Diet and Exercise for Law Enforcement Officers
Diet and exercise is very important for a long health life, but it is specifically important to police officers and law enforcement in general.
My department requires an annual physical exam to determine our individual fitness for duty. Although we don’t have physical fitness test per se, we do have a doctor examining us and along with a treadmill cardio exam to measure our heart and lung health. The doctor is pretty much relieved of assuming liability since the exam has specific pass or fail criteria. It would be nice to have something more stringent so officers would have a greater motivation for taking care of themselves. That being said, my dept has only experienced one major injury during training, and that was a shoulder injury not something cardio or strength related. Some Officers have decided not to participate during training due to "boo-boo's" which in my opinion could have been prevented by some modicum of fitness.
So if you are a police officer, and you don’t have the diet and exercise thing on track as of yet, below I have a meal plan one of my buddies made for me. He’s a US Marshall right now. He’s also a former competitive body builder and certified personal trainer. So anyway, check out this diet plan and then get on a good exercise program. You’ll feel the benefits and you’ll also greatly benefit the community in which you work.
Meal Plan
Monday
- Meal 1:
- 1-2 Boneless/Skinless chicken breast with Mrs. Dash or other non-sodium seasoning.
- 1-serving of steamed or boiled vegetables
- 1-Small salad with vinegar dressing only, No Croûtons
- Snack:
- Beef Jerky (Plain or Original)
- Nectar Whey Protein Isolate
- Meal 2:
- 1-Top Sirloin or 1-2 Tri Tip Steaks with Mrs. Dash
- 1-Serving of steamed veggies.
- 1-Cup of black coffee with meal.
- Meal 3:
- 1-Serving of solid white albacore tuna with Mrs. Dash
- 1-Serving of Nectar Whey Protein Isolate
- 1-Small baked potato with Mrs. Dash (No butter or toppings)
Tuesday
- Meal 1:
- 1 Chicken Salad with Vinegar dressing.
- 1 Serving of Nectar Whey Protein Isolate
- 4-5 Egg Whites (Hard Boiled)
- Meal 2:
- 1-2 Chicken breasts
- 1-Serving of steamed veggies
- Snack:
- Beef Jerky/Turkey jerky
- Meal 3:
- 2-Tri Tip or Sirloin Steaks
- 1-Baked potato
- Nectar Whey Protein Isolate
Wednesday
- Meal 1:
- Egg whites, cooked your choice i.e. boiled/scrambled
- 1-Sirloin Steak or Tri Tip
- Meal 2:
- Chicken breast salad with vinegar dressing
- 1-Small cup of brown rice
- Snack:
- Beef Jerky
- Nectar Whey Protein Isolate
- Meal 3:
- 1-2 serving of halibut, cod, or mahi mahi seasoned with Mrs. Dash
- 1-Serving of steamed vegetables
Thursday
- Meal 1:
- 1 Can of albacore tuna
- 1 Salad with vinegar dressing
- 20 Plain Almonds
- Meal 2:
- 1 6-12 oz Broiled Salmon or other fish
- Steamed Veggies
- Snack:
- Plain Almonds or peanuts
- Nectar Whey Protein Isolate
- Meal 3:
- 1-2 Tri Tips
- 1 Steamed vegetable serving
Friday
- Meal 1:
- 1-2 Chicken Breasts cut up with Teriyaki sauce
- 1- 4-5 Egg whites your style
- Meal 2:
- 1 Bowl of plain oatmeal
- 1- Chicken Salad with vinegar dressing
- Snack:
- Beef Jerky or 20-30 plain almonds or nuts
- Meal 3:
- 1-2 Serving of fish
- Steamed Vegetables
- Nectar Whey Protein Isolate
Saturday
- Meal 1:
- 1 bowl of plain oatmeal
- 1 Banana
- Meal 2:
- 1 Serving of Cottage cheese or plain yogurt
- 1 Chicken breast
- Almonds or nuts
- Snack:
- 3-4 Egg whites
- Nectar Whey Protein Isolate
- Meal 3:
- 1-Steak of your choice
- 1-Baked potato, Chicken salad or plain salad
Sunday
- Meal 1:
- Nectar Drink
- 3-4 Egg whites prepared your style
- One slice of toast, plain
- Meal 2:
- 1 Tuna sandwich, plain
- 1 Chicken Breast
- Snack:
- Nectar Whey Protein Isolate
with cottage cheese.
- Meal 3:
- Broiled fish of your choice
- Steamed Veggies or salad
Additional advice:
- This diet will only work if you strictly follow it and don’t cheat.
- You will triple your results with a good and strict workout routine.
- Drink only water or diet soda with all of your meals.
- Black coffee is ok, no cream or sugar!
- You may have to cook enough meat in the beginning of the week and store it for the rest of the week.
- You may want to prepare all of your meals ahead of time due to time constraints during work days.
- You need to consume at least 1-1 ½ gallons of water a day to flush your system of all the toxins, i.e. sugars, sodium, oils, etc.
- Do not use any seasoning besides Mrs. Dash, all others are too high in sodium and will make you retain water. You will look bloated and will less likely see results if you do not follow this diet exactly how it reads.
Eat healthy, be healthy, feel good, and stay safe.
Good Luck!
