EATING FOR A SMALL WAIST AND A BIG BOOTY

8 WEEK MEAL PLAN DAISY KEECH

THE FIRST WEALTH IS
HEALTH
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THE INFORMATION PRESENTED HEREIN IS IN NO WAY INTENDED AS MEDICAL ADVICE OR TO SERVE AS A

SUBSTITUTE FOR MEDICAL COUNSELING. THE INFORMATION SHOULD BE USED IN CONJUNCTION WITH THE
GUIDANCE AND CARE OF YOUR PHYSICIAN. THE MATERIAL HEREIN IS MEANT FOR IS FOR EDUCATIONAL
PURPOSES ONLY. I AM NOT A DOCTOR. THE ADVICE TRAINING PROGRAMS AND NUTRITIONAL
INFORMATION IS MEANT FOR HEALTHY ADULTS ONLY. CONSULT YOUR PHYSICIAN BEFORE BEGINNING THIS
PROGRAM AS YOU WOULD WITH ANY EXERCISE AND NUTRITION PROGRAM. IF YOU CHOOSE NOT TO
OBTAIN THE CONSENT OF YOUR PHYSICIAN AND OR WORK WITH YOUR PHYSICIAN THROUGHOUT THE
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ON THE PART OF KEECH PEACH FITNESS THERE ARE RISKS OF INJURY OR ILLNESS THAT CAN OCCUR BECAUSE
OF YOUR USE OF THE AFOREMENTIONED INFORMATION AND YOU EXPRESSLY ASSUME SUCH RISKS AND
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RESPECTIVE AFFILIATES AS A RESULT OF ANY FUTURE PHYSICAL INJURY OR ILLNESS INCURRED IN
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YOUR OWN HEALTH AND SAFETY.
OVERVIEW

A successful diet for intense training

involves a high level of protein. This is

extremely important for muscle recovery

after intense training sessions. The food

we eat plays a large role in how we look
and feel. Focusing on healthy food intake

should be a priority with any fitness and/or

meal plan. This eating plan will lay out

how to structure your food intake for

training/non-training days, along with

meal suggestions for each day. You will

also learn how to implement intermittent

fasting to drive fat loss by lowering insulin

levels in the body.
TABLE OF CONTENTS

NUTRITION BASICS

FASTING

TRAINING DAYS

DAILY HABITS

FEMALE CALORIC NEEDS

MACRONUTRIENT BASICS

SUPPLEMENTS

8 WEEK PLAN

*BONUS SMOOTHIE RECIPE

NUTRITION BASICS
Below are some minimum requirements for your daily
nutrient intake.

Daily Minimum Targets:

High protein - 75+ grams per day
High water - 3+ liters per day
High fiber - 25+ grams per day
Low carb - less than 250 grams per day
Fasting - 12+ hours most days

Drink 3 liters of water per day (0.8 gallons)

Benefits of drinking water:
Improved hair, skin, and nails
Improved digestion
Faster metabolism
Prevent and cure headache
Mental clarity
Weight loss
Improved recovery from exercise
INTERMITTENT FASTING

On days you don’t workout, practice

intermittent fasting. There are numerous

health benefits from fasting, including

being leaner. Think of a 24 hour day like a

scale. You want to spend at least half of it
(12 hours) fasted.

This way, you’re only eating half of the

time. You’ll quickly find that 12 hours is

pretty easy, try to increase your fasting

hours to 13, 14, up to 16 hours.

This tips the scale in your favor so you are

fasting longer than you are eating each

day. The easiest way to track this is to

remember the time of the last thing you

ate at night.
FASTING

If your last meal was at 9pm, then 12

hours later is 9am. Try to start your day

with cold water, tea, or coffee. See if you
can make it to noon without consuming

calories. That would be a 15 hour fast.

There will always be conflicting views and

opinions on every type of diet. Don’t worry,

you are not starving yourself. Our bodies
are built to go long periods of time without

food.

When you break your fast, you are still

eating your normal diet, just in a shorter

window of time. Fasting also isn’t always

required.
FASTING

If you want to make breakfast on the

weekend or have plans to get brunch,

that’s OK.
You can still have a healthy day of eating

without fasting. Fasting just makes it easy

to keep your daily calorie count in check.
Try to fast on the days that work in your

schedule.
Don’t stress if you want to make a healthy

breakfast. Just keep an accurate estimate

of calories consumed. Again, when you

break your fast, you are still eating your

normal diet, just in a shorter window of

time.
TRAINING DAYS
Eat small meals and a protein supplement
on training days. A lot of people like to

workout fasted. If you do, then break your

fast at the end of your workout with a
protein shake. If you don’t like to workout
fasted or you need to workout at night,

then eat normal meals on training days to

ensure you’re getting enough calories to
repair muscle and have energy to work
hard.

Drink a protein shake immediately after

completing your workout. This is very

important timing for building muscle in the

booty. When you finish a workout, your

body is in a state where it is ready to

absorb nutrients.
TRAINING DAYS

This is the best time to feed your body with

a healthy source of protein. This will also

increase your recovery time making you
less sore from exercise. Protein is not
going to make you look super muscular. It

doesn’t work that way.

Testosterone is needed for that. Women
produce very little testosterone. Protein
will just help make sure your hard work
isn’t lost. Try to get 20-25 grams of protein

in your shake and at meals.

This amount should be enough to spike

your body into a state called protein

synthesis, meaning you’ll be in a muscle

building state for a couple hours.

TRAINING DAYS
RECOMMENDED FOODS:
Write down the foods from this list below that you
enjoy. This is an incomplete list so feel free to add any
other foods that will are healthy and will fit into these
categories.

*High protein, low carb, high fiber, low sugar, low fat.

Proteins: eggs, chicken, turkey, fish, tofu, protein

powders, beans, yogurt 

Carbs: bananas, oranges, apples, berries, spinach, kale,

broccoli, cauliflower, carrots, corn, rice, sweet potato,
yams, whole grains, quinoa, high fiber granola, oats, bell
peppers, bean chips, high fiber bread

Fats: nuts, peanut butter, almond butter, avocado,

pumpkin seeds, chia seeds 

AVOID: Don’t drink sugar filled beverages. Drink zero or

low calories beverages like water, coffee, and tea.

Protein shakes are an exception, they have calories, but

in the form of protein needed for muscle repair. Avoid
added sugars in foods as well.

*Always look for low sugar options or alternatives

when eating or drinking. Consuming sugar basically
turns off your bodies fat-burning capabilities until the
sugar in the bloodstream is stored or burned.
DAILY HABITS
Drink a liter of cold water first thing in the morning.
Drinking cold water increases your metabolism for the
next hour. Cold water causes a slightly greater increase
because your body has to reheat to its normal body
temperature.

Consuming caffeine. Coffee or tea with a fairly high

caffeine content increases your metabolism and
increases your energy levels. Caffeine is thermogenic,
meaning it stimulates metabolism and produces heat.

Eat iron-rich foods like spinach, beans, and meats.

Consider a supplement if your iron levels are low. Iron
deficiency is more common in women.

Replace candy with fruits. If you have a sweet tooth, stop

eating candy and buy strawberries, blueberries,
raspberries, blackberries, watermelon, bananas, etc. The
fructose from fruits is healthier than processed sugar,
there’s also vitamins and minerals.
FEMALE CALORIC NEEDS
There are many calorie calculator websites available.
Google “caloric needs calculator” and enter your
personal info into a few of them to get an estimate of
how many calories you need per day.
When you first start estimating your daily caloric intake,
download a calorie tracker app. There are many great
apps out there with thousands of foods already saved to
a list. Making it easy to look up the food you ate and
track it.
Using an app to track your food can be a little time
consuming in the beginning, but you get faster as you
use it. It's an important step in learning portion sizes
and education on what a healthy day of eating looks like.
Don’t stress if your numbers aren't perfect.
These are just estimates. Just try to get close to your
recommended daily amount each day. Use the tracking
to make improvements.

Here are two suggestions for a calorie calculator:

https://snackmacro.com/pages/macro-calculator
https://www.calculator.net/macro-calculator.html
FEMALE CALORIC NEEDS
MACRONUTRIENT BASICS:
Protein 1 gram = 4 calories
Carbohydrate 1 gram = 4 calories
Fat 1 gram = 9 calories
Alcohol 1 gram = 7 calories
A good breakdown of daily macros is 30% protein, 45%
carbs, 25% fats.

TEF (thermic effect of food)

Protein 15-30%
Carbs 5-10%
Fats 0-3%

The thermic effect of food is the fact that your

metabolism is slightly stimulated by eating and digesting
food. Don’t be afraid to eat. Just make sure your choices
are healthy and you have an estimate of the calories and
macronutrients necessary for your energy output for
that day.
FEMALE CALORIC NEEDS
Here are some daily Macro nutrient examples:
Daisy’s Stats | Female | Age 20 | 5,6” |123 lbs
Active Lifestyle: 1,900-2,100 calories per day
Protein: 155 g
Carb: 235 g
Fat: 55 g
EX. BODY TYPE 1| Female | Age 20 | 5’1” | 100 lb
Active lifestyle: 1,700 - 1,900 calories per day
Protein: 135 g
Carb: 200 g
Fat: 50 g
EX. BODY TYPE 2 | Female | Age 20 | 5’5” | 110` lb
Active lifestyle: 1,800 - 2,000 calories per day
Protein: 140 g
Carb: 220 g
Fat: 55 g
EX. BODY TYPE 3 | Female | Age 20 | 5’9” | 130` lb
Active lifestyle: 2,000 - 2,200 calories per day
Protein: 165 g
Carb: 250 g
Fat: 60 g
SUPPLEMENTS
PROTEIN POWDER
There are many great products out there. Just make sure
to check the nutrition label. Looking for something with
20+ grams of protein per serving.
Also look for, less than 5 grams of carbs and added
sugars. Less than 5 grams of fat. You are basically
looking for a powder that is almost pure protein. The
safest flavors are generally chocolate or vanilla. The fruit
flavors can often taste very artificial.

FIBER POWDER
Just like protein powder, the brand of fiber powder you
choose isn’t as important as the contents of it. There are
many healthy brands available.
Try to find something unflavored to add to your protein
shakes. The nutrition label should have less than 50
calories per serving. It should have 5+ grams of fiber per
serving.
8 WEEK PLAN
INTRO
Each day of this diet will have contain about 1,000
calories of healthy food examples. Depending on how
much the caloric calculators estimated you need, add in
your favorite healthy foods to meet your needs, or just
make the recommended meals slightly larger to meet
needs.
Even if you’re very small, you will likely need over 1,000
calories daily. Eating too little calories hurts your
metabolism and makes having a healthy weight harder
in the future. Remeber, in order to grow your booty
muscles you need to properly fuel your body.

TRAINING DAYS:
Protein smoothie after workout
100+ grams of protein
Eat the higher end of your recommended daily
calories
REST DAYS:
Fast 12+ hours
75+ grams of protein
Break the fast with a healthy meal like a salad
Eat the lower end of your recommended daily
calories
*If you like the protein smoothies, they can be used as a
meal on non-training days. Eat the lower end of your
recommended daily calories.
8 WEEK PLAN
KEEP IN MIND
Each day has 2 suggested healthy meals. Workout days
have 2 suggested meals and the post workout protein
smoothie. A snack or a 3rd meal can be added to the
day to reach your caloric needs.
The suggested diet plan only reaches ~1000 calories on
purpose. So you have some choice on what you add to
make it your own.
On workout days, the added protein smoothie will take
the day to ~1,450 calories. If you are very small and your
recommended daily caloric intake is less than that,
simply eat slightly smaller portions of everything
recommended.
 RECOVERY SMOOTHIE
*This Smoothie can be used post workout and/or as
a meal replacement.

1/2 Small Avocado1

Handful Spinach
1/3 Frozen Banana chunk
1 Frozen Strawberry
1/2 Cup Yogurt
1/2 Cup Lactose Free Milk, Oat Milk, or Almond Milk
1 Cup Water
2-3 Ice Cubes
2-3 Dashes of Cinnamon
1 Scoop Protein Powder
1 Scoop Fiber Powder

Spend a little money on a good blender. It will make

your life so much easier with a powerful blender. 
Blend to a smooth, creamy texture. The flavor is
strawberry, banana, and cinnamon with whatever
flavor of protein you use.

Typically use chocolate or vanilla protein powder.

The fruits can easily be changed for different flavors.
Blending proteins, fats, and carbohydrates together is
considered "pre-digested" and absorbs faster. Which
makes this a perfect post-workout shake.

Smoothie Stats:
Protein | 35 grams
BONUS Carbohydrate | 45 grams
Fat | 15 grams
Calories | 455 calories
WEEKS 1 - 2 MEALS
MONDAY: Workout  A
Meal 1: coffee, banana, 3 eggs
Post workout: protein smoothie
Meal 2: large chicken salad

TUESDAY: Rest Day

Meal 1: tea, almonds, oats, cinnamon, strawberries, milk
(lactose-free, almond, oat)
Meal 2: carrots, broccoli, cauliflower, hummus, avocado

WEDNESDAY: Workout B
Meal 1: coffee, quesadilla (2 eggs, turkey, high fiber
tortilla, cottage cheese)
Post workout: protein smoothie
Meal 2: large chicken salad

THURSDAY: Rest Day

Meal 1: tea, raspberries, blueberries, high-fiber granola,
nut butter, Greek yogurt
Meal 2: avocado, 2 eggs, bell peppers, bean chips, salsa

FRIDAY: Workout C
Meal 1: coffee, nut butter, high-fiber toast, mandarin
oranges
Post workout: protein smoothie
Meal 2: veggie stir-fry, chicken or beef
WEEKS 1 - 2 MEALS
SATURDAY: Rest Day
Meal 1: tea, pecans, walnuts, raspberries, blackberries,
Greek yogurt
Meal 2: stuffed bell pepper, chicken or beef, salsa,
cottage cheese, beans, rice

SUNDAY: Recovery
Meal 1: green smoothie, milk, spinach, banana, nut
butter, chia seeds, honey
Meal 2: tacos, high-fiber tortilla, turkey or chicken,
shredded cheese, guacamole

DON'T FORGET!
Each day has 2 suggested healthy meals. Workout days
have 2 suggested meals and the post workout protein
smoothie. A snack or a 3rd meal can be added to the day to
reach your caloric needs and give you the ability to learn
the process of choosing the correct foods for fuel.
WEEKS 3 - 4 MEALS
MONDAY: Workout  A
Meal 1: coffee, nut butter, apple
Post workout: protein smoothie
Meal 2: tilapia or salmon, cooked broccoli & cauliflower

TUESDAY: Rest Day

Meal 1: avocado toast, 1 egg, chopped tomato
Meal 2: honey walnut shrimp, rice, cooked carrots

WEDNESDAY: Workout B
Meal 1: Canadian bacon or turkey bacon, 2 eggs, diced
garlic, onions
Post workout: protein smoothie
Meal 2: chicken casserole, chopped bell peppers, wild
rice, pumpkin seeds

THURSDAY: Rest Day

Meal 1: oats, milk, greek yogurt, chopped banana,
strawberries, cinnamon, honey
Meal 2: baked salmon, parmesan cauliflower, green
beans

FRIDAY: Workout C
Meal 1: scrambled eggs, diced bell peppers, onions,
sausage
Post workout: protein smoothie
Meal 2: grilled chicken, avocado, red bell peppers,
brown rice bowl
WEEKS 3 - 4 MEALS
SATURDAY: Rest Day
Meal 1: granola, walnuts, honey, greek yogurt, berries,
cinnamon
Meal 2: ground turkey, chili beans, chopped garlic and
onions

SUNDAY: Recovery
Meal 1: protein pancakes, oats, protein powder, 2 eggs,
banana, milk, cinnamon
Meal 2: chicken tacos: avocados, black beans, corn,
cottage cheese

DON'T FORGET!
Each day has 2 suggested healthy meals. Workout days
have 2 suggested meals and the post workout protein
smoothie. A snack or a 3rd meal can be added to the day to
reach your caloric needs and give you the ability to learn
the process of choosing the correct foods for fuel.
WEEKS 5 - 6 MEALS
MONDAY: Workout A
Meal 1: coffee, banana, 3 eggs
Post workout: protein smoothie
Meal 2: large chicken salad

TUESDAY: Rest Day

Meal 1: tea, almonds, oats, cinnamon, strawberries, milk
(lactose-free, almond, oat)
Meal 2: carrots, broccoli, cauliflower, hummus, avocado

WEDNESDAY: Workout B
Meal 1: coffee, quesadilla (2 eggs, turkey, high fiber
tortilla, cottage cheese)
Post workout: protein smoothie
Meal 2: large chicken salad

THURSDAY: Rest Day

Meal 1: tea, raspberries, blueberries, high-fiber granola,
nut butter, Greek yogurt
Meal 2: avocado, 2 eggs, bell peppers, bean chips, salsa

FRIDAY: Workout C
Meal 1: coffee, nut butter, high-fiber toast, mandarin
oranges
Post workout: protein smoothie
Meal 2: veggie stir-fry, chicken or beef
WEEKS 5 - 6 MEALS
SATURDAY: Rest Day
Meal 1: tea, pecans, walnuts, raspberries, blackberries,
Greek yogurt
Meal 2: stuffed bell pepper, chicken or beef, salsa,
cottage cheese, beans, rice

SUNDAY: Recovery
Meal 1: green smoothie, milk, spinach, banana, nut
butter, chia seeds, honey
Meal 2: tacos, high-fiber tortilla, turkey or chicken,
shredded cheese, guacamole

DON'T FORGET!
Each day has 2 suggested healthy meals. Workout days
have 2 suggested meals and the post workout protein
smoothie. A snack or a 3rd meal can be added to the day to
reach your caloric needs and give you the ability to learn
the process of choosing the correct foods for fuel.
WEEKS 7 - 8 MEALS
MONDAY: Workout  A
Meal 1: coffee, nut butter, apple
Post workout: protein smoothie
Meal 2: tilapia or salmon, cooked broccoli & cauliflower

TUESDAY: Rest Day

Meal 1: avocado toast, 1 egg, chopped tomato
Meal 2: honey walnut shrimp, rice, cooked carrots

WEDNESDAY: Workout B
Meal 1: Canadian bacon or turkey bacon, 2 eggs, diced
garlic, onions
Post workout: protein smoothie
Meal 2: chicken casserole, chopped bell peppers, wild
rice, pumpkin seeds

THURSDAY: Rest Day

Meal 1: oats, milk, greek yogurt, chopped banana,
strawberries, cinnamon, honey
Meal 2: baked salmon, parmesan cauliflower, green
beans

FRIDAY: Workout C
Meal 1: scrambled eggs, diced bell peppers, onions,
sausage
Post workout: protein smoothie
Meal 2: grilled chicken, avocado, red bell peppers,
brown rice bowl
WEEKS 7 - 8 MEALS
SATURDAY: Rest Day
Meal 1: granola, walnuts, honey, greek yogurt, berries,
cinnamon
Meal 2: ground turkey, chili beans, chopped garlic and
onions

SUNDAY: Recovery
Meal 1: protein pancakes, oats, protein powder, 2 eggs,
banana, milk, cinnamon
Meal 2: chicken tacos: avocados, black beans, corn,
cottage cheese

DON'T FORGET!
Each day has 2 suggested healthy meals. Workout days
have 2 suggested meals and the post workout protein
smoothie. A snack or a 3rd meal can be added to the day to
reach your caloric needs and give you the ability to learn
the process of choosing the correct foods for fuel.
Make sure to Tag Daisy on Instagram in all of your workout videos!
#keechpeach to be reposted !
 MADE WITH

Daisy Keech