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Get Lean Diet    


I have been researching methods to lose weight in a healthy manner and decided to call in the “big guns” – no I actually called the BIG GUNS – the nutritionist who helped me with this diet is also a body builder who really knows how to trim the fat off every area of your body – especially the torso.  If it is six-pack abs you want, combine this diet plan with cardio activity and abdominal exercises as listed in the Washboard abs and Lose the Love Handles Articles on the Stew Smith Archive.


See NEW Lean Down Plan link  FREE


For this diet, the goal will be 5-6 meals a day, spaced out every three-four hours. The stomach takes about three hours to empty, so try to keep it full but never stuffed. The small meals are just enough to keep you satisfied until your next meal.  Remember, when you skip meals your metabolism slows down and you will not burn calories as well.  Eating and exercise actually boost your metabolism.  The base of the diet will be higher protein, low / moderate complex carbohydrates for the energy, and low / moderate fat. If you have your exercise routine all figured out – great.  If not,  one of the eBooks from the Fitness Store, you will now have the tools to really get lean this summer.  Here are the diet recommendations:


Sample Meal Ideas - This is A way to eat not THE way to eat:

6:00 AM Meal 1 (this meal can have more calories (fat, protein, carbs) because you have all day to burn it off)


5 egg omelet - (Egg whites optional) (Use a little cheese and pepper for taste) if you want add some ground turkey breast, or vegetables)

2 slices of wheat toast or small multi grain bagel (I put low fat peanut butter and sugar free jelly)

(Nine Grain bread is a great toast in this case ff you must eat bread - BUT Avoid all white breads, pasta, flour etc…)


Work out! – DO cardio in the AM.


9AM Meal 2 Post workout (eat protein / carbs / good fats after the workout - it helps recovery and prep for next workout)


Skim milk with banana or Oatmeal with raisins in it. (You could even go with small portions of both if you want.

NO Fat Yogurt

(Still have a piece of fruit if you have oatmeal.)


12:00 Noon Meal 3


Ground Turkey Breast with a little cheese ( NO MAYO – Mustard, A1 sauce, low fast salad dressing) in a Whole wheat wrap. I often have 2 of these! (If you like peppers or vegetables like that you can throw them in since they add no fat)

Baked Lays chips regular

Broccoli (light butter you can use the spray if you truly want to avoid all fat)

Piece of fruit


3:00PM Meal 4


1 can of Tuna fish or egg whites here again with a multi-grain, whole-wheat bagel / bread.

However; since most people are at work and have to have food that is easy, settle for another wrap, yogurt, and cold carrots.


5:00 workout - Lift or calisthenics in the early evening.


Post workout Meal #5

I recommend a protein shake right after workout like a myoplex just be sure the one you get is low in fat. If you don’t want to drink supplement drinks, have a can of tuna with little to no mayo, or a piece of chicken on top of a salad and a few wheat crackers and pickles mixed in.


Dinner! Again you can have GOOD carbs here to give you energy back, but avoid fat since you are about to lay down and go to bed in the next few hours. The last thing you want is fat before you go to bed because then it is simply going to be stored.


Try the Barilla Multigrain pasta. It is THE pasta to eat since it has 10 grams of protein in a serving. I would have this with turkey breast in it, or lean steak, fish, or chicken breast with a sauce of your choice, just avoid fat sauces. This way post workout you are getting good carbs and protein. Use wheat bread and just use garlic on it so you have healthy garlic bread.


Now your day is done – good eating mixed with 1-2 workouts.  The workouts can be as simple as walking 20-30 minutes or as tough as triathlon training. It is up to you and your fitness level and goals.  The diet is great for any person trying to lose body fat.


Do not forget to drink WATER!  See The Importance of Water article for more details. Water is the key. Drink it before you eat - it fills you up. Remember it takes the human body about 15-20 minutes to realize it is full so give yourself time with small portions and you will be full.  Know that you just will not feel that way right away. I always tell myself to eat when the clock says to eat not when my body says to eat. This way I am never full and I am never hungry. This is a rough idea of how I eat listed below are some other meals I would try:


Salad-chicken- no fat dressing

chicken broccoli

Multi-grain Pasta-turkey sausage-peppers (red yellow & orange) fat free Italian dressing (a cold dish)

Turkey breast burger on wheat bread

Egg whites are always a good meal! (Egg whites are just so healthy)

Subway roasted chicken breast avoid mayo use the honey mustard or nothing





no fat yogurt



Just check food labels and keep the fat down. I would say below 50 grams or so. The goal is eat fruits and vegetables, multi-grain pasta and breads with chicken, lean meats, fish and avoid processed foods as much as you can.


Like most people, I eat the same things a lot over and over and over!  It is boring but you get use to it like anything.  Just get out of the bad habits of junk food, fast food, and sugary sweets and you will like the results. These times are negotiable - basically to fit your schedule - try to eat every 3-4 hours for optimal energy for performance.

If you are diabetic or have other medical issues, contact a doctor or registered dietician before changing your eating habits.

630am Meal


930am meal


1230 Meal


330pm Meal


630pm Meal


Evening Snack


eggs, or hard boiled egg whites , whole wheat toast, jam or peanut butter

Slimfast meal bar or post workout protein shake

Green leafy lettuce Salad with roasted chicken or tuna fish,

Fruit Salad- variety



Chicken, tuna, or fish, lean meat sandwich on wheat bread, no mayo –


Water - make up for missing glasses at end of the day to be better hydrated tomorrow

Yogurt, milk, cereal (whole wheat grain cereals – multi grains s the best option)

Yogurt Smoothie

SubWay Sandwich

Turkey whole wheat wrap

Mixed salads with variety of veges – green leafy lettuce, broccoli, carrots, tomatoes, onion

Whole wheat bagel




Lean Meat on whole wheat bagel or bread / toast

Lean Meat / cheese wrap

Vegetable beef stew

Can of tuna with water

Chicken, asparagus or broccoli, brown rice, wheat bread – fruit dessert

Whole wheat toast




Protein shake or yogurt smoothie

Assorted Nuts and berries mix – 1 cup

Whole wheat Pasta and marina sauce

Milkshake or protein shake

Veggie or Turkey burger with lettuce, tomato onion – mustard – no mayo

Italian Ice




Slimfast meal replacement bar

Beans and brown rice / celery sticks and peanut butter &


Burrito or whole wheat turkey or lean meat wrap

Chopped Chicken with hard boiled egg and lettuce or rice

Lean sirloin, green or lima beans, salad, whole grain garlic bread, sherbet

Low / no fat popcorn




Banana, apple, small carrots, pears or orange

Fruit options – 1-2 cups of honeydew / watermelon, and/or cantaloupe

Spinach Salad with almonds, strawberries, lean meat

Yogurt smoothie with protein powder

Broiled Fish, steamed brown rice, salad

Remember the GOAL is to limit fat grams to under 50gms a day and lower carbs to as needed for pre – post workouts

Water – - 1 qt

Water – 1 qt / or green tea (hot or cold)

Water – 1 qt / or green tea (hot or cold)

Water - 1 qt

Water – 1 qt 


If you mix in one or two short workouts in the day you can make your mini-meals protein and carb enriched to replenish your energy level and give the body needed muscle building / fat burning fuel.  The chart below will help you with ideas of how to use this diet in your day with a variety of foods.  Each one of the blocks represents an idea of what to do for that meal.  Do not think you can eat the entire column and still be on the diet – pick a block and eat and always drink water.  For more ideas you can see my motivating diet plan page.


Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the Fitness eBook store and the Stew Smith article archive at To contact Stew with your comments and questions, e-mail him at



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Published Books / DVDs

The Complete List of Stew Smith's eBooks:

Fitness for All Levels of Fitness

The 90 Day Beginner Guide to Fitness
The Advanced Maintenance and Recovery Program

Reclaim Your Life - The Erin O'Neill Program

Veteran's Fitness - Baby Boomer and a Flat Stomach

The Busy Executive Workout Routine
The Advanced Weights / PT Workout (Fall / Winter Weight Gain Cycle)
The Perfect Pushup Workout

The TRX Workout
- Circuit Training 101 ebook

NEW Obstacle Course Race Ebook

The Special Forces Physical Fitness Workouts
 Combat Conditioning Workout

Navy SEAL Workout Phase 1  Beginner Weeks 1-9
Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12
Navy SEAL Workout Phase 4  Grinder PT -  Four weeks before Hell Week

Navy SWCC Workout

The Army Special Forces / Ranger Workout 

The Army Air Assault School Workout

The Army Airborne Workout

The OCS, ROTC, Service Academy, & Bootcamp Workouts

New - Army PRT and CRT
Navy, Air Force, and Coast Guard OCS Workout

The USMC IST and PFT Workout
USMC OCS / TBS Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp Workout

The Army OCS and PFT Workout
The PFT Bible - Military / Police Standard PFT


The Law Enforcement Physical Fitness Test Workouts

The FBI Academy / PFT Prep Workout

The DEA Prep Workout

The FLETC Prep Workout - Ace the PEB

The State / Local Police Academy Workout

The Fire Fighter Workout


TRX Train Like the Pros


Some Titles Above available in Print Softcover Format