Blogilates Meal Plan, for real this time ;P

Blogilates Meal Plan, for real this time ;P

So if you’re following me on Facebook (which you really should be doing), you already know that the meal plan is coming out on Monday. That’s RIGHT. Monday.

Now listen up. The meal plan is designed to burn fat and it will help you lean out. It will take a course of 12 weeks or 90 days. I’m not going to lie – this will be tough. There will be days where you will want to cry and days when you’ll look in the mirror and feel victorious. I will be doing it along with you. But I need your commitment now. There is very little room for “cheating” on the plan. We need to take this seriously. If you are ready to once and for all change your physique and get the body you’ve always wanted (oh geez, this sounds so infomercial-y) I need your heart and mind. In fact, the whole Blogilates community that will be doing this needs your heart and mind too. We’re all going to do this together. Are you ready?


Some things you should know:

  1. The meal plan is based off of my success with my 8 week Bikini Diet, typical Fitness/Bikini competitor diets, and the Eat-Clean Diet by Tosca Reno.
  2. The meal plan is strict. Begin preparing your mind now. Don’t pig out this weekend. It’s just gonna make you crave more.
  3. You will eat 5-6x a day.
  4. You will drink at least 3-4L of water a day.
  5. You will workout 5-6x a week <-- this is optional but I highly recommend it for a 1-2 lb loss per week.
  6. The meal plan is designed for anyone who wants to LOSE FAT and REVEAL DEFINITION. If you are already eating healthfully and DON’T want to lose fat, you do not need to go on this diet with us.
  7. This meal plan is not meant to be used year-round. It is a 12 week extreme “cutting” plan. If you want to simply eat healthfully, see my recipe index.
  8. I have included a vegetarian plan as well. Vegans, dairy free, and gluten free people, please make appropriate substitutions. I will include a list of Blogilates-approved foods to choose from. But I cannot write up a billion different plans, so this will have to do.
  9. All plans have the proteins, fats, carbs, and calories calculated with ratios.
  10. I am not a nutritionist so please consult your doctor before starting any type of new meal plan. My recommended plan is based off of experience as a fitness expert and research I’ve done.

How much does it cost?

  • It’s free! Duh, like everything else on my blog 😛
  • But you’ll have to subscribe to the newsletter. See that blue “Subscribe” button on the top right hand corner of my blog? Yea, click that. If you want to start this plan with us on time, you must subscribe now.

Why are you doing this? Are you trying to lose weight?

  • I am trying to reach the best body I can achieve. I want to lose fat and build muscle. To me, this is a physical and mental challenge that I want to conquer. Having you guys hold me accountable and vice versa will make it a lot more fun for all of us.
  • I may potentially have something coming up in the next 12 weeks and I want to look my best!

Why are you making this around the Holidays? Not fair.

  • Sorry. But what better holiday gift than the compliments you’ll get from your friends and family at all of those parties? Forget New Year’s Resolutions. I’m “resoluting” now.


  • For those of you just joining or those of you who think I’m crazy about diets and bodies, let me just say that this is an extreme 12 week meal plan. It is not meant to substitute a year round meal plan. Anytime you are trying to lose weight in a set amount of time, you are in “cutting” phase, and you will need to work hard and make sacrifices.
  • We are going to make this as fun and enjoyable as possible and you will learn to love what you eat. What you’ll love even more is your transformation.

Start your own blog to track progress!

  • I’m really excited to start this with you. We’ll check in daily via Facebook and here.
  • In fact, I’d love for you to start your own blog! What a great way to record your journey and help inspire other people with your healthy habits. You can also use it as a place to rant about how much you’re gonna hate me sometimes 😛
  • I recommend if you’re new to the blogging world and just want to post quickly. If you’re on Tumblr, start following me at
  • Once you sign up for your Tumblr blog, post your link below in the comments so we can all follow each other.
And just so you know, I’m a little scared too BUT I am so ready. SO SO READY. It is like the rush you feel right before going into a test, right before performing on stage, right before running a marathon. You know you’re gonna ace this so let’s do it. Ready? Who’s in?

132 thoughts on “Blogilates Meal Plan, for real this time ;P”

There are 132 comments posted by our users.

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  1. Mia says:

    You are so cute and inspiring!!! I need to loose these stubborn 10 pounds that have creeped up.

  2. michellejaidee says:

    how do i find the plan?

  3. Aoibhinn says:

    Hi! Is it possible to still get access to this meal plan?

  4. Taylor says:

    Can i still join?

  5. pandahaki1 says:

    is it too late to sign up?

  6. Nicky says:

    I’m not sure if this is where you add your tumblr page….you follow back yes?

  7. ari says:

    Can I still get this diet plan now? I really need to trim down my stubborn fat

  8. Ro says:

    Hey Anna, No it is Free!!!!

  9. Anna says:

    does it cost money to subscribe on your news letter

  10. nl2e says:

    So ready to start this with everyone!!

  11. Elsie Ly says:

    Hey I just found this blog and I seriously need to lose fat so can you send me the link please?

  12. Abby says:

    Hi Cassey would you be able to send the link for the meal plan to me? the link seems to be broken. thanks in advance! 🙂

    You could also send it to me at if thats any easier. thankyou x

  13. Denysse says:

    i hope i can actually achieve this

  14. At this moment I am going to do my breakfast, once having my
    breakfast coming yet again to read other news.

  15. Lydia Woo says:

    Hi Cassey! I just found this post today and wonder if you could send me the meal plan as well? I really want to start a clean, fresh diet and workout but I don’t know where to start! It would be great if you could help me out. Thanks! Btw I absolutely LOVE your videos! They are all so informative and helpful! 🙂

  16. Bobba says:

    OK,just saw it in the other post 😀

  17. Bobba says:

    hi cassey,
    i love all you do your workouts your all youtube videos and everythiiiiiiiing about you
    unluckily i just found about that today and i’d really like to start it so could you please send the plan to me?
    thanks in advance love y@ <3

  18. Bridget says:

    Just found out about this, and you! I’m obviously way behind but I’m guessing I can still just print out the meal plan and work out 5-6x a week and that’s it? 🙂

  19. Windy says:

    Recently found out about this, (you! haha) and today I started the challenge! yaaay! So far, so good. Had to change a few things on the meals since we didn’t have some foods.
    And whoah. I cannot feel my arms.
    🙂 LOVING IT! Thanks Cassey! You’re awesome!

  20. Lynna says:

    I am just now getting to put up my blog, but for anyone that is interested ,I have been documenting all of my clean eating and exercise plan exclusively from Cassey’s plan, so you can follow me if you’d like.

  21. THANK YOU! I’m late, ut I am so excited to join in, I have to substitute my dinners with differnt things due to a picky boyfriend whom I cook for, but it’s always healthy and the rest of the day is STRICTLY on your plan.
    LOVE you! you are SUCH an inspiration to watch

  22. Raven says:

    For this meal plan are you sure I’m not gonna lose weight because I really don’t need that. I could probably use the opposite actually.

  23. Jen says:

    Starting tomorrow. Here is the link to my new blog. Im new to all of this. looking forward to support and a better healthier life! Thank you Cassey!

  24. Jen says:

    Hi Everyone! I know im starting this a little late but better late than never right? Very new to this and very new to the blogging idea. Im so happy to have a great group to have support and be supported with. Thank you soooo much Cassey! Here is the link to my blog. Cheers to all and best of luck!

  25. shumaila says:

    you r superb Cassey, n am so much thankful to you for this plan n free videos, i cannot express my happiness, i really promise to you that i will do excersize regularly, may Allah bless you more n more. you r great person i ever seen. you r soo helping us. i just seen ur website today, am glad to know abt it. even i performed the day 1 excersze .

  26. Pema says:

    How can I get the meal plan?? Am I too late?? 🙁

      1. Pema says:

        Thank you 🙂

  27. Pema says:

    How can I get the meal plan?? I’m I too late?? 🙁

  28. Kate says:

    Hi Casey! I can’t seem to figure out how to let you send me emails. I’m using a gmail account and I can’t seem to find anything to change the settings like you said. I started the meal plan today from your website but i haven’t recieved an email :(.

    1. blogilates says:

      I might need to change newsletter programs…

  29. Katelyn says:

    Can not wait!!! I stumbled upon this at just the right time, I was about to start my own workout routine but this is way better!
    I already have all my measurement and % body fat from the start and charts set up to track it as I go!
    So STOKED!!!!

  30. Sam says:

    So excited to start this. I made a progress blog that I plan to post to everyday 😀

  31. Elina says:

    I’m soooo ready for this! Waiting …. I am on it!!!!!!!

  32. Ava says:

    I am in! I am dedicating my cab year to be the best me I can, and part of it is to have best body I can!
    I started doing your pilates videos a while ago, and I can already see the results! I am so looking forward to see the results of this meal plan as well.

  33. Stephanie says:

    soo soo super excited for this. i will be a bridesmaid in my sister’s wedding coming up early next year so i need to get in shape. Plus a wedding of my own might be in the works for next summer as well. Please follow me on I need all the motivation I can get! thank you Cassie for doing this. Looking forward to it yay.

  34. Diana says:

    excited 😀 can’t wait to start, i feel that by following everyone i will get the motivation to stick with it till the end .

  35. Joy says:

    I’m excited, but I live in Japan, I wonder if I can follow the diet plan accurately 😀
    thanks for offering this Cassie

  36. lauren says:

  37. Sheri says:

    I can’t sign up for the newsletter for some reason 🙁

  38. Taryn says:

    Yay! I think I’m going to give this a try. I’m a vegetarian, so this plan sounds awesome. I really have been wanting to tone up and feel good! But, it is hard to do since I’m in college and live at a dorm. I am already a healthy eater, but do you have any tips for people who are in college and living at a dorm? Thanks!

  39. Netika says: my new tumblr account just for this meal plan super excited

  40. I’m really excited, I’ve already lost 17 pounds through my plan now. But I’m kinda at a “plateau” I hate that word, but yeah hopefully this challenge will kick my ass into shape! I want to lose atleast 20, maybe even 30 pounds more.

  41. Sydney says:

    I really want to do this diet so PLEASE HELP me when I tell you what the low down is with me…my mom thinks this diet will take up all my time with me having to plan my meals and cook them and exercising all day and also she doesn’t want to go buy all the foods if it’s going to be like this…so please help me like what should I tell my mom…I know this diet won’t be like that but now I’m worried because I’m a busy high school senior with school and everything and don’t have much time to be exercising and be worring about making my healthy meals…but I would DIE-t to do this 12 week plan! I’m 150 5’4 I want to lose 25 lbs by the end of the 12 weeks….possible?:) Thanks!

    1. blogilates says:

      You’re not going to be exercising all day! And these foods aren’t expensive. And if followed strictly you can lose anywhere from 1-2 lbs a week.

      1. Sydney says:

        Ok, thanks so much! Btw I went and bought the bolded foods!! Except the ground flax seed because TJ’s was out! 🙁 but other than that I’m SO ready!

  42. Rosie says:

    Although I’m not vegan or vegetarian, I’ll try this plan out so I can start eating healthier and incorporate toning into it too. Can’t wait to see what you have in store for us. :]

  43. Natasha says:

    I can’t wait!!! I’ve been looking for something like this for a while now so THANK YOU THANK YOU! 🙂

  44. Jenni Cole says:

    Super excited about this Cassey! Looking forward to tomorrow 🙂


  45. I already have a blogging account and will be using that to document the journey!

  46. CHEREE says:


  47. Kim says:

    I’m excited! I’m a vegetarian and looking forward to this 🙂
    Just made a tumblr account for this

  48. Lievre says:

    Hello! Just one question: You have an interesting looking calendar in the picture at the top. What kind of planner/calendar is this and where can I get it? It looks really helpful for organizing your meals =) Can’t wait wo see your meal plan!

    1. blogilates says:

      Oh you can even use a notebook!

  49. Phoebe says:

    probably the last one but I’m IN!
    my tumblr’s

    1. blogilates says:

      add it to the discussions page on facebook!

  50. sam says:

    I’m going to try this. I don’t know how long I’ll last! 🙂
    My tumblr is

  51. Beatrice Eriksson says:

    I’m really excited about this! I’ve already lost about 8 kg since january but I want to slim down a little bit more and strengthen my muscles so this is a perfect opportunity for me to try. I’ll bet that I’m the only one from Sweden who’s joining in.

  52. Kelly says:

    Yay! This is perfect timing for winter formal!!

    1. blogilates says:

      Add your link to the discussions page on FB.

  53. Heyo! I’m following you on tumblr (link in my name), Youtube, and on here, but I just deactivated my FB account. Will I be missing out on anything?

  54. Heyo! I follow you on tumblr, Youtube, and here, but I just deactivated my FB account. Will I be missing anything?

  55. Kamo says:

    I tried to subscribe but no blue button you can click on. There is “Sign up for my healthy newsletter!” In pink but you can’t click on it. Just don’t want to mess out. I’m subscribe to you on Youtube so will I still be able to join in the Meal Plan? But other then that I’m excited for now until I can’t walk the next day cause I’m so…

    1. blogilates says:

      Hmmm, weid. Let me try to see what’s up.

  56. Khulood says:

    Hi Cassey 🙂
    This is so exciting. I can’t wait to start. Thank you for sharing this with us! I created a new tumblr

    I follow you already as
    I’ll be following everyone as well 🙂

    1. blogilates says:

      Make sure to add your link to the Discussions on FB!

  57. Peanutface says:

    As appealing as it sounds to many people, I’m wondering if this is the best thing to promote. Why is it so vital that we lose shed fat so quick? Why not promote slowly losing weight in a way that doesn’t push us to one day just give up and binge? Maybe it is just me, but this type of dieting pushes the same thing that makes people have eating disorders and be as skinny as possible, instead of eating normal foods in the right portions and exercise…simply just living a healthy life. It just pushes what every other diet fad and magazine is pushing, which leads to a crash and burn later.

    1. blogilates says:

      Peanutface, you haven’t seen the meal plan yet – how can you say we won’t be eating “normal foods” in the right portions with exercise?

    2. As a ‘former’ anorexic I would have to say that it was never a ‘diet’ plan that started my downward spiral into staving myself. I went from a healthy 127 pounds (at 5’4″) to about 84 pounds in 3 months…which led to hospitalization. My eating disorder stemmed from losing control of everything else in my life…not because I thought I was fat or needed to lose a few pounds quickly. The distorted body image came AFTER I became emaciated. Food was the only thing I could control and once that was taken away (force feeding) I stopped drink water (the ‘new’ thing I could control). Having ‘been there’ and been counseled in groups of others with eating disorders, I’d say diets don’t MAKE eating disorders…that would be too easy.

      If anything, it sounds like this plan may GIVE one the control needed to refocus our energies on other areas of our lives. Not seeing the plan yet, I imagine the ‘extreme’ aspect may come more from possibly cravings for ‘bad’ (normal?) foods when one sticks to a clean diet…not unlike cutting sugar or caffeine from one’s diet.

  58. Belem says:

    Yay! Just started the blog 🙂 so excited, I’ll definitley follow everyone else’s blog!

  59. A :) says:

    Lets do this!! I’m doing a strength training program as well 🙂

  60. Emerline Ji says:

    I am soooo excited. I hadn’t known about this, lucky I decided to check on your facebook tonight 🙂 I really really need this. My on and off “dieting” is just a major fail. I am so happy to have someone to do this with now. I already have a tumblr and am following you.

  61. Stefanie Brown says:

    Thanks for doing this with us! Looking forward to it.

  62. Stephanie says:

    Excited! I’m in a wedding in May so this is perfect!

  63. Jenni says:

    In two words: I’m in.

  64. Jenni says:

    Just two words: I’m in.

  65. Isabelle says:

    I’m SO excited for this!!

  66. Alison says:

    Hi Cassey,
    I want to try this plan and incorporate more weight lifting into my workouts, but I still want to maintain my cardio routine. How much cardio is it safe to do on this plan? I usually run 5-6 miles a day on the treadmill, 3-5 days a week. Weather and sleepiness permitting, I also ride my bike to work, which is 9 miles round trip. (Though it will probably too cold to do that for much longer anyway).


  67. Tatiana says:

    I’m excited/ nervous for the challenge! I’m a freshman in college so I’m completely on my own with food and my choices for the first time. It’ll be great to have a support system!

  68. Lene Larsen says:

    I love this! I just made myself a tumlbr to be able to track my progress ( I can feel it already, this is gonna be amaaazing!
    I can’t wait to see how many people do this and read their blogs!

  69. Jacky says:

    I’m a bit scared, too. I hope I can do the meal plan, because of living together with three other girls. But I so absolutely want to do this, so I try my best to do so. Let’s give it a try! Good luck to all of you. <3

  70. Sher says:

    I am so glad I discovered you just in time for this! I want to lose some more weight before I get pregnant the second time. I can’t wait to do this!!! I’m going to try to post my progress on my regular blog-a-roo, if I get the guts to….haha!

  71. Kristina says:

    I’m so pumped! Thanks for everything Cassey!

  72. First time ever that I’m doing a diet and a blog, super excited for this new journey, are there any girls in san francisco that want to meet up and do the workouts together let me know, email me or add me on fb

  73. Guest says:

    The verb that leads to the noun “resolution” is “to resolve,” as in, “I’m resolving now,” not “I’m resoluting.” Sorry, as an editor, I can’t help myself. Otherwise, yay! I’m looking forward to this.

    1. blogilates says:

      Ha that’s why I put it in quotations. I was hesitant when I wrote that, but I know it’s not used that way 🙂 Thanks for the edit though!

      1. Guest says:

        Clearly I may need to step away from the keyboard for a while and regain my sense of humor then 😉 Looking forward to the meal plan!

  74. Elizabeth says:

    Yay! This will be great motivation! Just started to help me get this going!

    I’m a student too actually, but my worry is mainly cost. I’m trying to live off a rather small stipend and I know healthier food tends to be more expensive. Hopefully the shopping list for this meal plan won’t break the bank!

  75. Simi says:

    When does this start??

  76. Vera says:

    I’m in!!!!! But one thing concerns me is that I live in the dorms and have meal plan..I wonder how could I get those food in your meal plan:S

    1. blogilates says:

      You’ll get it. No worries.

  77. Vanja says:

    Hi Cassey! I recently started following you and working out with you – it has really been a great ride so far! I started eating healthy and exercising about two years ago but I’m so looking forward to this 12 week program healthy food and exercise you made!
    Would it be possible to give us a heads-up on the shopping list? I saw some girls already asked so just to join 🙂
    Yay for Monday!

    1. blogilates says:

      yes I’ll try to post it tomorrow

  78. Erin Tripp says:

    So excited! But I’m going on vacation in 2 weeks. What should I do about that?

  79. Lusy says:

    Just made a blog of my own 🙂 Bet I’ll be the only one from Czech Republic who is joining 😀

  80. dominique says:

    yay! i’m so excited to start…and even more excited to have people to do this with! follow me on tumblr 🙂

  81. Jessica says:

    I’m pretty scared/excited, but this is exactly what I needed! I completely revamped my lifestyle almost 2 months ago, and have lost 17lbs already. (I still have about 50lbs to lose) I’m ready to kick it into the next level. Thank you so much Cassey. You are such a beautiful and giving individual. You are one of the people who motivated me to get off my butt and start loving myself, and I have never felt better. Thank you so much. You have no idea what your dedication to your viewers means to everyone. <3

  82. Jennifer says:

    i dont see the blue link to subscribe to newsletter..?

    1. blogilates says:

      top right hand corner?

      1. Sarah .M says:

        Hi i dont see it either, there is no blue link buttoI. is there another way we can sign up i really need this
        thanks xx

      2. Sarah .M says:

        Hi i dont see it either, there is no blue link button. is there another way we can sign up i really need this
        thanks xx

        1. blogilates says:

          what do u see in the top right hand corner of my blog? there’s no blue button?

  83. Sasha says:

    I’m so excited for this! My whole body is pretty tiny, it’s just my stupid muffin top I need to get rid of haha.
    But is there any way you could post the meal plan today or Sunday?
    Otherwise I won’t be able to start the meal plan until like next week because I’m in school all day everyday so the only time I can do groceries is weekends 🙁

  84. ariel says:

    oh my goodness, this meal plan couldn’t have come at a better time for me! I have gained like 10 lbs since my thinnest weight ever and I was going to do the Dukan diet which everyone says it’s a rapid, unsafe diet where all you eat is mostly protein and vegetables for 2 months and a tablespoon of oatbran?? but I didn’t care because it was going to be quick but now with this diet, I am returning my expensive diet book and doing this! I know it will be much safer but take the same amount of time! Thank you so so much! You basically saved my lifeee!

  85. Ginger Noisette says:

    Lets do it!

  86. Louisa says:

    Super excited for this! I am awful when it comes to binging and cravings, so I’m excited for this accountability.

    By the way, my fitblr link is

  87. Molly says:

    Ah I am so in! I already eat fairly healthy, but I definitely need some discipline when it comes to how much and how often to eat. Thanks so much for doing this Cassey! Knowing that we’re all going through it together will make it a lil easier 🙂 I can’t wait to finally shed that annoying last 10 lbs. This is gonna be hard but so worth it!

  88. Anita says:

    I seriously can’t wait! >:)

  89. Christian Bozyk says:

    There are two of us on the blog and we will both update!

  90. Lizzi says:

    I might just have to wait until Monday to do my grocery haul….lol I don’t want to even tempt myself if I am going to try this 🙂

    Super excited!

  91. Marthie D says:

    I am super excited about this!! 🙂

  92. Kay says:

    I am excited for this! We went deer hunting for 8 days and I gained more 6 lbs. I am now 26 lbs overweight! Ugh, so frustrating! Worst, today, my hubby plans to have pizza for our dinner. Huhuhu!

  93. madhu says:

    Waiting …. I am on it!!!!!!!

  94. Flor says:

    Omg! I can’t wait!!,!,!,! This is what I was needing! Yayy!

  95. Eva says:

    I really can’t wait to get the meal plan. Hopefully, there won’t be too many products that are not available here in Germany, e.g. the Miracle zero calories noodles.
    Thanks for all your great work Cassey!!!

  96. Zsófia Farsang says:

    wow 🙂 really just the motivation i need.

    but cassey, have you sent out any newsletters yet? I have been ‘signed up’ since the new blog and haven’t received anything.. :/

  97. Lauren says:

    I’m in! I have about 30 more pounds to lose (already lost 15!), and I need something strict and motivating! I’m scared too.

  98. Can’t wait to see what you have put together!

  99. Saim says:

    As Jess has said, is there any chance giving us a shopping list so were prepared for Monday? P.s im scared!

  100. Carolyn says:

    I am also a vegan, and also quite excited for this! I don’t have much fat to lose (just came off an Ayurvedic detox), but I am interested in giving it a go. =) Looks like I started regularly reading your blog just in time, Cassey! Thanks, again.

  101. Mary says:

    I’m Vegan so I can’t wait to see this plan. Of course I’ll add my own substitutions where necessary, but overall I’m excited to give this a try! You’re the best Cassey 🙂

  102. Jess says:

    Yay! Ok so I only just discovered you a few days ago…and I haven’t actually DONE any videos yet but I am very keen to start. I already have a blog on tumblr (more fashion orientated) but now added a health & fitness blog…
    Really want to get into the best shape I can!!! And I’m getting excited about it. Thanks Cassey.

    Ps. just bought a muffin top…looking forward to getting it in the post!

  103. Jess says:

    Hi Cassey! Really thinking this is something I should do! I’m doing my weekly shop tomorrow is it possible to give us a shopping list? I don’t want to buy things that I won’t be able to eat you see hehe xx

  104. Ana Rottura says:

    I can’t wait for this!! I started my fitness blog a while ago, but I’ve been needing some help with a healthy diet! 😀 I started getting more toned with exercise and eating a little more healthy, but I think with your new diet plan that will help me shed those last few pounds off.