We once again turn to former Navy SEAL Stew Smith for tips on staying physically fit. In previous posts, we shared with you Stew Smith’s workout suggestions; this time around, we bring to you his “Get Lean” diet, as featured on Military.com.

Smith mentioned how he had been looking for ways to “lose weight in a healthy manner,” and eventually asked a nutritionist to help him come up with the “Get Lean” diet. The said nutritionist, according to Smith, is also a bodybuilder who knows quite a bit about trimming the fat off of practically every part of the body, particularly the torso, and achieve total fitness.

The goal for the Get Lean diet is to have 5-6 small meals daily every three hours; this is reportedly the amount of time that it takes for the stomach to empty. In eating, one ought to try to keep one’s stomach “full but never stuffed.” The suggested diet has a high protein base and enough carbohydrates for workouts, and is kept low in fat.

Smith warns against skipping meals, as most nutritionists and experts often do, as this makes one’s metabolism slow down. He provided a sample diet menu, starting off with a 5-egg white omelet and a couple of slices of wheat toast at 6 am, followed by skim milk with banana at 9 am after morning cardio, and ground turkey breast with cheese in a whole wheat wrap, regular baked Lays chips, broccoli and a piece of fruit for lunch.

He then suggests having egg whites and whole wheat bagel at 3 pm, a protein shake after your afternoon workout, and carbs (such as pasta) and lean meat for dinner, making sure to keep the meal low in fat since by this time you should be about ready to hit the sack.