Blogilates Meal Plan - WELCOME

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

Blogilates Meal Plan - M, W, F, Su

REGULAR (M,
W, F, Su)

cals

fat (g)

carbs (g) protein (g) Notes & Subs

MEAL 1
1/2 cup oatmeal
1/2 cup egg whites
1/2 banana
TOTAL

150
63
53
266

3
0
0
3

27
1
13
41

MEAL 2
1 small-med apple

55

14

60
115

5
5

2
16

165

20
35

0
5

3
3

100

23

144
487

13
25

10 unsalted almonds
TOTAL
MEAL 3
6 oz chicken breast
2 cups chopped
romaine lettuce
1 roma tomato
1/2 cup unsalted
shelled edamame
2 TBS balsamic
vinegar
1/2 avocado (optional)
TOTAL

5
13
1
19

Prepare oatmeal w/ water.

You can scramble & eat
the eggs separately or
mix in.

130
130

2
2

MEAL 1
1/2 cup oatmeal
1/2 cup egg whites
1/2 banana
TOTAL

carbs (g) protein (g) Notes & Subs

150
63
53
266

3
0
0
3

27
1
13
41

55

14

60
115

5
5

2
16

155

11

20
35

0
5

3
3

100

23

144
477

13
34

7
24

2
24

7
23

56 Meat sub: lean turkey,

white fish, or 1 small can
1 of canned tuna. Lettuce
0 sub: any leafy green.
Bean sub: garbanzo,
8 black/pinto beans. Make
sure chicken is baked,
0 boiled, grilled, or
steamed.
2
67

MEAL 3
2 hard boiled eggs
2 cups chopped
romaine lettuce
1 roma tomato
1/2 cup unsalted
shelled edamame
2 TBS balsamic
vinegar
1/2 avocado
(optional)
TOTAL

2
2

If you don't have powder,

eat 1/2 cup of cottage
cheese or plain nonfat
27 greek yogurt after your
27 workout.

MEAL 4 or POST WORKOUT MEAL

1 serving Trader
Joes vanilla soy
protein powder +
water
120
1.5
TOTAL
120
1.5

6 oz chicken breast
1 medium stalk
broccoli

165

63

13

1 small sweet potato

54

12

Steam all. If you don't

56 want the sweet potato, eat
another steamed veggie.
4 The almonds are for your
mini munchies after
1 dinner.

10 unsalted almonds
TOTAL

60
342

5
8

2
27

2
63

MEAL 5
1/3 firm tofu
package
1 medium stalk
broccoli
1 small sweet
potato
10 unsalted
almonds
TOTAL

Mix all together. Cottage

16 cheese makes a great last
meal bc it contains
casein, a slow digesting
0 protein that keeps your
muscles fed throughout
2 the night.
18

MEAL 6
1/2 cup lowfat
cottage cheese
1 TBS sugarfree
strawberry jam
(optional)
1 TBS unsalted
sunflower seeds
TOTAL

GRAND TOTAL
RATIO by cals

fat (g)

MEAL 2
1 small-med apple
10 unsalted
almonds
TOTAL

MEAL 5

MEAL 6
1/2 cup lowfat cottage
cheese
1 TBS sugarfree
strawberry jam
(optional)
1 TBS unsalted
sunflower seeds
TOTAL

cals

0 Fruit sub: 1/2 cup of any

fruit of your choice
2
2

MEAL 4 or POST WORKOUT MEAL

1 serving Muscle Milk
vanilla whey protein
powder + water
TOTAL

VEGETARIAN
(M, W, F, Su)

102

10

55
167

5
7

2
8

1507

50
29.86%

117
31.06%

196
52.02%

THE RULES:
1. You must drink 3-4L of water throughout the day, everyday.
2. You must eat every 2-3 hours.

GRAND TOTAL
RATIO by cals

1
1

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.

0 Fruit sub: 1/2 cup of any

fruit of your choice
2
2

13 Egg sub: tofu, tempeh,

TVP. Lettuce sub: any
1 leafy green. Bean sub:
0 garbanzo, black/pinto
beans.
8

Egg sub: tofu,

tempeh, TVP, more
beans.

Hemp ok too. If you don't

have powder, eat 1/2 cup
of cottage cheese or plain
25 nonfat greek yogurt after
25 your workout.

132

63

13

54

12

Tofu sub: 1 serving

13 tempeh or 2 eggs. Potato
sub: another steamed
4 veggie. The almonds are
for your mini munchies
1 after dinner.

60
309

5
13

2
30

2
20

102

10

55
167

5
7

2
8

1454

63.5
39.31%

120
33.01%

THE RULES:
1. You must drink 3-4L of water throughout the day,
everyday.
2. You must eat every 2-3 hours.

5
13
1
19

To make vegan...

Mix all together. Cottage

16 cheese makes a great
last meal bc it contains
casein, a slow digesting
0 protein that keeps your
muscles fed throughout
2 the night.
18

108
29.71%

Sub cottage cheese

for soy yogurt. Or for
a completely diff
meal, you can have
1/2 cup of berries
and 10 almonds.

Blogilates Meal Plan - M, W, F, Su

REGULAR (M,
W, F, Su)

cals
fat (g) carbs (g) protein (g) Notes & Subs
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.
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.
7. No alcohol. But if you REALLY can't stand it, red wine once a
week. Add it to your totals.
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.
*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.

VEGETARIAN
(M, W, F, Su)

cals
fat (g) carbs (g) protein (g) Notes & Subs
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.
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.
7. No alcohol. But if you REALLY can't stand it, red wine once
a week. Add it to your totals.
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.
*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.

To make vegan...

Blogilates Meal Plan - T, Th, Sat

REGULAR (T, Th,
Sat)

cals

fat (g) carbs (g) protein (g) Notes & Subs

MEAL 1
1/2 cup egg whites
1/2 red pepper
1/2 cup mushrooms
1/2 cup frozen spinach
1/2 cup edamame
4 TBS salsa
TOTAL

63
19
11
30
100
15
238

0
0
0
0
3
0
3

1
4
2
5
9
2
23

MEAL 2
1 banana
10 unsalted almonds
TOTAL

105
60
165

0
5
5

27
2
29

MEAL 3
6 oz chicken breast
1 medium stalk broccoli
1 small sweet potato
1/2 cup blueberries
TOTAL

165
63
54
41
323

2
1
0
0
3

0
13
12
11
36

MEAL 4
1 serving Muscle Milk
vanilla whey protein
powder + water
TOTAL

130
130

2
2

2
2

MEAL 5
6 oz tilapia

163

13
1
1
4
8
2
29

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 Fruit sub: 1/2 cup of any fruit of your

2 choice
3

56
4
1
1
62

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.

If you don't have powder, eat 1/2

cup of cottage cheese or plain
27 nonfat greek yogurt after your
27 workout.

VEGETARIAN (T,
Th, Sat)

0
0
0
0
3
0
3

1
4
2
5
9
2
23

MEAL 2
1 banana
10 unsalted almonds
TOTAL

105
60
165

0
5
5

27
2
29

MEAL 3
4 oz tempeh
1 medium stalk broccoli
1 small sweet potato
1/2 cup blueberries
TOTAL

205
63
54
41
363

8
1
0
0
9

15
13
12
11
51

MEAL 4
1 serving Trader Joes
vanilla soy protein
powder + water
TOTAL

120
120

1.5
1.5

1
1

209

36

63

13

1/2 cup black beans

110

19

TOTAL

336

32

44

102

10

55
167

5
7

2
8

Mix all together. Cottage cheese

16 makes a great last meal bc it
contains casein, a slow digesting
0 protein that keeps your muscles fed
throughout the night.
2
18

MEAL 6
1/2 cup lowfat cottage
cheese
1 TBS sugarfree
strawberry jam (optional)
1 TBS unsalted sunflower
seeds
TOTAL

1 medium stalk broccoli

MEAL 6
1/2 cup lowfat cottage
cheese
1 TBS sugarfree
strawberry jam (optional)
1 TBS unsalted sunflower
seeds
TOTAL

GRAND TOTAL
RATIO by cals

1359

24
130
15.89% 38.26%

183
53.86%

THE RULES:
1. You must drink 3-4L of water throughout the day, everyday.
2. You must eat every 2-3 hours.
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.
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.
7. No alcohol. But if you REALLY can't stand it, red wine once a
week. Add it to your totals.
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.
*If you're wondering how I calculated "Ratio by cals": 1g protein =
4 cals, 1g carbs = 4 cals, 1g fat = 9 cals.

fat (g) carbs (g) protein (g) Notes & Subs

63
19
11
30
100
15
238

MEAL 5
1/3 cup uncooked quinoa
1/2 red pepper chopped,
with 1 serv cilantro,
onions, and lemon juice
1/2 avocado, chopped
into cubes
1/2 cup black beans
TOTAL

34 Steam all or bake all. Veggie sub:

asparagus, bok choy, green beans
etc.
4

cals

MEAL 1
1/2 cup egg whites
1/2 red pepper
1/2 cup mushrooms
1/2 cup frozen spinach
1/2 cup edamame
4 TBS salsa
TOTAL

GRAND TOTAL
RATIO by cals

54

12

144
110
407

13
0
16

7
19
55

102

10

55
167

5
7

2
8

1460

41.5
167
25.58% 45.75%

13
1
1
4
8
2
29

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 Fruit sub: 1/2 cup of any fruit of

2 your choice
3

17
4
1
1
23

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.

Hemp ok too. If you don't have

powder, eat 1/2 cup of cottage
25 cheese or plain nonfat greek
25 yogurt after your workout.

8 Too cook Quinoa, it is a 1:2 ratio

b/t the grain and water. Make a
Mexican Bowl! Quinoa on bottom,
1 black beans in middle, top with
veggie choppings! You can
2 sautee veggies or eat fresh.
6
11

Mix all together. Cottage cheese

16 makes a great last meal bc it
contains casein, a slow digesting
0 protein that keeps your muscles
fed throughout the night.
2
18

109
29.86%

THE RULES:
1. You must drink 3-4L of water throughout the day, everyday.
2. You must eat every 2-3 hours.
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.
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.
7. No alcohol. But if you REALLY can't stand it, red wine once a
week. Add it to your totals.
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.
*If you're wondering how I calculated "Ratio by cals": 1g protein
= 4 cals, 1g carbs = 4 cals, 1g fat = 9 cals.

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.

To make vegan...

Sub cottage cheese for soy

yogurt. Or for a completely diff
meal, you can have 1/2 cup of
berries and 10 almonds.

Blogilates Meal Plan - T, Th, Sat

REGULAR (T, Th,
Sat)

cals
fat (g) carbs (g) protein (g) Notes & Subs
*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.

VEGETARIAN (T,
Th, Sat)

cals
fat (g) carbs (g) protein (g) Notes & Subs
*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.

To make vegan...

Blogilates Meal Plan - TIU Protein Pancakes!!!

REGULAR
MEAL 1
1/2 banana
1/4 cup egg whites
1 scoop vanilla
whey protein
powder
2 TBS vanilla
almond milk
unsweetened
1 tsp cinnamon
1 TBS ground flax
seed
TOTAL
GRAND TOTAL
FOR REGULAR
(M, W, F, Su)
RATIO by cals
GRAND TOTAL
FOR REGULAR
(T, Th, Sat)
RATIO by cals

Just in case you wanted to eat Tone It Up Protein Pancakes for all Breakfasts...
VEGETARIAN cals
cals
fat (g) carbs (g) protein (g) Notes
fat (g) carbs (g)
53
32

0
0

13
0

130

5
6

0
0

0
2

35
261

2
4

2
19

1502

1382

51
30.56%

25
16.28%

95
25.30%

126
36.47%

2
37

MEAL 1
1/2 banana
1/4 cup egg whites
1 scoop Trader Joes
vanilla soy protein
powder + water
2 TBS vanilla
almond milk
unsweetened
1 tsp cinnamon
1 TBS ground flax
seed
TOTAL

214
56.99%

GRAND TOTAL
FOR VEGETARIAN
(M, W, F, Su)
RATIO by cals

191
55.28%

GRAND TOTAL
FOR VEGETARIAN
(T, Th, Sat)
RATIO by cals

1 Mash banana first,

7 then mix everything
together! Skim milk
or soy milk can be
27 subbed. Then spray
pan w/ PAM or
EVOO. Dollop
0 batter on pan. Set
0 on low-medium
heat.

*Feel free to eat protein pancakes for all of your breakfasts. This is what the
overall macronutrient breakdown would look like.

protein (g) Notes

1 Mash banana first,
7 then mix everything
together! Skim milk
or soy milk can be
25 subbed. Then spray
pan w/ PAM or
EVOO. Dollop batter
0 on pan. Set on low0 medium heat.

53
32

0
0

13
0

120

1.5

5
6

0
0

0
2

35
251

2
3.5

2
18

2
35

1439

64
97
40.03% 26.96%

124
34.47%

1473

42
162
25.66% 43.99%

115
31.23%

*Feel free to eat protein pancakes for all of your breakfasts. This is what the
overall macronutrient breakdown would look like.