Blogilates Meal Plan Released for 90 day Challenge! And a Workout Plan to go along!

Blogilates Meal Plan Released for 90 day Challenge! And a Workout Plan to go along!


Hello POPsters!

I need to get to bed soon, so I’m gonna make this quick.

I just finished the meal plan. Those of you that signed up for my newsletter have received it by now and I hope you are as excited as I am to get started!!!

There’s a bunch of guidelines in the plan, but here are some key things I want you to remember:

1. Print the meal plan out and stick it on your fridge. This will allow you to stay FOCUSED.

2. Prepare your meals the night before or even the Sunday before, for the whole week, if you’re super busy and don’t have time to cook.

3. You must drink 3-4L of water EVERY DAY.

4. You will eat every 2-3 hours throughout the day.

5. You will workout 1 hr a day 5-6x a week for quickest results.

6. Our challenge starts today Oct 24, 2011 and ends Jan 22, 2012.

Here’s your weekly POP workout calendar:

Monday: Total Body. 

Begin the week with an awesome full body routine! (If there’s a new vid, do that first though!) Pick 50 minutes worth of POP Pilates Total Body videos to sculpt and end with 2 rounds of POP Cardio or POP HIITS to melt fat.

Tuesday: Upper Body & Back. 

Focus on your arms, chest, and back. Pick 50 minutes worth of POP Pilates Arm & Upper Body and POP Pilates Back videos and end with 2 rounds of POP Cardio or POP HIITS to let those guns out!

Wednesday: Abs & Obliques!

Perfect mid week pick-me-up with core strengthening moves! Pick 50 minutes of POP Pilates Abs and POP Pilates Oblique & Muffintop videos to flatten that belly and end with 2 rounds of POP Cardio or POP HIITS  to let those defined abs of yours peak through.

Thursday: Lower Body.

Time to tighten the legs and tone up your booty! Pick 50 minutes of POP Pilates Legs & Thighs and POP Pilates Butt videos for an amazing lower body shaper and end with 2 rounds of POP Cardio or POP HIITS  to get those sexy runner’s legs.

Friday: Mix it up!

POPster’s choice. Pick 1 hour of anything POP. Try looking under POP Pilates with Equipment and Song Workouts.


Fun cardio day! Give me 1 hr of running, swimming, kickboxing, or salsa dancing! If you can’t decide, doing 4 rounds of POP Cardio or POP HIITS is fine by me.


Rest! Spend time with friends and fam and get your meals ready for the week.

THAT IS IT!!! Simple enough right? Make sure to log EVERYTHING you are doing on your blogs so that your fellow POPsters can be inspired by how hard you push yourself. Tell us what you’re eating, how you feel, what videos you did, and most importantly…how sore you are!!! (Oh don’t forget to take a “before” pic of your front, back, and sides in a bikini or in your bra and underwear. No need to post. This is for self reflection later on.)

Also, I noticed that when I sent out the plan, not everyone got it. Can you guys check your settings and make sure you’re not just following my blog, but are allowing me to email you? Because this is  your first time and the challenge has already started, I’m gonna be nice and just share the meal plan link right here. But please, try to fix your Google Friend Connect account settings for future mailings!

<3 Cassey

103 thoughts on “Blogilates Meal Plan Released for 90 day Challenge! And a Workout Plan to go along!”

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  1. Nia says:

    Hey cassey! first of all, I love what you do and how you do it!!! second, an question: can I use the Mealplan from the 90 day challenge with the 28 day Summer sculpt?
    Lots of love

  2. Michele says:

    Hi Cassey. I’m over 50 , having weight gain from menopause. Can you please send me the 90 day menu plan that you think would work best for me?

  3. Paula says:

    Hi Cassey,
    I’ve just signed up for your newsletter. Can I still get the meal plan? =)

  4. Michelle taneja says:

    Hi cassey can u plz make a diet plan for me I’m 13 and a 90 day challenge plz

  5. tooma says:

    Hello cassey . Thank you for motivate me
    and can you give me a diet plan or something ?
    .LOVE YOU ♡

  6. Amy Dsc says:

    Hey!! can you do a new Plan for New Year!! an easy one, without to much please!! 😀 Thanks!!

  7. Ella says:

    I came across your videos on Pintrest and after going through one of your videos and looking at the calender and meal plan I am so stoked about starting your plan. Thank you for everything.

  8. Angie says:

    I’m having issue with google docs and getting the meal plan. Is it in a PDF format anywhere? Or how was anyone able to print it out nicely?

  9. erica says:

    can you please email me the meal plan? i have joined and havent received it! thanks!!

    1. Asha says:

      Go to: meals plans – complete 90 day challenge

      The meal plan was only sent out when it was new.

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  12. Georgia says:

    Hey Cassey, I’m wondering if you would be able to do a university students version of this? Because I’m a student I can’t afford things like chicken breast (it’s like $20 a kg where I live) and I although you mention substituting it with tuna for lunch it doesn’t say anything about dinner and I don’t imagine eating that much tuna is very healthy. Thanks heaps 🙂

  13. recipes says:

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  14. Krysten says:

    Hey Cassey, I love your meal plan and am very excited to start, but I have a question. Often my sleep schedule is all over the place because my fiance and I are on completely different work schedules and some nights I stay up pretty late to spend time with him. I am already pretty fit but could use some toning and I have been wanting to start eating clean for a long time, I already eat every 2-3 hours, and constantly feel hungry. I am concerned that I wont know what to eat when I’m done with meal number 6 and its 2-3 hours later. What will I eat then? Will my sleep schedule throw off my progress?
    Thanks, Krysten

  15. Is it possible to get the meal plan for the 90 day challenge even if you weren’t able to participate? I recently found your blog and I’d love those meal plans to help me get started on my journey to eating healthy.

    1. Bethany says:

      Hey Candice,

      I just wanted to encourage you, I didn’t even know about Cassey until March,but I just embarked on her 90day meal and fitness plan myself(on day 12) and it’s been awesome so far. Here is the link to her meal plan

      When you click that it should come up with the pdf you can download and print if you want. Oh and you won’t be able to view the meal plan until you go down to the bottom left of the page where you see M,W,F,S and you can click on each section to get 7days worth of meals and the protein pancakes recipe. Let me know if for some reason you can’t view it or have problems. I wish you lots of luck!

      1. Joanne Walmsley says:

        Hi there.
        For some reason I cant see the the actual meal plan- it simply comes up with the overview “Welcome Popsters” thing…
        Help please?

      2. Joanne Walmsley says:

        Oh nevermind I found it…

  16. maria says:

    What are your thoughts on substituting a cup of cooked quinoa with veggies instead of one of the 6oz chicken?

  17. Kim says:

    Hello! I’m trying to get the 90 day meal plan but I can’t find it can someone help me!? Or E-mail me it.. Thanks!

    1. Soah says:

      You can find it here I think you have to be registered to read the document.

  18. Bee says:

    Hey Cassey! I love your entries and videos, just wondering which I should start first? This or the Bikini Blaster series?

  19. Louise says:

    I was just reading this post about the meal plan and that the member of your newsletter will have received it by then…
    I wasn’t a member at the time, is it possible send the plan again?
    This may sound as the all time favorite cliché, but I’m planning on working out really hard this summer to FINALLY get a little closer to the body I always wanted.
    I would really appreciate it!
    Thank you!! xxx

    1. Louise says:

      Woops, just saw this comment below and I think I’ve found it x

      1. Soah says:

        I know I don’t know you, but I’m doing the challenge this summer too, so I wanted to say…GOOD LUCK! I hope you reach your goals!!

  20. francesca says:

    hi!!! I’ve just subscribed to this web site. I’m getting into pilates and I would like to receive this meal plan too…how can I do???? please help!!!

    1. Soah says:

      There’s a link to it on this site somewhere, if you can’t find it, you could google “blogilates 90 day meal plan” It’s just an excel file here 🙂

  21. Amanda says:

    Hi! I love your website. We are in summer anddurimg summer i drink alcohol (dont hate me) and i love my popsicles and barbecue. I know the meal plan makes you lose weight.. And if i eat my corn on the cob or drink my sex on the beach it wont work. (i will. But everything in moderate)
    i cant eat that for 3 month 🙁 not in the summer!
    but!!!!! You have some pretty good meals that i will reproduce. and i will do the workout too. 😀 .. Can i do the workout plan all he time. All year round.. mix it up when i feel im getting to my plateau ?? Without the meal plan??

    Thank you for answering. Because i have a hard time of what to choose for exercice and how many time i should do it!

    Thank you 😀 xx

  22. Soah says:

    Started this challenge two days ago, and I’m already down 5.5 lbs. WHAT an amazing challenge! I love the variety the food and workouts have to offer, as well as the flexibility in what I can choose to do. Making my own workout within this structured set up is sure to lead to some awesome habits later (the food probably is too, yum yum).
    I would say that if anybody sees this page and says “Oh, it’s too late to do this.” NO IT IS NOT, just because other people have finished, doesn’t mean it can’t be your turn to kick some bootay.

    1. Soah says:

      For what it’s worth, I do have a tumblr going for this.

  23. Carley Straub says:

    Hey there!! I don’t know if anyone will read this and I know I’m quite a bit late but I’m doing Cassey’s challenge now. If anyone wants to follow me my tumblr is called givefateahand. Thanks!

  24. Paola says:

    Day 4 of the 90 day meal and work out plan and already lost 4 pounds. Wow, I am beat, burning and so full. I think I have never eaten so much in my life. Thank you Cassey! You have inspired me so much. I was depressed, lonely and disappointed in myself, to the point where I was feeding my soul and giving up. Can’t wait to see this belly go down:))

  25. Annie says:

    Hey Cassey! I wanted to say THANK YOU for this amazing plan, it’s so hard for vegetarians that train hard to find a plan that’s full of protein and filling, but this one works!

    I just wanted to point out, the meal plan indicates 1/2 cup oatmeal is 150 calories… whereas my Irish Steel Cut Oats says 1/4 cup dry is equivalent to the same portions you list. Can you please clarify whether we should be consuming 1/2 or 1/4? Thanks!

  26. kirsty says:

    wowwwwww your such an inspiration casey i cant believe your body-well i can obviously its you! but i cant express how much of an inspiration you are. Im a dancer and iv been caught ill for the past week and 2 days which you can imagin is hell not being able to move i feel so huge and unfit but got back to watching your videos today and found some bit of energy in me to complete 2.

    also how do i get the meal plan, it opens to an excel format thing with nothing on it

  27. kirsty says:

    hey casey! I cant seem to get the meal plan, it goes to like an excel document but theres no meal plan on it.

    congratulations on the competion your body was outrageously amazing!!! SUCH an inspiration

    1. Soah says:

      Have you tried the tabs at the bottom of the excel document? There are 4 or 5 pages in the meal plan and the main one is blank.

  28. Elle says:

    Your website is so inspiring! I cannot tell you how many different diet and workouts I have tried only to fail. But this is so much different! Everything I need to know is right here on your site and it is impossible to get bored! I should do some before and after pics!

  29. Emma says:

    How much weight were you able to lose in this 90 day challenge, Cassey?

  30. Giovanna says:

    I will be going to school soon and I’m confused on what I should do for my post workout meal if I can’t workout until night time. Would I wait to do Meal 4 and then skip Meal 6?

  31. melinda says:

    Hi Cassey I have a question,
    I’m a vegan and I eat totally raw only fruits and veggies and I eat the meals on your plan , so this is my question is it okay if I can eat the meals I prepare from the recipes and different books I have and combine them with yours or just stick to just your plan?

  32. Shyanna says:

    Does anyone know is the meal plan going to change or its just the same foods every other day for 9 days?

    1. Shyanna says:

      90 days

  33. saim says:

    Hi All

    just getting started, please please follow my progress on

    Only you guys can help me stay on track!

  34. Kirah says:

    Hey Cassey! Just wondering what I can sub for almonds? I’m
    allergic. I also don’t eat meat but I do eat fish. What should I sub for the chicken? Thanks 🙂

  35. Tasha says:

    I like to lift at least 1-2 times a week and I was wondering how do I fit that into your workout plan? What should I substitute so that I can get enough cardio, HIIT, and strength training in? When I say lift I’m referring to weighted squats and hip exercises.

    Thanks in advance for your response,


  36. Cindy says:

    Hi cassey thanks for the 90 day challenge..!! i’m a few days late but I can’t wait to start it!!
    I have a quick question though. I do cardio at the gym (ex. turbo kicking boxing and zumba) almost everyday, and I also want to follow your workout schedules because it is toning up because I usually don’t lift weights at the gym. Is the menu okay for my exercise routine? or.. will i have to tweak the menu up a little?

    1. Cindy says:

      and here’s my tumblr! just created it, still trying to figure out how to use it :/

    2. blogilates says:

      Yes you’ll be doing more than enough if you do 1 hr of cardio at the gym plus my vids. EXCELLENT!

      1. Cindy says:

        so the menu is fine with all the workouts I’m going to do then? great, thanks~!

  37. sony says:

    Hi Cassey! quick question Is it ok to eat peanut butter through out the 90 day challenge? I have only been using half a tablespoon to my oatmeal or can I add more? Thank you and hope 2 hear from ya soon!

    1. blogilates says:

      If you use PB, then you may want to take out some almonds!

      1. sony says:

        Well thank you! Now I know what to do! Again you Rock chica:)

  38. lil says:

    Cassey i just got sick, i have the throat soreness and flu so i didn’t worked out today i feel bad about that :/
    Do you have any recommendations? i just want to get better quickly to get back on this challenge

    1. blogilates says:

      Drink lots of tea!!!! Hydrate. Get better soon girly.

      1. lil says:

        Thanx ♥
        i will 😀 but i still don’t feel like doing the exercises, i hope that doesn’t get me to delayed on this :/
        xoxo thanx for everything Cassey

  39. Annie says:

    I live with my parents, so I pretty much have to eat whatever my mom makes for dinner… how will that affect this plan?

    1. blogilates says:

      Well, it will affect the plan based on how differently they cook vs what the meal plan says.

  40. Helena says:

    Here’s my website:
    Hope you’ll follow me!!! 🙂

  41. Mariella says:

    Cassey, I love blogilates and appreciate all the effort and dedication you put in it! But I know you’re not a doctor or a nutritionist, so I need to point out that it’s very wrong to recommend drinking 3-4 l water a day! This is exhausting your kidneys, all doctors will tell you that this is very unhealthy and potentially harmfull for your body on the long term, and that it does not promote more weight loss than drinking 2l; 2l is the max recommended limit and the healthy way to follow!

    1. blogilates says:

      Hey Mariella! Hmm, that’s interesting! Can you link me an article? Also, everyone’s limit will be diff and will also be way more than 3-4 if you exercise very heavily. I find myself drinking more when it’s hot and I’m exercising hard. There are many conditions to factor in. But would be interested in seeing the article. Thanks!

      1. Mariella says:

        This is something I was told face to face by doctors. However you can read this article that gives more explanation:
        or this one:

        It is correct that several factors need to be takin into account, like local temperature and amont of exercising but as a general rule, 2l is a recommended maximum (said the doctors).

        1. blogilates says:

          Thanks for the articles. Honestly, I don’t know where the 2L max comes from (maybe he meant per hour?) but at the end of the day we need to listen to our bodies. Ive heard the water death story before and it’s because the rate at which she was drinking was crazy and she was not allowed to urinate.

  42. i dint get the meal plan either, i follow and subscribed to ur meal plan.. 🙁

    checked all my settings..

  43. Alicia says:

    I didn’t get it, even though I signed up 🙁

    1. blogilates says:

      Its ok, the link is up there. Last paragraph.

      1. Silvia says:

        Hi!I love the silver Cross II body chain. Gorgeous and uuniqe.I feel most beautiful when I have taken time for myself whether its extra hair care, a massage and even a workout that has left me feeling fulfilled and energized. Take time for yourself, be in the moment and realize your uuniqe self because IT IS beautiful but it takes time to see that in today’s fast paced society. ♥

  44. Karla says:

    I didn’t get the email! 🙁

    1. blogilates says:

      see the link above to get it

  45. Kim says:

    I didn’t receive the newsletter ):

  46. Bailey says:

    Here are all my substitutions PLEASE PLASE PLEASE tell me if they are OKAY!? instead of 6 oz of chicken=3oz….instead of sweet potatoes=red potatoes…. instead of cottage cheese=chobani…instead of tomatoes=salsa…..what do you think, Cassey, anyone? 🙂 Thanks so much! Thanks for this AMAZING plan you are also so inspirational! 🙂 will this EFFECT my weight loss??!

    1. blogilates says:

      the chicken is ok, as long as it keeps you full, the chobani is ok, ehhhh salsa has more sugars than tomatoes alone, just choose another veggie, and no red potatoes will not sub sweet potatoes!

      1. Bailey says:

        what would sub sweet potatoes?

        1. Sendy says:


  47. Mary says:

    I’m not sure – better have Cassey answer that. I only ate 4oz chicken. I don;t think I’m sticking with this program anymore. It just seems like an awful lot of poultry a day and more food then I am used to eating….

    1. Sydney says:

      She said you can also sub for a small can of tuna and also, I am just going to eat 3 oz of chicken because I was So full from the 6 oz today…I feel that if I’m really hungry I will eat the 6 oz but other than that I will stick to 3 oz which is just 1/2…Cassey, is this okay to cut it in half or not getting enough protein will it slow down my weight loss??

  48. Aja says:

    I would love to follow the meal plan but I currently have no control over my meals, but I will eat as clean as possible and follow the workout plan! I’d love to try the meal plan in the future, though.

  49. Sydney says:

    sorry, also would it be horrible if I only eat 3 oz of chicken breast when i dont feel too hungry? I just felt sooo full with all that chicken so far…will it slow down my weight loss?

  50. Sydney says:

    what is a good substitute for COTTAGE CHEESE and SWEET POTATOES?!?!?!??!

    1. Mary says:

      I’m substituting Chobani Plain Greek Yogurt for the cottage cheese. I don’t like how cottage cheese has TONS of sodium.

  51. Stephanie says:

    I did not receive the email either. someone please let me know how i can change my settings to make sure I start receiving the newletters!!!

  52. Kelsey says:

    I’m so excited to start! Thanks for making this! 🙂 But QUESTION: I’m a senior in college and I don’t have the time to work out 6 days a week every week. I usually run (an hour) about 2 to 3 times a week & attend an hour spin class once a week. So my question is: Should I decrease the calories (but not below 1200) I eat on the days that I’m not working out to make up for it? Thanks so much!

    1. blogilates says:

      Yes that should be fine, just note how much you decrease

  53. Merluis says:

    I am so excited!!!! Thank you so much for this tremendous help. Quick question, is it ok if I take a Zumba class (instead of the PopPilates Cardio videos) and then do the PopPilates strengthening workouts?


  54. Netika says:

    So excited to do the meal plan please follow my progress at

  55. LindseyW says:

    I won’t be following it exactly but I will be incorporating it into my current diet. Thanks again for this! Can’t wait to see results!

  56. ElsV says:

    I also didn’t receive the email 🙁

  57. Marthie D says:

    HI Cassey!

    Thanks for doing this! But I didn’t get the email. I checked my settings for google connect and I’m not sure what I’m suppose to do? It shows my blogs but nothing about your blog and newsletters. Someone please help ?

  58. Stephanie says:

    I just checked my settings 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. 🙁

  59. Kristin says:

    I’m with you, Emily. I don’t have the time/resources right now to do the meal plan in the middle of a quarter (college), but I will start following the exercise plan. I think I’m going to start on the meal plan January 2 of next year as a New Year’s resolution of sorts, so I will have lots of time to plan ahead for it 🙂
    To everyone who is starting today, good luck! And thanks so much Cassey for giving us this

  60. Marloes says:

    I have a really stupid question haha. How do you prepare oatmeal? Do you cook it with the water? I have never eaten it before..

    I really want to join this, but it’s almost not possible, because I still live at home with my parents. Luckily my mom always makes a healthy dinner for us 🙂 So I hope it will work for me, even if I have another dinner.

    1. Carly says:

      It has directions on how to cook the oatmeal right on the package haha.

      1. Marloes says:

        Hahahah how stupid. Thanks anyway 🙂

  61. Emily Patterson says:

    I’m at a point in my life where I can’t follow the meal plan (since my life is an unceasing onslaught of law school and job chaos) but I DO plan to follow the exercise regimen, since it will just be one additional day a week of working out than I do already. I do my best to eat clean and more or less in line with the plan, but I think I need a few more cals per day and also more fat, which really helps my emotional health and cognitive functions, believe it or not. Good luck to everyone and I’m excited too!!

  62. Mary says:

    I didn’t get the e-mail but I did subscribe awhile ago. I just did 50 minutes of total body workouts now I’m off to do some POP Cardio!! So excited for this 90 day challenge – can’t thank you enough.

    *Can we eat the meals out of order?

  63. Monica says:

    Hi there! Thank you so much for making this meal plan & routine..! 🙂
    I’ll be starting this plan tomorrow,anyway wish me luck and have a good night sleep Cassey!

  64. sameerah says:

    can we do printables too or just videos?

  65. Andrea says:

    I didnt recive it ;(
    But I have got it”!!!
    THANKS Me & my family r followin it!

  66. Chelsea says:

    I got the email :)! I’m not 100% sure if I’m going to follow it yet but this is great and so inspiring of you Cassey!

  67. Bree says:

    Hey, Cassey! Thanks so much for this. I’ve been soooo excited to get started! But I woke up feeling sick this morning…so honestly, I just don’t feel like I can commit to this today. But if I’m all better tomorrow, can I start this then? Is it all right to start a day late?!

  68. Crystal says:

    How do you change the settings?