MEAL 1 (6:00 AM)
MEAL 2 (9:00 AM)
MEAL 3 (12:00 PM)
MEAL 4 (3:00 PM)
MEAL 5 (6:00 PM)
MEAL 6 (9:00 PM)


  • Consume 5-6 small meals spread throughout the day.
  • No sugar – many fruits, like bananas and watermelon, convert very quickly to glucose in your bloodstream and induce a high insulin response. Limit your fruit intake to only lemons and avocados on this eating plan.
  • No milk and try to limit dairy products.
  • No starches or grains (e.g., bread, cereal, pasta, rice, etc.) and avoid processed, packaged, and refined foods.
  • No canola, corn, or soybean oil.
  • Cook with coconut oil, avocado oil, macadamia nut oil or almond oil, or use butter or olive oil at low to moderate heat.
  • No fruit juice, soda or alcohol. Drink plenty of water instead.
  • Consume half your body weight in ounces of water every day. Squeeze fresh lemon and add a pinch of sea salt to the water.
  • For a hot drink, favor organic herbal teas such as yerba mate or green tea during the day and chamomile or peppermint tea at night. If you desire coffee in the morning, choose an organic source and consider an alkaline formula to buffer the acidity.
  • Let your hunger guide your portion size – when you are starving, eat more and when you are not as hungry, eat less. Do not count calories!
  • A great option for breakfast is leftover dinner.
  • Make sure to eat every 3 hours.
  • Vary your food/meals from day to day. Try not to consume the same food within 4 days, e.g. Day 1 – Beef, Day 2 – Poultry, Day 3 – Fish, Day 4 – Pork.
  • Favor (certified, 100%) organic vegetables; grass-fed, organic meats; and wild-caught fish and seafood.
  • Consider game meats (such as venison, ostrich, or bison) for variety.
  • Brooker’s Natural Meats selects Ontario farmers following natural and organic practices. Call 905-939-8042 or visit for more information and mention The Catanzaro Group for a discount.
  • Consume no more than 1-2 cans of tuna or salmon a week. Raincoast Trading and Vital Choice are high-quality sources.
  • Raw, organic nuts are a great way to add fiber to your breakfast to maintain stable blood sugar levels throughout the morning. is a family-run business out of British Columbia, Canada that provides unheated, non-GMO, pure organically grown foods at a fair price.
  • Insist on professional brand supplements and make sure to use a purified form of fish oil.
  • probiotic supplement taken with your meals will help maintain a healthy intestinal tract and help fight illness and disease.
  • To facilitate body fat reduction and promote optimal health, consider additional digestiveadrenal, and blood sugar support.
  • Allow one meal on the weekend as your “cheat” meal where you can eat anything you want.
  • More foods can be added to the diet after at least 4 weeks on this plan. Click here to view the following diet plan.