Lean Out Mini Meal Plan

Lean Out Mini Meal Plan

Inspired by my readings about clean eating in books, blogs, and magazines, I decided to share with you a mini diet plan that will help you lose fat. This is a pretty strict plan but if it’s just 7 days, I am sure you will be fine! Consult with your doctor if you’re not sure if this is okay for you.

Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Meal 6
1 cup egg whites 4 oz lean protein(chicken breast, white fish, tofu) 4 oz lean protein 1 scoop protein powder + water 4 oz lean protein 1/2 cup cottage cheese
1/2 cup oats 1 cup steamed or fresh veggies med sweet potato 1 med fruit 1 cup steamed or fresh veggies 1 TBS sugar free jam
1/2 banana *meat must be grilled, steamed, or boiled 2 TBS salsa *this meal is optional!

Drink at least 2 L of water each day for 7 days and you will notice a change in just a week. You’ll be tighter and there will be more muscle definition. But you MUST FOLLOW this plan. No snacking allowed. Avoid salty foods, high sugar condiments, and workout 5-6x that week for maximal results. 1 hr POP Pilates, POP Cardio, or POP HIITS/PLYOs will do it.

Have fun! Don’t wait til Monday. START TODAY. Who’s in?

925 thoughts on “Lean Out Mini Meal Plan”

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  1. Momo says:

    Cassey, how can we incorporate tasty Asian food into clean meal? Is this only wishful thinking that Asian (Thai/ Cantonese) canโ€™t be clean at all?

  2. Rachel says:

    Anyone know a good substitute for the cottage cheese that isnโ€™t dairy?

  3. Tina Schwarz says:

    I have heard before there is a science to pairing types of food per meal (both portion and type) for example a palmful of protein, 2 fists full of veggies and a thumb size of nuts or healthy fat. My question is, do you have to treat this plan like that or can I combine and make a smoothie out of my fruit and veggie portions and eat 2 servings of my protein at once etc. At the end of the day you would still be consuming the same amount of calories so does it matter how you mix it? I get that spreading out your meals is better but sometimes I get thrown off and need to “catch up” during the day so I would blend as much as I can together and drink it. This happens more often than not for me…

  4. Jodie Reohorn says:

    been on this plan for nearly two weeks now and have lost 9lbs already, I have paired it with the PIIT28 Programme! The first couple of days were quite hard, I felt really hungry and had a lot of cravings but by day 4/5 I felt a lot leaner, and was no longer hungry between meals. I have found the breakfast works well if you blend the ingredients together to make a thick smoothie, I add protein powder to it as well. ๐Ÿ™‚

  5. Zoe Bond says:

    Before I try this meal plan, can someone that has already done this tell me if you loose your boobs or butt. I am not saying that not having them things are a bad thing, I’m just not wanting to loose them things as I’m young.

    1. Ann-may says:

      It’s always different for each person. If you do the workouts, it will tone and lift everything, which accentuates your body’s best features.

    2. Brittney says:

      I have tried this diet plan once before just to kit start getting back into eating healthier. It does just what she says-gets you a little firmer and you feel better, but your not going to see huge results, especially like “losing” your butt or breasts. A diet plan alone isn’t going to do that-unless you are very underweight, in which case you shouldn’t be trying to cut calories anyway. It is possible to lose fat in your butt (more commonly) and in your breasts as well, but for that to happen you have to lose fat (a diet plan alone won’t do that) you need cardio. If you do it right, cardio like running, etc. will actually strengthen (along with other exercise) the leg and butt muscles and you will lose some of the fat that covers that muscle and your butt should look more defined, not flat. It also depends on how your body stores fat, and loses it. I’m not sure on this part, but I don’t think its very common for most women to lose fat in their breast when dieting. I’ve mainly hear about that happening to female athletes with really low BMI’s. But if your just trying this diet for a week your not going to see drastic results like losing your butt or breasts.

  6. Alyaa says:

    Whoever has tried this, what were your results? Is it worth the try? Thanks!

  7. Chloe says:

    Hi everybody,
    I’m 14 (I’ll be 15 this month), and ever since I’ve been about 12 1/2, I’ve had some bothersome belly fat. I’m healthy–I’m 5’6.5 and 119.5 lb.But I have a really small frame. My belly pooches out all the time, and I have very little muscle.My legs and arms are slim and (my legs at least) are nicely toned, it just doesn’t match the rolls of fat of my belly. I tried doing some of Cassey’s workouts to hopefully flatten my stomach, but my core muscles are so weak that I can hardly hold my legs up without completely destroying my form! Please help! Does anybody have any suggestions for diet/sports I should join/workouts? Is there a type of dance that would keep my legs slim, not bulk up, and trim my stomach maybe?
    Thank you so much in advance!

    1. Stevo says:

      Get to a gym. Learn the technique of the main compound lifts (Squat, Deadlift, Shoulder press and Bench press). Build strength, build muscle. Compound movements use multiple muscle groups and will give you more “bang for your buck” so to speak. More muscle = more calories used on a daily basis. If your fear is “Getting too built/bulky” then throw that idea out the window. Putting on serious muscle mass takes a LONG time so you won’t get “bulky” any time soon and in order to do so you’ll probably have to eat in a certain way to get that big. In terms of reducing fat in certain areas – it doesn’t work that way. You can’t do 1000000 sit ups and spot reduce fat from your mid section. Fat comes off all over with time. Good diet, exercice and consistency is the key to progress. Lots of small, good decisions make for great overall results. Keep at it and you’ll see for yourself.

    2. Nina says:

      I actually didn’t have very strong core muscles either when I was your age-it’s something I’m still constantly focusing on. It takes a lot of persistence to build up core muscle, so keep in mind its going to be a marathon not a sprint! I would recommend starting with some of Cassey’s beginner ab workouts and do as many movement reps as you can. Eventually you will find the movements will get easier and you will start building core strength. As for dancing, maybe give belly dancing a shot! It helps build core strength and its fun! Check out Neena and Veena on YouTube. Good luck!

  8. Anneka says:

    Hey guys, so I think the meal plan is these same six meals every day, am I correct? If so, what would you suggest if I go to school and can’t eat in class, so I can only eat twice (breakfast & lunch) between 6:30-3:00?

    1. sam says:

      I have the same problem and I was thinking of making a smoothie with the banana, the sweet potato, and the medium fruit that I could drink during the day, then making the meal 3 protein into an after-sports snack or something. Just a thought though, would love more opinions ๐Ÿ™‚

  9. Tina says:

    I can drink milk instead of protein powder? and nuts instead of lean protein for one of the meals?

    1. Stevo says:

      If you wanted to replace protein powder I’d replace it with lean meat rather than milk. There is little to no fat on this plan (by the looks of it depending on the nutritional values of the cottage cheese). Instead of replacing protein for nuts I would keep the lean protein and add in the nuts ontop of it rather than just having one or the other. Give it a go see how it works.

  10. miya says:

    what can I use instead of protein powder?

    1. Stevo says:

      Probably lean meat that is equivalant to around 25-30g protein.

  11. amalie says:

    Hey Guys!
    I started this mealplan today, but since we don’t measure in cups and so on.. i DK I have to do it i grams.. but the first meal I get to being 112grams of oats!? can that really be??
    and also is the oats with milk or the oats blended with egg whites and banana?? (2 or 8egg whites in the first meal) I’m really lost here :S..

    1. Ariel says:

      1/2 cup of oats make with water
      Measure 1 cup egg whites then cook
      Cut one banana in half and eat it.
      They don’t all need to be mixed together. Hope this helps! ????

    2. Akmy says:

      hmm…why dont you try using normal cup n measure? im not sure about how many gram but i think just using normal cup to get the roughly measurement should be ok…and u can try blending the rolled oat until like flour consistency, then mix in egg whites & banana to make pancakes~if dont like pancake, then the oatmeal is supposely prepared using water, but mayb you can add cinnnamon for flavour/ mix it with the mashed banana…and i did read somewhere in the bottom that the 1/2 cup of egg white is equal to 8 egg whites ๐Ÿ™‚

    3. Asha says:

      Hi Amelia,
      I’m considering doing this meal plan. If you have the ยฃ1 stores around you, they usually sell the ‘cup measuring tools’, super cheap and very useful.
      In the meantime, this weblink is useful to convert cup to gram measurements for different food items:

      Hope this helps and keep us posted on how you get on.
      Ash x

  12. Clarissa says:

    Whats the recipe for the Salsa

    1. Ariel says:

      Just use reg salsa from the stores. Hope this helps! ????

  13. Abby says:

    Am I able to switch out the cottage cheese from meal six with something else?

    1. Ariel says:

      Greek yogurt!

  14. Adriana says:

    Hi, how do the meal plans work? They are numbered 1-6, so do I change them everyday and are they just for lunch?

    1. Micaela says:

      1-6 are the six meals you should be eating in one day.

  15. Anna says:

    This seems like a lot of food for one day. Can someone who has tried this diet give their opinion? I’d like to give it a try.

    1. Jen says:

      I have done it!! It defs makes a difference to your body!

  16. Alondra says:

    Do you have any plans that can be on the go for school ?

    1. Ariel says:

      Just make your meals in advance (meal prep) and take them with you. Hope this helps ????

  17. Washfieka says:

    How does this meal plan work? Is everything listed under meal 1 meant to be eaten together or is that 3 different options you can have as meal 1?

    1. Linnea says:

      You need to eat everything! ๐Ÿ™‚ The breakfast is hard to get through, not going to lie xD I’m full after just the oatmeal haha!

      But all in all, you should land around 1500 cal for one day, if you eat as you should! (so don’t skip anything, 1500 cal is already pretty low!)

    2. Johna says:

      Mix all breakfast ingredients togeter for pancake. Top with banana!!

  18. Dulce - MexicanPopster says:

    What about a plan to gain a little extra weight or muscle ypu know ?

    1. Gabrielle says:

      Well, The chicken will add protein and if your looking to gain some weight i would go to bananas and oranges. ๐Ÿ™‚

  19. Grace says:

    Hi I was wondering how much people lost with this

  20. Janette says:

    How does the meal work like breakfast lunch and dinner?

    1. Christina says:

      Each meal is to be eaten every 2-3 hours. So meal 1 might be breakfast and 2-3 hours later you have meal 2 and so on…

  21. babrajen says:

    do i have to have the salsa in meal 3 also is there any special veggi that i should use

  22. Lucy V says:

    Is there any way to substitute the first meal???

  23. Pam says:

    For meal 6, can I put the mixture on a oat cake?

  24. Lovella Jose says:

    Is there any substitute for protein powder?

  25. kristina says:

    i dont get it you have to eat all 6 meals in 1 day or you have to eat 3 every day please help :\

    1. Carmen says:

      You’re suppose to have all 6 meals in one day and repeat that for the duration of the 7 days.

    2. Kelsey says:

      I think it’s 6 every day

    3. Kelsey says:

      I think it’s 6 meals a day

  26. Layla says:

    is there any substitute for salsa all together I’m jut not a fan of it. Looking for alternatives but will eat it if there is nothing else

  27. kiran says:

    hi I just want to know I’m drinking green tea every morning and night. will this effect the meal plan I’m about to take or it won’t have any problem ?

    1. Katie says:

      Hi! I’m pretty sure it’s completely fine and will even help aid in fat loss, since green tea is known to help with digestion and metabolism ๐Ÿ™‚ But be sure to drink plenty of water since caffeine might dehydrate you a little, and maybe drink your second glass at lunch since the caffeine might keep you from getting the best night’s sleep possible ๐Ÿ™‚

  28. Sabrina says:

    Is this a good idea to do if I’m type 1 diabetic?

    1. Ellie says:

      I would ask your doctor like she recommended just to be safe

  29. Holly says:

    I really want to eat healthier but i don’t eat lots of the foods listed and don’t have access to others so are there any good substitutions because i don’t eat banana, chicken breast, white wish or cottage cheese and i don’t have access to protein powder or tofu. Any help is most appreciated. ๐Ÿ™‚

    1. Sabrina says:

      What do you like to eat? There are substitutes galore for all protein options such as beans, eggs, and other fish. There are also so many different fruits you can choose. You may not get the same results but you’re still picking healthier options.

  30. Mayh says:

    Hey, if I can’t get protein powder, with what can I replace it? THANKS <3

  31. Pam says:

    I work at a preschool and there’s no way I can sneak out at 10 or 11 to prepare a meal of protein and veggies. Is it ok to switch meal 2 and meal 4 (which I can easily manage in a five minute break)? I know the carbs in meal 4 are kind of essential before a workout, though, so I’m worried about that…

    1. May says:

      Try preparing the snack before you go to work:)

  32. Angelica says:

    what kind of protein powder should i use? can i substitute it?

  33. May Ng says:

    Any seasoning allow for the chicken breast?

    1. Teresa says:

      Mrs. Dash is a great no salt seasoning. Also fresh herbs are wonderful!

  34. Chelsea says:

    I don’t like cottage cheese, could I substitute greek yogurt instead? If not what could I eat in place of the cottage cheese?

    1. Holly says:

      Yes, on Cassey’s 90 day meal plan I read you can substitute cottage cheese for Greek yoghurt

  35. Diana says:

    Can i replace protein powder? and Oats?

  36. Emily says:

    1 cup of egg whites?! That seems like a lot. 2 egg whites is 1/4 cup, that’s 8 egg whites!

    1. cheryl says:

      8 egg whites is approximately 25-30g protein, so that sounds about right ๐Ÿ™‚

  37. Delanie says:

    How many hours in between each of these meals? I can’t figure out how to spread them out.


    1. Sarah says:

      As in most of Cassie’s meal plans, you should eat every 2-3 hours. At first, I had trouble with that, but you get the hang of it pretty fast.

  38. sweetypei09 says:

    Hi there! I have just signed up for the workout calendar plan and I get to check the meal plan. It excites me to a new Me soon. Though this is the first time, i can feel you surely make me more motivated to reach my goal to fitness. Good thing I also just started going to the gym and do cardio and having you I will be guided. Thank you. I look forward to more of your blogs. Will keep posted.

  39. Lia says:

    Hi! I want to know, can I still drink greentea or coffee when doing this meal plan?

  40. Alisha says:

    Hey! I’m gluten free and, therefore, I can’t eat oats. Do you know what I can replace them with?

    1. Esther says:

      You can buy certified gluten free oats at most grocery stores. At least in Canada or United States.

  41. Any suggestions? says:

    Hi – was hoping someone had a suggestion for replacing the sweet potato – what other healthy carb options could I use that have the same calorie value?
    How much Quinoa for example?
    or how much brown rice is a healthy portion size ?

    Thanks for anyone’s help.

    1. ebru says:

      you can totally use 50 grams of uncooked basmati rice. the nutrition facts are equal ๐Ÿ™‚

  42. Kanon says:

    Sorry if this sounds like a dumb question, I just wanted to clarify something: meal one is literally just one meal that day, or is that supposed to be the meal for the whole day? if someone can clarify the format for me, that will be very helpful! Thank you!

    1. Gabby says:

      Its the meal for that morning

      1. Gabby says:

        Haha it didn’t post the rest of my comment

        1. ?.? says:

          I was wondering about the amount of sweet potato.. In my country sweet potatoes are huge.
          So how many grams or whatever is medium sweet potato? Please help me ๐Ÿ˜€

  43. Alyssa says:

    and if i don’t want to use protein powder, what, could I do instead?

  44. Alyssa says:

    for seven days I’m supposed to eat this everyday?

  45. bubblebooty says:

    Hey everyone! I’ve been reading the comments and seeing all the wonderful results and help, so I was wondering if anyone had any suggestions for the salsa? i don’t necessarily want to substitute it, i just want to know if it can be more like a fruity salsa or if you have tried a substitution what was it? it’s not exactly my favorite thing to eat, but, like, i’ll eat it if i have to lmao

    1. May says:

      http://simple-nourished-living.com/2014/04/strawberry-salsa/ try this link. I make strawberry salsa all the time and ts delicious!! If you don’t like it too chunky you can blend everything together and it still tastes great!! Hope this helped:)

  46. Stacie says:

    Could you please verify something for me? I just found your workouts on youtube and ventured over to your page to discover the awesome workout calendar. My question is am I a supposed to do all of the workouts listed for that day? Todays for example seems like all full body?

    Thank you!

    1. Victoria says:

      Yes, you do all the videos listed. You’ll feel so accomplished when you get to check them off the calendar!

  47. Anne Walsh says:

    How many calories does this add up to?
    Are we restricted from tea and coffee?

  48. Sasha says:

    For those asking if this diet works, it really does. I started it about 2-3 weeks ago and have definitely noticed a change in my body. My waist is much slimmer and so is everything else. I know this diet was meant for 1 week, but as a new working professional it’s been difficult trying to prepare healthy meals after a tiring work day. My eating habits were so awful I was basically subsisting on snacks. I loved how the meal plan got my eating back on track so that I’m consuming several small healthy meals throughout the day. My water intake has increased as well. It’s not so hard consuming 2L of water anymore (roughly 4 16oz bottles of water). I’ve noticed a change in my digestion, my energy levels, and my over all mood because I’m not constantly crashing from a sugar rush. After the first week I did tweak the meal plan so that I didn’t get so bored. I still do the oatmeal in the morning, but without the egg whites (I just couldn’t do it anymore lol). Instead I do overnight oats with some vanilla greek yogurt, unsweetened almond milk, cinnamon, nutmeg, vanilla extract, a bit of honey, and a whole banana. I still eat 4oz of protein and 1 cup of veggies and substituted the post workout protein powder with cottage cheese and some fruit like strawberries. On the weekends I do whatever I want within moderation, but I don’t eat nearly as much. I’m going to continue and work on toning. I didn’t really have a lot of weight to lose, so now that I’m where I want to be I’m going to do more cardio and strength to build muscle definition.

  49. julieeee says:

    what kind of salsa ??

  50. Sabrin says:

    Wait, so eat this every single day? the same food???

    1. Emily says:

      Yep! It’s only a week long so it’s not so bad ๐Ÿ™‚

  51. Amy says:

    Sub for cottage cheese >.< ?

    1. Katherine says:

      The equivalent amount of 0% plain Green yogurt ๐Ÿ™‚

  52. Alisha says:

    How is Meal 1 cooked or kept together? Are we supposed to put it in a mug and microwave it or something? Also, everything seems so flavorless, I don’t know if I could choke that down for five meals…is there any seasoning or condiment we can put on it to add some flavor?

    1. Denae says:

      try seasoning it with mrs. dash! its a lifesaver – and you can always use hot sauce.

    2. Xaq says:

      For meal 1 I took it as scrambled egg whites ( I added fresh basil and a small pinch of salt). Oatmeal cooked with water and half a banana on top. You could also make “cookies” like Cassie did in one of her Clean Cheap Eats. To season the other meals I used whatever fresh herbs or veggies I had around, onions, chives, cilantro, oregano, basil, etc. There’s no reason the meal plan posted above should be “flavorless”, use your imagination.

    3. Ashley says:

      I don’t know if you can do with that measurements.. but I recall there being the banana pancakes. I added oats to that before. 1 cup of egg whites sounds like too much.

  53. Amelia says:

    I don’t like bananas or egg whites, what are good substitutions? I like any other fruit/ protein source, except shellfish, tuna, and salmon.

    1. Tara says:

      That’s tricky because both bananas and eggs are natural binders in cooking/baking. Another thing you could try is organic applesauce. It won’t work as well as bananas and egg whites but try them all out to see what you prefer! You might barely be able to taste it

    2. melissa says:

      I am with you on the banana and egg whites. I think scrambled tofu might work. I use tofu for scrambles. It takes on flavor so well.

  54. Anna says:

    Hi Guys,

    I’m new to eating so many meals in a day. How do you all recommend spreading out the meals? Are there certain meals to eat after a workout/ before bed etc.?

    Thanks in advance!!

    1. Tara says:

      Even if all of the food you eat is healthy, over eating can be just as bad as junk food! The two main reasons you’re over eating are eating because you’re bored or the foods you are not eating aren’t filling you up. If the meals you eat are not keeping you full enough, increase your protein intake. Protein takes longer to digest and will leave you feeling fuller longer. The harder issue to solve is eating even if you are full. This is a mental fight you must have and you must be the one to solve it. A tip on defeating it is trying to keep yourself busy. Goodluck!

  55. Patricia says:

    I am starting this diet today along with the 30 day butt and ab challenges and cardio at the gym. I don’t have much time to eat when I have school (Monday thru Wendesday) so I am switching meals 3 and 4. I’m hoping the switch won’t mess with my energy or make me hungry. I’ll give my end results when I’m done. Hope everyone got good results. Good luck!

    1. Mikala says:

      How did that work out for you? I am also a student and would like know if switching the meals was still as effective!

  56. Charly says:

    Hi. Does anyone know what could be a substitute for cottage cheese? Thanks!

    1. Holly says:

      I frequently refer to this webpage when I am looking for ingredient substitutions, whether it’s to be healthier or simply because I don’t have the item I need:
      Cottage cheese is listed there! You could also look for items where cottage cheese IS the substitution, and it should work the same.

    2. Luna says:

      you can use low fat greek yoghurt (:

  57. Kirsty says:

    Has anyone had any good results from this??

  58. Valerie says:

    Hi! A few questions, possibly somebody here could help me with โ˜บ

    I am a nursing mother, so I need to make sure I am getting enough nutrients for both my baby and me hiw would I go about doing so in this meal plan add more or add carbs in (I need about 500 cals for her)?

    Also I work out at night after outting the kids to bed (the only time I have available) i usually make a pea protein shake with frozen strawberries blueberries and half banana is this a big no no? Fruit at night but right after working out, but right before bed?

  59. ask says:

    Thanks , I have just been looking for information about
    this topic for a while and yours is the best I have discovered till
    now. However, what about the conclusion? Are you positive about the supply?

  60. Tanya says:

    I am new to this site and look forward to trying out her workout videos and diet recommendations. I do have question regarding this mini diet plan. Do you eat all this food in one day? I know this sounds like a silly question but I wanted to clarify this before committing to it. Also I am not a fan of sugar free products as I have a hard time with sweeteners so what can I use in place of the sugar free jam?

    1. Shannon says:

      yes you eat this every day.

      1. Sweetably says:

        Im pretty sure the sugar free jam means the natural sugar of the fruit, nothing is added.

  61. ClaudP says:

    Im a little late finding this post but im trying it this week. Im glad theres only 1 bannana in this diet though (im not a fan of bananas and find that their everywhere). Thanks for the meal plan! <3

  62. Chloe Taylor says:

    Any substitute for oatmeal?

  63. sofia says:

    this is exactly the type of diet i was looking for. im sick of being the “fat friend” and i want to be healthier. I didn’t want to start out with a huge diet because i knew that it would be harder for me to stick to right off the bat. thank you for posting this. I am motivated to try this!!!

  64. tilly says:

    Hi! im new to all this (well sort of) and i really dont want to use protein powder as i dont think it will be good for me as i am a teenager. Is there a substitue or something else with similar nutrients? x

    1. Megan says:

      Hey there! It says in the 90 day challenge you can eat some Greek yogurt or cottage cheese instead! Also remember to eat it within 30 min-1 hour after working out for the best results ๐Ÿ™‚ That is when your muscles will need the fast absorbing protein ! I work out in the mornings so i switch Meal 2 and Meal 4! ๐Ÿ™‚ Hope this helped

  65. tilly says:

    Hi! im new to all this and am also in my teens. I do not really want to use protein powder so is there a substitue? plz get back ASAP! x

    1. Emily says:

      I found a really helpful website for teen muscle building, it’s really helpful. Also, protein powder is a friend, so convenient and effective, don’t be afraid of it

      1. Emily says:

        Sorry I thought it would show up but I guess it didn’t, so here you go ๐Ÿ™‚

    2. Katherine says:

      Half a cup of cottage cheese works well as a substitute ๐Ÿ™‚ High in protein and low in fat.

  66. jess says:

    Is there any substitute for egg whites? its just it takes a lot of eggs to make 1 cup of egg and this needs 1 cup a day, 7 cup for a week, that’s really expensive for people on budgets

    1. debbie says:

      I would recommend egg beaters they have only egg whites and sometimes store brands are cheaper too

    2. Katalin says:

      I don’t like eggs whites as they are tasteless and here it is difficult to buy only whites (and they look disgusting – but that’s my personal opinions ๐Ÿ™‚ ). So, I’m not throwing away the egg yolks, but as calorie intake 1 cup egg white = 2 whole eggs. I eat whole eggs, that’s what mother nature gives it to us.

  67. Alyssa says:

    Hi there! I was wondering if any of you knew of a good substitute for banana (since I am allergic to it). I really want to do Cassey’s meal plans but since they all use a lot of banana I haven’t been able to ๐Ÿ™

    Thanks for your help! ๐Ÿ™‚

    1. Carolyn says:

      3/4 a cup of any fruit would work

    2. Sammi says:

      I am allergic to banana too! And no body ever believes me! I feel your pain.

    3. Emily says:

      Paypayas or kiwi! About half the calorie content but super high in electrolytes ๐Ÿ™‚

  68. Zara Ariana says:

    Hi! I was wondering, what is meal 1 actually? do we mix it all up? no, right…? i’m kinda new to all these or do we consume separately? please get back to me ASAP! ๐Ÿ™‚ thank you.

    1. marilu says:

      i think it can all be seperate or could be oatmeal with the banana and cook egg whites

    2. zory says:

      I think it means there are 6 meals a day and you must eat them throughout the whole week. So basically meal consists of everything listed in that column – the egg whites, banana and oats. And so on and so forth.

    3. Juli says:

      She listed the same first meal in the 90 day challenge and these are the notes she added: “Prepare oatmeal w/ water. You can scramble & eat the eggs separately or mix in.”
      What I’d do is prepare the oatmeal and add the banana to it, and then eat the scrambled eggs separatedly.
      Hope I helped!

  69. sabrin says:

    I just have this doubt… can we exercise when we are on periods?

    1. Meredith says:

      Absolutely! I’m on mine now and exercise actually helps with cramps and other stuff like that. Just don’t over do it if you feel nauseated. DRINK PLENTY OF WATER and take ibuprofen when needed

  70. Tiffany says:

    I don’t have any protein powder, and I actually don’t want to take any. I feel like I should just it the protein in food. But the main reason is that I don’t know where do buy it, and don’t really want to spend my money in it, since it’s only for 7 days. Any idea what I can replace the protein poweder with then ? ^^

    1. Juli says:

      From another one of Cassey’s plans: “If you don’t have powder, eat 1/2 cup of cottage cheese or plain nonfat greek yogurt after your workout.”

  71. Lin says:


    Is it really necessarily to take proteรฏns when you do the workouts?
    Really want to know it, before starting with the workouts.

    1. Annie says:

      Hi Lin,

      Yes, proteรฏns are a very important part of your diet! Especially since there are no carbs in it. You not only need it for the energy to keep doing your workouts, but also to build up muscle! Without it, you will break down your muscles along with your fat. And you need those to keep going.

      Good luck!

    2. Just a girl says:

      Of course it is, muscles need protein to maintain and to grow beautiful, lean muscle aka toning.

      1. Lin says:

        Thanks for the relpy’s.
        Sorry for my late response.
        Can you tell which vegetables, fruits or productss have the most proteins?
        And how much should you take?
        It doesnt mean that you should only eat proteins, right?

  72. Joan Quiceno says:

    Hello Cassey!

    I know this may sound like a dumb question lol but what would the recommended time to workout be? I don’t think in the morning because you said you need food to fuel your body and burn and make muscle, so when do you recommend the workout be done?

    Another question I have is if you can make a list of substitutions for your meal plans because I’ve looked at them and they all seem to be the same thing. Can you include lists of substitutions?

    I also wanted to thank you for providing all these videos and advice. They are really motivational! All I can think about throughout the day is working out lol

    Thanks Cassey!

    1. Just a girl says:

      The most important thing is that you do workout, no matter what time of the day.

      What do you mean substitutions, there are many many different vegetables and many different protein sources so just mix and match and search for recipes if necessary.

  73. Francis neira says:

    Are we suppose to eat all 6 meals everyday for 7 days? And I don’t have protein powder can I substitute it ?

  74. Doreen Chin says:

    I just started this meal plan today and I found out that 1 cup of egg white is seriously a lot! Is it okay to eat so much eggs in one day? I only did 1/2 cup of egg whites for today..Plus, is it okay to eat less than the meal plan? Cause some of the portion is pretty big. I don’t have a big appetite, I just really crave unhealthy snacks a lot.

  75. Kim says:

    Hi, I have been doing the pop Pilates calendars regularly for a few months now but have been consuming fewer calories than this meal plan (I am really trying to lean out for an event!) I was just wondering, if I was to do this meal plan for the seven days before the event, would I see any results, since my body is used to fewer calories and less protein?

  76. kim says:

    Hi, I have been doing the pop pilates calendars for a few months now and have been generally consuming less calories day to day than this meal plan suggests because of an upcoming event I really want to lean out for! Does this mean that if I were to do this 7 day meal plan (without changing my workout routine), I wouldnt see results, since my body is not used to this amount of calories? Any help would be greatly appreciated, I am not sure whether or not to do this meal plan the final week before the event or not!!

  77. Sarka says:

    Hi, could you please tell me, what can I use instead of protein powder and what exactly tbs salsa is? Thank you very much and good kuck for all of you who are in it ๐Ÿ™‚

    1. Samar says:

      tbs is tablespoons. so you need two tablespoons of salsa. instead of protein powder, you can make smoothies using avocado. ๐Ÿ™‚ hope i helped.

    2. olivia says:

      i think she means tablespoon by tbs, so 2 tablespoons of salsa ๐Ÿ™‚

  78. Stephanie says:

    Hello i was just wondering where are the healthy fats om this plan?

    1. Carol says:

      It says that the lean protein can be white fish, which contain plenty of healthy fats ๐Ÿ™‚

  79. Ashley turner says:

    Strange question but do you have to eat these meals
    in this order or are a few of them snack options

  80. Kitija Dzintra Rulle says:

    Hey ๐Ÿ™‚
    Would it be bad if I 2. And 3. Meal eat in the same time?
    because Im going to school and I have only one lunch brake.
    sorry about my english..
    And tnx before ๐Ÿ™‚

  81. Sea-ya says:

    I honestly HATE bananas *banishmetothedarksideifyouwant*, I’ll probably sub it with half an apple/mango… just don’t want to be sick to my stomach over a silly banana.
    Also wondering if the 6th meal can be subbed with Greek Yogurt… (cheese doesn’t appeal to me either….)

  82. LOOP says:

    i don’t have protein powder. Can I skip or substitute the protein powder?

  83. Yulia says:

    Hi! Could u pls tell me if the weight and portions are For COOKED products or for RAW ones?

  84. Sara says:

    Just started this yesterday! Thought I’d share what helped me:

    For those that have a sweet tooth (like me!), I like to make pancakes from the egg whites, oats and banana, just puree and fry ’em up (nonstick pan with no oil, obviously.) I assumed spices are ok, so I added some cinnamon, these are basically a desert, especially if you use a ripe banana!

    I also made a cake from 1/2 cup egg whites whipped with the sweet potato. First bake the sweet potato (I cut mine into chunks and microwaved until soft) then puree with your egg whites (I added some cinnamon) and bake at 350 for about 30 min. Without oil, it’ll stick to the pan, but that’s not a big deal, just soak it after. I think I might whip up the cottage cheese, protein powder, and some cinnamon for an icing! I can’t believe I’m eating pancakes and cake on a diet! I might do the same tomorrow but cut up the fruit from meal 4 and bake it with the cake. I’m thinking maybe banana or apple would be good?

    1. Raquel says:

      I’m liking your ideas! I might try them myself!

  85. NILOFER says:

    im only 16 and i have just a bit of residual fat. My abs have already started forming. how long should i follow this meal plan and is the protein powder an absolute must? can i substitute that for a banana and honey smoothie or something ….. and does this work only with a workout plan? i do workout but i dont think i will be able to for the next two weeks…..but i need to lose some weight for an event next week! PLS HELP!!!!!

  86. Simi says:

    Hey! Did you know, how much ml is 1 cup? And grams of non-cooked oats and rice and pasta?? I’m soo confused guys, please, help me :))!
    Xoxo โ™ฅ

    1. Kenzie says:

      Google? haha I guess if you want to know, it’s 250mL in 1 cup
      I’m sure you can find the rest somewhere on the internet ๐Ÿ˜‰

  87. Marcy Amodeo says:

    This is a great meal plan, combined with the workouts however I find it drained me. I was exhausted. It worked, but I had trouble eating the sweet potato without gagging – I like sweet potatoes, I just got sick of it. I also had to blend the protein powder, fruit and water together or else I couldn’t drink it. Other then that I was supper full and could see myself leaning out by the end of the meal plan!

  88. Charlotte says:

    Is it 1/2 cup uncooked or cooked oats? I am using steel cut oats so I don’t know whether I should measure 1/2 cup uncooked oats then cook them, or measure out 1/2 cup pre cooked oats.

  89. Lauren Swain says:

    Hey is it okay to drink coffee and tea if you do not put any cream or sugar in it?

    1. Oumaima says:

      Yes sure, coffee has no calories and for tea it’s actually good for you each tea has its own benefits, but green tea helps speed up your metabolism and so is good for fat loss. So it’s all good as long as you don’t put sugar or cream in it ๐Ÿ™‚

  90. Sehar says:

    Does it matter if I change the order of the meals?

  91. elena says:

    is it possible to replace the protein powder with something else?

  92. Andrea says:

    I really want to try it, but… NO SNAKING?? Really?
    This is going to be a challenge, but I’m IN, I will do it!!

  93. Summer says:

    Hey Girls! I am 19 years old and want to try this meal plan and stick to the workouts strictly. I would like a partner to do it with me for motivation! If you are interested, Kik me @summerk999.

    Thanks <3

  94. Jenny says:

    can u sub something for a sweet potato or and the oatmeal?

    1. Ash says:

      i subbed the sweet potato for white potatoes

  95. Ella says:

    I am only young early teens do I need this many meals a day still

    1. Alice says:

      Yes:) So am I but we still need the same amount of food:)

  96. Jessica says:

    is this all for a day of for 3 days like under meal 1 would you eat it all at breakfast or egg 1 day, oats another and banana on day 3?

    1. KB says:

      You eat all three together. If you blend all three together, I found they make really good pancakes ๐Ÿ™‚

  97. beki says:

    Would it be okay if I left out meal 3? It’s just very difficult for me to actually consume so many meals, even if they are small. What difference would this make to results?

    1. Julie says:

      you can leave out meal 6 as it is just optional!xx

  98. Sara says:

    Sorry, but what do you mean with SALSA? what kinde of salsa is it?

    1. Shannon says:

      Any salsa is fine! I use Trader Joe’s salsa. It’s just to add some nice kick/flavor ๐Ÿ™‚

      1. shelby says:

        Yeah I was kind of skeptical about the random salsa too but I think on top of chicken it would taste really good!

  99. tommie says:

    I have just finished my last meal of 7 day plan yesterday, following her workout calendar along with this plan and lost 3.3 pounds in total. I was 126 pounds before. So i am happy with the result ๐Ÿ™‚

    1. Iyah says:

      So do I have to do an hour of cardio or hiit or can I just follow the workout cilender w the meal plan!

  100. Denise says:

    Hi! I was wondering how you measure 4 oz of meat? Also, are the eggwhites supposed to be out of a carton?

  101. nbubbles says:

    hi i tried this plan for a week and it works amazingly, i huv lost a lot of fat around my neck and face, also my waist feels smaller. I workout one hour/day , so this meal kinda helped me boost my metabolism.i am planning to continue eating healthy. thanks cassey!! ๐Ÿ™‚ ๐Ÿ™‚

    1. jaz says:

      hi im new to this and was wondering how do you prepare n eat the oats and what kind do you buy?

  102. Elisabeth says:

    What were the results some people had doing this?

  103. mariana says:

    Is there something else I can sub the sweet potato for? I really can’t stomach them

    1. Rachel says:

      I’d like to know the answer to this, too! I really can’t stand sweet potatoes. but I’d love to give this plan a shot. I Googled it and many people said regular oats are very similar in nutritional value. Is that an okay replacement for the plan?

    2. Elisabeth says:

      I used butternut squash

  104. Lydia says:

    Do i only eat one meal a day? Or all 6 per day?
    Sorry I’ve only just started!

    1. Amber Banks says:

      All 6 ๐Ÿ™‚ , one meal per day will not enough to sustain your body.

    2. Myriam says:

      No, you have to eat the 5 first meals here and the sixth is optionnal and then you’ll repeat these 5 or 6 meals per a day for 7 days to see results and to begin

    3. Dakota says:

      It’s all the meals in one day, all 7 days:)

  105. Jenny says:

    Entered it into sparkpeople and got this:

    Egg Whites – Great Value 100% Liquid, 16 tbsp โŠ— 133 5 0 27
    Steel Cut Oats, dry, 0.5 cup โŠ— 280 54 5 12
    Banana, fresh, 0.5 medium (7″ to 7-7/8″ long) โŠ— 53 13 0 1
    BREAKFAST TOTALS: 466 73 5 39

    Haddock (fish), 4 oz โŠ— 127 0 1 27
    Sweet Potato, baked, 1 cup โŠ— 184 41 0 4
    LUNCH TOTALS: 311 41 1 31

    E.D. Smith Sugar Free Jam, 1 tbsp โŠ— 20 5 0 0
    Asian Medley Birdseye steamfresh vegetables, 1 cup โŠ— 50 6 2 2
    Cottage Cheese, 1% Milkfat, 0.5 cup (not packed) โŠ— 82 3 1 14
    Tofu, firm, 0.5 cup โŠ— 88 2 5 10
    DINNER TOTALS: 239 16 8 26

    Apples, fresh with skin, 1 cup slices โŠ— 57 15 0 0
    EAS Chocolate Soy Protein powder, 1 serving โŠ— 180 20 2 20
    Chicken Breast (cooked), no skin, roasted, 4 ounces โŠ— 137 0 3 26
    Steamed Veggies – KooKooRoo (4oz), 4 serving โŠ— 152 32 1 9
    SNACK TOTALS: 526 67 6 55

    Totals: 1,543 198 21 152

    1. Jenny says:

      It yelled at me for this meal plan having too much protein:
      A high-protein diet can lead to kidney problems, weight gain, constipation, intestinal disorders, and the excretion of calcium from your bones. Like most things in life, too much of a good thingโ€”including proteinโ€” can lead to problems.
      Rely on real food. Don’t eat protein bars, powders, or shakes unless you consistently eat too little protein. Your body can only utilize so much protein, so excess goes to waste or turns into body fat.

      It also said there is not enough fat or folate:

      Fat My Goal โ€“ 27-60 Today โ€“ 21
      Dietary fat is essential to good health. Your body needs a certain amount of fat to build cells, carry and transport nutrients, and make hormones, for example, so it’s important that you eat the right amount.
      Don’t be afraid of fat. Eating dietary fat doesn’t automatically translate into gaining body fat. Moderation is the key!

      Folate, total My Goal โ€“ 100-250 Today โ€“ 22
      Although it’s important for pregnant women too, folate (folic acid) is an essential nutrient for everyone. A lack of folic acid produces poorly formed blood cells that cannot carry as much oxygen. A deficiency can affect normal cell division and impair growth.
      Go green! Dark green vegetables like spinach, kale, asparagus, collard greens, romaine lettuce and broccoli are good sources of folate.

      1. Siluena says:

        If it’s only for 7 days it’s perfect!
        This can be bad if you used this kind of diet for too long, but for only 7 seven days it’s enough to get some results and too short for side effects~

      2. Dorothy says:

        Im new to the whole diet on a meal plan type thing so i was wondering what does she mean by oats like does she mean oatmeal. Is there a specific brand that has oats i don’t even know at this point

      3. Sarah says:

        I added a tablespoon of coconut oil to my morning tea with the breakfast. You could put it in the oatmeal instead. So good for you and a good source of fat!

  106. Isabel says:

    Hello!! I have been doing this meal plan but changing it a bit according to my everyday needs. For example, I eat an apple in the morning and then do my workout and then eat the oats, banana and egg whites for breakfast. Is that all right? Also, the sweet potato at night, would that be bad?

  107. Sara says:


    Im thinking about starting this meal plan next week and i was just wondering if i could save the breakfast eggwhites and eat them between meal 1 and 2 instead? Also if i could switch the banana to raspberries and the proteinpowder to quark for the same amount of calories?

    Would appreciate an answer, take care ๐Ÿ™‚

  108. Jenny says:

    Anyone know how many calories this is per day?

  109. Ariana says:

    Liquid egg whites aren’t sold where I live, and I don’t want to waste so many egg yolks – can the egg whites be subbed with Greek yogurt?

  110. Caroline says:

    Hey I am thinking about doing this for a week… But I don’t understand how you eat the white eggs… Any tips ?

    1. Lizzie says:

      I think you mix them in to the oats ๐Ÿ™‚

      1. Jean says:

        Dont mix raw egg white with oatmeal! (Unless youre making cookies or something hehe)

        1. Katie says:

          Mix the egg white in with the oats while you’re cooking them. It makes them fluffy and delicious, and eliminate the raw egg issue (because ew)

    2. Jenny says:

      hard boil the egg, let it cool, crack it open and discard the yellow yoke and the shell. You are left with egg whites.


      crack the egg and use the shell to help you keep the yoke separate, pouring the clear part into a glass or bowl. Discard the shell and yoke. Cook the clear part like scrambled eggs and if you didn’t break the yoke, it will be all white. Enjoy!

      1. Sha says:

        Those days whenever I consume egg whites only, I never discard the yolk. I would freeze them, and use them in making desserts like homemade custard based ice cream, or even some cake recipes that use only yolks or extra yolks, to serve to guests.
        You just need to thaw the yolks prior to using them and they function just like fresh yolks. Waste not!

      2. Lizzie says:

        Egg yolk are great for moisturizing facials!

  111. cristina says:

    How long in between meals?

  112. Ashley N. says:

    How long should I follow this diet? A week? A month? I have a very small frame but I’m trying to build more muscle to gain more weight? Besides this diet do you have any other tips?

    1. Jenny says:

      It’s only 7 days.

  113. Krisztina says:

    how many egg whites is there in a cup?

    1. Jenny says:

      crack your eggs and put the whites in a measuring cup. Repeat until you have 1 cup. It will vary based on the size of the egg so there is no way to count eggs; just measure it.

      1. Krisztina says:

        i know but it seems like a lot of egg whites, sorry but who can eat that many of it ???

        1. Jenny says:

          I have to break it up and eat some, then take a break, then eat some more, then break again. By the end of the day I get it all down.

      2. Jean says:

        Actually I think this is meant to be 1 cup liquid egg white you buy in the store…. and meal 1 is eaten as meal 1, not throughout the day..

        1. Jenny says:

          True, but would you force yourself to eat all of a meal if it is too much for your stomach? I have to take breaks otherwise I will get sick and lose it all.

  114. Alexa says:

    i know this may sound dumb but I can eat all these meals in one day?

    1. Krisztina says:

      yes – 6 small meals a day, the 6th is optional ๐Ÿ™‚

  115. Tiffany-Sheree says:

    I started your plan on Tuesday and I’m seeing results just right where I wanted! I will even extend the plan until May 10th!! Anyway, I’m a gum chewer. Say about 3-5 pieces a day but it’s not like I have to chew gum, it’s just something to keep my “occupied” while working, if that makes sense. Is it okay to chew gum while on the plan? It would be sugar free gum. Thanks a bunch!!


  116. Alex says:

    I do not eat any form of grain and I was just wondering if there was something I could substitute the oats with or if I could just cut them out and only have the cup of egg whites and half a banana

  117. Karina says:

    Okay so i want to start eating clean and start changing my look I just graduated and I think its time I start thinking about myself. My question is if i do this meal can I pair it with the beginners calendar?

    1. Heather says:

      if you didn’t already- yes absolutely!!

      1. Iyah says:

        Hi, I really want to start but if I do it with the workout calendar instead of the 1hr of pop Pilates or hiit will I still get results? (:

  118. Erica says:

    Iโ€™m not really sure what size is considered a โ€˜mediumโ€™ sweet potato. They come in so many different shapes and sizes. Can you give this in grams or ounces so I can weigh it out?

    1. Kat says:

      just take the one you think its medium. Most of them are medium or large. If you’re not sure take a small one

    2. fitwithdawn says:

      A medium sweet potato would be about 5-6 oz. ๐Ÿ™‚

  119. Kat says:

    what can i eat instead of proteinpowder & can i eat oatmeal porridge or something else for breakfast?

    1. Tini says:

      You can sub protein powder with something low in cal and carbs and high in protein. Good examples are plain 0% greek yogurt (per 100gr only 57 cal and 8 gr of protein), cottage cheese (the stats depend on the brand but it has casein protein which is slowly absorbed by the body and keeps you full for longer), or even eggs (or egg whites), chicken, tuna, white fish etc. Hope it helps.

      1. Kat says:

        it does thank you ๐Ÿ™‚ do you know, if you can eat something else for breakfast, like oatmeal porridge with skim milk or other recieps of blogilates (like donut fonut or coconutflour pancakes)?

        1. Tini says:

          You can cook the oats in oatmeal of course. Try using unsweetened almond milk or a little bit of non fat milk mixed with water. I put a lot of cinnamon on mine to improve the taste and add some sweetness. Also, you can mix the banana with the oats and bake them (in small cookie size portions yum yum) and then scramble the egg whites separately. Some times, I put 3-4 egg whites, the banana and the oats in the blender (with some cinnamon) and then put the batter in the oven on a backing sheet (like a big pancake) and bake it for 15 min.. The possibilities are endless with the combination of eggs, banana and oats. Just try avoiding adding extras (like milk). If you have to add extras make sure that it has low fat and low sugars and just add a little bit of it. Best of luck ๐Ÿ™‚

  120. Kat says:

    can i do the workouts from your calendar?

    1. Tini says:

      Off course! You can either follow the calendar or choose your own videos every day. Whatever you do just challenge your self (don’t make it easy) and do what you can. “The only bad workout is the one you didn’t do ๐Ÿ™‚ Good luck!

  121. Kat says:

    can you do this plan for more than a week?

    1. Jenny says:

      check with your doctor first

  122. Karen says:

    I did this meal plan for the last 7 days. I am not heavy but had gained about 10 pounds in the last 6 months. I have a tendency toward sugar and carb addiction. I stuck to this religiously, worked out daily 30 min cardio, 30 mins beginner Pilates (with Cassie). The results have been remarkable. I was never hungry and my cravings are much reduced. I went from 135 to 127.5. Shocked me. I know that is too much weight to lose in a week but I have never had more energy or felt better. I will moderate this meal plan and continue to use it as a basic guide. Thanks!!

    1. Sarah says:

      Do you think its okay to substitute the cup of egg whites with just one whole egg?

  123. Kiaya says:

    I’m doing a 6 weeks workout program and wanted to incorporate this meal plan into it but I was wondering if it’s okay to do this meal plan for more than just 1 week, like is 6 weeks oaky to do this for? I feel like this would be a perfect plan for me because I like eating just like 6 small meals a day rather than trying to separate them differently, but I also drink green smoothies when I workout to blend with my protein powder… is that a bad thing to do with this? And i like to eat fruits

    1. Ester says:

      I would advise against following this meal plan for more than a week. It’s fairly strict and from my experience you could become deficient in some vitamins.
      You could always try the 12 week meal plan, it seems better suited to your needs ๐Ÿ™‚

  124. Judith says:

    is this 4 oz of already cooked meat/fish or raw?

    1. Kiaya says:

      most likely it would be the 4oz raw, which will be a little less than 4oz cooked, but most meats in the grocery stores (fish, chicken, turkey, etc) give the calories based on 3-4oz raw.

  125. Ashley says:

    Hey guys! So I’m a 26 year old female who has always been thin but I started to notice that lil tummy pouch chubbing up so I decided it’s finally time to get in shape. This meal plan isn’t my issue, it’s a feeling of nausea in the middle of workouts. I cannot do more than 30 mins and I even struggle with that because I feel like I’m gonna yak. The feeling subsides when my heart rate comes down but it kinda brings me down that I am so out of shape. Like I said I have always been thin so thelast time I worked out was probably almost 10 years ago in high school gym class! I’ve always drank tons and tons of water so it’s not a matter of dehydration; also I can’t eat until about 2 hours after I’m up, that makes me nauseous as well [always been like that] any thoughts/advice?

    1. Judith says:

      well as you said, you worked out looong time ago. Don’t you think that a full, intense,advanced 1 hour of workout is too much? check out Cassey’s beginners calendar! It’s awesome! It’s a 30 day beginner challenge and each day lasts about 30-45 minutes and it is designed for beginners to “warm up”. The real torture is yet to come ๐Ÿ˜‰

  126. Erika says:

    Could I use chia seeds in my water instead of protein powder? Or is that different?

    1. Judith says:

      amm no.. Chia seeds have very little protein compared to protein powder. Try eating cottage cheese or greek yogurt instead ๐Ÿ™‚

  127. Deniz says:

    Hi, ฤฑ dont have any protein powder and ฤฑ dont want to buy it. ฤฐs there another option that ฤฑ can drink or eat?
    Thanks ๐Ÿ™‚

    1. Kayla Gardunio says:

      try nonfat greek yogurt or cottage cheese. works the same! ๐Ÿ™‚

  128. harene says:

    wait im confused as to how this works do u pick and choose 3 of the 6 meals to eat everyday?

    1. Ariel says:

      You eat all of them every day. The 6th meal is optional

    2. Judith says:

      No, you eat all six ๐Ÿ™‚ But they are pretty small, so you will be good ๐Ÿ™‚

  129. Michaela says:

    Any ideas for vegetarian lean proteins? Do veggie burgers (without a mess of cheese and condiments) and things of that sort count?

    1. Sai says:

      Well not really. I’m vegetarian and I did this. Tofu was definitely a huge part of thus meal plan. I had my tofu in different ways. I would chop it up and mix it in with my salad or put it in a rice paper wrap with broccoli. Meal 3 the sweet potatoes became a little bit sickening to me so sometimes I switched it with a fruit. Good luck ๐Ÿ˜‰

  130. Erica says:

    I just started this today. Does anyone else find they get really nauseous or light-headed? I’m wondering if it’s because its such a huge change from what I am normally eating.

    1. Emily says:

      I don’t think you should be feeling light headed at all! If you’re feeling nauseous that’s your body giving you a sign that it may be missing something! Casey has tons of very healthy meal plans I’ve tried them all for at least a while and they’re long lasting, effective, and much less drastic!

  131. Darcie says:

    I really don’t get the whole salsa thing. What do we do with it? Do I just… eat it with a spoon? Do I make some sort of recipe thing with it? Hmm.

    1. Sabrina says:

      Hi! I think you’re supposed to mix it with the lean protein, for flavour. =D

  132. melissa says:

    Can I substitute meal #6 for a smoothie? like the metabolism one?

  133. Judith says:

    Hi! I’m an 18 year old that just started her health journey today. It’s an entirely new thing for me but I’m excited! Hopefully you feel inspired to join me too. I definitely follow back too! My journey consists of me doing this lean out meal plan and I just started today! So if you would like to get an idea of how the meals look like and would like to check out the outcome of it you can at my ig: leanoutxjourney .

  134. Ashley says:

    I’m not a fan of protein mixed only with water :S

    Any suggestions for a healthy alternative ?

    1. Alice says:

      Maybe mix with almond milk?

    2. MissMey says:

      I blend a 1 serving of vanilla whey protein, 8 oz of almond milk, 1tbs. of unsweetened cocoa powder, and couple cubes of ice to mask the after taste. Don’t ask me why i don’t just buy the chocolate flavor…I just find that the bitterness of the cocoa powder masks the taste of the vanilla better. My husband uses chocolate whey, skim milk, and 1/2 a banana and it works for him.

  135. Lisa says:

    Want to start this plan, but in the Netherlands it seems hard to get your hands on liquid egg whites. This means that I’d have to split about 8 medium eggs every morning instead. For multiple reasons this is not ideal; anyone any tips on how to substitute the cup of egg whites (how many whole eggs would it be?) or any places in Amsterdam where I can buy liquid ones?
    Another question: do you just fry them (with a bit of oil)?


    1. sophie says:

      There’s an easy way to remove egg yolks from the whites ๐Ÿ™‚ Crack all your eggs into one bowl and have an empty one next to it. If you have an old water bottle (spa bluaw, chaudfontaine, evian, etc!) use it to gently suck out the egg yolks ๐Ÿ™‚ there’s loads of quick and easy tutorials on how to do this!

      1. Judith says:

        Imagine how many eggs will go to waste! there\s no way, that I’ll buy 56 eggs since they are so expensive where I live… i suggest Lisa to look up for liquid egg whites, they are expensive too, but at the end of the day, it’s still gonna cost you cheaper then buying 6 or 7 cases of eggs and wasting half of it.. ๐Ÿ™‚

        1. Rebecca Schembri says:

          is the powdered egg whites good? I think you mix that with water!

  136. Paige says:

    I’m a division 1 athlete and I have early morning workouts (5am) would it be okay to have the oatmeal before practice then the 1/2 banana and egg whites after?

    1. Kayla Gardunio says:

      i don’t see how that would make any difference. actually that sounds better. your getting your sugars ad carbs in before hand and burning them all off right away. Then your getting that protein you need right after exercise! so do exactly as you said. good luck! ๐Ÿ™‚

  137. Katie says:

    Heya, so I have a few questions: as someone here has already said, 4oz of tofu is quite a lot! and I can’t afford to buy so much of it, so I have the first lean protein as tofu, the second as chicken, and the third as tuna-is that ok? also, the protein powder I have is called Complan and a single 55g serving is 6 scoops, but you said to have one scoop? do I do the 6 scoops it says or just one? Hope you can reply, thankyou so much! (:

    1. Judith says:

      Of course one! ๐Ÿ™‚ 6 scoops is FAAAAAAAR too much. One scoop – one serving ๐Ÿ™‚

  138. Erum says:

    Also, what can we substitute sweet potatoes with? Trying to avoid carbs if I can but if they’re a must then I’m happy to indulge ๐Ÿ™‚

    1. Judith says:

      Well, sweet potato is dense in carbs. And what are carbs? Carbs equals ENERGY! So in order to perform right and get the most out of you during your workouts you need carbs! ๐Ÿ™‚ You should be avoiding starchy carbs like white bread,white rice, milk, flour, sugar etc… But sweet potatoes, fruits and veggies are the good carbs and they aren’t bad for you! Of course you shouldn’t go crazy! Vegetables – UNLIMITED. Fruit – well you can eat a lot of them but not crazy! Cause they are high in sugar. (I have a (terrible) sweet tooth so I eat way more than I should though… 3-5 servings a day.. Guilty! :p ) . And then the rest of the good carbs like brown rice, whole wheat bread, sweet potatoes, quinoa, oats and etc. – they should be in portions. These things are high in carbs. Around 25 grams of carbs in one medium sweet potato. They are NOT bad, but too much of good is not good ether. This meal plan has a good balance of little starchy carbs (sw. pot. and oats), some non-starchy carbs (fruits and veg) and lots of protein to lean you out. ๐Ÿ™‚
      So short answer : go and eat that potato! YUM! ๐Ÿ™‚

      1. Erum says:

        Thank you so much, Judith! I am starting this Monday and feel confident I can do this thing right. And lucky for me I get to indulge in sweet potatoes, one of my favorite forms of carbs! ๐Ÿ™‚

  139. Erum says:

    Some questions:

    1) is it fine to have tea with this?
    2) how should lean protein be cooked? Is salt and pepper fine on the skillet okay to work with? Also, can we season with lemon?
    3) that being said is it okay to season everything with lemon?
    4) suggestion on what to look for in salsa? Some have a higher sodium count and include different mixes.

    1. Judith says:


      1) Yes, it is ok. As long as you don’t put sugars and creamers in it. It usually has like 2 calories per cup or no calories at all. So it is ok. Just don’t add any bad stuff. Stevia is ok though ๐Ÿ™‚
      2) You can steam it, grill it or boil it. I like boiling my meat cause you just put in water for like 10 minutes and its done. I don’t have to watch it. For salt and pepper. Yes it is ok to use it on the skillet. But be REALLY careful with salt. Salt is sodium and sodium retains water and bloats you. And this meal plan is designed to “detox” you and flush out all that nastiness out of your body. It’s ok to use a LITTLE BIT cause our bodies do need all of the nutrients but don’t go overboard.
      3) Yes, you can use lemon. Lemon is a great tool, I suppose, to help you to flush out your system. You can also add it to your water to make it taste better. I personally add lemon juice to EVERYTHING. My lean protein, salads, yogurts, water, oatmeal. It tastes delicious and it’s an awesome detox food!
      4) Try to look for salsa with as little sodium as possible. Try to look for the label with “low sodium”. And as little ingredients that you can’t pronounce as possible. If sugar and salt are on the top three ingredients than it is not good. This can be a pain in the butt though. I still haven’t found yet the perfect salsa, so I omit it. Cause the “low sodium” salsa I find is packed with loads of sugar and then the “sugar free” has a huge amount of salt in it.

      Hope it helped! ๐Ÿ™‚

  140. Kate says:

    What are examples of lean protein? What are the options for that meal?

    1. Judith says:

      Chicken breasts, white fish, tofu, egg whites and there are more probably, but these are the mean ๐Ÿ™‚

  141. Jess says:

    What do you suggest we mix the “oats” with? Almond Milk?

    1. Manon says:

      you can just make oats with water in the microwave like oatmeal

  142. Kayla says:

    HELP. I’m still in school, so i don’t have time to make 5 full meals. I usually eat breakfast at about 6:15, lunch at 12:20, and i get home at 3 (I can eat when I want the rest of the day). How should I time my meals to make this effective??

    1. Meghan says:

      bring your lunch with you to school and a meal to eat on the way home! I’m in college and have long days, so what i do is prepare my meals the night before, eat breakfast at home before class and then bring 2 different meals in ziploc containers. then I can manage the rest once I’m home!

  143. I’m gone to inform my litttle brother, that he should also paay a quick visit this webpage on regular basis to get updated from most up-to-date reports.

  144. New Me says:

    I would like to know what size exactly is a medium sweet potato & fruit? We all have different interpretations of medium. I dont understand the whole salsa thing. What type of salsa? Can I skip meal 6?

  145. Jesse Hermiller says:

    Does anybody have a suggestion for meal one for vegans? That’s a lot of egg whites and I’m not sure what would be a good sub. Thanks!

    1. natalia says:

      I’m wondering the same. in tofu that’d be about a lb. and that’s crazy! I’m thinking in having an extra serving of protein shake.

  146. Jenna says:

    I’m on day 5 and I’ve gone from 129-125!! I feel amazing and I’ve noticed I don’t even get cravings anymore. Love this meal plan, I’m definitely going to do it again!

    1. carrie says:

      did u work out for those results

      1. Serena says:

        lol probably

        1. Tylene says:

          Some of those 4lbs are probably water weight- Just saying.

          1. Judith says:

            less water-less bloating-leaner body.. It all works out! ๐Ÿ™‚

    2. Darcie says:

      This is SO INSPIRING! Do you have any tricks or advice? It’s really hard for me to ignore the cravings I have, but I think I can do it for a week!
      Great job sticking to it! I’m so proud of you!

  147. Serena says:

    I can’t have eggs, oats, or cottage cheese, due to allergic reactions :/ Are there any substitutes that don’t contain dairy or gluten? I can’t have those…

    1. Julie says:

      Well the eggs are protein so substitute for some kind of lean protein. same with cottege cheese the oats may be because of fiber. I guess you would have to do lean protein fruits and veggies and thats it. which may be harder. you could also add nuts

  148. Serena says:

    I can’t have cottage cheese, oats, or eggs due to dietary restrictions, what should I replace them with?

  149. Han says:

    So i cant eat eggs or dairy… can i just replace the egg whites and cheese with lean meat?

  150. Brianna says:

    Hey does anyone know what I can substitute the sweet potatoes with. My tastebuds do not really agree with that haha

    1. Cassandra says:

      I read somewhere you can sub with butternut squash

  151. julia says:

    substitutes for banana and protein powder? i’m not allowed to have protein powder and cant eat bananas. help please?
    thanks Julia

    1. Grace says:

      Instead of the protein powder you can have 6 oz cups of greek yogurt! ๐Ÿ™‚ As for the banana, i don’t really know :/

    2. Theresa says:

      Hey how do you eat the egg whites, like cook them or what ?
      thanks Theresa

      1. Karen says:

        I beat the egg whites before I cook them in a frying pan. They become fluffy and cook up like a light omlet with light browning on the outside……..it is delicious=)

  152. Grace C. says:

    Does anyone know what i could substitute the cottage cheese for?

    1. Scarlett says:

      You could actually substitute it with fat free/low fat yoghurt. It has quite the same taste but won’t have as much proteins as the cottage cheese.

  153. Kaisha says:

    Hi! I was just wondering whether if we mix the whole three ingredients in the first meal?

    1. Sarah says:

      Eww! I think common sense says no.

      1. Holllay says:

        You absolutely could eat these together!
        Baked Banana Oatmeal —
        cook oats on stove top 1/2 of the required time, mix in egg whites and banana slices and add to a oven safe dish. Bake at 350 degrees for 15-20 mins or until oatmeal is firm. Top with cinnamon and enjoy!

        1. Cassandra says:

          Thanks for the recipe!

  154. Pingback: Trey Fitness |
  155. rachel says:

    about how much weight will this help me lose if I start tomorrow and go until February 1st??

    1. Sarah says:

      There’s no way to say for sure how much weight you’ll lose, it all depends how much you currently weigh, how much exercise you do, etc…. everyone is completely different when it comes to losing weight. My personal opinion, I wouldn’t do this meal plan for an entire month. I’m doing it currently and it’s not an easy plan to stick to because there’s not much variety. If you want a plan to follow for a month you could look at one of the other meal plans like the 8-week Bikini Body one because it’s designed to be done for a longer period of time.

  156. DD says:

    As I am lactose intolerant what can I use to substitute the cottage cheese and protein powder (as I have not found one without lactose in)

    Thank you in adv

    1. Casey says:

      A lot of times vegan protein powders will be lactose free, but I would double check. I like the Vega and Garden of Life protein powders.

      1. DD says:

        I will check if this is available in the UK thank you.

    2. Becky says:

      There are lactose free protein powders.
      Im lactose intolerance to and I use species isolyze

      1. DD says:

        Thank you!

        I will definitely try this. What have you eaten instead of cottage cheese?

    3. amanda says:

      there is one called “nectar” and its lactose and gluten free
      give it a try the chocolate truffle one is the best

  157. Darcie says:

    Do any of you have any recipes that you used for this? I’m not sure what I do with that 2tbs salsa…. Just… eat it alone? hahaha.

    1. karissa says:

      i put it on top of my grilled chicken and eat it that way.

  158. Arcadia says:

    Would it be okay to switch meal 3 and 4? I am still in high school and I can’t just whip out some chicken during study hall, but I would be able to have that drink and a fruit…ugh why must high school be so restricted? We’re not even allowed water except during lunches…like so frustrating! But I won’t let that stop me…I’ll figure it out somehow ๐Ÿ™‚

  159. Cece says:

    Sorry for another post! But, does anyone know if this is 4oz of chicken cooked or 4oz of chicken raw? I’m eating 4oz cooked and it’s an awful lot. Does anyone know for sure?

    1. Andrea says:

      Hey Cece,

      NEVER eat raw chicken!! ๐Ÿ˜€

      1. Sarah says:

        I think she means the weight changes when it’s cooked or raw…when to measure out…. I don’t think anyone in their right mind would eat it raw.

    2. Darcie says:

      I also thought you meant eating raw chicken. Hahaha. But I think measuring it when it’s raw is usually how it goes. I didn’t know it made a difference though. Now I’m curious as to how different it is.

      1. Judith says:

        Well, Im pretty sure that this is 4 oz of COOKED chicken ๐Ÿ™‚

  160. Cecilia says:

    Starting this after Christmas! (Not part of the new body makeover :P) If anyone is interested I wrote down a grocery list for this!
    5.25 lbs lean protein (84oz)
    14 c veggies
    4 bananas
    7 medium fruits
    7c egg whites (56oz)
    protein powder or 7 6oz cups of plain greek yogurt
    7 medium sweet potatoes
    3.5 c oats
    3.5 c cottage cheese
    sugar free jam

    Can’t wait to start!

    1. Cecilia says:

      Update: I had meal one w/o the egg whites (didn’t have any, may have them later if hungry) this morning! I went and got some and everything else I have, so I’m starting today instead! So excited!! Is anyone else in? ๐Ÿ™‚

      1. Ash Kay says:

        Thank you Cecilia! Exactly what I needed. I’m looking to do a fresh start from January and need to ensure I prepare myself as much as possible as I’m not so great on the organising part.
        Good luck with your health and fitness goals and thanks for the list.

        1. Cece says:

          Thank you for your kind words and your welcome! Good luck with your health and fitness goals as well ๐Ÿ™‚

    2. Sara says:

      Let us know how it goes! ^_^

  161. JJ says:

    I’m kind of confused. Is this what we eat for each day for 7 days…? and just space between each of the meal? Any clarification would be great and what would be a good way to space between the meals in terms of time? Thank you very much!!!

    1. Cecilia says:

      I usually eat every 2-3 hours, or when I start to feel hungry ๐Ÿ™‚

  162. Asha says:

    I have followed this for 3 days now, no weight loss, but definitely feel leaner and have more energy. Would continue but didn’t plan my groceries properly so have ran out of egg whites,sweet potatoes and lean protein. It didn’t help that my husband decided to join in last minute, lol. Not giving up but will have to cheat on a meal- so that’s kind of like giving up? Will definitely do it again soon!

    I didn’t feel hungry, felt full and had heaps of energy to last the day. Its left me feeling really good, and only after 3 days! I just wish I could have more fruits.

  163. Sarah says:

    How many hours should be between each meal please?xxx

    1. Cecilia says:

      Eat every 2-3 hours! Basically, just eat when you truly feel hungry, which should be every 2-3 hours ๐Ÿ™‚

  164. Cavities says:

    Starting tomorrow….. So excited!!!!

    1. Sara says:

      How was it?

  165. Kelsey says:

    Anyone know if black coffee is ok with this?

    1. Allie says:

      Black coffee is fine, just coffee with all of the sugar and cream is not that good for you

  166. Michelle says:

    If i follow this for a couple week strictly. What are my options after that time.. I cannot possible eat like this for the rest of my life. What are some ways to maintain this diet?

    1. Monika says:

      Hi Michelle!
      As mentioned before above she says it’s only for a week! Just a really strict plan to cut fat and stay lean. But otherwise I would recommend to eat and stay healthy and look at some other diet plans posted on this website… I hope that helps!

      x x x

  167. Chelsey says:

    After 7 days & you’re body becomes used to this diet, will eating differently after the week is over just gain any weight back???

    1. Gabby says:

      I was wondering this too! I really want to try this plan, but something long term would be great too! Would doing this plan maybe one week every month be helpful?

  168. Want to lose weight says:

    Can you write this in metric also? ๐Ÿ™‚

  169. Nina says:

    Wait I don’t get how this works, do you have 6 meals a day??

  170. yoyo says:

    How many calories per day does this plan account for?

    1. Cecilia says:

      1,552 with the 6th meal, 1,442 without the 6th meal ๐Ÿ™‚

  171. Mawi says:

    what can i substitute protein powder with? help please..

    1. Kara says:

      I would substitute it with something of similiar nutritional value. Since one scoop of protein typically yields between 120-180 calories, 20 g. protein, and variable net carbs, I would find something high in protein like:

      Small tin tuna +mustard+veggies
      Protein bar with low sugar (QUEST brand BARS!)
      Unflavored non-fat greek yogurt with a sprinkle of cinnamon and some stevia

      1. Mariah says:

        Thanks! This was really helpful! ๐Ÿ™‚

  172. Michelle says:

    Hi! I plan to do this on the 12th after my last major exam’s paper, as I have my “prom” on the 20th ๐Ÿ˜ก however, I’ve got a few questions.
    1. Can I skip the salsa? Or what can I subsitute it with?
    2. What can I subsitute for the protein powder with? My mum definitely won’t let me have such stuff. can I subsitute natural unflavoured yoghurt for it?
    3. For meal 6, what difference will it make if I skip it? Can I replace cottage cheese with natural yoghurt again? Also, what counts as sugar free jam? I have a bottle that’s all natural, with no added sugar, does that count?

    1. Kara says:

      1. Salsa is low in calories and is probably suggested for added flavor for the meal. It is probably one of the best condiments out there. I would be careful about what I substitued it with because a lot of condiments have added sugars and salt. You could definitely skip it; I think its just there to add flavor to the potato.
      2. I would substitue the protein powder for something with similiar nutritional value. I think plain, non-fat greek yogurt with a sprinkle of cinnamon would work.
      3. You have to read the labels again. Sugar free jellys usually have 5g net carbs, while the all natural may be the same. I would read the label and if the total carbs is 5g (or somewhere around there) per serving, you should be okay. Again, compare labels with the yogurt and cottage cheese. Its about what your body is taking in and it is very helpful to compare labels. Cottage cheese may have a little more protein than greek yogurt, but I still think it’s a good swap.

      Good luck ๐Ÿ™‚

  173. Michaela says:

    Hi guys

    Im planning on starting this tomorrow – any ideas for vegetarian protein options? I don’t eat meat/fish

    1. Asha says:

      I was substituting one meal of lean protein for chickpeas and other beans high in protein content. Cassie has indicated that you could use also use Tofu. Hope that helps!

  174. Madi says:

    So I’m just wrapping up my second day on this plan, and I find myself being hungry throughout the day, the meals really aren’t satisfying. Anyone else having this problem/have an idea about what I could add in order to make it a bit more sustainable?

    1. Chanel says:

      You could try drinking more water. I’m not sure of anything else you might be able to do.

  175. Kat says:

    Does anyone know about what the restriction on beverages is? Such as milk (skim/2%/almond/soy), fruit juices, and teas is? Or is just just water all week? I have no problem with water and always get the recommended amount but during my (main) meals I tend to have one glass of tea, milk, or juice.

    1. Hafsa says:

      Drink tea sure but NO added sugar and with milk try to go as low fat as you can get:P But skip the juice and the fruit instead as the juice doesn’t have the fiber.

    2. Claudia says:

      As long as you don’t add sugar you can’t really go wrong with tea. I recommend green tea since it has no calories and a lot of benefits for your body! A lot of times fruit juices contain a lot of sugar so I agree with hasfa, you might wanna skip them. I suppose a little milk won’t hurt as long as it is low in fat. Water and tea are still the best options though!

  176. lisa says:

    What would be a good replacement for protein powder and sweet potatoes?
    I don’t have access to a kitchen because I’m a college student living in the dorms and cooking can be quiet inconvenient especially if you don’t have one on your floor!

    1. fran says:

      she says in the 90 days plan that you can replace the sweet potatoe for any other vegetable, and the protein powder for 1/2 cup of cottage cheese or unsweetened greek yogurt ๐Ÿ˜‰

  177. Elise says:

    Hi everyone! I’ve been reading all the comments and people are looking for success stories.
    So, I am starting the meal plan tomorrow, and I’ll be blogging about it EVERY DAY on my blog!
    Check it out and if you want, we could go on this challenge TOGETHER ๐Ÿ™‚

    1. Chanel says:

      Link to your blog?

  178. Raych says:

    I just wanted to post a comment about this plan since I have been doing it for one week a month for a few months now. I am pretty athletic (run several times a week and do a couple of Blogilates workouts every night). I’m about 5’5″ and about 115-120 pounds. I just get the usual layer of fat over my abs and a muffin top if I eat whatever I want. So I find that if I do this for one week a month then I can totally get my defined abs back no problem. The rest of the month I still eat the same breakfast (with the metabolic smoothie too) and I’m less strict with the meals. I’ll have a pizza or mac and cheese for dinner and not worry about it. But my exercise is pretty constant. This is a really simple plan to follow, I scramble up the egg whites in the morning with a little salt and pepper in a pan. I make the oats into oatmeal with half a cup of unsweetened almond or coconut milk and half a banana cut up on top of it. I alter the proteins throughout the day, I’m mainly veggie but eat fish so I have tuna, white cod or tofu (turkey would be fine too). For veggies, I choose between broccoli, spinach and soy beans. For the last meal, I sometimes have a little cottage cheese, but usually a few spoons of unsweetened / unsalted peanut butter. If you have that annoying layer of fat over your lower abs that squidges up when you sit down and gives you a little muffin top when you wear tight jeans, then do this for one week. It’s not expensive at all, it keeps you full and gives you energy… And you get abs!! win win win. Make sure you keep the water intake high as possible. I stick to about 2 litres a day. Helps a huge amount and gets your skin looking fab! That’s my two cents worth anyway. Hope it helps! : )

  179. Michelle Leal says:

    Did anyone experience any bloating while doing this plain? I’m on day 3 and I feel bloated. I’m supposed to get my period in like 10 days so it could be that. But I’m definitely not feeling too lean:/

    1. erin says:

      How many calories total is this whole meal plan??

  180. Henna says:

    Starting this Tomorrow! So Excited!

  181. Andreanne says:

    Hi Cassey!

    I just want to know what kind of salsa do you use? It a store bought one or is it one of your recipes?


  182. Danyele says:

    Hi Cassey!!!! I’m really interested in doing this 7 day slim down. I don’t particularly like cottage cheese though. Is there something else I could eat in its place? Greek yogurt???

    Thanks! Love your workout videos!! Much harder then they look!!

    Danyele ๐Ÿ™‚

    1. Katie says:

      you can replace the cottage cheese with greek yogurt.

  183. Mariah says:

    Am I supposed to space these meals out every 3-4 hours? Thanks! ๐Ÿ™‚

    1. Miranda says:

      It’s about every 3 hours. I think it says it in the video where she calculates her BMR and AMR.

  184. Mariah says:

    Hey Cassey!

    Just wanted to thank you for providing this awesome meal plan. I’ll let you know how it works for me. I am so excited to start! ๐Ÿ™‚ I am starting Monday, so I am really excited to see how this week goes. Also, I know it’s about a week late, but I am joining in on the #Abtoberfest! Also, I have to supplement something for the egg whites, and I was wondering if it would be okay to just eat 2 eggs? Thank you so much for all you do! May God bless you! ๐Ÿ™‚


  185. Victoria McLaren says:

    Hey Cassey! I know you might hear this all the time, but I just wanted to say that you inspire me to be the best I can be! You are so bubbly, relatable, and funny! I can’t stop making your recipes at home they are all so delicious! And plus they make me feel great inside and out!
    Speaking of food, I found this plain yogurt at Whole Foods the other day that comes in a normal greek yogurt container for only 100 calories with 20g of protein and NO FAT!!! I just wanted to let you know of my newest discovery because it seemed like a lower calorie option with lots of benefits! I can’t remember the name though ๐Ÿ™ but you should make vegetarian chilly either this fall or winter for cheap clean eats!!!

  186. naylahbee says:

    I wanna try this soon, just wondering if there was a substitute for the protein powder and also for the sweet potato. I really hate protein powder haha and sweet potatoes are such a pain to cook. Thanks ๐Ÿ™‚

  187. Asal says:

    I’m planning on starting this mini diet, but I was wondering, for the oats, can we make them with milk, honey and cinnamon? Or just oats and water?

    1. Valerie says:

      I think almond milk would be fine, but I don’t think cow milk would.

  188. Daphne says:

    hey Cassy,
    I’m from holland and I’m not sure what the “med” means
    Thanks ๐Ÿ™‚

    1. Vicky says:

      Med means medium, so the potato would be 4 oz or rouglhy 115 grams

  189. Zoe says:

    wait one meal a day or 6 everyday?

    1. Marissa says:

      Six small meals a day. It helps boost your metabolism, keep you energized and NOT hungry all day. I am doing it once a month!

      1. Lizzz says:

        Is it hard to complete? Meaning do you get tired of having the same thing for a week? Also, did you see significant results? Thanks ๐Ÿ™‚

  190. Jackie says:

    Hey i was wondering if i could sub one of the lean protiens for 1/2 cup of healthy raw trail mix? Thanks!

  191. Summer says:

    Hi, I am thinking of starting this plan. But i have got couple of questions. For meal 1 what are you supposed to do with the egg whites? are we meant to drink it raw? or can we cook?if we can cook, can i use littlebit of oil and salt? I also dont really know what to do with oats. Any suggestions on how to eat the oats? Thanks in advance.

    1. Mary says:

      Hi! I do this meal plan sometimes. If you drink raw egg whites you will get sick. You are meant to cook them(scramble or omelet), and yes, I personally use natural sea salt and ground pepper for a little flavor and a tiny bit of unsalted butter just so the eggs don’t stick to the pan. The oats, I’m pretty sure you make oatmeal with but i’m sure you could do a yummy all-natural granola instead. Hope I was able to help!

  192. Cecilia says:

    I’ll definitely start this next time I get a break from school! (winter break is the next week-long break we get, far off though :/) I can’t really eat like this with school in the way grrrrrr

    1. I totally feel ya on this one, but it can actually be really simple! If you go to the grocery store on the weekend, pick out the foods you’ll need for the week. Each night prepare the meals that you will take to school with you, or at least prepare the foods, and set a little time in the morning to put everything together. This is what I’ve started to do, and I have been eating pretty bad lately but I’m starting to get back on track by doing this along with Cassey’s workout calendars. (:

  193. Jetzy says:

    Instead of eating the eggs, oats, and banana everyday for breakfast could you sometimes substitute it for the Metabolic Supercharge Smoothie that Cassey just posted? Would it have the same affects or not?

  194. Jetzy says:

    What does she mean by oats? Like oatmeal? Also would a can of tuna be considered a 4oz lean protein? LOL also, what could you substitute for the cottage cheese? Dairy products usually don’t settle well in my stomach ๐Ÿ˜‰

  195. jenna says:

    that looks really good um Casey do you think you can do a 30 day challenge Im trying to lose a few pounds in 30 day. Im not fat I just have a small muffin top.

  196. Elisa says:

    This is my first day of the lean out mini meal plan!!
    And i was wondering if there’s something i can substitute sweet potato and protein powder with??
    I really can’t sweet potato here…
    Thank you!!

  197. Olivia says:

    So I had started with the 90 days challenge and did all the workouts and everything but I couldn’t help eating like at 2:00 AM so I gained 4 pounds. And my mood is the worst possible ever but I CAN DO IT DAMN IT. So I am starting with this plan, hopefully I will do it. But seriously, my psychology right now is having a slow and painful death. I weighted about 138 lbs last year and now I weight 147 and god knows how I put on this extra filthy pounds. Argh… ๐Ÿ™

  198. Aya says:

    No carbs except oatmeal? This seems so awkward, seeing as humans are meant to consume primarily carbohydrates, and not exclusively carbs from fruits/veg. I think this is gonna set some folks up for a binge! FUEL YOUR BODY!

    1. anon says:

      it’s only for a week….

    2. Monica says:

      Potatoes and bananas are carbs, and a cup of broccoli has 6g carbs. Fruit is carbs as well. So really there are carbs at every meal except the optional last.

  199. Alecia says:

    Well, this is my second day! I’m actually having a hard time eating all of this food! I’m thinking of cutting some portions in half, because I get full half way though my meal most of the time. The pancakes i made for the first meal were just okay tasting. Same for the steamed sweet potato. Today I made cookies with meal one and scrambled eggs which tasted a lot better somehow. I think I might mash the sweet potato today and add salt and pepper or something. Going from eating three meals a day to eating 6 is really hard for me. I was only able to get 4 meals in yesterday because it takes me forever to cook (since I’m not used to cooking) and it takes me forever to eat (normally I eat like a pig so it’s very strange). I’m still excited to do the whole week though! So I’ll update again! =D

  200. joy says:

    Hey, I just seen this post now and think im goin to give it a go. It looks like itd be the perfect push I need to get me onto my next step of getting fit! Quick question about though , on the last meal do the cottage cheese and jam mix in togeather or do you eat them seprate? ๐Ÿ™‚

  201. Claudia says:

    So I started this meal plan on Tuesday so this is my third day today. I lost already 4 pounds which is probably all water weight but that needs to come off as well. Of course I was very happily surprised when I saw the scale this morning and discovered I lost already 4 pounds, then I started thinking about stuff that I heard with losing too much weight too quickly so I’m really worried now that I am going to put all that weight back on after this week. Is there anyone that had the same progress as me or is there anyone that has done the meal plan before and can assure me that I’m not putting all the weight back on which in case doing this does not make any sense for me lol. And yes I did snack before and I wasn’t eating this clean either but I am going to keep this sort of meals in when I stop this plan. I’m not going to make chicken 3 times a day tho lol but I love the breakfast (except for the egg whites ๐Ÿ™‚ ) so I’m keeping some stuff in so I shouldn’t gain all the weight back cuz I’m binging on chocolate again lol.

    1. Alecia says:

      I just bought all the food today and are starting the meal plan tomorrow. I will make sure to come back on here and tell you my results! I think that’s super awesome that you’ve lost 4 pounds! I have heard that losing weight too fast is bad also, BUT at least you are losing it because you are eating veggis and drinking lots of water! I think you shouldn’t worry about it too much. As for gaining it back, I’m worried about that too for myself, but I also plan to keep some of these foods in my diet after wards, so I guess we will just find out. At least we an learn a lot from the experience. =)

      1. Claudia says:

        It’s all a learning experience haha ๐Ÿ™‚ No but I agree, well you are right, we’ll see what happens. Let me know what your progress is!! And good luck with it, especially the egg whites in the morning, haha not a big fan.

        1. Alecia says:

          Sorry Claudia, I know it’s only the end of my second day but I’ve decided to stop doing this meal plan. It’s too bland for me and too repetitive. I’m also not really in a place where I can spend money on messing with the food to make it better. I’m pretty sure I lost some weight or at least gained some muscle though! I hope you are doing a lot better then I did! Good luck! =)

  202. Alecia says:

    Are you suppose to eat the sweet potato raw or cooked? Does it matter nutritional wise?

    1. Maria says:

      just steam them they come out really nice!

      1. Alecia says:

        Thanks! I’ll try that! =D

  203. Stacey Pro says:

    I am currently in school and considering how i dont get enough sleep I like to have a cup of coffee in the morning with nonfat milk and a packet of stevia. Also, I am big fan of bai 5, so my question is, Is it okay to drink this while on the plan?

  204. Riccelen says:

    Ok, so I have to use all the egg whites… What am I supposed to do with the yolks? Here in my country I really can’t find the egg whites alone, so I need help on that.

    1. Bruna says:

      You can just take the yolk out of the egg after you crack it. I guess you can throw it away or let someone eat extra yolk? haha

    2. I do what Bruna does. I have a little egg separater that I crack the egg into and the egg whites seep through the holes. I just put the yolks in a separate container for someone else to eat. They have this egg separater thingy like everywhere, Target, Marshall’s, Ross, TJ Maxx, cooking supply stores, William Sonoma, etc. Also, if they have good grocery stores where you live like Whole foods or trader joe’s, they sell just the egg whites in a carton. Most grocery stores have it actually but just make sure you read the nutrition label and carton in general and make sure it’s all natural. The carton should say 100% egg whites.

  205. Larissa says:

    What spices and marinades are we allowed to use? Is lemon juice okay? What about ground ginger, or pepper, or basil?

    1. Jo says:

      Hi Cassey,
      I’ve been trying out a few of your videos on YouTube for a few weeks and decided to check out your website. I’m really impressed by all your workouts and meal plans… BUT (and I know you’re not a doctor) I’m struggling to overcome bulimia, and although I’m able to avoid binges now, I still find that “full” stomach feeling difficult to contend with and eating as much and as often as you suggest is something I don’t think I could manage. If I eat smaller meals, regularly, and they’re still healthy, am I still going to be getting results from the workouts? I want to be healthier/more muscular, not skinnier

      1. Naomi says:

        Hi Jo, I read your message and had to reply. I had bulimia for 3 years and previous to that anorexia and controlled every food that I would put into my body for 6 years. Long time when I think about it. I had a miscarriage just over a year ago now, which made me think about my eating disorder, a huge part of me thought if I was healthier and stronger, maybe this wouldn’t have happened. I completely understand how you feel with the fullness and trying to get used to eating again. Start with getting used to one of your meals, Dinner was a huge issue for me, it either never existed or I would sick it up. Eat till your 70-80% full is best, whatever the meal is and don’t let anyone judge your portion size because your insides are having to recover from how ever long bulimia has been with you. The first 6 months for me were really hard, but I persevered and my partner really supported me through each meal or tantrum I would throw when I was finding it hard. Food is your friend, we are born to eat, it’s a natural thing and it’s our fuel if we eat clean (like Cassey, Go Cassey!). Main thing is you take it slow and don’t let anything over-whelme you. If I was out at dinner with friends and I found it too much, I would just step outside for a moment, focused on breathing in to my stomach. It really helps. Have fun with this new healthy lifestyle, it will last forever. Eating disorders only lead to one direction and I’m so happy I got out of the horrible cycle. Happy living/training/eating ๐Ÿ™‚ N

    2. Amanda says:

      3. Blogilates-approved condiments: lite soy sauce, sriracha, tabasco, mustard, lemon, Mrs. Dash.

      …that’s from her 90 day diet plan

  206. Eliza says:

    I dont eat eggs so im wondering what would be a good substitute for that? I don’t eat meat either except for fish.

    1. Riccelen says:

      Eat beans and quinoa. They are high in protein. Also you can eat tofu and mushrooms. Look for cassey’s recipes on youtube. Chep Clean Eats will help you, she has some vegan recipes.

  207. Catherine says:

    I’m lactose intolerant and can’t have the the cottage cheese part for Meal 6, is there anything I can sub in instead?

  208. Lau says:

    Sooooo what means salsa? Iยดm from Spain and here it means sauce. If it is sauce, What type of sauce?

    1. Del says:

      Hola! When Americans say salsa they usually mean Mexican salsa, which has a base of tomato, onions and bell peppers with some spices. I think you’ll be able to find it on the Mexican section of the any regular supermarket. Hope it helps!

  209. Eryn says:

    I really like this… I swim competitively 7 times a week and over the summer I have let myself lag off and now I want to make sure im in tiptop condition going into competition season… I really hope this works…. (ps im 5″3′ ugh i hate being short and 105 pounds)

    1. Chrissi says:

      It sounds like you are already underweight, you certainty don’t need a diet like this. You could actually do with gaining some weight. You might also want to examine the way you see your body and realise that it is quite problematic and you might want to seek some help about it. Talk to someone who’d be able to help you. :/ please consider this.

      1. Bell says:

        105 is perfectly reasonable for an active person at 5’3″. I’m 5’1″ and hover between 105 and 110 most of the time and I’m not considered underweight (BMI 20.2). Chrissi, I understand that you want to make sure that Eryn is healthy, both in body and body image, but you come across as very judgmental. Eryn, good luck with your competition season!

  210. kendrrat says:

    Yay, I finished the diet! For me it was all about learning self control around food. I’ve never been good at it, and I definitely had some challenges this week. When I came to a moment where I would normally find an excuse to eat unhealthy I simply told myself it wasnt an option. Not on the meal plan- it doesnt exist.
    See my motivation here: heyyber.blogspot.com
    Thanks Cassey!!

  211. Hannah says:

    Does anyone have a success story with this plan? I’m looking to lose 10-15 pounds, I run 6 days a week and do the workout calendar around 4 days a week but I’ve just been trying to eat clean, not following a meal plan. Also, is it unsafe to do this plan for more than one week? Would it be unhealthy to follow this plan for 2 weeks or more?

  212. Very great post. I simply stumbled upon your blog and wanted to say that I’ve really enjoyed browsing your blog posts. After all I will be subscribing in your rss feed and I am hoping you write once more soon!

  213. Lisa says:

    dang! I snacked :/ then again I’m not sure why I’m doing this.. I’m 5’9 and 102 lbs..

    1. Nicki L. says:

      It definitely sounds like you don’t need to lose weight AT ALL, in fact it looks like you actually need to gain a good bit. I’m the same height as you and 140, and considered a healthy range. So I would ask your doctor about the best plan for you. You definitely don’t want to starve yourself.

      *hugs* ๐Ÿ™‚

  214. kendrrat says:

    I’ll be starting this diet with a couple of friends this week- cant wait!
    I made a PRINTABLE schedule and grocery list to make things simple:

    1. Lucie says:

      Thanks!!! i’ll do it with your schedule, thanks for sharing!

    2. Darcie says:

      Thank you for taking the time to do this!

  215. yuenie says:

    What is “one cup of eggwhites”? Wouldn’t it be easier to give a count of how many eggs that is?

    1. Julia says:

      Probably meaning like an egg substitute
      Egg Beaters, something like that.

    2. TSioux says:

      I just did 3 egg whites and it turned out really well

  216. Leah Boggs says:

    I know your suppose to follow this an no snacking but I’ve gotten hungry a couple times. Can I eat more fruit as a snack if I get hungry ?

  217. marissa says:

    If I ate this and only this for the whole day, I would have eaten less than 1000 calories. This is really unhealthy. Please, if anyone is hoping to try this, eat more!

  218. Alexandra says:

    Any ideas on how to prepare meal one? Stove top? Bake and add baking powder? Thanks dolls!

    1. Michell says:

      You could make a pancake out of it. Its actually quite good. Just mash the banana and mix with the eggs and oats and cook on a skillet.

    2. Christina says:

      I usually cook the egg whites and oatmeal separately, and then mix them together, then add the banana and some cinnamon. I like that pancake idea though!

    3. les says:

      Mash the banana. Mix it in with the oats and form into little patties. Cook at 350 degrees in the oven for about 15 minutes, until the texture you like your cookies. Scramble the eggs.

      You now have cookies and scrambled eggs for breakfast!

      1. Alecia says:

        that’s awesome! XD

  219. Elisa says:

    Can anyone tell me what “med” means (med sweet potato, 1 med fruit)? I thought it might be “medium”, but that doesn’t make sense since fruits come in different sizes, but I can’t it describing a measurement unit on the net… Thanks!

    1. A. says:

      The size of your fist is probably a good indicator.

  220. alison says:

    i don’t have Protein powder, is there anything i could take instead?

    1. Christina says:

      You can always have more lean protein, or cottage cheese.(:

  221. Jules says:

    wait, but what does she mean “meal 1” “meal 2” etc.? like are those all in each day or is it one of those per day? and are we allowed to eat other food besides that meal? just a lil confused…thx ๐Ÿ™‚

    1. A. says:

      Eat all those meals in one day, nothing else.

    2. Alexandra says:

      You have each one of those meals everyday at different times of the day, and cassey say NO snacking so you do not eat anything but these meals everyday for one week.

  222. lisa says:

    the question is, how big is the cup?`

    1. Ber Ber says:

      ….. Like a measuring cup. The regular size, as a unit of measurement….

    2. Heloise says:

      A cup is 250ml, a little bit more than 8 oz.

  223. Riechan says:

    Isn’t it kinda dangerous to eat so many eggs in one week? (if you’re following the pattern with all the eggwhites?)

    1. Bela says:

      I think the yellow part of the eggs is the “dangerous” one, many body builders eat 10 eggwhites a day and leave the yellow out because thats the part with the cholesterol. So i think its fine, especially if its only for one week ๐Ÿ™‚

  224. Aya says:

    Is half a chicken breast about 4oz ?? thx

  225. Bella says:

    Can I replace protein powder with sugar- free soybean milk or low-fat milk?

    1. Christina says:

      I would go with a lean protein or cottage cheese.

  226. Notmyrealname says:

    So, am I supposed to eat the same stuff every single day??

    1. Ngoc Tran says:

      it doesn’t necessary have to be the exact same thing, as long as you stick to the lean meat and the meal plans =]

  227. Star says:

    So for this diet would it be ok if I had cheese it’s with my cottage cheese? or should I stay away from it.

    1. Christina says:

      Stay away from it. Its processed, considered snacking, and its only a week.(:

  228. Star says:

    I have one little question on the diet. While on the diet r we mot allowed to season the food like if I made chicken could I put lemon juice on it?

    1. Alecia says:

      I think you can season it because most seasonings are 0 calories. I don’t think you can use condiments though, like Ranch.

  229. Hannah says:

    Sooooo, what if I can’t have dairy or eggs? Any substitutes for cottage cheese and egg whites that are still protein packed?

  230. 95631 says:

    how many hours betwen each meal ?

    1. vivianting says:

      2-3hours per meal =)

  231. Laura says:

    Havn’t tried this yet, but I think I will soon. But one question came to my mind: what if I don’t want to buy protein powder, just for this? Never used them…

  232. eloueracarmen says:

    I’ve been doing this for 5 days now and I can actually say it is the only 1,200 calorie capped meal plan that has actually kept me full!

    I have read through a couple of the comments and see that a lot of ladies are lost – I’ve tried to change things up, noting down the basics of most of the meals – very, very high in protein.

    For breakfast; Pancakes, Baked Oatmeal, Cookies, Scrambled Eggwhites, possibilities are somewhat.. endless! I have sometimes not needed the full cup of egg whites and maybe used only half of the suggested quantity and replaced the rest with protein powder – effectively the same thing. Add cinnamon for a metabolism boost!
    4 oz lean protein serve; Turkey, Tofu, Chicken breast, White fish! Grill it, steam it, bake it! Add metabolism boosting ingredients like chilli, lemon.
    Pump up your green tea intake – another metaboliser! It also counts toward your water intake.
    Sweet Potato? Mash it, Make and bake it into chips, microwave it, boil it, steam it, shred it.
    Instead of Salsa; I used homemade Ajvar – its practically more vegetables, which means extra fibre, less calories and practically no sugar.
    I used cinnamon and Walden Farms Calorie & Sugar Free Pancake Syrup on the cottage cheese (and sometimes the syrup on the oatmeal.)

    Also, EAT ALL MEALS 1-6. Drink water! Run, Weights, Yoga, Whatever – just get your body moving – it’s 7 days!

    Hope this helped!

    1. Nicole says:

      Have any activity that I can replace running with? No treadmill and it’s started to snow already :)))

  233. Renata says:

    Can someone tell me their results? And what workouts? Plis! ๐Ÿ™‚

  234. Juliane says:

    I am from germany and i don’t understand the breakfast.. ๐Ÿ˜€ Should i put the egg whites together with the oats and make it as a omelett or how should i eat it? I don’t understand..
    Can someone explain it to me? :S

    1. Janet says:

      you can cook the egg seperately and maybe mix the banana into the oatmeal, you dont necessarily need to mix everything together, but you could mix it if you want to make an oatmeal pancake. its really up to you however you want to eat it. ๐Ÿ™‚ hope this helps!

      1. Juliane says:

        okay, thanks a lot ๐Ÿ™‚

  235. Sara says:

    this is the first breakfast in a long time where I felt healthy AND full. Thanks Cassey!

  236. MiinaMarie says:

    are we allowed coffee or tea? (obviously without sugar and whatnot?)

  237. soulcast.com says:

    Iโ€™m not that much of a internet reader to tell the truth but your website
    is great, keep writing! Iโ€™ll go ahead and bookmark your website to come back later.

    The best.

  238. justagirl says:

    Hey there. I was wondering if it would be a bad idea to add more veggies into the plan? I wanted to make a ground turkey “meatloaf” or some sort of other meat patty and throw tons of veggie fillers in, would that be a bad thing? I have been researching meal plans to do and I see where WW says vegetables are 0 points… just wondering. Thanks!

  239. Val says:

    Thank you for posting this Cassey! I want to get started on this right away but i was confused about how often you eat each meal. Like should i eat meal 1 then wait 2-3 hours and then eat meal 2?
    if anyone knows please help!

  240. menu says:

    Hi. Firstly, do we ever get responses for this by the experts on blogilates? Or is it just the readers that upload their comments?
    And second, I’m not looking for any shortcuts here and only asking this for informations purposes. I have been working out for years and have started eating clean for about one year now. Although I hadn’t been eating this many meals for a day and nor had I included so much proteins. So, maybe because of that, while the weight is maintained, I have very little muscle definition and toning on my stomach, arms, and buttocks. My question is how long does it take to start showing some results in your body / muscle toning/ flab reducing, after starting to eat this way (while i continue to workout 5 times a week, and eat clean and healthy). Thank You

    1. Nina says:

      Probably too low on your clean carbs intake. Many clean diets focus too kuch om proteine. Proteine can help, but not for an extended period of time. Proteine is for rebuilding, carbs are for fueling. If you want to get as much as possible out of your workouts eat at lot of carbs during the day. Otherwise your muscles stay deprived and the overload in proteine is in vain also. This is the advice my dietist gave me. I had the same problem as you: exercise a lot, eat clean, nice and slender but no definition. Turned out I didn’t eat enough carbs and thus my body was eating up my muscles in order to get through all of the workouts. When I started eating more of the right carbs (lots of whole wheat bread) I started seeing definition really quickly.

      1. menu says:

        Hi Nina

        Thanks for the advice. How much of carbs here? Three slices of brown bread a day? I eat two slices right after my morning workout and then one more slice in the late afternoon snack.

  241. fran says:

    sweet potatoes are not that easy to find here in Chile, what could I use instead? I’m definitely going to do this just before my best friend’s wedding ๐Ÿ™‚

    1. Jude says:

      Technically you could use regular potatoes. Its a common misconception that they are “worse” than sweet potatoes, but they pretty much have the same carb value. Just eat the same amount of grams and it should be fine. You could use any grain also, as long as its brown or whole, ie. Brown rice, wholegrain pasta etc…again, serving size is key. You can have pasta, just dont have a mountain of it, as it is PACKED with calories, even though wholewheat pasta is VERY HEALTHY! <333

      1. Nicole says:

        They have the same carb value, but sweet potatoes are lower on the glycemic index, meaning you digest them slower and they’re less likely to get stored as fat. Plus, they contain more vitamins and minerals than white potatoes. It would probably be better to replace the sweet potato with veggies.

        1. Elisa says:

          I actually have had this question for a while now. I am from Germany and the term “white potatoes” always confuses me. I have often heard of them as being unhealthy. Now I can’t remember having had “white” potatoes, but they are distinctively yellow and on the contrary very healthy (don’t know how well they go with work-out plans though). So do you refer to the “yellow” potatoes as “white” potatoes, is there a difference in the type of potatoes, e.g. in the US mainly pale/tasteless “white” potatoes are common and in the EU dark/tasteful “white” potatoes are more common?

  242. Raiza says:

    For the Lean Out Mini Diet Plan, it says meal 1-6, is each meal ALL you can eat for an entire day? I’m confused on how it works. So for day one I can only eat egg whites, oats, and a banana? Or is the meal 1-6 all the meals I should consume in one day for each day? Please Help. I’m trying to tone up and have never followed a diet plan before so I’m a tad lost.

    1. Reshmi says:

      you eat meals 1-6 each day

      1. Raiza says:

        Thank you!

    2. Linn says:

      Youยดre suppose to eat meal 1-6 every day for an entire week. Nothing else! ๐Ÿ™‚

      1. Raiza says:

        Thank you!

  243. Annabanana says:

    Is it okay to cook the proteins (chicken and fish) with butter? Just sauteing them with it. I don’t think I would be able to use nothing, but I would rather not use olive oil. Any ideas?

    1. Annabanana says:

      also, here is a recipe for the banana oatmeal egg white pancakes: http://recipes.sparkpeople.com/recipe-detail.asp?recipe=202511

      1. reshmi says:

        maybe skip out of the extra fats for the week.. i’d try pam! or olive oil spray (at trader joes)s

  244. Anna says:

    Is using protein powder safe?
    I still live with my mom and she’s kind of against it. Can i replace the protein powder with other beverage/food? Thank you ๐Ÿ™‚

    1. Joanie says:

      it can not be safe to use protein powder if your under 18. I do not recommend you to use it if you’re under this age because of all the risk it can cause as you grow older. You can replace protein powder with 1/2 cup of cottage cheese or plain nonfat greek yogurt, both will keep your muscles fed like the protein powder would do ๐Ÿ™‚

      P.S: If you replace it by cottage cheese, use a low in fat one (1%-2% should do it) ๐Ÿ™‚

  245. Emily says:

    Could the cottage cheese be substituted for 1/2 c of plain Greek yogurt?

    1. joanie says:

      yes ๐Ÿ™‚

  246. Amanda says:

    Going shopping today to start this A.S.A.P. I am intolerant to whea,t corn, and dairy… It’s there another option you can suggest for the cottage cheese and protein powder…can I replace the cup of veggies for leafy greens? Can I use oils like sesame, coconut, and olive?
    Thanks for your help!!!

    1. Angie Pettersen says:

      There’s protein powder that’s made from plants and is gluten free! Check your local health food store or Whole Foods! ๐Ÿ™‚

    2. Hannah says:

      Try Hemp Protein. I too am gluten, dairy, soy, almond, egg free. Any suggestions for egg substitutes?

  247. Stephanie says:

    So would you
    eat meal 1, workout, eat meal 2,
    meal 3, workout, meal 4,
    meal 5 , meal 6??

    1. alexandra says:

      thats what i do..
      so like if i wake up at 8 am
      ill first have water then eat meal 1
      wait for 1hr for food to digest then go for a 40 mins jog outside
      then eat meal 3 and 4 then ill workout ( i follow her workout calendar)
      then il have protein powder milk (meal 5)
      then after 2-3 hours ill have dinner ๐Ÿ™‚

  248. Katarina says:

    someone said that this meal plan only contains 1,200-1,300 calories! because we are active, wouldn’t we need more?

    1. Jazmin says:

      In order to lean out which means losing fat and gaining muscle, you need to lose more calories than you eat ๐Ÿ™‚ but of course, protein is a really good source for helping you feel fuller for longer, making those muscles look good, it also gives you the energy to workout and after meals helps repair the muscles ๐Ÿ™‚

  249. Katarina says:

    Could we use this meal plan for more than one week?

    1. Renata says:

      Yes ๐Ÿ™‚ the weeks that you want ๐Ÿ™‚

  250. Kaylea says:

    You are supposed to eat all 6 meals in one day or choose from the 6 meals?

    1. Sharon says:

      All of the meals in one day ๐Ÿ™‚

  251. Dory says:

    Has any1 noticed a difference? I just started today…. could I do this all month?

    1. Melissa says:

      If you want to do this all month I suggest you look at the 90 day meal challenge and just do that for 30 days. I say this because it has more variety and it might help you keep up instead of quitting out of boredom of the same food routine over and over again.

    2. C22G says:

      I have been doing this since Tuesday and I notice a huge difference. My muscles show more and my stomach is flatter. Very easy to follow and low prep-love it.

      1. Renata says:

        What workouts are you doing? I need help :/

  252. Jill says:

    I have a question… I’m starting this plan on Wednesday, so I’m checking what to get when I do my grocery shopping. I live in Holland so I have to be a little creative with some things, such as proteinpowder. I’m not a big fan of proteรฏnpowder because it’s pretty expensive over here (nondairy, $25 for 350gr) so my question was, is there anything to swop it with? Please help!! I really want to do this because of the babyfat remaining around my waist 1 year after giving birth to my son…

    1. Suri1 says:

      You could replace the protein powder with coconut water.It also have a lot more benefits.I intend to do that.I live in Suriname where there is plenty(I have a tree in my backyard ;).Hope it was helpful.Success met het programma ๐Ÿ™‚

      1. Jill says:

        Hahaha dankjewel! I did buy the soja whey protein powder, but when I run out I’m gonna try coconut water, thanks!

        1. Nina says:

          Ik kom ook uit Nederland. Koop soya proteinepoeder bij De Tuinen. Niet duur en mega effectief. Succes!

          1. Riechan says:

            ah! that is een goede tip. Eens zien of ze dat ook in Belgiรซ hebben!

  253. hayley says:

    hiya is the 4oz of lean protein the weight of it raw or after it has been cooked as this can be a big difference for foods like chicken and i really want to know im doing it right! Thanks in advance ๐Ÿ™‚

    1. Marcy says:

      I measure the protien out after it’s been cooked. I never really thought about that. What I’m wondering now is if the oats are supposed to measured dry or cooked. Anyone know?

      1. Angela says:

        Oats you measure dry, I’m not sure about meat though!

  254. Dory says:

    I’m having more trouble finding a meal plan that works for someone who’s on the go. I need food I can take with me and eat during busy days at work

    1. Marcy says:

      I’m doing this one while I’m running around, I just pack up whatever I need and bring it with me.

      1. Kristina says:

        I find it easiest to plan ahead. At night after work I cut up my veggies or measure out my food for the next day. Then, in the morning, I just put a cold pack in my lunch bag and stuff everything in. Don’t be afraid to get a bog cooler bag and bring that with you! I used to be worried about looking silly but turns out everyone respected my efforts and understood the importance to me ๐Ÿ™‚ I too am always on the go, feels like I live out of my car sometimes! So this planning ahead has really worked for me to help me avoid the desire to get fast food or something unhealthy.

  255. Rae says:

    For the optional meal…what would you suggest instead of cottage cheese? I can’t hang with cottage cheese, we hate each other.

    1. Rose says:

      I would use greek yogurt. Plain greek yogurt, 2% or less, would have a similar protein, calorie, and nutrient profile.

  256. Running strong says:

    This meal plan supplies maybe 1,200-300 cals TOPS. This isn’t a healthy amount of calories for anyone to eat. Especially if you’re working out for “one hour 5-6x/week” you should reconsider following this “diet plan” because you’ll only lose weight for so long, you’ll plateau and when you go back to eating normal sized meals/portions, you will gain weight.

    1. Amber says:

      is this true?

    2. MiinaMarie says:

      I’m concerned about this too. I won’t survive doing this for more than 1 week. So what happens when I’m not super strict with my eating or work out regiment. I’m already pretty strict so…

  257. Marcy says:

    So I’ve hit my third meal today, and I’m just wondering if it’s just me or if this seems like a lot of food to anyone else? I’m stuffed!!!

    1. Core says:

      Definitely not just you. I did my first day yesterday and I had to skip one of the meals because I was too full. Before yesterday the most I would allow myself to eat for protein was 2-3 oz at a time so this is almost double that lol

  258. Marcy says:

    This looks good, I like how you can change the breakfast up different ways. I just started today and I made pancakes with half a cup of egg whites, the 1/2 cup oats and the 1/2 a banana. Then I scrambled the rest of the egg whites. Tomorrow I’m going to make the oats as oatmeal and slice the banana into it and put a little of the egg white in it and then eat the rest of the eggs on the side! Lots of ideas coming to my mind, even the sweet potato. Sweet potato fries anyone!? Yum!

    1. Rose says:

      Yum! Banana pancakes! That was a great idea!

  259. Sarah says:

    omg im about to start this.. im so glad there are mini meals because i get so hungry between meals… wish me luck:P

  260. Ashlea says:

    I need to tighten and slim down a bit for a photoshoot next week so going to give this a go! I’m a snackaholic so wish me luck!! I WILL DO THIS!

  261. Sara says:

    I started this diet on Monday and I already see a change! I have almost no will power, so yes I did cheat a little (a handful of pretzels here and there) but not over the top. My stomach is a lot tighter than it was before. I am also doing the June on Fire as my workouts!

    1. christina says:

      thanks Sarah you just gave me the motivation to try this I to have absolutely no will power but here goes nothing lol

  262. Amy says:

    If I’m just starting the beginners workout calendar should I wait to do this mini meal plan? Or do it like the 3rd week into it? Does it even matter? (:

  263. yaraisel says:

    is there anything we can swap the oats for? I really don’t like oatmeal ๐Ÿ™

    1. Granola/Kashi cereal (dry)

  264. Leslie says:

    Are you going to post any New meal plans anytime soon, Like an everyday meal plan to loose weight and go along with the monthly calendar’s ?

  265. Shemetris says:

    Is there a sub for the day when u have to eat 1/2 sweet potato? I am not a fan of them or is it best that you must follow the food to the tee to get the results?

  266. Amanda says:

    Anyone else use their morning oats and banana to make the easy cookies? Yum! Also, i like to get chocolate protein powder and blend it together with the med fruit (either berries or a banana for me) for meal 4. Just some tips to make this diet easier and more fun!

    1. hannah says:

      omg! im so gonna try that..thanks

    2. Joanie says:

      omg cookies! such a great idea :O

  267. Letisha says:

    Do we have to take the 6 meals in one day itself?
    Or 1 meal per day?
    thank you

    1. Maliha says:

      You have to eat the 6 meals all in one day for 7 days. ๐Ÿ™‚

    2. Sara says:

      6 meals in one day

  268. Amelie says:

    Do we have to eat all 5 meals? or is 4 okay? I wake up late during summer so there’s not enough time in the day to eat that much

    I got so full just from breakfast….. #firstworldprobs

  269. Marisa says:

    How do I cook the eggs, Cassey? Is using olive oil alright? Or are there better options I don’t need a fat for?

    1. Clara says:

      If it’s whole eggs you’re using, you can boil them and then simply peel the egg white from the yolk.
      If it’s the packaged egg whites, you can cook them in the microwave or on a non-stick pan ๐Ÿ™‚
      I hope tist helped you!

    2. yaresi barrera says:

      yeah just put eggs on the pan and add milk and just mix it and tada there u go but I don’t know if its ok due to the diet so ask

  270. cristal cortes says:

    How do I cook the oats?

  271. Barbie says:

    It has only been three days of me following this plan plus doing your Junonfire calender and I am already seeing results!! Thanks!!!

  272. Krystina says:

    So how would I go about cooking the oats? Is there a specific way that I should do it?

    1. Jennie says:

      You can cook the oats any way you like, it shouldn’t make a difference as long as its just oats & water. I typically use Quaker old fashioned rolled oats and microwave for 3 minutes.

  273. RayRay says:

    Question: How many eggs make up 1 cup of egg whites?

    1. karissa thomas says:

      5-6 eggs

      1. Lauren says:

        For egg whites I always get the cartons of free range whites. Like 3.50$ and you will have a couple meals with it and sooo much easier! Good luck

    2. Core says:

      It takes 8 large eggs for me. I would guess the 5-6 were extra large? It probably depends on what size egg you buy.

  274. Emily says:

    Cassey, I’m still a teen, and just as most of regular teens I am a picky eater. I was hoping that if by chance you see this you could make a meal plan for someone like me! I eat chicken, turkey, and stuff like that, but I won’t eat like fish or tuna, salad or stuff like that. I know I’m difficult, and understand if you can’t achieve this! I was just hoping there was a chance you could!

  275. Regina says:

    Hello everyone!
    So i have a question about the plan above! Do you eat this meals every day? Like the same again and again and again, 7 days?

    1. Kristin says:

      yes, it’s the same thing every day. the only plan that i believe has variation is the 90 day way but I can’t access it personally ๐Ÿ™

      1. Charlie says:

        Everybody can access the 90 day complete meal plan ! The link is not so obvious, but you will access it if you click on the ‘here’ of the ‘print it here’ on the middle of the page about it, in between the steps of how yould follow it and the workout program. Hope this helps ! I have done the 90 day challenge last year with great results (I lost 25 pounds), it is great and not depriving at all.

  276. Samantha says:

    Starting this today! Can’t wait to see the results! ๐Ÿ™‚

  277. Jen says:

    I lost 5 pounds doing this meal plan for the 7 days! It was mainly water weight though. But I will continue this meal plan for a little longer. I do feel more toned and energetic!

  278. Lilly says:

    Hi, so far I’m on day three of this meal plan. I get hungry almost every hour. I don’t think this is normal? I dont want to eat over 5 meals a day. I thought the meals should be every 2-3 hours but I get hungry right away. Anyone else feeling like this? Or any suggestions? I’m 5’2 and weigh about 114 pounds last time I checked, which was sunday.

    1. Erica says:

      The type of veggie that you eat can change how filling the meal is. There are some veggies that are mostly water, while others have a lot of fiber and vitamins. Dark, green veggies (kale, chard, broccoli) generally keep me satiated whereas things like celery never do.

    2. Sandra says:

      I get that way too sometimes. Mainly when it’s that dreadful time of the month or getting close to it just grab a water to drink and maybe some baby carrots or lite snack

  279. Natibel says:

    I really really really want to try this but i am vegan and vegetarian. Any ideas on how i can substitute the meat, yogurt, and eggs? I see the tofu part. I think i can use that for the eggs as well but what about the yogurt? Please help with suggestions! I would REALLY appreciate it! Thank you!!

    1. Cara says:

      Try the vegan meal plan instead? beans are really good for protein! some grains like quinoa have high protein, nuts like peanuts, tempeh (which is soy I think), or try veggie burgers.

    2. Tori says:

      You can use tofu or tempeh instead of meat. And for the eggs for breakfast, just leave those out. For cottage cheese, substitute with vegan yogurt, or if you can’t get that, try a plant milk and instead of jam, use fresh fruit.

  280. Tiffanie says:

    Losing weight is getting easier doing this plus adding this amazing new weight loss coffee into the mix has gotten me down 10lbs in a month amazing well now you can do the same head over to my website or contact me threw my email if your interested in the coffee. It is a life changer.

  281. Rebecca says:

    I know I’m late to the party here, but I really want to try and stick this out. My only problem is that I can’t eat every 2-3 hours when it comes to my job. I’m a server at a pretty busy restaurant and I can only take a break when (and sometimes if) there’s a break in customers. I get there at 4:30 and I sometimes don’t have a chance to mow down until almost 9pm, even 10pm and 11pm. I was just wondering how much that will affect my results. I work out so much and eat clean but I have a stubborn layer of belly fat I just want to finally say goodbye to!

    1. Michelle says:

      I know what you mean ! I regularly eat 2-3 hours, but at work (I work at a restaurant as well) the rush can last till 9 and it hard to keep this eating style up . I try to make it work where I eat right before work ( protien with veggies ) and just take the next meal when ever possible. I find that doing this helps me last a lil longer till break . Or what I would suggest is to eat right before n then 3 hours later have ur protien shake ready so u can be drinking it when ur in between serving tables ๐Ÿ™‚ good luck !

  282. Allie says:

    How many calories and other nutritional elements is all of this?

  283. Jen Phan says:

    I just did this and I lost a little over 4lbs in a week!! I think I’m 5’3″ (havent been to the doctors for a checkup in a while but people say i look a little taller) or maybe i’m 5’3″ and a half? I didn’t weigh in on day 1 but on day 2 in the morning i weighed in at 121lbs and then on the 8th day in the morning i weighed in at 116.4lbs!! And on the 8th day I indulged and of course, i gained about 2lbs back, i’m now around 118lbs. I followed the meal plan and workout 6 days a week. Thank you cassie and everyone who helped out from putting in their suggestions on here. I’m going back on this diet cause I’m going to cali next month so I want that beach body when i get there ๐Ÿ™‚

  284. Charlotte says:

    I’m pescetarian but don’t like eating tofu! What else can I omit instead of meat? I think fish everyday isn’t recommended.

    1. Sarah says:

      Greek yogurt, cottage cheese, and egg whites are all good sources of protein. Or protein powder.

  285. Sierra says:

    Can I bake the chicken? Or does it have to be either grilled, steamed, or boiled?

  286. Caroline says:

    I come from the UK, does anyone know what 1 cup of egg whites would be in grams? Or could someone tell me how many eggs I should use? (taking into account that I’ll separate the yolk and egg white)

    What would 1/2 cup of oats, 4 oz of chicken and 1 cup of vegetables be in grams?

    Also, any ideas for cottage cheese substitute? I’m lactose intolerant.


    1. Sydney says:

      220 grams ๐Ÿ™‚

    2. Nono says:

      I have the same problem, I don’t know how to convert those measures. I looked for conversion on the Internet but I found for example that 1 cup of egg whites would be equal to 8 egg whites, so it’s a huge amount, in my opinion.
      Has someone got any idea ?

      1. Sierra says:

        You can buy just cartons of egg whites so you don’t waste yolks ๐Ÿ™‚
        Hope I helped!

    3. Karla says:

      One US cup is roughly 240 ml. ^_^ Hard to say in grams, as a cup is a measure of volume.

  287. Jade says:

    If i do this the first week and then start the 90 day diet plan thingy afterwards will the weight lost in this diet plan still stay off?

  288. Kathryn says:

    Can I do this for a few weeks in a row? And how do I keep the weight off

    1. Katelin Necessary says:

      I don’t see why you would not be able to do this for a few weeks. To keep the weight off I would suggest to follow the workout calender, and just eating clean (the least amount of processed foods as possible, eat when your hungry especially in the morning) she has alot of great recipes in the recipe section.

  289. Christina says:

    How often should I do this? I guess I mean how often is doing a diet and exercise plan like this healthy?

    1. Becca says:

      This hardcore, specially designed diet is ONLY good for getting rid of a bit of fat before an event (1-2 weeks prior to event). This is NOT for long term weight loss. Like Cassey said, it is a very strict diet and she made it as a seven-day program. You can expect weight gain after coming off this deit. As for the workout plan, it is fine to use as directed, all the time^^

  290. Madison says:

    Hey, so is there anyway I can substitute something for the sweet potato? I really can’t stand the taste of sweet potatoes.

    1. Katelin Necessary says:

      this may be extreme but i had that same problem (i just couldnt buy them cuz i couldnt find them anywhere) i saw that 2 cups of oats where equal but that may not work cuz it may have more or less calories and different nutritional content

  291. Noura says:

    Hi there
    is the meal 2 lunch or ? because i am confused :S

  292. Ashley a says:

    Is this diet safe to follow for more that one week or is it more of a quick, extremist way to slim down?

    1. kim says:

      this meal is perfectly safe. not extreme. so you’re okay. just drink plenty of water

      1. kim says:

        i wouldn’t continue this for a long period of time, you could definitely do longer than a week. i’ve done more extreme for over a month. so, you should be okay if you want to do it for a little longer than a week.

  293. fusiongrl1115 says:

    i am also in school and was wondering how I could “modify” this so that I can still go through with this. I have really trying to be a lot healthier!

  294. horseluver0123 says:

    so this is 6 meals per day?? I am in school and I don’t know how this would work! I really want to be healthier and I’ve been trying on my own, I just don’t see how this would fit into my school schedule. Any advice?

  295. Ashley says:

    Anyone eat tofu in this meal plan? If you did, how did you cook/prepare it?

    1. Stephanie says:

      I have tried the Trader Joe’s savory pre-made tofu and it’s pretty good, not too many calories either if you just cut up one square of it. You can eat it cold or warmed up.

    2. Eeling chan says:

      Hi there, I put mine in microwave or in a pot with water. Blitz 1 min covered on high in m/w, on stove in pot with water, till boil. Hope that helps.

  296. Vickie says:

    What should I eat for lean protein?
    And does med sweet potato mean medium sweet potato?
    and do i put the salsa on the sweet potato?

    lol so may questions

    1. Eeling chan says:

      Hi, med means medium and salad eat on own or with the lean protein. Or on the same plate as meat and sweet potato.

  297. Grati says:

    Can I do a little modifications without messing up the entire plan?
    1.I was wondering if I can swap the egg white at breakfast with a little bit of soy milk, i hate water-base oatmeal.
    2. Maybe have tuna in water instead of white fish every 2-3 days, would be bad? What about replacing ยจfish,meatยจ with eggs or vegetable protein (such as beans, chickpeas, lentils)?
    3. Is any green veggie ok? Like peas….cause a lot of the times peas are no-no in a diet:)

    1. Ashley says:

      I think the main thing is to be eating a lot of protein (eggs and lean meat or tofu)… so if you are going to replace anything my suggestion would be to make it something that is about equal to what the substituted food offers… high protein, possibly low fat.

      I’m not an expert. >.>

  298. Dina says:

    But wait. What happens after the 7 days and we want to go back to normal? Do we gain the pounds back if we switch back to our regular diet? Sorry if this question was answered before xx

    1. Jessica says:

      I would suggest taking what you learn from the diet that week and putting those new lessons learned towards future meal plans. So, you’ll want to keep the 6 meals a day (keeps you from eating too much), keep eating vegetables and fruits, keep the meals small.

      1. ash says:

        In my experience, you’ll definitely put the weight back on! This diet really is more for special events when you want to tighten up a little – most of the weight lost is just water weight because of the protein-heavy nature of the diet.

  299. Annie says:

    is there anything that you can swap a sweet potato for i dont really like those

    1. Jessica says:

      A sweet potato is a starch. So maybe, corn? or something similar. Could skip it all together and use a different type of veggie.

  300. Christinee says:

    this meal plan is confusing.. do u mix all the ingredients on each meal together? or r they choices?

    1. Emily says:

      You eat everything listed under the Meal. So Meal 1 you would eat the egg whites, oats, and banana.

    2. Ashley says:

      I don’t think it matters how you eat them, just that you do. For the eggs, oats and bananas… well Cassey has a GREAT banana pancake recipe that combines all of those, and just those. You should try that. Mix them together and put it on a skillet to make little pancakes. I love that recipe and that’s what I am going to do when I start this plan.

  301. Dee says:

    I tried this plan for a week and I must say I can tell the difference in my clothes. I did lose weight (3) lbs and some inches. It was not easy but after day 3 it became easier. So my advice is to stick with it…good luck

    1. Amber says:

      wow cool!! ๐Ÿ™‚ gratulation!
      Have you already put the lost weight on yet or is it “away”? ๐Ÿ™‚