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)
  • Cottage/Ricotta Cheese
  • Mixed Berries
  • Chopped Walnuts


  • Consume a minimum of 6 meals spread throughout the day.
  • Choose different color vegetables on a daily basis.
  • Consume low glycemic fruits such as apples, grapefruit, oranges, and peaches before your workout, and high glycemic fruits such as tropical fruits (e.g., bananas, pineapples, mangos, and papayas) directly after your workout.
  • Choose organic milk and dairy products.
  • 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 very hungry, eat more and when you are not as hungry, eat less.
  • A great option for breakfast is leftover dinner.
  • Make sure to eat every 3 hours.
  • You can divide bigger portions of breakfast, lunch and dinner in half and spread them over 6 meals if you wish.
  • For convenience, a protein and fiber shake can replace a solid meal when necessary.
  • Vary your food/meals from day to day. Try not to consume the same food within a 4-day period. Click here to see a sample food rotation plan.
  • 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 farmers within Ontario that follow 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.