Blogilates Meal Plan Grocery List – Sunday Shopping time!

Blogilates Meal Plan Grocery List – Sunday Shopping time!

If vegetarian, vegan, gluten free, or dairy free – just omit items you cannot eat. If following the regular meal plan, your essentials are in bold. Buy enough for 1 week.


  • eggs or liquid egg whites (I’m using liquid egg whites)
  • non fat or low fat 1%-2% cottage cheese (I’m eating Trader Joes’s 1.5%)


  • chicken breast
  • canned tuna in water (affordable) or any white fish
  • firm tofu and/or tempeh
  • black beans and/or garbanzo beans


  • bananas and/or blueberries
  • romaine lettuce or baby spinach
  • tomatoes (I like vine ripened, or roma)
  • sweet potatoes
  • broccoli
  • avocado
  • mushrooms
  • spinach (frozen for omelet, optional fresh for salad)
  • red pepper
  • shelled edamame
  • spaghetti squash
  • asparagus
  • baby carrots
  • lemon
  • You can pretty much buy any green you like


  • oatmeal
  • quinoa
  • brown rice and/or bulgur


  • unsalted sunflower seeds (I’m eating raw, just because I like it)
  • unsalted almonds (I’m eating them roasted, again, just because I like it)


  • balsamic vinegar dressing
  • marinara sauce
  • healthy salsa
  • vanilla protein powder (I’m using Muscle Milk brand from Costco) – this is optional, but I’ll be eating protein pancakes for sure
  • hummus
  • ground flax seed
  • ground cinnamon
  • green tea and/or black coffee are ok

If some of the stuff sounds cool to you but it’s not bolded, go ahead and buy it anyway. It will give you some swap opportunities. If you miss anything, no worries. The bolds will get you through the week! Now grab your wallet and go! This is gonna be fun fun fun!

Remember your physique is an 80% direct result of your diet. 

I’m gonna go workout now and then will come home and finalize. The official meal plans will be emailed out tomorrow via the Blogilates newsletter. Make sure you’re subscribed. And if you are, check your Google Friend Connect settings to make sure you check-marked the option to receive newsletters.

Also, if you haven’t already, please submit your tumblr blog URL here on Facebook.

33 thoughts on “Blogilates Meal Plan Grocery List – Sunday Shopping time!”

There are 33 comments posted by our users.

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  1. Ivelise Ochoa says:

    I am so inspired by all you do. I would love to loose weight I have a 2 year old and have been trying to commit but need hands on guidance. I would love to receive a meal plan if possible.

  2. Emily Williams says:

    Literally writing down a shopping list based off of Casseys list and some of the recipes. So motivated! Thanks!

  3. Ava says:

    Í did not recieve my meal plan either:( maybe it is the email server I am using ( not working or something?
    Hope I can get it before tomorrow though.

  4. amanda says:

    okay silly question but is it just plain balsamic vinegar that’s allowed or can we have the balsamic vinaigrette dressing? If so, what brand do you use? I cant find one that is as low in cals as the one listed on the meal plan. Thanks Cassey!

  5. Stephanie says:

    I just checked my setting and it says that I “Receive site newsletters and communication from Blogilates.” But I still didn’t receive it via email. I don’t know why, though. 🙁

  6. Francesca says:

    I think I’m having some troubles with the subscribing 🙁

  7. Kat says:

    I’m was planning on doing this meal plan challenge for 3 mos. starting in January. The only week out of the year that I don’t watch what I eat is between 12/24 and 1/1 for obvious reasons lol. January and February are my work-out-extra-hard months to shed the extra pounds gained during that week. And the funny thing is, I need that week. Although once the week is up, my body is glad I don’t eat like that all year long, and I’m itching to get back to clean, healthy eating.

    The most amazing thing I saw when I checked out your shopping list is that this is the way I eat/what I eat most days of the week, with most of the same items on my own grocery menu. My problem area? I have to clean up my Saturday/Sunday eating. I started this past weekend and felt great. So instead of eating clean 5X/week, I’m shooting for all 7.

  8. Danie. says:

    I really can’t & dont understand the thing of google friend connect :/

  9. jodi s says:

    I must say, overall you have been an inspiration for me to stay in shape. I’m not the least bit overweight, I do have a somewhat of a tummy but you provide an avenue for me where I can improve it in the healthiest way possible without having to deal with a focus on solely weight loss. There are many people my size who just want to get toned and there are very few avenues that provide a healthy body imagine and resource of information that do not cram anorexic images as goals or assuming your on the large side.

    I realize people give you slack, but I truly hope that you recognize majority of us see what your doing and appreciate your efforts. You even do some of these things for free, which speaks to the genuine care behind your efforts.

    Now when people give me the side eye for saying I want to get toned, I know I’m not ashamed for wanting to attain the best physique for my body.

    Though I don’t particularly need this diet, I do intend to include some of the meals in my daily consumption just because I know its healthier and it will be free of the typical starvation focus.

    I appreciate it all Cassey a 100% even though I curse you out while doing some of those videos, when I look in the mirror and I realize I’m happier because I feel healthier and fit, boy I just want to give a big fat HUG!

  10. Marthie D says:

    Super excited! Thanks Cassey for posting this!

    here’s my blog for this challenge:

  11. Julie says:

    Wow this looks great. I have been already going to the gym 4 times a week for a while now. The grocery list looks good, I’m a university student and always on the go go go, so I will probably have to swap here and there but I can’t wait.

  12. Netika says:

    here’s my tumblr please follow my progress I’m so excited to do this with everybody

  13. leigh says:

    Just went get my groceries (or at least the bolded ones up there) so far!
    I cannot wait to start this journey with everyone! It’s such a good idea for us all to have tumblr’s for motivation and help along the way!
    Thank you Cassey!!!!

  14. Stephanie says:

    Thanks so much for this! I’m so pumped for the next three months!

  15. saim says:

    someone please tell me how i check my google friend settings, i’ve been trying to find it for the past hour!

    1. Danie. says:

      I can’t find it either

  16. Nikkia says:

    Thanks for the post! I have a question, is there a difference between shelled edamamme and non-shelled?


    1. blogilates says:

      shelled means they are out of their pods

      1. Nikkia says:

        I meant nutrition wise – I found that unshelled mold quicker. The frozen shelled at TJ’s with salt are awesome. I was just curious if there was a difference in terms of health.

  17. Sabrina says:

    Hey Cassey!
    I’m already super-exited to start this tomorrow, and judging by the grocery list there will be some yummy things on the meal plan.
    The only thing I’m not sure about is whether I will get the plan in time because of the time difference (I live in Germany) but I really hope so.
    xoxo Sabrina

  18. Sarah Haege says:

    I would love it if you could send out the meal plan tonight so I could get things ready for tomorrow! Especially with time zones and many people have school and work in the morning.

    1. Stephanie says:

      I was just coming to say this. I will have to start Tuesday if it comes out tomorrow… I leave for work at 6:30am and don’t return home until about 9:00pm on Mondays. Hope it can be posted tonight! =)

  19. Maud says:

    comining = combining (not sure the word does exists let’s say : associating..not sure it’s better lol brain’s already asleep sorry!)

  20. Maud says:

    humm..not so many fruits….I can’t stick on a plan without sweet things (I only eat sugar for mid afternoon snack, but I really NEED that to keep going…) I’ll wait to see the entire meal plan before I decide and I may do my “own” meal plan..comining chrononutrition and cassey’s rules…we’ll see..thanks
    cassey for spending your time on this are THE BEST!!

  21. Emma says:

    hey Cassey! I’m sticking with you till january girl!! 🙂 but can i eat 0 % fat 0 % sugar yoghurt instead of protein pancakes? Love from Belgium xxxx

  22. Alicia says:

    Hey I really don’t like sweet potatoes… What would be a good substitute? 🙂 And thank you for this awesome meal plan you are putting together. I just can’t wait!

  23. Amy says:

    Hey Cassey, this looks AWESOME! I’m excited. I’m not gonna lie, I was quite a bit weary because I HATE veggies (broccoli actually makes me nauseous) but from the looks of this list, I might be able to make some swaps and still do it! I’m gonna aim to be a one-monther at first, but we’ll see how it goes 🙂

  24. Melissa says:

    I just adore you and appreciate all your videos and posts. I am allergic to dairy, gluten, and eggs so I cannot participate, although I appreciate the process! There might be others like me who train with you daily who cannot participate for similiar reasons. Please don’t forget about us!!
    Many thanks to you,

  25. Briana says:

    2 questions…

    1) i don’t eat fish. do you think i could just substitute with chicken breast?

    2) you say black coffee and green tea are allowed. but would sweetening with stevia be okay?

    1. blogilates says:

      1. Yes. Chicken breast is ok. 2. Not necessary, but ok.

  26. Vanja says:

    Thanks for this Cassey! Bad thing – time difference (I can’t wait to see the plan although it will probably be afternoon here in Berlin), good thing – half of the things listed – I already have 🙂 YAY for Monday!