CFR Nutrition Guidelines

Eat meats and veggies, nuts and seeds, some fruit, little starch, no sugar

Meals: Eat at least three meals a day, always starting with a good breakfast! Each meal should start with a healthy serving of lean protein, approximately 1-2 palm size portions.  Supplement with a variety of vegetables to cover the rest of your plate and finish off with a wholesome source of fat. You can occasionally add some fruit as a side to your meal or snack.

Good sources of protein include:

  • 4-8oz of lean red meats, poultry, pork, fish
  • Eggs (2-4)


  • Unlimited quantities, add variety (2-4 types per meal)
  • Leafy greens, squash, broccoli/cauliflower, asparagus, brussels sprouts, carrots….
  • Starches don’t count ( potatoes, rice, corn, acorns, peas, beans/legumes)


  • 2-3 a day
  • nutrient dense: deep color all the way through
  • berries!, melons, stone fruits( peaches, plums and cherries)

Fat should be consumed at EVERY meal:

  • Avocado- ½- whole
  • Nuts- 1-2 open handfuls
  • Olives- 1-2 open handfuls
  • Coconut flakes- 1-2 open handfuls
  • Olive oil or coconut oil- 1-2 tablespoons

** Portion sizes will vary depending on your size and activity level- eat until you are full, just make sure you are getting all three Macro-nutrients at every meal!

Snacks:  If you need a snack, try to have a half serving size of all three of the above- protein, vegetable or fruit AND fat!

Pre-Workout: Ideal to not eat right before you workout- but if you need to eat something, try to eat something about 90 minutes before, and keep it easy to digest lean meats and fruits or veggies. It should be about the same size as a snack

Post Workout: Best to eat within 15-30 minutes of your workout. Depending on how your body responds to it, a protein shake might be a simple option, but if you are looking to keep it to whole foods, stick with another half serving of a meal. If you are using protein shakes, make sure you read the ingredients and stay away from sugar and extra additives.

Do not eat: Grains, Sugar, Alcohol, Dairy, Legumes, Processed Foods, Tobacco

sherryCFR Nutrition Guidelines