Welcome POPsters!

meal plan for Tues, Thurs, and Sat. There is a regular plan and a vegetarian plan with suggestions for
you vegans.
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.
more carbs, just increase intake of grains and fruits throughout the day. How much to increase is up
to your own calculations.

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
F, Su) cals fat (g) carbs (g) protein (g) Notes & Subs
MEAL 1
1/2 cup oatmeal 150 3 27 5 Prepare oatmeal w/ water.
1/2 cup egg whites 63 0 1 13 You can scramble & eat the
eggs separately or mix in.
1/2 banana 53 0 13 1
TOTAL 266 3 41 19

MEAL 2
1 small-med apple 55 0 14 0 Fruit sub: 1/2 cup of any fruit
10 unsalted almonds 60 5 2 2 of your choice
TOTAL 115 5 16 2

MEAL 3
6 cups
2 oz chicken breast
chopped 165 2 0 56 Meat sub: lean turkey, white
romaine lettuce 20 0 3 1 fish, or 1 small can of canned
tuna. Lettuce sub: any leafy
1 roma
1/2 cuptomato
unsalted 35 5 3 0 green. Bean sub: garbanzo,
shelled edamame
2 TBS balsamic 100 3 9 8 black/pinto beans. Make sure
vinegar
1/2 avocado 23 2 1 0 chicken is baked, boiled,
(optional) 144 13 7 2 grilled, or steamed.
TOTAL 487 25 23 67

MEAL
vanilla4whey
or POST WORKOUT MEAL
protein
powder + water 130 2 2 27 If you don't have powder, eat
TOTAL 130 2 2 27 1/2 cup of cottage cheese or
plain nonfat greek yogurt
MEAL 5
6
1 oz chicken
medium breast
stalk 165 2 0 56 Steam all. If you don't want
broccoli 63 1 13 4 the sweet potato, eat another
steamed veggie. The almonds
1 small sweet potato 54 0 12 1 are for your mini munchies
10 unsalted almonds 60 5 2 2 after dinner.
TOTAL 342 8 27 63

MEAL 6 lowfat cottage

1/2 cup
cheese
strawberry jam 102 2 4 16 Mix all together. Cottage
(optional)
1 TBS unsalted 10 0 2 0 cheese makes a great last
meal bc it contains casein, a
sunflower seeds 55 5 2 2 slow digesting protein that
TOTAL 167 7 8 18 keeps your muscles fed

GRAND TOTAL 1507 50 117 196

RATIO by cals 29.86% 31.06% 52.02%

THE RULES:
1. You must drink 3-4L of water throughout the day, everyday.
2. Blogilates-approved
3. You must eat every 2-3 hours.
condiments: lite soy sauce, sriracha,
tabasco,
4. mustard,
If you want lemon,
to see Mrs.
results Dash.eat ONLY the above foods.
quickly,
Do not snack
portion sizes.mindlessly
But do not ongo other
underthings. It allascounts.
1200 cals, we will be
working out 5-6x a week.
6.
7. Unsweetened
No alcohol. Buttea and REALLY
if you black coffee
can'tok.
stand it, red wine once a
week. Add it to your totals.
NOTES:
Fitness Competitor "Cutting" diet plans, and my own experience
as ayou're
*If fitnesswondering
professional.
how I calculated "Ratio by cals": 1g protein
= 4 cals,
foods. 1gyour
Use carbssenses,
= 4 cals,
you 1gknow
fat = your
9 cals.body better than I do
obviously.
(M, W, F, Su) cals fat (g) carbs (g) protein (g) Notes & Subs
MEAL 1
1/2 cup oatmeal 150 3 27 5 Prepare oatmeal w/ water.
1/2 cup egg whites 63 0 1 13 You can scramble & eat the
eggs separately or mix in.
1/2 banana 53 0 13 1
TOTAL 266 3 41 19

MEAL 2
1 small-med apple 55 0 14 0 Fruit sub: 1/2 cup of any fruit
10 unsalted almonds 60 5 2 2 of your choice
TOTAL 115 5 16 2

MEAL 3
hard chopped
2 cups boiled eggs 155 11 1 13 Egg sub: tofu, tempeh, TVP.
romaine lettuce 20 0 3 1 Lettuce sub: any leafy green.
Bean sub: garbanzo,
1 roma
1/2 cuptomato
unsalted 35 5 3 0 black/pinto beans.
shelled edamame
2 TBS balsamic 100 3 9 8
vinegar
1/2 avocado 23 2 1 0
(optional) 144 13 7 2
TOTAL 477 34 24 24

MEAL 4 or
protein POST WORKOUT
powder + MEAL
water 120 1.5 1 25 Hemp ok too. If you don't
TOTAL 120 1.5 1 25 have powder, eat 1/2 cup of
cottage cheese or plain
MEAL 5 tofu
1/3 firm
package
1 medium stalk 132 7 3 13 Tofu sub: 1 serving tempeh or
broccoli 63 1 13 4 2 eggs. Potato sub: another
steamed veggie. The almonds
1 small sweet potato 54 0 12 1 are for your mini munchies
10 unsalted almonds 60 5 2 2 after dinner.
TOTAL 309 13 30 20

MEAL 6 lowfat
1/2 cup
cottage cheese
strawberry jam 102 2 4 16 Mix all together. Cottage
(optional)
1 TBS unsalted 10 0 2 0 cheese makes a great last
meal bc it contains casein, a
sunflower seeds 55 5 2 2 slow digesting protein that
TOTAL 167 7 8 18 keeps your muscles fed

GRAND TOTAL 1454 63.5 120 108

RATIO by cals 39.31% 33.01% 29.71%

THE RULES:
1. You must drink 3-4L of water throughout the day, everyday.
2. Blogilates-approved
3. You must eat every 2-3 hours.
condiments: lite soy sauce, sriracha,
tabasco,
4. mustard,
If you want lemon,
to see Mrs.
results Dash.eat ONLY the above foods.
quickly,
Do not snack
portion sizes.mindlessly
But do not ongo other
underthings. It allascounts.
1200 cals, we will be
working out 5-6x a week.
6.
7. Unsweetened
No alcohol. Buttea and REALLY
if you black coffee
can'tok.
stand it, red wine once a
week. Add it to your totals.
NOTES:
Reno, Fitness Competitor "Cutting" diet plans, and my own
experience
*If as a fitness
you're wondering professional.
how I calculated "Ratio by cals": 1g
protein =
allergic to4any
cals, 1g carbs
foods. = 4 cals,
Use your 1g fat
senses, you= 9know
cals. your body
better than I do obviously.
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 10 almonds.
Sat) cals fat (g) carbs (g) protein (g) Notes & Subs
MEAL 1
1/2 cup egg whites 63 0 1 13 Make an omelet. Use Extra Virgin Olive
1/2 red pepper 19 0 4 1 Oil. Basically any veggie is ok here. You
can also use 2 eggs if you want, but I
1/2 cup mushrooms 11 0 2 1 have calc'd egg whites only.
1/2 cup frozen spinach 30 0 5 4
1/2 cup edamame 100 3 9 8
4 TBS salsa 15 0 2 2
TOTAL 238 3 23 29

MEAL 2
1 banana 105 0 27 1 Fruit sub: 1/2 cup of any fruit of your
10 unsalted almonds 60 5 2 2 choice
TOTAL 165 5 29 3

MEAL 3
6 oz chicken breast 165 2 0 56 Meat sub: lean turkey, white fish, or 1
1 medium stalk broccoli 63 1 13 4 small can of canned tuna. If you don't
want the sweet potato, eat another
1 small sweet potato 54 0 12 1 steamed veggie. Fruit can be 1/2 cup or
1/2 cup blueberries 41 0 11 1 1 serv of your choice.
TOTAL 323 3 36 62

MEAL
vanilla4whey protein
powder + water 130 2 2 27 If you don't have powder, eat 1/2 cup of
TOTAL 130 2 2 27 cottage cheese or plain nonfat greek
yogurt after your workout.
MEAL 5
6 oz tilapia 163 3 0 34 Steam all or bake all. Veggie sub:
1 medium stalk broccoli 63 1 13 4 asparagus, bok choy, green beans etc.
1/2 cup black beans 110 0 19 6

TOTAL 336 4 32 44

MEAL 6 lowfat cottage

1/2 cup
cheese
1 TBS sugarfree 102 2 4 16 Mix all together. Cottage cheese makes a
strawberry
1 jamsunflower
TBS unsalted (optional) 10 0 2 0 great last meal bc it contains casein, a
slow digesting protein that keeps your
seeds 55 5 2 2 muscles fed throughout the night.
TOTAL 167 7 8 18

GRAND TOTAL 1359 24 130 183

RATIO by cals ### 38.26% 53.86%

THE RULES:
1. You must drink 3-4L of water throughout the day, everyday.
2. Blogilates-approved
3. You must eat every 2-3 hours.
condiments: lite soy sauce, sriracha,
tabasco,
4. mustard,
If you want lemon,
to see Mrs.
results Dash.eat ONLY the above foods. Do
quickly,
not snack
portion mindlessly
sizes. on other
But do not things.
go under 1200 It all counts.
cals, as we will be working
out 5-6x a week.
6.
7. Unsweetened
No alcohol. Buttea and REALLY
if you black coffee
can'tok.
stand it, red wine once a
week. Add it to your totals.
NOTES:
Fitness Competitor "Cutting" diet plans, and my own experience as
a fitness
*If you'reprofessional.
wondering how I calculated "Ratio by cals": 1g protein =
4 cals, Use
foods. 1g carbs
your =senses,
4 cals,you
1g fat = 9 your
know cals. body better than I do
obviously.
Th, Sat) cals fat (g) carbs (g) protein (g)
MEAL 1
1/2 cup egg whites 63 0 1 13
1/2 red pepper 19 0 4 1
1/2 cup mushrooms 11 0 2 1
1/2 cup frozen spinach 30 0 5 4
1/2 cup edamame 100 3 9 8
4 TBS salsa 15 0 2 2
TOTAL 238 3 23 29

MEAL 2
1 banana 105 0 27 1
10 unsalted almonds 60 5 2 2
TOTAL 165 5 29 3

MEAL 3
4 oz tempeh 205 8 15 17
1 medium stalk broccoli 63 1 13 4
1 small sweet potato 54 0 12 1
1/2 cup blueberries 41 0 11 1
TOTAL 363 9 51 23

MEAL
vanilla4soy protein
powder + water 120 1.5 1 25
TOTAL 120 1.5 1 25

MEAL 5
1/3
withcup uncooked
1 serv quinoa
cilantro, 209 3 36 8
onions,
1/2 and lemon
avocado, juice
chopped 54 0 12 1
into cubes 144 13 7 2
1/2 cup black beans 110 0 19 6
TOTAL 407 16 55 11

MEAL 6 lowfat cottage

1/2 cup
cheese
1 TBS sugarfree 102 2 4 16
strawberry
1 jamsunflower
TBS unsalted (optional) 10 0 2 0
seeds 55 5 2 2
TOTAL 167 7 8 18

GRAND TOTAL 1460 41.5 167 109

RATIO by cals ### 45.75% 29.86%

THE RULES:
1. You must drink 3-4L of water throughout the day, everyday.
2. Blogilates-approved
3. You must eat every 2-3 hours.
condiments: lite soy sauce, sriracha,
tabasco,
4. mustard,
If you want lemon,
to see Mrs.
results Dash.eat ONLY the above foods. Do
quickly,
not snack
portion mindlessly
sizes. on other
But do not things.
go under 1200 It all counts.
cals, as we will be
working out 5-6x a week.
6.
7. Unsweetened
No alcohol. Buttea and REALLY
if you black coffee
can'tok.
stand it, red wine once a
week. Add it to your totals.
NOTES:
Fitness Competitor "Cutting" diet plans, and my own experience
as ayou're
*If fitnesswondering
professional.
how I calculated "Ratio by cals": 1g protein
= 4 cals,
foods. 1gyour
Use carbssenses,
= 4 cals,
you 1gknow
fat = your
9 cals.body better than I do
obviously.
Notes & Subs To make vegan...

Make an omelet. Use Extra Virgin Olive Sub eggs for tofu to make "Scrambled
Oil. Basically any veggie is ok here. You Tofu". You must press water out of tofu
can also use 2 eggs if you want, but I by placing block b/t 2 layers of several
have calc'd egg whites only. 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 after your

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 Sub cottage cheese for soy yogurt. Or
a great last meal bc it contains casein, for a completely diff meal, you can
a slow digesting protein that keeps have 1/2 cup of berries and 10
your muscles fed throughout the night. almonds.
Timestamp Pregunta sin ttulo