Welcome POPsters!

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.
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.
increase intake of grains and fruits throughout the day. How much to increase is up to your own
calculations.
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

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

5 Prepare oatmeal w/ water.

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

MEAL 2
1 small-med apple
10 unsalted almonds
TOTAL

55
60
115

0
5
5

14
2
16

0 Fruit sub: 1/2 cup of any

2 fruit of your choice
2

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

165
20
35
100
23
144
487

2
0
5
3
2
13
25

0
3
3
9
1
7
23

MEAL
or POST
WORKOUT MEAL
vanilla 4
whey
protein
powder + water
130
TOTAL
130

2
2

2
2

MEAL 5
6 oz chicken breast
1 medium stalk broccoli
1 small sweet potato
10 unsalted almonds
TOTAL

165
63
54
60
342

2
1
0
5
8

0
13
12
2
27

56 Steam all. If you don't want

4 the sweet potato, eat
1 another steamed veggie.
2 The almonds are for your
mini munchies after dinner.
63

MEAL 6
1/2 cup lowfat cottage
1 TBS sugarfree
unsalted strawber
sunflower seeds
TOTAL

102
10
55
167

2
0
5
7

4
2
2
8

16 Mix all together. Cottage

0 cheese makes a great last
2 meal bc it contains casein,
18 a slow digesting protein
that keeps your muscles

1507

50
29.86%

117
31.06%

GRAND TOTAL
RATIO by cals

56 Meat sub: lean turkey,

1 white fish, or 1 small can of
0 canned tuna. Lettuce sub:
8 any leafy green. Bean sub:
garbanzo, black/pinto
0
beans. Make sure chicken
2 is baked, boiled, grilled, or
67 steamed.
27 If you don't have powder,
27 eat 1/2 cup of cottage
cheese or plain nonfat

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.
3. Blogilates-approved condiments: lite soy sauce, sriracha, tab
4. If you want to see results quickly, eat ONLY the above foods. D
5. If you find it is too much or too little food, just play with the
6. Unsweetened tea and black coffee ok.
7. No alcohol. But if you REALLY can't stand it, red wine once a w
NOTES:
*This meal plan is based off of the Eat Clean Diet by Tosca Reno
*If you're wondering how I calculated "Ratio by cals": 1g protein =
*I am not a certified dietician, so please consult your physician

(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

5 Prepare oatmeal w/ water.

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

MEAL 2
1 small-med apple
10 unsalted almonds
TOTAL

55
60
115

0
5
5

14
2
16

0 Fruit sub: 1/2 cup of any

2 fruit of your choice
2

MEAL 3
2 hard boiled eggs
2 cups chopped romai
1 roma tomato
1/2 cup unsalted she
2 TBS
balsamic vineg
1/2
avocado
(optional)
TOTAL

155
20
35
100
23
144
477

11
0
5
3
2
13
34

1
3
3
9
1
7
24

MEAL
or POST
protein4powder
+ WORKOUT MEAL
water
120
1.5
TOTAL
120
1.5

1
1

25 Hemp ok too. If you don't

25 have powder, eat 1/2 cup
of cottage cheese or plain

13 Egg sub: tofu, tempeh,

1 TVP. Lettuce sub: any leafy
0 green. Bean sub:
8 garbanzo, black/pinto
beans.
0
2
24

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

132
63
54
60
309

7
1
0
5
13

3
13
12
2
30

13 Tofu sub: 1 serving tempeh

4 or 2 eggs. Potato sub:
1 another steamed veggie.
2 The almonds are for your
mini munchies after dinner.
20

MEAL 6
1/2 cup lowfat cottag
1 TBS sugarfree
unsalted straw
sunflower seeds
TOTAL

102
10
55
167

2
0
5
7

4
2
2
8

16 Mix all together. Cottage

0 cheese makes a great last
2 meal bc it contains casein,
18 a slow digesting protein
that keeps your muscles

1454

63.5
39.31%

120
33.01%

GRAND TOTAL
RATIO by cals

108
29.71%

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,
4. If you want to see results quickly, eat ONLY the above foods
5. If you find it is too much or too little food, just play with
6. Unsweetened tea and black coffee ok.
7. No alcohol. But if you REALLY can't stand it, red wine once a
NOTES:
*This meal plan is based off of the Eat Clean Diet by Tosca Re
*If you're wondering how I calculated "Ratio by cals": 1g protein
*I am not a certified dietician, so please consult your physicia

To make vegan...
Prepare oatmeal w/
almond milk and add
1 scoop of soy or
hemp protein powder.

Egg sub: tofu,

tempeh, TVP, more
beans.

Sub cottage cheese

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

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

13 Make an omelet. Use Extra Virgin

1 Olive Oil. Basically any veggie is ok
1 here. You can also use 2 eggs if you
4 want, but I have calc'd egg whites
only.
8
2
29

MEAL 2
1 banana
10 unsalted almonds
TOTAL

105
60
165

0
5
5

27
2
29

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

2 choice
3

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

56 Meat sub: lean turkey, white fish, or 1

4 small can of canned tuna. If you don't
1 want the sweet potato, eat another
1 steamed veggie. Fruit can be 1/2 cup
or 1 serv of your choice.
62

MEAL 4
vanilla
whey protein
powder + water
TOTAL

130
130

2
2

2
2

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

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

MEAL 5
6 oz tilapia
1 medium stalk broccoli
1/2 cup black beans

163
63
110

3
1
0

0
13
19

34 Steam all or bake all. Veggie sub:

4 asparagus, bok choy, green beans
6 etc.

TOTAL

336

32

44

MEAL 6
1/2 cup lowfat cottage chee
strawberry
1 TBS sugarfree
unsalted sunflower
seeds
TOTAL

102
10
55
167

2
0
5
7

4
2
2
8

1359

24
###

130
38.26%

GRAND TOTAL
RATIO by cals

16 Mix all together. Cottage cheese

0 makes a great last meal bc it contains
2 casein, a slow digesting protein that
18 keeps your muscles fed throughout
the night.
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, tabas
4. If you want to see results quickly, eat ONLY the above foods. Do n
5. If you find it is too much or too little food, just play with the po
6. Unsweetened tea and black coffee ok.
7. No alcohol. But if you REALLY can't stand it, red wine once a week
NOTES:
*This meal plan is based off of the Eat Clean Diet by Tosca Reno, F
*If you're wondering how I calculated "Ratio by cals": 1g protein = 4

*I am not a certified dietician, so please consult your physician bef

Th, Sat)

cals

fat (g) carbs (g) protein (g)

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

13
1
1
4
8
2
29

MEAL 2
1 banana
10 unsalted almonds
TOTAL

105
60
165

0
5
5

27
2
29

1
2
3

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

17
4
1
1
23

MEAL 4
vanilla
soy protein powder
+ water
TOTAL

120
120

1.5
1.5

1
1

25
25

MEAL 5
1/3 cup uncooked quinoa
1/2 red pepper chopped, with
1/2 avocado, chopped into
1/2 cup black beans
TOTAL

209
54
144
110
407

3
0
13
0
16

36
12
7
19
55

8
1
2
6
11

MEAL 6
1/2 cup lowfat cottage chee
strawberry
1 TBS sugarfree
unsalted sunflower
seeds
TOTAL

102
10
55
167

2
0
5
7

4
2
2
8

16
0
2
18

1460

41.5
###

167
45.75%

109
29.86%

GRAND TOTAL
RATIO by cals

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, tab
4. If you want to see results quickly, eat ONLY the above foods. Do
5. If you find it is too much or too little food, just play with the
6. Unsweetened tea and black coffee ok.
7. No alcohol. But if you REALLY can't stand it, red wine once a we
NOTES:
*This meal plan is based off of the Eat Clean Diet by Tosca Reno,
*If you're wondering how I calculated "Ratio by cals": 1g protein =

*I am not a certified dietician, so please consult your physician b

Notes & Subs

To make vegan...

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!

Fruit sub: 1/2 cup of any fruit of

your choice

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
cheese or plain nonfat greek yogurt
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.
Mix all together. Cottage cheese
Sub cottage cheese for soy yogurt.
makes a great last meal bc it
Or for a completely diff meal, you
contains casein, a slow digesting
can have 1/2 cup of berries and 10
protein that keeps your muscles fed almonds.
throughout the night.

REGULAR

Just in case you wanted to eat Tone It Up Protein Pancakes for all Bre

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

cals

fat (g) carbs (g) protein (g) Notes

53
32
130
5
6
35
261

0
0
2
0
0
2
4

13
0
2
0
2
2
19

1 Mash banana first,

7 then mix everything
27 together! Skim milk
0 or soy milk can be
subbed. Then spray
0
pan w/ PAM or
2 EVOO. Dollop batter
37

1502

51
###

95
25.30%

214
56.99%

1382

25
###

126
36.47%

191
55.28%

*Feel free to eat protein pancakes for all of your breakfasts. This is what the over

Protein Pancakes for all Breakfasts...

VEGETARIAN cals
fat (g) carbs (g) protein (g) Notes
MEAL 1
1/2 banana
1/4 cup egg whites
1 scoop Trader Joes va
2 TBS vanilla almond
1 tsp cinnamon
1 TBS ground flax see
TOTAL
VEGETARIAN (M,
W, F, Su)
RATIO by cals
VEGETARIAN (T,
Th, Sat)
RATIO by cals

53
32
120
5
6
35
251

0
0
1.5
0
0
2
3.5

13
0
1
0
2
2
18

1 Mash banana first,

7 then mix everything
25 together! Skim milk
0 or soy milk can be
subbed. Then spray
0
pan w/ PAM or
2 EVOO. Dollop batter
35

1439

64
###

97
26.96%

124
34.47%

1473

42
###

162
43.99%

115
31.23%

*Feel free to eat protein pancakes for all of your breakfasts. This is what the overa