Copyright 2017...The faster you create this new habit, the faster you will lose weight, tone up and see results. Trust me on this. If you are starting out, work your way up to five

Copyright 2017 – Kelsey Byers Fitness, LLC. – Visit www.kelseybyers.com

http://www.kelseybyers.com/


Welcome to my Healthy Eating Starter Guide.

When I was starting my journey to lose fifty pounds, I didn’t know where to start or what really worked.

Unlike some of my friends, I was never the “dieting type.” That just sounded miserable and limited to

me. I love food far too much to restrict myself. I knew if I really wanted lasting results, I would have to

make a healthy lifestyle change. I started this journey when I was still in college, so most of what I’ve

learned has been through trial and error. There weren’t near the resources then that we have today.

When I was starting, I committed to working out just three days per week. I didn’t want to burn out.

I soon learned that nutrition determines 80-90% of our results. By just limiting both going out to eat and

drinking alcohol, the pounds and inches started dropping.

Once I eventually lost the fifty pounds, I started really studying healthy nutrition and portion sizes. I

really wanted to see what my body could do given the exact nutrients it needed.

It took me years to figure out the knowledge in this e-book. My hope is that you take what I learned and

implement it into your life to get fast results.

Just remember, it’s not an “all or nothing” mentality. You can still have foods you love in moderation. I

have a feeling your body will start craving nutritious food once you develop healthy habits like I did.

Enjoy!

Love, Kelsey

Disclaimer: This is a generic meal guide. For a specific meal plan to meet your macros and goals, I will be happy to recommend a certified nutritionist.



NUTRITION Don’t diet. Eat for your goals. Food is FUEL, not entertainment. That was a tough lesson for me to learn. My life once revolved around food and happy hours. I was also 50 pounds heavier. While it’s okay to enjoy treats you love, you have to find that moderation for yourself. It’s also smart to choose treats that don’t send you into a downhill spiral.

Don’t be afraid of food. Eating the right foods frequently will actually speed up your metabolism and burn fat. We are not restricting carbs or “dieting” here. We are learning how to eat for life.

If you grasp one thing from my plan, I hope it is this:

Eating every 3 hours, at least 5 meals per day will speed up your metabolism. You must do this in order to be successful with the program. I have been eating this way for years and it works like a charm. I have seen people of all ages succeed with this type of meal plan. However, eating the right types of food and portion sizes for your activity level is key to reaching your goals.

Recommendation: Buy a digital food scale and use measuring cups to weigh food. This is so important to your success. You can hold or gain weight if you under-eat or over-eat.

Rules for Success with Fat Loss:

1. MOST IMPORTANT: Eat every 3 hours, 5-6 meals per day.

Don’t go longer than 3 hours between meals. Eat 5 meals minimum for best results. You can eat every 2.5 hours if

you want, but if you are hungry every 2 hours, it probably means you aren’t eating enough and it’s time to increase

your portion sizes.

2. Each meal should consist of a lean protein, carbohydrate and veggie. Add in healthy fats in moderation. Try to

eat vegetables almost every meal. They keep you feeling full longer.

3. Track your sugar intake. I recommend keeping your daily sugar intake under 50 grams in order to stay successful

with your goals. Do not count sugar that occurs naturally in fruit or vegetables. I do not recommend drinking juice,

as it typically has lots of added sugar.

4. Stay hydrated – 100-128 ounces of water per day. Tea and coffee are fine, too.

Note: If you are not accustomed to eating much throughout the day, this will be a big change for you and it will

seem like a lot of food at first. I have been there. You have to trust the process.

The faster you create this new habit, the faster you will lose weight, tone up and see results. Trust me on this. If

you are starting out, work your way up to five meals a day during the first few weeks. Your body will start to feel

hungry. Consistency is everything and you determine your results.



CRAVINGS

If you find yourself constantly having cravings, it’s most likely because you are not eating enough during the day.

Also, if you’re struggling with sugar cravings, just remember this: YOU CRAVE WHAT YOU CONSUME. It doesn’t

mean you can’t have that cupcake on the weekend, but just be aware you might fight some cravings for a few days

after. If it’s “that time of the month” I might have a few bites of dark chocolate and that usually does the trick.

Keeping your meals on point will solve your cravings problem if you eat enough as discussed in this e-book. I used

to be the world’s worst about ordering a sugar drink, a meal AND a dessert at a restaurant. Once I took control of

my nutrition all that changed.

BASIC FOOD MEASURING:

If you are just starting out, I would start measuring your food using this method. You don’t want to get

overwhelmed and quit. I want you to stick with this. In the beginning of my journey, I wouldn’t have stuck with

anything that required calorie or macro counting. That’s why I give you this simple way to start off if you’re

wanting to keep things easy and be successful with your goals. However, if you have done the “eyeball” method

and you aren’t seeing results, I would definitely buy a digital food scale and start weighing your portions.

Each meal should consist of the following:

• Protein the size of your palm

• Complex carbohydrate the size of your fist

• A serving of vegetables the size of one to two cupped handfuls (when possible)

And:

• Add one to two cupped handful size portions of healthy fat per day

Another Option:

• A meal replacement shake (limit to twice per day)

Calculating Calories: The best way to determine the calories your body needs for training is to take your goal weight and multiply it by 10. Then add 300-400 calories for training. For example, if your goal weight for this month is 120 pounds, take 120 x 10 = 1,200. 1,200 calories is what your body needs to function. Then add 300 to 400 more calories for training, which brings us to 1,500 - 1,600 daily calories needed.

If you do not want to lose weight and just want to maintain your weight to build muscle and get leaner, just use your current weight multiplied by 10, then add 300 - 400 calories for training. For example, I weigh 145 and I’m happy at that weight. 145 x 10 = 1,450 + 400 = 1,850 calories needed per day.

Note: that doesn’t mean to go out and eat junk food every 3 hours, the quality of your calories makes the biggest difference. Remember, you cannot out train a bad nutrition plan.



DON’T WEIGH YOURSELF Weighing yourself constantly can get discouraging. I can gain/lose five pounds in a week from sodium intake alone. Scale weight can be misleading. Do not let the number on the scale determine your progress.

Fact: when going on a restrictive diet, you can lose muscle which will reflect a number decrease on the scale. This is not what you want. It’s better to lose fat and inches. That way you are toned and smaller.

See these photos? I weighed 140 pounds in both photos. However, the difference in body fat was 24% (left) and 15% (right). That’s a difference in a size 10 jeans and a size 4. This is a result of healthy eating and consistent training for 3-4 months. Muscle takes up less space than fat. I hope these photos show you that obsessing about the scale is not worth it. During this transformation, if I had weighed myself daily, I might have gotten discouraged and quit.

If you “do your time” and focus on your nutrition, you will see results. I promise! This transformation was possible with healthy eating (every 3 hours, 5 meals a day) all week with one treat meal on the weekend.



EATING SCHEDULE Check out the schedule below. This is an example of how to time your meals. If you are not accustomed to this meal frequency, it may take some time to ease into it. I know when I started eating every few hours, I constantly felt “full.” I started out eating four meals, then a week or two later, adding a fifth meal.

TIPS:

Set a timer on your phone for every 2.5 hours. That way you know you have 30 minutes to eat.

Plan ahead – meal prepping and meal replacement shakes & bars are the easiest way to stick with it.

Journal – Write your meal times and portions in a planner. This helps you have a realistic view of how well you are actually doing. Our memories can deceive us. If you are not seeing progress in 2 weeks, you can look back and actually see how well you ate.

Try to eat within 30-60 minutes of waking in the morning. If you’re a coffee drinker, eat before you have coffee. It’s a natural diuretic and can suppress your appetite. This is not good for fat loss.

WHAT TO EAT AND HOW MUCH

To succeed in this program, you must focus 100% on nutrition. If you are not accustomed to eating

frequently, set an alarm on your phone to remind you. Frequent eating (with the right portions) will

increase your metabolism. This is the MOST important part.

The goal is to eat every 3 hours, 5 meals a day.

Aim for 20-25g protein and carbs per meal. Add in veggies when possible.

Choose a lean protein and carb at each meal with healthy fats in moderation.

Drink 100 – 128 ounces of water per day.

Keep sugar intake under 50g per day, not counting sugar in fruits or veggies.

Aim for only 1 cheat meal per week or every other week.

Note: A cheat meal can be anything you want. I count meals at restaurants as cheats because you never

know what butters, oils, marinades or cream sauces they are cooking with. Limiting going out to eat will

save you money and help you lose body fat faster.



BUILDING YOUR MEALS

Choose one of the following categories from the grocery list above for each meal. Mix things up to keep

yourself from getting bored! If you are hungry after meal 5, feel free to add a meal 6.

I typically choose a protein, carbohydrate and vegetable portion at each meal. For healthy fats, I tend to

eat 1-2 servings per day. It is very easy to over-eat fats so be mindful. For example, 2 tablespoons of

peanut butter has about 16g of fat.

Portion Sizes: Aim for 20-25g of protein and carbs per meal (not counting veggies). For healthy fats, aim for 1-2

servings per day.

CHEAT SHEET:

Here are some quick reference portions that will help make your life easier. Be sure to use a digital food

scale and measuring cups to make sure you are eating enough or not over eating. Weigh most food after

cooking except oatmeal and grits.

Protein Portions: (20-25g)

Eggs: 4-5 egg whites or ¾ cup liquid egg whites

Meat: 4-5 ounces

*Note: for any other protein source, aim for 20-25g of protein per meal.

Carbohydrate Portions: (20-25g)

Baked potato, sweet potato or hash browns: 4-5 oz

Rice or beans: ½ cup – ¾ cup

Corn tortillas: 2

Oatmeal: ½ cup (measured dry)

Grits: ½ cup or 1.5 packages

Bread: 1-2 slices

1 Medium apple (25g carbs)

1 banana (27g carbs)

1 cup blueberries (21g carbs)

Note: You can google search any food “how many carbs in _____” and add items to your cheat sheet.

Veggies:

You can get veggies unlimited except for peas and corn. You need to measure those out for your carb

portion because they are more carb-dense. Also, edamame is a bean so be sure to measure those out as

well.

On the next page you will find my clean eating grocery list. You are certainly not limited to these foods,

but this is a great place to start. I encourage you to print it off for your fridge as a reminder.





Calories:

To determine the number of calories you need, take your goal weight x 10. Then add 300 extra calories

for training. Since I train consistently about five days per week, I typically eat the same number of

calories daily.

Macronutrients aka Macros:

You are welcome to track your macros in an app like MyFitnessPal. I have a beginner’s macro guide on

my website if you want to start. Many people love tracking macros daily, while it overwhelms others.

Note: If you want to track your macros, stick to a 40-40-20 (40% protein, 40% carbs and 20% fat) plan or

40-30-30. If you want to get your nutrition down to a science, you can figure out how much protein,

carbs and fats you need daily.

Carbs:

Many people seem to be afraid to eat carbs. We actually need complex carbs for energy. Simple carbs

like candy, chips, ice cream, white bread, white pasta, etc are those we want to limit. Your body burns

MORE CALORIES when you eat COMPLEX CARBS. Yay! Choose a carbohydrate from my healthy grocery

list to stay successful.

Sugar:

It is not necessary or realistic to cut out sugar. Keep your sugar intake under about 50 grams daily to stay

successful with your weight loss goals. Not sure where you fall? Track your intake for a few days. You

don’t have to count sugar found naturally in fruits or veggies. Everything else counts!



Here is a sample meal guide to give you an idea of how I eat. I also share some of my favorite lean

recipes. For more, check out my cook book on my site. Enjoy!



Ingredients:

2 cups cooked Spanish rice

2 cups cooked chicken

1.5 cups of egg whites

¼ cup diced purple onion

¼ cup diced red bell pepper

¼ cup diced green bell pepper

1 small diced jalapeno

2 tablespoons lemon pepper

1 packet salt-free taco seasoning Fat-free Italian

dressing

Instructions:

1. Marinate 1 pound of raw chicken in fat free Italian

dressing (use bowl or freezer bag).

2. Marinate chicken for at least 2 hours.

3. Cook marinated chicken stove top at medium heat until fully cooked.

4. Add 2 tablespoons of lemon pepper to chicken as it cooks.

5. Cook Spanish rice mix following the directions on your favorite package (we used Knorr’s

Spanish rice).

6. Once cooked, cube chicken into small bite-sized pieces and preheat oven to 400 degrees. 7.

In a medium sized mixing bowl, add 2 cups cooked rice, 2 cups diced cooked chicken, 1.5

cups egg whites, ¼ diced purple onion, ¼ diced red bell pepper, ¼ diced green bell pepper, 1

small diced jalapeno, 1 tablespoon salt-free taco seasoning – stir with a spoon until blended.

8. Lightly spray 12-cup muffin pan with non-stick cooking spray.

9. Evenly distribute mixture into 12-cup muffin pan.

10. Place pan in oven and cook for 13 min at 400 degrees.

11. Remove pan carefully, let cool and enjoy!

Note: These are also great topped with your favorite salsa or hot sauce!

Nutrition Facts: 3 muffins: 1.5g fat, 217 calories, 27g carbs, 21g protein



Nutrition Facts: Serving Size: 5 muffins: 0g fat, 215 calories, 35g carbs, 20g protein

Ingredients:

¼ cup diced jalapeno



3 cups thawed hash browns ( we buy the frozen bags)

2 cups egg whites

A dash of salt and pepper

Instructions:

1 . Preheat oven 400 degrees .

. Lightly spray 12 2 - cup muffin pan with non - stick cooking

spray .

3 . In a medium - sized mixing bowl, add these ingredients: ¼

cup diced jalapeno, ¼ cu p diced red bell peppers, ¼ cup

diced green bell pepper, 3 cups hash browns and 2 cups egg

whites, add a dash of salt and pepper. Stir with a spoon .

12 . Evenly distribute muffin mixture into 4 - cup muffin pan .

5 . Cook in oven for 13 - 20 minutes or until full cooked .

6 . Remove from oven, allow to cool and enjoy !



Ingredients:

2 cups of old fashioned oatmeal

2 cups of egg whites

½ teaspoon vanilla extract

1 teaspoon baking powder

⅛ cup of sweetener (we used monk fruit)

¼ cup blueberries

Instructions:

(You will add the blueberries after the muffin batter is mixed.)

1. Preheat oven to 375 degrees.

2. Lightly spray a 12-cup muffin pan with cooking spray.

3. Pour 2 cups of old fashioned oatmeal in a blender.

3. Add the additional ingredients excluding the blueberries.

4. Blend the mixture and pour into a mixing bowl.

5. Add the ¼ cup of blueberries and stir with a spoon.

6. Evenly distribute the muffin mix to the muffin tray.

7. Cook at 375 degrees for 27 minutes.

Nutrition Facts: Serving size for three muffins, 3g fat, 204 calories, 30g carbs, 15g protein



spray.

3. Cook 4 strips of bacon stove top until crispy; tear or cut into bite-sized pieces.

4. In a medium-sized mixing bowl, add these ingredients: ¼ cup diced jalapeno, ¼ cup diced red

bell peppers, ¼ cup diced green bell pepper, 3 cups hash browns and 2 cups egg whites, add

a dash of salt and pepper. Add bacon pieces to mixture. Stir with a spoon.

4. Evenly distribute muffin mixture into 12-cup muffin pan.

5. Cook in oven for 13-20 minutes or until full cooked.

6. Remove from oven, allow to cool and enjoy!

Nutrition Facts: Serving Size 4 muffins: 2.4g fat, 212 calories, 28g carbs, 20g protein

Ingredients:

¼ cup diced jalapeno



3 cups thawed hash browns ( we buy the frozen bags)

2 cups egg whites

A dash of salt and pepper

½ teaspoon garlic

½ teaspoon oregano

4 strips of turkey bacon

Instructions:

1 . Preheat oven 400 degrees .

2 . Lightly spray 12 - cup muffin pan with non - stick cooking



Ingredients:

1 cup of quinoa

1 28 oz can organic fire roasted diced tomatoes

1 can mild rotel

2 cans (6 oz) organic tomato paste

2 cans organic kidney beans

1 can black beans (low sodium, rinsed)

2 cups chicken broth (low sodium)

1 teaspoon onion powder

1 teaspoon garlic

1 teaspoon chipotle

1 teaspoon cayenne pepper

1 teaspoon chili powder

½ green bell pepper (chopped)

¼ cup diced red onion

1 teaspoon extra virgin olive oil

1 medium diced jalapeno (optional)

3 pounds extra lean turkey 1

cup water

Instructions:

1. Lightly spray a pan with non-stick cooking spray.

2. Brown 3 pounds extra-lean ground turkey in a large pan.

3. Once turkey is cooked, add all ingredients above to your crockpot.

4. Stir thoroughly and mix all ingredients together.

5. Cook in crockpot on high heat for 3 hours, stir every hour.

6. Pour 1-2 cups serving size into a bowl and enjoy.

For my fitness folks: if you are measuring your portions, you can leave the meat separate and

cook the other ingredients together. When everything has cooked, measure 4-5 ounces of meat

and about ¾ cup of the soup and mix it in your serving bowl for a meal. This is great for meal

prep!

Nutrition Facts: Serving Size: 1 cup of chili: 2g fat, 218 calories, 22g carbs, 30g protein



Ingredients:

1 package whole wheat tortillas (need 2 per person)

3 pounds organic raw chicken breast

Green chili peppers (4oz. can)

1.5 teaspoons garlic

1 teaspoon cumin

½ teaspoon chipotle

1.5 cups non-fat greek yogurt

2 cans of red enchilada sauce

¼ cup chopped onions

1 large diced jalapeño

Instructions:

1. Bake chicken breast in oven: Preheat the oven at 375 degrees.

2. Cover a cooking sheet with foil and lightly spray the foil with non-stick cooking spray. Place

the chicken breasts on the cooking sheet unseasoned. Cook for 23 minutes.

(While the chicken is cooking prepare the other ingredients)

3. Add 1.5 cups of non-fat greek yogurt to a medium-sized mixing bowl.

4. Add the following ingredients and stir: 4 oz can green chili peppers, 1.5 tsp. garlic, 1 tsp.

cumin, ½ tsp. chipotle.

5. Once the chicken is fully cooked, using a knife and fork, shred the chicken and add it to the

non-fat greek yogurt mix you just prepared. Stir.

6. In a separate bowl add the 2 cans of red enchilada sauce, ¼ cup onions and diced jalapeño.

Stir with a spoon and set to the side. You will need this later.

7. Now that your ingredients are prepared, lightly spray the inside of your crockpot with

nonstick cooking spray. You will be adding the enchiladas to the crockpot.

8. When making the enchiladas, place a whole wheat tortilla on a flat surface. Add 2-3 heaping

tablespoons of the chicken mixture to the center of the tortilla. Roll the tortilla and place

the "flap side" down in the crockpot. (This will keep the tortilla from opening.) Repeat this

process until the bottom of your crockpot is lined with enchiladas.


Documents

Copyright 2017...The faster you create this new habit, the faster you will lose weight, tone up and see results. Trust me on this. If you are starting out, work your way up to five