I’m a heavy guy and I need to pass my Physical Efficiency Battery (PEB) test next month. I can run 1.5 miles in 15 minutes and 53 seconds. I’m nervous because I can only do very short bursts, for a short period of time. I need a better diet and workout plan. I need to lose body fat. I don’t eat sweets or drink soda. If I do have a soda, it’s Pepsi, caffeine-free, or diet, aspartame-free. I eat a lot of chicken breast, rice, eggs, fish, oatmeal, nuts, peanut butter, rice cakes, and protein.

– Justin D.


Physical performance tests for public safety personnel such as your PEB test are tough to say the least! To increase your endurance and lose body fat, you’ll need to add a bit of vegetables, watch portions, and perhaps add a little fruit or dairy. Here’s a sample 2100 calorie day (32% fat, 43% carbohydrate, 25% protein) with your base diet in mind:

– Debbie J., MS, RD


1 C. cooked plain oatmeal, 2 Tbsp. nuts, 2 eggs in 1 tsp oil

Snack #1:    

8 rice cakes, 1 Tbsp. peanut butter, ½ banana



6 oz. chicken, ½ potato w/ 1 tsp margarine, 1 C. summer squash

Snack #2:    

6 oz. plain Greek yogurt, 1 C. berries



Fish fillet in 1 tsp oil, 1 C. rice, 1 C. green beans


30 gm protein powder

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This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

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