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CFMC Level 1 Nutrition System

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Level 1 Nutrition System

  • Aim for 3-4 meals/day with 3-4 hours separating them. If you are larger or want to add muscle, aim for 4 meals.  If you are smaller or want to drop body fat, aim for 3 meals per day.
  • For all meals not immediately following an intense workout, follow the Anytime Plate on the following pages.
  • For your meal immediately following an intense workout, follow the Post Workout Plate on the following pages.
  • Use the portion size guide to build your meals for both the Anytime Meals and the Post Workout Meals. Note that there is a difference between men and women’s portion sizes.
  • Use the food lists on the following pages to guide your food choices
  • It is very difficult to follow this plan if you do not take the time to prepare your meals. Setting one or two days per week as your meal prep days usually works best.  Cook up a ton of meat, veggies, carb sources, etc.  Try new recipes.  You don’t have to eat bland food.   Portion out your meals into Tupperware containers and have them ready to eat during the day.  You can still cook breakfast and dinner if you like, but these prepared meals will be life savers on busy days.
  • Drink half of your body weight in ounces of water every day. For example, a 200lb person would drink 100 ounces of water throughout the day.
  • Sleep 7-9 hours every night.
  • Take time to wind down and relax each day especially if you work a high stress job.
  • Exercise at least 5 hours/week. In addition to that, stay physically active.  Go for walks, be on your feet more often, and seek out opportunities to be active.  If you have an office job where you have to sit for long periods of time, take a couple of minutes every hour to take a walk, do some stretches/body weight movements.  You could even make the move to a stand up desk.
  • You must be consistent with this plan in order to get results! If you kinda follow this plan, you will kinda get results.
  • Monitor your weight and adjust these portions in accordance to your goals.  For fat loss, if you are losing 1-2 pounds per week, stick to this plan.  If you are not losing weight, slowly decrease the portion sizes that are listed here.
  • Remember this is a starting point for you to begin a healthy lifestyle. Once these habits become routine and you want to dial it in further, there are more advanced nutrition systems that you can progress toward.  For a diet designed specifically for you along with access to your own personal nutrition coach, check out our one on one nutrition coaching service.


Food List


  • Protein Powder
  • Chicken Breast
  • Eggs
  • Steak
  • Pork
  • Game (Bison, Buffalo, Elk)
  • Ground Beef or Turkey (>93% lean)
  • Lean Fish (Tilapia, Red Snapper, Cod, etc.)
  • Salmon
  • Tofu
  • Tuna (Fresh or packed in water)
  • Turkey Breast
  • Nonfat plain Greek Yogurt
  • Low Fat Cottage Cheese


  • Asparagus
  • Broccoli
  • Brussels Sprouts
  • Cauliflower
  • Celery
  • Cucumber
  • Dark Leafy Greens (Spinach, Kale, Swiss Chard, Collard, etc.)
  • Eggplant
  • Green Beans
  • Onion
  • Peppers
  • Salad Greens (Spring Mix, Romaine, etc.)
  • Tomato
  • Zucchini/Squash

Fruit – Count towards Carbs

  • Apple
  • Banana
  • Berries (strawberries, blackberries, raspberries, blueberries, etc.)
  • Cantaloupe
  • Citrus Fruits (orange, tangerine, grapefruit, etc.)
  • Grapes
  • Kiwi
  • Mango
  • Melon
  • Pear
  • Pineapple

Healthy Fats

  • Avocado
  • Nut Butter (No added sugar, oil or salt)
  • Nuts or seeds (raw or roasted – no added sugar, oil or salt)
  • Oil (extra-virgin olive, canola, coconut, flaxseed, grapeseed)

Starchy Carbs

  • Sweet Potatoes/White potatoes
  • Brown/white/wild/jasmine Rice
  • Oats/ Buckwheat/Cream of wheat
  • Quinoa/Couscous
  • Whole grain bread/tortillas/English muffins
  • Whole wheat pasta
  • Squash/corn
  • Beans, Edamame, Lentils, Peas