You don't need a book to follow a good diet, regardless how many meals a day it suggests. If you have to cut weight or have issues boiling down to your fighting weight during training then you definetly do want to increase the number of meals you eat per day to 5 or more. Just try and balance the carbs and protein in your meals, complex carbs like brown rice, sweet potatoes, oatmeal etc, with lean protein like poultry fish, whey powder, egg whites, etc. Include some green veggies and other fibrous carbs, as well as healthy fats with every meal. First meal could then be oatmeal with berries, egg whites or whey, taken with a multivitamin, some cod liver oil or flax seed, maybe a bit of yogurt. Try drinking green tea instead of coffee. Next meal can be a healthy sandwich, get some good bread(sprouted grain is ideal), then switch it up. Turkey with avacado and tomatoe is one of my favourites, maybe next meal have a good salad with a bit of starch, pasta, lots of options. Just try and remember to eat your largest servings of carbs both an hour or more prior to the hardest training you do in a day, as well as simple carbs and protein following the workout. Id personally say try and front load your carbs, meaning have less with each meal as the day pogresses... But perhaps if you plan to train regularly in the mornings before breakfast it is wise to have a good serving of starch the night before. I don't, and still find I have adequate energy on a morning run, but I don't do it consistently nor am I a competitive fighter.