Highly Effective 3 Day Military Diet Plan for Weight Loss

When you see word military in the diet plan it looks like a very tough routine to follow, but it will help you lose weight. Military Diet Plan also called the 3 day diet routine per week is a weight loss plan that can help you lose up to 5kg in 7 Days.

Military Diet Plan

Military Diet Calories Per Day

The military diet is a very low-calorie diet plan that is followed three days per week that can help you in weight loss. Foods you eat in the military diet are only about 800–1500 calories per day all including.

3 Day Military Diet Plan Shopping List  Grocery

Military Diet Shopping List

It is always important to have a shopping list so you will not forget the necessary foods in your military diet plan. So the list is below:

  • 3 Cans Tuna.
  • Broccoli (small head)
  • 2 Bananas & 2 Apple.
  • Coffee or Tea
  • 1 Grapefruit.
  • Eggs
  • Peanut Butter
  • 3 ounces Meat
  • Soda crackers
  • Vanilla ice cream
  • Cottage Cheese
  • Hot Dog
  • Carrots
  • Green Beans
  • Cheddar Cheese
  • Whole Wheat Bread

Military diet plan menu Day 1


  • A slice of toast with 2 small spoons of peanut butter.
  • Half a grapefruit.
  • A cup of coffee or tea (optional).


  • A slice of toast.
  • Half a cup of tuna.
  • A cup of coffee or tea (optional).


  • 4 ounces of any meat with a cup of green beans.
  • A small apple.
  • Half a banana.
  • One cup vanilla ice cream.

Military diet plan menu Day 2


  • 1 egg
  • 1 slice of toast
  • 1/2 banana
  • A cup of coffee or tea (optional).


  • One hard-boiled egg.
  • A cup of cottage cheese.
  • 5 soda crackers.
  • A cup of coffee or tea (optional).


  • Two hot dogs (No Bun), with 4 oz of any meat.
  • Half a cup of carrots and half a cup of broccoli.
  • A half banana.
  • Half a cup of vanilla ice cream.

Military Diet Plan menu Day 3


  • A 30 gram slice of cheddar cheese.
  • 5 soda crackers.
  • A small apple.
  • A cup of coffee or tea (optional).


  • A slice of toast.
  • One egg, cooked however you like.
  • A cup of coffee or tea (optional).


  • A cup of tuna.
  • Half a banana.
  • 1 cup of vanilla ice cream.

Military Diet 4 days off 1500 calories Plan

It is strongly recommended to follow a low-calorie diet for the remaining 4 days of the week in order to get long-lasting weight loss. That completes a One-week routine successfully.

Morning and Evening Snacks (Choose any Two)

  • 20 pistachios and an apple
  • A Fruit and Nut bar
  • A grapefruit
  • 1 Banana with peanut butter
  • One cup Yogurt with mixed berries
  • 1 small bag popcorn

Breakfast (Choose any 1)

  • Oat bowl with some milk and chopped apples.
  • In a cup of milk and 1 banana
  • 1 brown bread egg toast with 1 spoon of butter
  • 1 cup of plain yogurt and sprinkle a cup of mixed berries with some sliced almonds

Lunch (Choose any 1)

  • 1 cup of raw vegetables, 2 cups of lettuce, 1 hard-boiled egg (whole), 10 almonds and 2 small spoons of dry grapes.
  • 1 cup chopped and cooked chicken, quarter cup chopped green onions 2 spoons balsamic vinegar, 1 stalk of chopped celery and a cup of salad greens. Once you prepare this mix, stuff it in inside a whole wheat pita and have it during the lunch hours.
  • You can have a turkey sandwich, 2 slices of brown bread, add 5 slices of turkey, 1 spoon of mustard, 1 sliced pear and a slice of Swiss cheese.

Dinner (Choose any 1)

  • Stuffed Chili and Cheese Potato: Take a whole potato, bake it and top it with 1/2 cup of vegetarian chili or turkey, 1 cup broccoli (cooked) and 1/4 cup shredded cheddar. This makes a delicious and nutritious recipe.
  • Drink a cup of miso soup with a small seaweed salad and you can have 1 tuna roll.
  • Brown rice with 1 spoon of Cajun spice sprinkled on 100 gram of baked or grilled chicken breast.

Why do we need Military Diet Plan Substitutions?

What is the basic rule of any weight loss diet plan? The simple answer is calories. Of course, there are so many military Diet substitutes are available in the market. But the calories count must be equal while choosing any military diet plan substitutes.

People who chose substitutes might have allergies to specific foods or they are vegetarians. You can simply replace the foods that you can’t or don’t want to eat with a different food item which has the similar nutrients and calories.

The Military Diet Plan Substitutes You can Choose from

Military Diet Substitutes

Most people don’t like the strict military diet plan although they want to lose their weight fast. But not to worry, you can choose from many military diet substitutes are available in the market to keep up your diet plan as per your liking.

  1. You can choose Cottage Cheese, Tofu, Almonds, and Peanuts instead of Tuna
  2. Take Red bull Sugar-Free or Green Tea if you don’t like tea or coffee.
  3. Don’t like bananas? No problem, you can choose from Papaya, Kiwi, and Apricots.
  4. Some people just hate Broccoli. Go for Spinach, Asparagus, Brussel Sprout.
  5. In place of Vanilla Ice cream, you can go for Apple Juice or Fruit Flavored Yogurt.
  6. Replace of Soda Crackers from Rice Cakes or Gluten-free Crackers in your diet.
  7. Peanut Butter can be replaced by Almond Butter or Soy Butter.
  8. Eat Plums, Grapes, and Pears in case you don’t like apples.
  9. Take Tomatoes, Lettuce or Spinach instead of Green Beans.
  10. If you’re a vegetarian you can replace meat with Lentils, beans, tofu, and mushrooms.

At last but not least, you always should be sure of the number of calories you take as your diet plan. Also, drink plenty of water and work out daily to keep yourself fit and lose weight faster. You are most welcome to give your reviews about military diet meal plan and its substitutes also please share your valuable suggestions.

Tanu Gaur
Tanu Gaur
I am Tanu Gaur, a new mom and health blogger. Follow me for healthy lifestyle, weight loss, beauty hacks, home remedies, fitness and wellness updates.

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