By Darren Norris
In “Officer Survival,” FOP member Darren Norris describes how good health habits can help law enforcement officers protect their most important piece of equipment: their body. Here are some bonus nutrition tips to help you feel your best and perform accordingly.
Dedicating at least a couple hours a week to meal preparation will help you stick to a clean eating routine and prevent menu boredom.
- Make a plan and a grocery list (see below for suggestions), and stick to it.
- Learn shortcuts.
- Use healthy ingredients.
- Prepare large batches, and portion out meals for the week or freeze for future use.
- Make the process enjoyable.
Note: This is for an active person at a body weight of approximately 220 pounds. As a rule, an active person can consume 1.5 grams of lean protein per pound of body weight to maintain good gains and weight management. Moderate to low carbohydrates and healthy fats should also be added for a healthy and balanced diet.
Day One
- Pre-workout supplements
- Overnight oats (½ cup oats, 1 tablespoon chia seeds, 2 tablespoons yogurt, 2 tablespoons PB2, almond milk)
- 2 whole eggs, 3 egg whites with spinach
- Oatmeal with PB2, blueberries, walnuts, dark chocolate chips
- Small glass whole milk
- Protein shake
- ½ cup pistachios
- 8 ounces grilled chicken breast
- 2 cups oven roasted broccoli
- ½ sweet potato
- Protein shake
- ½ cup natural almonds
- 8 ounces ribeye
- 10–12 stalks oven-roasted asparagus
- ½ cup spaghetti squash
Meal 6 (2000)
- Casein protein shake
Day Two
- 1 medium bagel with 2 tablespoons reduced-fat peanut butter
- 6 egg whites cooked with 1 yolk
- 1 cup brown long-grain rice (cooked amount)
- 1 cup green veggies
- 6 ounces chicken breast
- 1 cup green veggies
- Can of tuna
- Protein shake made with 30–40 grams whey protein
- Turkey sandwich on whole wheat
- 1 cup broccoli
1,959 calories, 254 grams protein, 132 grams carbohydrate, 39 grams fat, 17 grams fiber
Day Three
- 1/2 cup oatmeal made with water
- 6 egg whites cooked with 1 yolk
- 1 piece fruit
- 1 cup green veggies
- 8 ounces chicken breast
- 1 cup green veggies
- 6 ounces lean steak
- Large baked potato with skin (3–4 inches in diameter)
- Low-carb, low-sugar protein bar
- Omelet made with 8 egg whites and 1 yolk, cooked with 1/2 cup broccoli, 2 mushrooms, fresh salsa
1,862 calories, 226 grams protein, 149 grams carbohydrate, 35 grams fat, 23 grams fiber
Day Four
- 1 cup whole-grain cereal
- 1 cup 1% milk
- 1 piece fruit
- 1 tablespoon peanut butter
- Large baked potato with skin (3-4 inches in diameter)
- 1 cup green veggies
- 6 ounces chicken breast
- Large baked potato with skin (3-4 inches in diameter)
- 1 cup green veggies
- 6 ounces lean steak
- Protein shake made with 30–40 grams whey protein
- 16-ounce can tuna (in spring water) mixed with 1 tablespoon fat-free mayo
- 6–8 stalks asparagus
1,984 calories, 226 grams protein, 200 g carbohydrate, 29 grams fat, 28 grams fiber
Day Five
- 1/2 cup oatmeal made with water
- 7 egg whites cooked with 1 yolk
- 1/2 cup strawberries
- 1 cup green veggies
- 8 ounces chicken breast
- Large baked potato with skin (3-4 inches in diameter)
- 1 cup green veggies
- 8 ounces sliced turkey
- Protein shake made with 30–40 grams whey protein and 1 cup berries
- 7 ounces lean steak
- 6–8 stalks asparagus
1,846 calories, 258 grams protein, 122 grams carbohydrate, 32 grams fat, 23 grams fiber
Grocery List of Suggested Foods
- Boneless, skinless chicken breast
- Tuna (water packed)
- Fish (salmon, seabass, halibut)
- Shrimp
- Extra lean ground beef or ground round (92–96% lean)
- Protein powder
- Egg whites or eggs
- Ribeye steaks or roast
- Top round steaks or roast (aka stew meat, London broil, stir fry)
- Top sirloin (aka sirloin top butt)
- Beef tenderloin (aka filet, filet mignon)
- Top loin (NY strip steak)
- Flank steak (sir fry, fajita)
- Eye of round (cube meat, stew meat, bottom round, 96% lean)
- Ground turkey, turkey breast slices or cutlets (fresh meat, not deli cuts)
- Oatmeal
- Sweet potatoes
- Beans (pinto, black, kidney)
- Brown rice
- Pasta
- Potatoes (red, baking, new)
- Green leafy lettuce (green leaf, red, leaf, Romaine)
- Broccoli
- Asparagus
- String beans
- Spinach
- Bell peppers
- Brussels sprouts
- Cauliflower
- Celery
- Cucumber
- Green or red pepper
- Onions
- Garlic
- Tomatoes
- Zucchini
- Fruit (if acceptable on diet): bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries
- Lemons or limes
- Natural-style peanut butter
- Olive oil or safflower oil
- Nuts (peanuts, almonds)
- Flaxseed oil
- Low-fat cottage cheese
- Eggs
- Low-fat or nonfat milk
- Bottled water
- Diet soda
- Crystal Light
- Fat-free mayonnaise
- Reduced-sodium soy sauce
- Reduced-sodium teriyaki sauce
- Balsamic vinegar
- Salsa
- Chili powder
- Mrs. Dash
- Steak sauce
- Sugar-free maple syrup
- Chili paste
- Mustard
- Extracts (vanilla, almond, etc.)
- Low-sodium beef or chicken broth
- Plain or reduced-sodium tomato sauce, puree or paste
