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Blogilates Meal Plan
Blogilates Meal Plan
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)
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
10 unsalted almonds
TOTAL
55
60
115
0
5
5
14
2
16
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
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
1507
50
29.86%
117
31.06%
GRAND TOTAL
RATIO by cals
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)
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
10 unsalted almonds
TOTAL
55
60
115
0
5
5
14
2
16
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
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
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
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.
Sat)
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
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
vanilla
whey protein
powder + water
TOTAL
130
130
2
2
2
2
MEAL 5
6 oz tilapia
1 medium stalk broccoli
1/2 cup black beans
163
63
110
3
1
0
0
13
19
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
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
Th, Sat)
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
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 =
To make vegan...
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
0
0
2
0
0
2
4
13
0
2
0
2
2
19
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
53
32
120
5
6
35
251
0
0
1.5
0
0
2
3.5
13
0
1
0
2
2
18
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