The Official 90 Day Journey Meal Plan

It was never just about the weight loss.

I took this photo 4 years ago. During this time in my life, I was dealing with a lot of internal turmoil, untrustworthy people who I let suck the happiness out of my life, and toxic situations that made me question if I was even meant to be doing what I was doing. There were so many times I wanted to quit everything, move away, and just give up. I was so lost. Sometimes I would walk into my own office and have a hard time breathing because I felt so judged. My heart would even beat out of rhythm. The intangible had become tangible, and I was letting it break me down.

Some people will look at my before and after and judge it as a weight loss transformation, which yeah, it is – on the most superficial level. But that extra fat on my body was a metaphor for the extra negativity literally weighing down my body and my life. What you don’t see is how my entire life has changed for the better, from that picture on the left to the picture on the right.

Embarking on my 90 Day Journey was the best thing I ever did for myself. It was hard. But hard was exactly what I needed to undo everything that had messed me up so badly. I made a promise to myself to get in the best shape of my life mentally and physically, and I gave myself the time and grace I needed to do it properly. Through feeding my body for the right reasons (instead of using food to fill empty emotional voids to no avail) and through finding joy through fitness again (at that point in my life fitness was work and work was not a happy place) – I was able to find myself again. My 90 Day Journey helped me rediscover my purpose and my happiness, and I am literally the most confident I have EVER been in my entire life, right now.

I want to make one thing clear though. I didn’t lose weight to be happy. It was because I was happy throughout my journey, that I was able to lose the weight.

My 90 Day Journey has positively impacted so many different areas of my life that I didn’t know could be impacted by health and fitness. It’s been SO COOL. And the effects are long lasting. It’s been over a year now, and I’m stronger, more creative, more energetic, so much sharper, so much more confident and so much happier than I have ever been in my entire life! It’s actually crazy!!! But it’s real.

I genuinely want you to experience the magic of your own journey. No, it won’t look exactly like mine. But I’m hoping that the details of my experience will guide you to experience a newfound joy and confidence just like I have.

To make this happen, I worked with my Registered Dietitian, Breanna Woods. For the past several months, we analyzed every note in my journal, every experience I had, and combined it with her expertise to create an Official 90 Day Meal Plan.

And you guys, it’s a meal plan like no other.

blogilates 90 day meal plan e-book cover

The Ultimate 90 Day Journey Meal Plan

Food was a HUGE HUGE part of my journey. I journaled everything I ate and how I felt mentally and physically every single day. What I learned was truly priceless and it’s the reason why the changes I made STUCK. They’re here for good.

Based on your dietary preference, Breanna Woods, RD and I have written 4 different meals plans for you to choose from!

All plans include delicious recipes that are:

  • Grain free
  • Dairy free
  • Added sugar free

I avoided these foods during my own journey for personal reasons (basically, they just don’t agree well with me – more detail on that in the meal plan!) BUT, this will also give you a strong foundation for bloat-free, anti-inflammatory eating.

blogilates omnivore pescatarian vegetarian vegan meal plan

The Goals

I want to help you learn how you fuel your body. I want to give you a foundation for eating whole, nutritious foods that will energize you while eliminating digestive issues and inflammation. I want to give you flexibility and the opportunity to LEARN about yourself so you can make changes that will stick too. I want you to feel your best, FOR LIFE.

My goals for this meal plan don’t revolve around weight loss. Can you use this as a tool to lose weight? Absolutely, if that is YOUR goal. This meal plan is NOT a quick fix or a crash diet.

These were my priorities as we built this plan:

  • To keep you satisfied
  • To diminish your cravings
  • To give you more energy
  • To decrease bloat
  • To shed the excess weight
  • To nourish you with recipes that seriously taste good
  • To teach you how to enjoy healthy cooking and healthy eating
  • To stop crash dieting once and for all
  • To create sustainable and enjoyable eating habits FOR GOOD
blogilates 90 day journey meal plan

It’s so much more than just a meal plan

We’re giving you EVERYTHING you need. With this meal plan, you’ll get:

  • A plan for breakfast, lunch, dinner, and snacks everyday for for 90 days
  • Recipes that are easy for ANY cooking level, using simple, easy-to-find ingredients
  • Weekly grocery lists for 90 days (to take with you to the store)
  • A weekly meal overview for 90 days (great to print out and stick on your fridge)
  • A breakdown of nutrition for each meal and each day

And possibly my favorite part of the whole plan – A VERY in-depth guide for choosing the BEST plan for you, based on YOUR goals. This guide talks about how to calculate your needs, the importance of other factors like sleep, water, and stress maintenance, how to use your 90 Day Journal and the Workout Calendars in conjunction with this meal plan, and other tips to achieve the life-changing, joyous success you’re looking for.

cassey ho blogilates spiralized zucchini noodles on a plate and cutting board

You can customize your plan for YOUR needs

I really REALLY hate meal plans that encourage a one-size-fits-all diet. Breanna agrees, so we made sure this meal plan was FULLY CUSTOMIZABLE.

We created a detailed guide to pick the best plans for your needs, based on your goals and activity level. Yes, there’s some math required but I promise it’s easy!

The meal plan also guides you to journal EVERYTHING and to make adjustments as needed. The 90 Day Journal is the perfect companion to the meal plan.

We NEVER want you to feel deprived or restricted. You have the freedom to make as many changes as you need.

bowls of healthy food zoodles banana oatmeal berries carrots meal prep pad

I want you to experiment

You know when you spend money on something that ends up just not working for you? HOW ANNOYING. This won’t happen here. I finally learned after years and years of meal plans and diets that anything that claims one plan will work for everyone…is WRONG. So with this plan, you have endless options to experiment and adjust.

You’ll have access to 3 different activity level meal plans in your purchase. This means you have the ability to use this meal plan in whatever way works for YOU. Don’t want to commit to 90 day? Just start with the 30 Day Sampler Plan 😉

Experimentation is KEY for your journey, so switch as much as you need!

90 day meal plan banana pancakes stacked on a white plate topped with blueberries

OMG the food is SO GOOD

I am not about to recommend ANY recipe that doesn’t taste good, no matter how healthy it is! I love food wayyy too much to do that.

All of the recipes in this e-book have one very important thing in common: FLAVOR.




Oh, and every single recipe is suuuuuuper easy to adjust if there’s an ingredient or two that you don’t love. That’s the beauty of simple recipes made with whole foods! YAY!

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Get ready to change your life

If you’re tired of seeing WHAT to do with little to no guidance on HOW to do it, this is for you.

If you’re sick of feeling discouraged when you look at a meal plan because it’s too hard to “stick” to, this is for you.

Over the next 90 days, you’re going dig deep and really get to know yourself. You’re going to learn about your body like never before. And you’re going to make changes that last for life.

Are you ready?!?!!! WELL I AM READY FOR YOU!!!


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