Military Diet Substitutions – 3 Days Weight Loss Plan

Military Diet Substitutions

Military diet is one of the most widely adopted fitness trends of today. People claim to have lost up to 10 pounds a week by following this diet. People are preferring this diet due to the outstanding results it provides.

However, there are lots of people who are still unable to take this diet due to their allergies and preferences. Besides it, for people who are vegan, vegetarian, allergic to gluten, lactose intolerant or can’t just cope with the ingredients, here are the 3 day military diet substitutions you can try.

Basic Military Diet Plan

The 3 day military diet includes 9 different meals. You have to strictly follow the menu and portion sizes to lose the desired amount of weight. The basic plan includes:

The Breakfast Menu

  • Half grapefruit
  • A slice of toast
  • 2 Tbsp peanut butter
  • 1 cup tea/coffee without any sugar or cream

The Lunch Menu

  • Half cup plain tuna
  • 1 slice toast
  • 1 cup tea or coffee

The Dinner Menu

  • 2 hot dogs without buns
  • Half cup beans
  • 1 apple
  • Half banana
  • Half cup vanilla ice cream

The diet also suggests drinking black coffee, water, and tea while ignoring soda, milk, juices or alcohol. This diet needs lesser preparation and the ingredients are easily available. But when it comes to the military diet substitutions, it is quite restrictive. For proper results and for gaining maximum benefits from the diet, it is important to choose the proper alternatives to the ingredients you cannot eat.

3 Day Military Diet Substitutions for Breakfast, Lunch, and Dinner

DAY 1 Military Diet Alternatives Plan

  • Grapefruit

Although grapefruit is a very healthy and nutritious food, a lot of people cannot consume this due to its interference with different medications. A lot of people don’t like the taste of grapefruit and thus, look for its substitutes. Remember, never substitute grapefruit with an orange.

To retain the pace and effect of the military diet, take a glass of water and add half teaspoon baking soda in it and drink it. Instead of the whole fruit, you can also prepare grapefruit juice, add stevia and drink it. By substituting baking soda with grapefruit, it will maintain the pH balance while creating alkaline conditions that promote weight loss. Thus, do not use any other substitute.

  • A Slice of Toast

Instead of toast slice, you can eat half cup whole grain cereal, half protein bar, ¼ cup yogurt with half teaspoon flax seeds. Instead of a toast you can eat 2 rice cakes or a tortilla.

  • Peanut Butter

If you do not like peanut butter, substitute it with 2 spoons almond butter, a hummus deep, sunflower seed butter or cashew butter.

  • Coffee/Tea

You can drink green tea without any sugar or artificial sweetener.

  • Tuna

The diet plan suggests eating half cup tuna but if you want to choose any alternate ingredient, you can eat a grilled sushi, canned tuna or fish of the same amount.  You can also eat cottage cheese, avocado, chicken, almonds or tofu if you are a vegetarian.

  • Meat/Hot Dog

If you are a vegan, you can substitute meat with lentils, tofu, mushrooms or beans

  • Green Beans

Instead of the green beans, you can consume same calorie spinach, lettuce, tomatoes or other green vegetables

  • Banana and Apple

Instead of an apple, you can consume plums, pears, dried apricots or grapes. Replace the bananas with 2 kiwis,1 cup papaya, plums or grapes

  • Ice Cream

You can eat 1 cup flavoured yogurt or apple juice. Do not choose chocolate flavoured almond milk and instead, choose strawberry, banana or vanilla milk. You can also eat dairy free ice cream.

DAY 2 Military Diet Alternatives

  • Egg

Instead of an egg, you can eat 1 chicken wing, 1 cup milk 1/4 cup nuts/seed, 1/2 cup beans or 2 bacon slices. During lunch, you can eat half avocado instead of an egg.

  • Cottage Cheese

You can replace the cottage cheese with plain yogurt, cheddar cheese, tofu or eggs. You can also consume 1 cup almond milk, 2 tbsp hummus or 1 cup unsweetened soy.

  • Saltine Crackers

Instead of the saltine crackers, you can consume rice cakes or quinoa.

  • Hot Dogs

Replace your hot dog with tofu dogs, soy dogs, or deli meat. Vegetarians can eat beans lentils, tofu or mushrooms.

  • Broccoli

Instead of the broccoli, you can consume green veggies like lettuce, Brussels sprouts, spinach or cauliflower.

  • Carrots

If you are willing to replace your carrots,  you can east squash, bell pepper, celery or beet.

DAY 3 Military Diet Plan Substitutions

  • Saltine Crackers

Instead of the saltine crackers, eat rice cakes, or gluten free crackers with same calorie content.

  • Cheddar Cheese

You can eat cottage cheese, ham or egg. For vegans, non dairy products like soy cheese, soy milk, cabbage, and tofu are the best options.

  • Tuna

This time, you are taking tuna for dinner and if you want to find a substitute, eat 1 cup chickpeas.

For other breakfast, lunch or dinner substitutes, you can consider the ingredients given in day 1 and 2 and switch between the ingredients to enjoy your diet plan.

These are the 3 day military diet plan substitutes recommended if you are a vegan, vegetarian, have allergies and require options. You will just have to keep in mind the portion size and number of calories. Keep track of the calories and carefully replace the foods to keep up with the diet and get better results.

Written by Nyk

Hey All, this is Nyk father of two kids. Dish for Diet is an outcome of my passion for fitness. I have started this diet and fitness blog to share my experience and thoughts about diet, fitness, and nutrition. I am not an expert but an enthusiast trying to follow a healthy lifestyle. Stay with me to stay inspired with what I usually do :)