Grab a handful of veggies and a slab of chicken, but this isn’t a cookbook nutritional plan. Nor is it a diet. It’s an eating adjustment. And it’s how Sean Sarantos stays trim all year. Email More by Dustin Lapray Feb 07, 2012 It is so much easier to stay lean year-round than to get thin/get fat/get thin. Sean sticks with his diet for the entire year, so he doesn't need to switch on and off. This stability helped him create a physique and keep it.
Portion sizes are pretty simple for Sean. He gets all his carbs from vegetables - a serving is a handful. He counts protein servings based on ounces, but he uses his fist to measure other foods. He carries all his meals with him through the day, so he's ready when hunger strikes. Sean is nothing if not prepared.
The most important thing about nutrition is consistency. You can't just diet for 12 weeks, then hit the buffet twice per week. Sean said he believes in cheat meals - but not cheat months. If you really want to change your body, your whole life requires change for the long term.
Sean Sarantos's Fitness ProgramWatch The Video - 12:25
Sean's Nutrition Philosophy
Says Sean: "I believe in working smart. If you eat clean, you'll be lean. Too many people tend to want to count calories, carbs, fats, etc. All that thinking can overwhelm a person or just make them lose interest! I can't even tell you how many times I've said this and believe it: "You can ask 100 trainers their opinion, but it will never help you as much as doing your own research and coming to your own conclusions."
Meal 1:
Banana1Calories: 105Fats: 389 mg|Protein 1 g|Carbs 27 g
Steel cut oats1 1/2 cupCalories: 314Fats: 15 g|Protein 1 g|Carbs 27 g
Egg whites, scrambled8Calories: 92Fats: 299 mg|Protein 19 g|Carbs 1 g Meal 2:
Chicken breast10ozCalories: 224Fats: 1 g|Protein 48 g|Carbs 6 g
Red potatoes5Calories: 770Fats: 1 g|Protein 20 g|Carbs 169 g
Asparagus8 spearsCalories: 26Fats: 154 mg|Protein 3 g|Carbs 5 g Meal 3:
Lean (10%) ground beef7ozCalories: 425Fats: 22 g|Protein 53 g|Carbs 0 g
greens (macro for Broccoli)4ozCalories: 34Fats: 404 mg|Protein 3 g|Carbs 6 g
Brown rice1 cupCalories: 217Fats: 2 g|Protein 5 g|Carbs 45 g Meal 4:
Chicken breast8ozCalories: 179Fats: 885 mg|Protein 38 g|Carbs 5 g
Asparagus8 spearsCalories: 26Fats: 154 mg|Protein 3 g|Carbs 5 g Meal 5:
2 scoops Cytosport Muscle Milk1 hour before workoutCalories: 310Fats: 12 g|Protein 32 g|Carbs 19 g
2 scoops Cytosport Monster Milk Post workoutCalories: 310Fats: 6 g|Protein 50 g|Carbs 13 g Meal 6:
Chicken breast8ozCalories: 179Fats: 885 mg|Protein 38 g|Carbs 5 g
Brown rice1 cupCalories: 217Fats: 2 g|Protein 5 g|Carbs 45 g
greens (macro for Broccoli)4ozCalories: 34Fats: 404 mg|Protein 3 g|Carbs 6 g Meal 7:
Casein shake mixed w/ ice to make Ice cream texture1 scoopCalories: 110Fats: 1 g|Protein 25 g|Carbs 1 g [ Sean Sarantos's Fit 360 Program ]
Related Articles Let's Cook With Anthony Catanzaro! Why Your Kids Should Never Eat French Fries. How Can You Make A Bland Diet Appealing? View All Eating Tips Articles About The Author Dustin Lapray VIEW AUTHOR PAGE Dustin has an extensive background in writing and editing and is an integral part of the process as Bodybuilding.com takes its content to a new level! 
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2 Ratings
Rep Power: 75
rep this user seamussilas the nutrition plan shown doesn't match what he says in the video?
Article Rated: 0 Feb 8, 2012 12:32am | report Body Stats ht: 6'1" wt: 175 lbs bf: 5.0% Permalink
Rep Power: 2783
rep this user aaronagis very cool video, interesting diet...
Article Rated: 0 Feb 8, 2012 8:13am | report Body Stats ht: 6'1" wt: 186 lbs bf: 12.9% Permalink
Rep Power: 10
rep this user vluedragon Excelent article but i have irritable bowel by stress, that diet could kill me. Good look for the others
Article Rated: 0 Feb 12, 2012 11:05am | report Body Stats ht: 5'10" wt: 170.5 lbs bf: 14.1% Permalink Showing 1 - 3 of 3 Comments Previous 1 Next Previous 1 Next .wicket-modal { padding:5px }.wicket-modal .w_content_1 { background-color:white } Featured Product
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Not sure what to do with those lumpy, white curds? These recipes will have you enjoying cottage cheese so much you’ll forget that you’re eating it. Email More by Shannon Clark Feb 06, 2012 
Ingredients1/2 cup oatmeal1/2 cup cottage cheese1 tsp. vanilla4 egg whites1/2 banana Topping1 tbsp. natural peanut butter1/2 bananaDirectionsBlend all ingredients and one half of banana until smooth.Heat a non-stick skillet over medium heat and spray lightly with cooking spray.Pour the batter onto the skillet in medium sized circles and cook for 2-3 minutes, or until bubbles form on the edges.Flip and then cook for another 2-3 minutes.Remove from skillet and top with extra peanut butter and sliced banana before serving.(We added cinnamon and sugar-free maple syrup for a little extra flavor!)
Cottage Cheese Banana Pancakes PDF (29.9 KB) 
Ingredients1 whole grain English Muffin1 tbsp. fat-free mayonnaise2 slices deli-style turkey breast2 slices tomato1/2 cup cottage cheese1 tbsp. freshly chopped green onions1/2 avocadoDirectionsLightly toast whole grain English muffin.Smear fat-free mayonnaise on each half and top with turkey breast and tomato slice.On each half, spoon 1/4 cup of the cottage cheese on top of tomato.Top each half with avocado and a sprinkle of green onions and ground pepper.
Ingredients1/2 cup Graham Cracker crumbs1 cup Splenda2 tbsp. light butter, melted3 cups low-fat cottage cheese2 cups egg whites16 oz. fat-free cream cheese2 cups sliced strawberries2 tbsp. sugar-free strawberry jamDirectionsPreheat oven to 325 degrees F.Mix the graham cracker crumbs, 2 tbsp. of the Splenda and butter in a small bowl.Press mixture firmly into the bottom of a 9-inch spring-form pan, to form crust.In a blender, mix cottage cheese and 1/2 cup of egg whites.Beat cream cheese, 3/4 cup of Splenda, and 1 1/2 cups egg whites until well blended.Add in the cottage cheese mixture and continue to beat until combined.Pour cheese mixture over the crust and then place in the oven for about 80 minutes.Once cake is done, cool for 20-30 minutes.While cake is cooling, slice strawberries and mix with jam.Pour this strawberry mixture over top of the cheesecake and serve.
Ingredients1 cup cottage cheese2 tbsp. raisins2 tbsp. slivered almonds1/8 tsp. cinnamon1 tsp. vanilla extract2 sliced applesDirectionsStir together cottage cheese, raisins, slivered almonds, cinnamon and vanilla extract until well-mixed.Spoon into a bowl and serve with freshly-sliced apples.
Ingredients1 cup low-fat cottage cheese1 cup crushed pineapple, drained1/2 frozen banana1/2 cup milk1 cup ice cubes1 tbsp. shredded coconut DirectionsPlace all ingredients in a blender and blend until smooth.Serve immediately.
Ingredients1 cup low-fat cottage cheese1/2 cup canned peaches in light syrup/water (we used a fresh peach)1 tbsp. dried cranberries1 tbsp. slivered almondsDirectionsSpoon cottage cheese into a bowl, and then top with peaches, dried cranberries and nuts.Stir gently and then serve.
Ingredients2 cups cooked whole wheat pasta1 cup low-fat cottage cheese1/2 cup skim milk1 cup low-fat cheddar cheeseSprinkling of pepperDirectionsCook the whole wheat pasta according to package directions.Meanwhile, blend cottage cheese and milk until smooth.Drain pasta and then stir in the cottage cheese mixture and cheddar cheese until melted.Sprinkle with pepper and any other spices you desire.
Ingredients2 cups low-fat cottage cheese3/4 cup boiling water1 package sugar-free Jell-O Powder1 cup cold water1 cup of sliced fruit, any varietyDirectionsBlend cottage cheese in a blender until smooth.Bring the 3/4 cup of water to a boil.Once boiling, stir in the gelatin mix until well dissolved.Add in the cold water and mix until blended and then place into a container to set in the fridge for about one hour.
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