a strict meat eater. He said “Hey, that tastes like meat!” Lol. You can use whatever herbs you like, or season the simmering water/broth to give it different flavors as well.

      This is going to be one of my new staple meal items. I ate it plain. I cut some up and put it in spaghetti. I ate it warmed up, I ate it cold. I ate some in a sandwich wrap. I ate some topped with some spinach, raw marinara sauce and raw goat cheese. Its delicious, any way you do it.

  95. Zuzana says:

    I want try 8 week diet plan. But I don’t understand: I must every day eat same food? (White omelet,broccoli,thuna…) Please ask me. Thank you:)

    1. Alana says:

      Yes, same thing everyday.

  96. Rocky says:

    I just found your blog, via your YouTube page. Like your meal plan and am going to give it a shot. I have some questions, hopefully you read your comments :D.

    For the tuna – do you season it at all or is it just plain tuna? When you subbed on Sunday, did you steam or bake the sweet potatoes? Does it have to be black beans? Or can you use fresh pinto beans? Also for example, if I wanted to substitute with the sweet potato I could replace Meal 3 – sweet potato and green beans leaving out the chicken? Is that how you would do it?

    I’m going to try this but I need to be sure it’ll keep me full and keep my energy up. I do (MMA) – Mixed Martial Arts about 5-6 days week for about 1.5 – 2 hours each day. The MMA workouts are intense and I do burn alot of calories with this training. Throughout the week I work other things in along with MMA, like running, or ab work outs and butt work outs. So my main thoughts are making sure this will work for me. I guess I could try and see for a week.

    Love your work! I’ll have to spend time browsing.
    Look forward and hope I hear from you!


  97. Ashling says:

    Hi I was wondering my school hours don’t allow me to be able to have six meals a day, so I was wondering how I can loose weight whilst eating right without eating that many meals?

  98. Bianca Armstrong says:

    Does anyone know how many grams of protein this meal plan amounts to a day? (:

    1. Joanna says:

      247 😮

  99. How to