The present invention is a method for losing weight and optimizing body composition comprising the steps of eating five meals a day with 1 serving of vegetables or fruit, complex carbohydrate, and lean protein for approximately 300 calories per meal at ranges of 25-35% protein, 50-55% carbohydrate, 15-20% fat with six to seven grams of fiber for a total of 1,500 calories per day for women. The method also comprises a method for losing weight and optimizing body composition for men comprising the steps of eating five meals a day every 2½ to 3½ hours consisting of 1½ servings of vegetables or fruit, complex carbohydrate, and lean protein for 450 calories per meal at 25-35% protein, 50-55% carbohydrate, and 15-20% fat with nine to ten grams of fiber for a total of 2,250 calories per day.
