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
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
10 unsalted almonds
TOTAL
55
60
115
0
5
5
14
2
16
100
2.5
0
20
0
3
20
0
4
23
2
1
MEAL 3
4 oz chicken breast
2 cups chopped romaine lettuce
1/2 cup unsalted green beans 1/2 TBS balsamic vinegar TOTAL
163
4.5
5
13
1
19
Prepare oatmeal w/ water.
You can scramble & eat the eggs separately or mix in. 0 Fruit sub: 1/2 cup of any
2 fruit of your choice
2
MEAL 5
4 oz chicken breast
1 medium stalk broccoli 1 small sweet potato
10 unsalted almonds
TOTAL
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
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
10 unsalted almonds
TOTAL
55
60
115
0
5
5
14
2
16
155
11
1
20
35
0
5
3
3
100
3
9
2
1
0
144
477
13
34
7
24
2
24
22
If you don't have powder, eat 1/2 cup of cottage cheese or plain nonfat
23 greek yogurt after your
23 workout.
MEAL 4 or POST WORKOUT MEAL
1 serving Trader
Joes vanilla soy protein powder + water 120
1.5
TOTAL
120
1.5
20 Steam all. If you don't want the sweet potato, eat
4 another steamed veggie.
The almonds are for your
1 mini munchies after
2 dinner.
27
8
MEAL 5
1/3 firm tofu package
1 medium stalk broccoli 1 small sweet potato
10 unsalted almonds
TOTAL
240
240
7
7
21
21
100
2.5
0
63
54
60
277
1
0
5
8.5
13
12
2
27
102
2
4
10
0
2
55
167
5
7
2
8
2
18
MEAL 6
1/2 cup lowfat cottage cheese
1 TBS sugarfree strawberry jam
(optional)
1 TBS unsalted sunflower seeds
TOTAL
1228
35
25.65%
121
39.41%
111
36.16%
GRAND TOTAL
RATIO by cals
Mix all together. Cottage
16 cheese makes a great last meal bc it contains casein, a slow digesting protein
0 that keeps your muscles fed throughout the night.
To make vegan...
8
23
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
20 Meat sub: lean turkey, white fish, or 1 small can
1 of canned tuna. Lettuce sub: any leafy green. Bean sub: garbanzo, black/pinto beans. Make sure chicken
1 is baked, boiled, grilled, or steamed. 0
MEAL 4 or POST WORKOUT MEAL
Shake with milk
TOTAL
VEGETARIAN
(M, W, F, Su)
5
13
1
19
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
2 fruit of your choice
2
13 Egg sub: tofu, tempeh,
TVP. Lettuce sub: any
1 leafy green. Bean sub: garbanzo, black/pinto
0 beans.
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.
1
1
13 Tofu sub: 1 serving tempeh or 2 eggs. Potato
4 sub: another steamed veggie. The almonds are
1 for your mini munchies
2 after dinner.
20
132
7
3
63
54
60
309
1
0
5
13
13
12
2
30
102
2
4
10
0
2
55
167
5
7
2
8
2
18
1454
63.5
39.31%
120
33.01%
108
29.71%
Mix all together. Cottage
16 cheese makes a great last meal bc it contains casein, a slow digesting protein
0 that keeps your muscles fed throughout the night.
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.
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:
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.
*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. *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. Sub cottage cheese for soy yogurt. Or for a completely diff meal, you can have
1/2 cup of berries and
10 almonds.
REGULAR (T, Th,
Sat)
cals
fat (g) carbs (g) protein (g) Notes & Subs
MEAL 1: Breakfast
2 eggs
1 banana
140
105
4
0.4
0
27
TOTAL
245
4.4
27
MEAL 2: Snack
1 banana
10 unsalted almonds
TOTAL
105
60
165
0.4
5
5.4
27
2
29
MEAL 3
4 oz chicken breast
1 medium stalk broccoli
1 small sweet potato
1/2 cup rasberries
TOTAL
100
63
54
32
249
2.5
1
0
0.4
3.9
0
13
12
7.34
32.34
14 Make an omelet. Use Extra Virgin
1.3 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. 15.3
1.3 Fruit sub: 1/2 cup of any fruit of your
2 choice
3.3
20
4
1
0.74
25.74
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.
MEAL 4
If you don't have powder, eat 1/2 cup of cottage cheese or plain
23 nonfat greek yogurt after your
23 workout.
Shake with milk
TOTAL
240
240
7
7
21
21
MEAL 5
4 oz fish sticks
142
8
12
1 medium stalk broccoli
63
1
13
1/2 cup green beans
20
0
4
1
225
9
29
11
102
2
4
10
0
2
55
167
5
7
2
8
1291
36.7
25.58
%
146.34
96.34
45.34%
29.85%
TOTAL
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
6 Steam all or bake all. Veggie sub: asparagus, bok choy, green beans etc. 4
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
VEGETARIAN (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
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
3
36
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
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
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.
To make vegan...
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 sautee veggies or eat fresh.
2
6
11
54
0
12
144
110
407
13
0
16
7
19
55
102
2
4
10
0
2
55
167
5
7
2
8
1460
41.5
25.58
%
167
109
45.75%
29.86%
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
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.
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:
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.
*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. *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. Sub cottage cheese for soy yogurt.
Or for a completely diff meal, you can have 1/2 cup of berries and 10 almonds. REGULAR
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)
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)
53
32
0
0
13
0
130
2
2
5
6
0
0
0
2
35
261
2
4
2
19
1223
RATIO by cals
GRAND TOTAL
FOR VEGETARIAN
(M, W, F, Su)
1307
36
99
129
26.49%
RATIO by cals
GRAND TOTAL
FOR REGULAR
(T, Th, Sat)
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
1 Mash banana first,
7 then mix everything together! Skim milk or soy milk can be subbed. Then spray
27 pan w/ PAM or
EVOO. Dollop batter on pan. Set on
0 low-medium heat.
0
32.38%
42.19%
36.3
138.34
118.04
25.00%
42.34%
36.13%
*Feel free to eat protein pancakes for all of your breakfasts. This is what the overall macronutrient breakdown would look like.
RATIO by cals
1 Mash banana first,
7 then mix everything together! Skim milk or soy milk can be subbed. Then spray
25 pan w/ PAM or
EVOO. Dollop batter on pan. Set on
0 low-medium heat.
0
0
0
13
0
120
1.5
1
5
6
0
0
0
2
35
251
2
3.5
2
18
1439
64
40.03
%
97
124
26.96%
34.47%
42
25.66
%
162
115
43.99%
31.23%
RATIO by cals
GRAND TOTAL
FOR VEGETARIAN
(T, Th, Sat)
protein (g) Notes
53
32
1473
2
35
*Feel free to eat protein pancakes for all of your breakfasts. This is what the overall macronutrient breakdown would look like. 