Welcome POPsters!

On the following sheets you will find your meal plan for Mon, Wed, Fri, and Sun followed my your
meal plan for Tues, Thurs, and Sat. On the 4th sheet, I have given you the option to eat Protein
Pancakes everyday if you wanted to. There is a regular plan and a vegetarian plan with suggestions
for you vegans.
We are on this plan for 90 days beginning Oct 24, 2011. I've given you some room for flexibility as
you will see in the "notes" column in case you get bored. Please try not to stray away from what I
have written. This very important if you want to see results.
The meal plan is very balanced and delicious! If the calories seem too high or too low for you, just
play with the portions a bit. Never go under 1200 calories. You'll need energy for your workouts and
you'll want to build muscle. You can't build muscle if you're starving. Also if you're a runner or need
more carbs, just increase intake of grains and fruits throughout the day. How much to increase is up
to your own calculations.
Thank you for joining me on this journey. Our end date is January 22, 2012. I will be posting workout
samples on the blog, but remember, 80% of your physique is your diet. We will be working out 5-6x
a week and it will include strength training, HIITS, and Cardio.
Quick Tip: PRINT THE MEAL PLAN OUT AND PASTE IT ON YOUR FRIDGE.
Okay, are you ready? Give me your full commitment!!! LET'S DO THIS!!!!!
<3 Cassey
MEAL 1 MEAL 1
1/2 cup oatmeal 150 3 27 5 Prepare oatmeal w/ water.
You can scramble & eat
the eggs separately or
mix in.
1/2 cup oatmeal 150 3 27 5 Prepare oatmeal w/
water. You can scramble
& eat the eggs separately
or mix in.
Prepare oatmeal w/
almond milk and add
1 scoop of soy or
hemp protein
powder.
1/2 cup egg whites 63 0 1 13 1/2 cup egg whites 63 0 1 13
1/2 banana 53 0 13 1 1/2 banana 53 0 13 1
TOTAL 266 3 41 19 TOTAL 266 3 41 19
MEAL 2 MEAL 2
1 small-med apple 55 0 14 0 Fruit sub: 1/2 cup of any
fruit of your choice
1 small-med apple 55 0 14 0 Fruit sub: 1/2 cup of any
fruit of your choice
10 unsalted almonds 60 5 2 2
10 unsalted
almonds 60 5 2 2
TOTAL 115 5 16 2 TOTAL 115 5 16 2
MEAL 3 MEAL 3
6 oz chicken breast 165 2 0 56 Meat sub: lean turkey,
white fish, or 1 small can
of canned tuna. Lettuce
sub: any leafy green.
Bean sub: garbanzo,
black/pinto beans. Make
sure chicken is baked,
boiled, grilled, or
steamed.
2 hard boiled eggs 155 11 1 13 Egg sub: tofu, tempeh,
TVP. Lettuce sub: any
leafy green. Bean sub:
garbanzo, black/pinto
beans.
Egg sub: tofu,
tempeh, TVP, more
beans.
2 cups chopped
romaine lettuce 20 0 3 1
2 cups chopped
romaine lettuce 20 0 3 1
1 roma tomato 35 5 3 0 1 roma tomato 35 5 3 0
1/2 cup unsalted
shelled edamame 100 3 9 8
1/2 cup unsalted
shelled edamame 100 3 9 8
2 TBS balsamic
vinegar 23 2 1 0
2 TBS balsamic
vinegar 23 2 1 0
1/2 avocado (optional) 144 13 7 2
1/2 avocado
(optional) 144 13 7 2
TOTAL 487 25 23 67 TOTAL 477 34 24 24
MEAL 4 or POST WORKOUT MEAL MEAL 4 or POST WORKOUT MEAL
1 serving Muscle Milk
vanilla whey protein
powder + water 130 2 2 27
If you don't have powder,
eat 1/2 cup of cottage
cheese or plain nonfat
greek yogurt after your
workout.
1 serving Trader
Joes vanilla soy
protein powder +
water 120 1.5 1 25
Hemp ok too. If you don't
have powder, eat 1/2 cup
of cottage cheese or plain
nonfat greek yogurt after
your workout. TOTAL 130 2 2 27 TOTAL 120 1.5 1 25
MEAL 5 MEAL 5
6 oz chicken breast 165 2 0 56
Steam all. If you don't
want the sweet potato, eat
another steamed veggie.
The almonds are for your
mini munchies after
dinner.
1/3 firm tofu
package 132 7 3 13
Tofu sub: 1 serving
tempeh or 2 eggs. Potato
sub: another steamed
veggie. The almonds are
for your mini munchies
after dinner.
1 medium stalk
broccoli 63 1 13 4
1 medium stalk
broccoli 63 1 13 4
1 small sweet potato 54 0 12 1
1 small sweet
potato 54 0 12 1
10 unsalted almonds 60 5 2 2
10 unsalted
almonds 60 5 2 2
TOTAL 342 8 27 63 TOTAL 309 13 30 20
MEAL 6 MEAL 6
1/2 cup lowfat cottage
cheese 102 2 4 16
Mix all together. Cottage
cheese makes a great last
meal bc it contains
casein, a slow digesting
protein that keeps your
muscles fed throughout
the night.
1/2 cup lowfat
cottage cheese 102 2 4 16
Mix all together. Cottage
cheese makes a great
last meal bc it contains
casein, a slow digesting
protein that keeps your
muscles fed throughout
the night.
Sub cottage cheese
for soy yogurt. Or for
a completely diff
meal, you can have
1/2 cup of berries
and 10 almonds.
1 TBS sugarfree
strawberry jam
(optional) 10 0 2 0
1 TBS sugarfree
strawberry jam
(optional) 10 0 2 0
1 TBS unsalted
sunflower seeds 55 5 2 2
1 TBS unsalted
sunflower seeds 55 5 2 2
TOTAL 167 7 8 18 TOTAL 167 7 8 18
GRAND TOTAL 1507 50 117 196 GRAND TOTAL 1454 63.5 120 108
RATIO by cals 29.86% 31.06% 52.02% RATIO by cals 39.31% 33.01% 29.71%
THE RULES: THE RULES:
1. You must drink 3-4L of water throughout the day, everyday.
1. You must drink 3-4L of water throughout the day,
everyday.
2. You must eat every 2-3 hours. 2. You must eat every 2-3 hours.
REGULAR (M,
W, F, Su) cals fat (g) carbs (g) protein (g) Notes & Subs
VEGETARIAN
(M, W, F, Su) cals fat (g) carbs (g) protein (g) Notes & Subs To make vegan...
3. Blogilates-approved condiments: lite soy sauce, sriracha,
tabasco, mustard, lemon, Mrs. Dash.
3. Blogilates-approved condiments: lite soy sauce, sriracha,
tabasco, mustard, lemon, Mrs. Dash.
4. If you want to see results quickly, eat ONLY the above foods.
Do not snack mindlessly on other things. It all counts.
4. If you want to see results quickly, eat ONLY the above
foods. Do not snack mindlessly on other things. It all counts.
5. If you find it is too much or too little food, just play with the
portion sizes. But do not go under 1200 cals, as we will be
working out 5-6x a week.
5. If you find it is too much or too little food, just play with the
portion sizes. But do not go under 1200 cals, as we will be
working out 5-6x a week.
6. Unsweetened tea and black coffee ok. 6. Unsweetened tea and black coffee ok.
7. No alcohol. But if you REALLY can't stand it, red wine once a
week. Add it to your totals.
7. No alcohol. But if you REALLY can't stand it, red wine once
a week. Add it to your totals.
NOTES: NOTES:
*This meal plan is based off of the Eat Clean Diet by Tosca
Reno, Fitness Competitor "Cutting" diet plans, and my own
experience as a fitness professional.
*This meal plan is based off of the Eat Clean Diet by Tosca
Reno, Fitness Competitor "Cutting" diet plans, and my own
experience as a fitness professional.
*If you're wondering how I calculated "Ratio by cals": 1g protein
= 4 cals, 1g carbs = 4 cals, 1g fat = 9 cals.
*If you're wondering how I calculated "Ratio by cals": 1g
protein = 4 cals, 1g carbs = 4 cals, 1g fat = 9 cals.
*I am not a certified dietician, so please consult your physician
before going on this plan - especially if you are allergic to any
foods. Use your senses, you know your body better than I do
obviously.
*I am not a certified dietician, so please consult your
physician before going on this plan - especially if you are
allergic to any foods. Use your senses, you know your body
better than I do obviously.
REGULAR (M,
W, F, Su) cals fat (g) carbs (g) protein (g) Notes & Subs
VEGETARIAN
(M, W, F, Su) cals fat (g) carbs (g) protein (g) Notes & Subs To make vegan...
MEAL 1 MEAL 1
1/2 cup egg whites 63 0 1 13 Make an omelet. Use Extra Virgin
Olive Oil. Basically any veggie is ok
here. You can also use 2 eggs if
you want, but I have calc'd egg
whites only.
1/2 cup egg whites 63 0 1 13 Make an omelet. Use Extra Virgin
Olive Oil. Basically any veggie is
ok here. You can also use 2 eggs
if you want, but I have calc'd egg
whites only.
Sub eggs for tofu to make
"Scrambled Tofu". You must
press water out of tofu by placing
block b/t 2 layers of several paper
towel sheets. Place saran wrap
on top layer and put a few books
upon it. Let sit for 1 hr. Once dry,
crumble and scramble!
1/2 red pepper 19 0 4 1 1/2 red pepper 19 0 4 1
1/2 cup mushrooms 11 0 2 1 1/2 cup mushrooms 11 0 2 1
1/2 cup frozen spinach 30 0 5 4 1/2 cup frozen spinach 30 0 5 4
1/2 cup edamame 100 3 9 8 1/2 cup edamame 100 3 9 8
4 TBS salsa 15 0 2 2 4 TBS salsa 15 0 2 2
TOTAL 238 3 23 29 TOTAL 238 3 23 29
MEAL 2 MEAL 2
1 banana 105 0 27 1 Fruit sub: 1/2 cup of any fruit of your
choice
1 banana 105 0 27 1 Fruit sub: 1/2 cup of any fruit of
your choice
10 unsalted almonds 60 5 2 2 10 unsalted almonds 60 5 2 2
TOTAL 165 5 29 3 TOTAL 165 5 29 3
MEAL 3 MEAL 3
6 oz chicken breast 165 2 0 56 Meat sub: lean turkey, white fish, or
1 small can of canned tuna. If you
don't want the sweet potato, eat
another steamed veggie. Fruit can
be 1/2 cup or 1 serv of your choice.
4 oz tempeh 205 8 15 17 Protein sub: 2 eggs, Tofu, TVP,
any bean or lentil. If you don't
want the sweet potato, eat
another steamed veggie. Fruit
can be 1/2 cup or 1 serv of your
choice.
1 medium stalk broccoli 63 1 13 4 1 medium stalk broccoli 63 1 13 4
1 small sweet potato 54 0 12 1 1 small sweet potato 54 0 12 1
1/2 cup blueberries 41 0 11 1 1/2 cup blueberries 41 0 11 1
TOTAL 323 3 36 62 TOTAL 363 9 51 23
MEAL 4 MEAL 4
1 serving Muscle Milk
vanilla whey protein
powder + water 130 2 2 27
If you don't have powder, eat 1/2
cup of cottage cheese or plain
nonfat greek yogurt after your
workout.
1 serving Trader Joes
vanilla soy protein
powder + water 120 1.5 1 25
Hemp ok too. If you don't have
powder, eat 1/2 cup of cottage
cheese or plain nonfat greek
yogurt after your workout. TOTAL 130 2 2 27 TOTAL 120 1.5 1 25
MEAL 5 MEAL 5
6 oz tilapia 163 3 0 34 Steam all or bake all. Veggie sub:
asparagus, bok choy, green beans
etc.
1/3 cup uncooked quinoa 209 3 36 8 Too cook Quinoa, it is a 1:2 ratio
b/t the grain and water. Make a
Mexican Bowl! Quinoa on bottom,
black beans in middle, top with
veggie choppings! You can
sautee veggies or eat fresh.
1 medium stalk broccoli 63 1 13 4
1/2 red pepper chopped,
with 1 serv cilantro,
onions, and lemon juice 54 0 12 1
1/2 cup black beans 110 0 19 6
1/2 avocado, chopped
into cubes 144 13 7 2
1/2 cup black beans 110 0 19 6
TOTAL 336 4 32 44 TOTAL 407 16 55 11
MEAL 6 MEAL 6
1/2 cup lowfat cottage
cheese 102 2 4 16
Mix all together. Cottage cheese
makes a great last meal bc it
contains casein, a slow digesting
protein that keeps your muscles fed
throughout the night.
1/2 cup lowfat cottage
cheese 102 2 4 16
Mix all together. Cottage cheese
makes a great last meal bc it
contains casein, a slow digesting
protein that keeps your muscles
fed throughout the night.
Sub cottage cheese for soy
yogurt. Or for a completely diff
meal, you can have 1/2 cup of
berries and 10 almonds.
1 TBS sugarfree
strawberry jam (optional) 10 0 2 0
1 TBS sugarfree
strawberry jam (optional) 10 0 2 0
1 TBS unsalted sunflower
seeds 55 5 2 2
1 TBS unsalted sunflower
seeds 55 5 2 2
TOTAL 167 7 8 18 TOTAL 167 7 8 18
GRAND TOTAL 1359 24 130 183 GRAND TOTAL 1460 41.5 167 109
RATIO by cals 15.89% 38.26% 53.86% RATIO by cals 25.58% 45.75% 29.86%
THE RULES: THE RULES:
1. You must drink 3-4L of water throughout the day, everyday. 1. You must drink 3-4L of water throughout the day, everyday.
2. You must eat every 2-3 hours. 2. You must eat every 2-3 hours.
3. Blogilates-approved condiments: lite soy sauce, sriracha,
tabasco, mustard, lemon, Mrs. Dash.
3. Blogilates-approved condiments: lite soy sauce, sriracha,
tabasco, mustard, lemon, Mrs. Dash.
4. If you want to see results quickly, eat ONLY the above foods.
Do not snack mindlessly on other things. It all counts.
4. If you want to see results quickly, eat ONLY the above foods.
Do not snack mindlessly on other things. It all counts.
5. If you find it is too much or too little food, just play with the
portion sizes. But do not go under 1200 cals, as we will be working
out 5-6x a week.
5. If you find it is too much or too little food, just play with the
portion sizes. But do not go under 1200 cals, as we will be
working out 5-6x a week.
6. Unsweetened tea and black coffee ok. 6. Unsweetened tea and black coffee ok.
7. No alcohol. But if you REALLY can't stand it, red wine once a
week. Add it to your totals.
7. No alcohol. But if you REALLY can't stand it, red wine once a
week. Add it to your totals.
NOTES: NOTES:
*This meal plan is based off of the Eat Clean Diet by Tosca Reno,
Fitness Competitor "Cutting" diet plans, and my own experience
as a fitness professional.
*This meal plan is based off of the Eat Clean Diet by Tosca
Reno, Fitness Competitor "Cutting" diet plans, and my own
experience as a fitness professional.
*If you're wondering how I calculated "Ratio by cals": 1g protein =
4 cals, 1g carbs = 4 cals, 1g fat = 9 cals.
*If you're wondering how I calculated "Ratio by cals": 1g protein
= 4 cals, 1g carbs = 4 cals, 1g fat = 9 cals.
REGULAR (T, Th,
Sat) cals fat (g) carbs (g) protein (g) Notes & Subs
VEGETARIAN (T,
Th, Sat) cals fat (g) carbs (g) protein (g) Notes & Subs To make vegan...
*I am not a certified dietician, so please consult your physician
before going on this plan - especially if you are allergic to any
foods. Use your senses, you know your body better than I do
obviously.
*I am not a certified dietician, so please consult your physician
before going on this plan - especially if you are allergic to any
foods. Use your senses, you know your body better than I do
obviously.
REGULAR (T, Th,
Sat) cals fat (g) carbs (g) protein (g) Notes & Subs
VEGETARIAN (T,
Th, Sat) cals fat (g) carbs (g) protein (g) Notes & Subs To make vegan...
MEAL 1 MEAL 1
1/2 banana 53 0 13 1
Mash banana first,
then mix everything
together! Skim milk
or soy milk can be
subbed. Then spray
pan w/ PAM or
EVOO. Dollop
batter on pan. Set
on low-medium
heat.
1/2 banana 53 0 13 1
Mash banana first,
then mix everything
together! Skim milk
or soy milk can be
subbed. Then spray
pan w/ PAM or
EVOO. Dollop batter
on pan. Set on low-
medium heat.
1/4 cup egg whites 32 0 0 7 1/4 cup egg whites 32 0 0 7
1 scoop vanilla
whey protein
powder 130 2 2 27
1 scoop Trader Joes
vanilla soy protein
powder + water 120 1.5 1 25
2 TBS vanilla
almond milk
unsweetened 5 0 0 0
2 TBS vanilla
almond milk
unsweetened 5 0 0 0
1 tsp cinnamon 6 0 2 0 1 tsp cinnamon 6 0 2 0
1 TBS ground flax
seed 35 2 2 2
1 TBS ground flax
seed 35 2 2 2
TOTAL 261 4 19 37 TOTAL 251 3.5 18 35
GRAND TOTAL
FOR REGULAR
(M, W, F, Su) 1502 51 95 214
GRAND TOTAL
FOR VEGETARIAN
(M, W, F, Su) 1439 64 97 124
RATIO by cals 30.56% 25.30% 56.99% RATIO by cals 40.03% 26.96% 34.47%
GRAND TOTAL
FOR REGULAR
(T, Th, Sat) 1382 25 126 191
GRAND TOTAL
FOR VEGETARIAN
(T, Th, Sat) 1473 42 162 115
RATIO by cals 16.28% 36.47% 55.28% RATIO by cals 25.66% 43.99% 31.23%
*Feel free to eat protein pancakes for all of your breakfasts. This is what the
overall macronutrient breakdown would look like.
*Feel free to eat protein pancakes for all of your breakfasts. This is what the
overall macronutrient breakdown would look like.
Just in case you wanted to eat Tone It Up Protein Pancakes for all Breakfasts...
REGULAR cals fat (g) carbs (g) protein (g) Notes VEGETARIAN cals fat (g) carbs (g) protein (g) Notes