Welcome POPsters!

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

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.

cals fat (g) carbs (g) protein (g) Notes & SubsMEAL 11/2 cup oatmeal 150 3 27 51/2 cup egg whites 63 0 1 131/2 banana 53 0 13 1TOTAL 266 3 41 19

MEAL 21 small-med apple 55 0 14 010 unsalted almonds 60 5 2 2TOTAL 115 5 16 2

MEAL 36 oz chicken breast 165 2 0 562 cups chopped romaine 20 0 3 11 roma tomato 35 5 3 01/2 cup unsalted shell 100 3 9 82 TBS balsamic vinegar 23 2 1 01/2 avocado (optional) 144 13 7 2TOTAL 487 25 23 67

MEAL 4 or POST WORKOUT MEAL130 2 2 27

TOTAL 130 2 2 27

MEAL 56 oz chicken breast 165 2 0 561 medium stalk broccoli 63 1 13 41 small sweet potato 54 0 12 110 unsalted almonds 60 5 2 2TOTAL 342 8 27 63

MEAL 61/2 cup lowfat cottage 102 2 4 161 TBS sugarfree strawbe 10 0 2 0

55 5 2 2TOTAL 167 7 8 18

GRAND TOTAL 1507 50 117 196RATIO by cals 29.86% 31.06% 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, ta4. 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 the6. Unsweetened tea and black coffee ok.7. No alcohol. But if you REALLY can't stand it, red wine once a wNOTES:*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

W, F, Su)

Prepare oatmeal w/ water. You can scramble & eat the eggs separately or mix in.

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

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.

vanilla whey protein powder + water If you don't have powder,

eat 1/2 cup of cottage cheese or plain nonfat

Steam all. If you don't want the sweet potato, eat another steamed veggie. The almonds are for your mini munchies after dinner.

Mix all together. Cottage cheese makes a great last meal bc it contains casein, a slow digesting protein that keeps your muscles

1 TBS unsalted sunflower seeds

cals fat (g) carbs (g) protein (g) Notes & SubsMEAL 11/2 cup oatmeal 150 3 27 51/2 cup egg whites 63 0 1 131/2 banana 53 0 13 1TOTAL 266 3 41 19

MEAL 21 small-med apple 55 0 14 010 unsalted almonds 60 5 2 2TOTAL 115 5 16 2

MEAL 32 hard boiled eggs 155 11 1 132 cups chopped romai 20 0 3 11 roma tomato 35 5 3 01/2 cup unsalted she 100 3 9 82 TBS balsamic vineg 23 2 1 0

144 13 7 2TOTAL 477 34 24 24

MEAL 4 or POST WORKOUT MEAL120 1.5 1 25

TOTAL 120 1.5 1 25

MEAL 51/3 firm tofu package 132 7 3 131 medium stalk brocco 63 1 13 41 small sweet potato 54 0 12 110 unsalted almonds 60 5 2 2TOTAL 309 13 30 20

MEAL 61/2 cup lowfat cottag 102 2 4 161 TBS sugarfree straw 10 0 2 0

55 5 2 2TOTAL 167 7 8 18

GRAND TOTAL 1454 63.5 120 108RATIO by cals 39.31% 33.01% 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 foods5. 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 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

(M, W, F, Su)

Prepare oatmeal w/ water. You can scramble & eat the eggs separately or mix in.

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

Egg sub: tofu, tempeh, TVP. Lettuce sub: any leafy green. Bean sub: garbanzo, black/pinto beans.

1/2 avocado (optional)

protein powder + water Hemp ok too. If you don't

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

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

Mix all together. Cottage cheese makes a great last meal bc it contains casein, a slow digesting protein that keeps your muscles

1 TBS unsalted sunflower seeds

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

cals fat (g) carbs (g) protein (g) Notes & SubsMEAL 11/2 cup egg whites 63 0 1 131/2 red pepper 19 0 4 11/2 cup mushrooms 11 0 2 11/2 cup frozen spinach 30 0 5 41/2 cup edamame 100 3 9 84 TBS salsa 15 0 2 2TOTAL 238 3 23 29

MEAL 21 banana 105 0 27 110 unsalted almonds 60 5 2 2TOTAL 165 5 29 3

MEAL 36 oz chicken breast 165 2 0 561 medium stalk broccoli 63 1 13 41 small sweet potato 54 0 12 11/2 cup blueberries 41 0 11 1TOTAL 323 3 36 62

MEAL 4130 2 2 27

TOTAL 130 2 2 27

MEAL 56 oz tilapia 163 3 0 341 medium stalk broccoli 63 1 13 41/2 cup black beans 110 0 19 6

TOTAL 336 4 32 44

MEAL 61/2 cup lowfat cottage chee 102 2 4 161 TBS sugarfree strawberry 10 0 2 0

55 5 2 2TOTAL 167 7 8 18

GRAND TOTAL 1359 24 130 183RATIO by cals ### 38.26% 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, tabas4. 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 po6. Unsweetened tea and black coffee ok.7. No alcohol. But if you REALLY can't stand it, red wine once a weeNOTES:*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

Sat)

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.

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

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.

vanilla whey protein powder + water If you don't have powder, eat 1/2 cup

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

Steam all or bake all. Veggie sub: asparagus, bok choy, green beans etc.

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 TBS unsalted sunflower seeds

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

cals fat (g) carbs (g) protein (g)MEAL 11/2 cup egg whites 63 0 1 131/2 red pepper 19 0 4 11/2 cup mushrooms 11 0 2 11/2 cup frozen spinach 30 0 5 41/2 cup edamame 100 3 9 84 TBS salsa 15 0 2 2TOTAL 238 3 23 29

MEAL 21 banana 105 0 27 110 unsalted almonds 60 5 2 2TOTAL 165 5 29 3

MEAL 34 oz tempeh 205 8 15 171 medium stalk broccoli 63 1 13 41 small sweet potato 54 0 12 11/2 cup blueberries 41 0 11 1TOTAL 363 9 51 23

MEAL 4120 1.5 1 25

TOTAL 120 1.5 1 25

MEAL 51/3 cup uncooked quinoa 209 3 36 81/2 red pepper chopped, with 54 0 12 11/2 avocado, chopped into 144 13 7 21/2 cup black beans 110 0 19 6TOTAL 407 16 55 11

MEAL 61/2 cup lowfat cottage chee 102 2 4 161 TBS sugarfree strawberry 10 0 2 0

55 5 2 2TOTAL 167 7 8 18

GRAND TOTAL 1460 41.5 167 109RATIO by cals ### 45.75% 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, tab4. If you want to see results quickly, eat ONLY the above foods. D5. If you find it is too much or too little food, just play with the6. Unsweetened tea and black coffee ok.7. No alcohol. But if you REALLY can't stand it, red wine once a wNOTES:*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 =

Th, Sat)

vanilla soy protein powder + water

1 TBS unsalted sunflower seeds

*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 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.

Just in case you wanted to eat Tone It Up Protein Pancakes for all Breakfasts...REGULAR cals fat (g) carbs (g) protein (g) NotesMEAL 11/2 banana 53 0 13 11/4 cup egg whites 32 0 0 71 scoop vanilla whey 130 2 2 272 TBS vanilla almond 5 0 0 01 tsp cinnamon 6 0 2 01 TBS ground flax se 35 2 2 2TOTAL 261 4 19 37

1502 51 95 214RATIO by cals ### 25.30% 56.99%

1382 25 126 191RATIO by cals ### 36.47% 55.28%

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

Mash banana first, then mix everything together! Skim milk or soy milk can be subbed. Then spray pan w/ PAM or EVOO. Dollop batter

FOR REGULAR (M, W, F, Su)

FOR REGULAR (T, Th, Sat)

Just in case you wanted to eat Tone It Up Protein Pancakes for all Breakfasts...VEGETARIAN cals fat (g) carbs (g) protein (g) NotesMEAL 11/2 banana 53 0 13 11/4 cup egg whites 32 0 0 71 scoop Trader Joes v 120 1.5 1 252 TBS vanilla almond 5 0 0 01 tsp cinnamon 6 0 2 01 TBS ground flax see 35 2 2 2TOTAL 251 3.5 18 35

1439 64 97 124RATIO by cals ### 26.96% 34.47%

1473 42 162 115RATIO by cals ### 43.99% 31.23%

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

Mash banana first, then mix everything together! Skim milk or soy milk can be subbed. Then spray pan w/ PAM or EVOO. Dollop batter

FOR VEGETARIAN (M, W, F, Su)

FOR VEGETARIAN (T, Th, Sat)