ShapeMedUSA Diet Plan

  1. If it flies or swims, eat it, but don’t fry it. This means avoid eating red meat and pork. If it’s a mammal, don’t eat it, substitute it with the protein of a bird or a fish.
    Why not mammals? Mammals are designed to store fat, non-mammals do not store fat. Substitute ground beef with ground chicken, turkey or fish.
  2. Always have a salad before a major meal. It could be a vegetable or fruit salad or fresh fruit (oranges, apples, pears, grapefruit, etc.)
  3. No processed food.Avoid liquified calories (smoothies, shakes, soups, juices). Avoid chips, cookies, candy, chockolate, ice cream, cake, deserts.
  4. For snacks: Unlimited vegetables, fruit, nuts and anything that flies or swims that is not fried.
  5. One hour of aerobic activity per day. If the thighs are not moving fast, it’s not aerobic.

Diet Plan Examples:


  • Eggs (boiled is best, scrambled OK but no cheese, use olive oil for shortening).
  • Turkey sausages are OK.
  • High fiber cereal with skim milk sprinkled with cinamon.
  • No coffee. Green tea with splenda or neutrasweet.
  • No orange juice, no apple juice unless. May use Crystal light juice, V8 or diet tea.
  • Unlimited fruits

Lunch or Dinner

  • Always have a salad before a meal. Dressing will be olive oil and/or vinegar.
  • Can have unlimited vegetables. Beans or tofu will supress appetite.
  • Do not eat any mammals (No beef, no pork, no ham).
  • If it flies or swims, eat it but don’t fry it. Eat poultry or fish but not fried.
  • Dessert: Pears, apples, unlimited fresh or dried fruit, trail mix, nuts.
  • Drink: Water, skim milk, diet soda, green tea, diet drinks (Crystal light drinks). No juices, avoid non-diet drinks
  • Avoid potatoes because most people only know how to eat potatoes with a lot of lard (fried or baked with butter or whipped cream). Potatoes can be baked with vegetables in olive oil or steamed. Mocrowaved potatoes can be mashed with onions or vegetables grilled with olive oil and seasoned with salt and pepper.


  • Use potassium salt (salt substitute) if you have hypertention. Avoid regular table (sodium) salt.
  • Use pepper and other dried spices, they are not fattening.
  • Use Teriaki, Barbecue sauce, Cajun spices are all OK.
  • Olive oil, oregano, garlic, vinegar combinations are excellent, they supress appetite.
  • Avoid creamy dressings (Thousand Island, Ranch, Blue Cheese)


  • No chips, no cookies, no chocolate, no deserts.
  • Unlimited nuts, raisins, dried figs, trail mix with dried fruit (but no chocolate or M+Ms).


  • One hour of aerobic activity per day is minimal. Stationary bike and swimming are better than jogging because there is less joint trauma. Elliptical trainers are much less effective than swiming or biking.
  • Weight lifting or strength training is not aerobic excercise. Weight lifting improves muscle tone, it does not burn a lot of calories.
  • Aerobic training is not leisurly. It requires that your thighs are moving fast, you’re sweating and that your heart rate is maintained at an aerobic level that is defined by your conditioning test.