Military Diet Menu : What is it and How it help for weight loss


3-day Military Diet: It’s extremely difficult to lose 20 pounds within a week, and losing 2kgs weight in less time period is often not safe. Surgery and using weight loss pills are among the options many people try to avoid such large amount of weight so quickly, but making changes in your diet and lifestyle can help with your weight loss goals and is a healthier long term option when it is done in a right way. It is important to note by following this diet that drops so much weight at a time is highly unconventional, though, and you should talk over your plans with a doctor before continuing.

Military diet Before and After?

Basically the Military diet is a three day diet plan in which where you can eat specific foods in your meal, three times a day and it helps you lose weight because the combination of the military diet foods are chemically break each other before and after to optimize weight loss and burn fat. For breakfast, lunch and dinner, you should follow the specific foods and specific measurements to eat. Now the claim of this military diet is that you can lose minimum of 10 pounds in 3 days. Definitely you should know that weight loss depends on the person metabolism, and how your diet was before you started the Military Diet. So there’s a lot of different factors that play into your weight loss results.

Alright so now that we know what it is and how it works, let me go through each day’s diet plan with you and then after that will discuss about my past experience, how much weight I lost and also how I felt during the diet.

Military diet does it work?

The Military Diet is a calorie restriction program. When you avoid calories to create an energy deficit, your body burns fat as fuel and you lose weight. So will you lose weight on the Military Diet? Yes, you probably will. But you are also likely to put the weight back on when the program is complete.

Here’s what you need to know before you try the program:

This is NOT a three-day diet

Suggested foods may cause weight gain

The Military Diet is simply calorie counting in disguise

Natural diet claims are questionable

There are better versions of intermittent fasting

3 day military diet menu:

Day1 Day 2Day 3
Break Fast1/2 Grapefruit
1 Slice of Toast
2 Tablespoons of Peanut Butter
1 cup Coffee or Tea (with caffeine)
1 egg
1 slice of toast
1/2 banana
5 saltine crackers
1 slice of cheddar cheese
1 small apple
Lunch1/2 Cup of Tuna
1 Slice of Toast
1 cup Coffee or Tea (with caffeine)
1 cup of cottage cheese
1 hard boiled egg
5 saltine crackers
1 hard boiled egg (or cooked however you like)
1 slice of toast
Dinner3 ounces of any type of meat
1 cup of green beans
1/2 banana
1 small apple
1 cup of vanilla ice cream
2 hot dogs (without bun)
1 cup of broccoli
1/2 cup of carrots
1/2 banana
1/2 cup of vanilla ice cream
1 cup of tuna
1/2 banana
1 cup of vanilla ice cream


Meal plan for Military Diet Vegetarian:

Now, let’s discuss about the foods in which you can follow the vegetarian diet at this time. If you are a non vegetarian here we provide the other substitutes for those cases, but you’re allergic to a specific type of food (or foods).

Break Fast1 cup of coffee or tea
1 slice of toast
2 tablespoons of peanut butter
1/2 grape Fruit
1 slice of toast
1/2 banana
1/2 cup of Baked beans
5 saltine cracker
1 slice of cheddar cheese
1 small apple
Lunch1 cup of coffee or tea
1 slice of toast
1/2 cup of tofu
2 tablespoons of hummus
1/2 Avocado
five saltine cracker
1 cup of cottage cheese
200 grams of soaked almonds
2 table spoons of humus
100 grams of cooked beans
1 slice of wholegrain toast
Dinner1 cup coffee or tea
1 cup of green beans
100 Grams of cooked beans
1/2 banana
1 small apple
1 cup of vanilla ice cream
2 tofu hot dogs
1/2 cup of carrots
1/2 banana
1 cup of broccoli
1/2 cup of vanilla ice cream
1 cup of tofu
1/2 banana
1 cup of vanilla ice cream


  • ½ grapefruit = 52 calories
  • Baking soda + water = 0 calories
  • 2 tbsp. peanut butter = 188 calories
  • 2 tbsp. soy butter = 170 calories
  • 2 tbsp. almond butter = 196 calories
  • 2 tbsp. hummus = 50 calories
  • 2 tbsp. pumpkin butter = 80 calories
  • 2 tbsp. sunflower seed butter = 198 calories
  • 2 tbsp. bean dip = 35 calories
  • 1 slice of toast (24 g) = 75 calories
  • 2 rice cakes = 70 calories
  • 1 small tortilla = 94 calories
  • ½ cup of whole grain cereal = 57 calories
  • For the protein bar you will have to look on the pack to see how many calories it has
  • 1 cup of coffee = 5 calories
  • 1 cup of green tea = 5 calories
  • 1 250 ml can of sugar free Red Bull = 8 calories

If you are one of those persons who just don’t like the taste of grapefruit then you can substitute it with a ½ teaspoon of baking soda in a glass of water. I’m sure that thought that an orange would be a better idea but it’s not. If you want to increase your PH level use grapefruit and the baking soda and that will lead to fat burning, a thing that oranges can’t do.

Military Diet reviews after a month:

First, you should know the military diet follows the list of specific portions of food for breakfast, lunch, and dinner. If you follow these steps it can help you to burn fat and lose about 10 pounds in the first week. Of course, the result depends on each person’s metabolism and the type of diets you had before starting this one. The main thing in this diet is that you can repeat the same diet  if you didn’t have that much of a success for the first time.

Actually this diet works differently for each of us it depends on their persanality. There are some people who have already tried this diet with a friend and while the first person lost 3 pounds, the second person lost 6 pounds from the first try. The weight loss on this diet will depends on how their metabolism reacted to the diet and how much fat did they have to burn. If you already have a good diet and you are making exercise then you don’t have that much fat to shed.

Military diet substitutes:

  • Whole Wheat Bread
  • Peanut Butter
  • Coffee or Tea (with caffeine)
  • 2 Bananas & 2 Apple
  • 1 Grapefruit
  • Carrots
  • Green Beans
  • Broccoli (small head)
  • Saltine Crackers
  • Cottage Cheese
  • Cheddar Cheese (small qty)
  • Hot Dog
  • Tuna
  • Eggs
  • 3 ounces Meat (your choice)
  • Vanilla Ice Cream

Egg Military diet Meal plan:

Eggs are a key ingredient in the Military Diet. Because eggs are the cheapest source of protein available on the planet and they are so easy to prepare.

So, why are eggs good for you? Eggs is having a delicious source of protein and full of health boosting like amino acids, vitamins, antioxidants and iron. Yolks have been getting a bad rap from the food industry for years due to the cholesterol content but nutritionists have always said that your body gets maximum health benefits only when the yolk is consumed too. Egg yolk is having the added  plenty of vitamins like A, D and B as well as around 16 grams of protein.

Eggs are healthy and a complete food which will help you to keep the hunger pangs away, which is always helpful on the Military Diet.

Is this MIlitary Diet gives long-term results?

Given a chance to lose 10 pounds in just a week, wouldn’t you run after it? Think about it again – the best thing ever, right? Is it the healthy way to lose weight? Rapid weight loss involves loss of water, fat mass, and muscle mass. If you follow the fastest weight loss process, you lose the water stored in muscles hence the rapid success. Unfortunately, If you want to stop this diet, you will gain back most, if not all or more than your initial weight. This fast weight loss is a kind of crash diet which we call it as the military diet. It is a low-calorie diet plan which will choose to follow through a few days every week to lose weight quickly.

How to lose weight in a week without exercise:

However, in this military diet there are several proven tips which can help you “mindlessly” eat fewer calories. These are effective and easy ways to reduce your weight, as well as to prevent weight gain in the future. Here we are providing 11 ways to lose weight without diet or exercise. All of them are based on science.

  • Chew Thoroughly and Slow Down
  • Use Smaller Plates For Unhealthy Foods
  • Eat Plenty of Protein
  • Store Unhealthy Foods Out of Sight
  • Eat Fiber-Rich Foods
  • Drink Water Regularly
  • Serve Yourself Smaller Portions
  • Eat Without Electronic Distractions
  • Sleep Well and Avoid Stress
  • Eliminate Sugary Drinks
  • Serve Unhealthy Food on Red Plates

The military diet reviews:

I’m not one for quick fixes, but this one really piqued my interest. From the past 7 months, me and my boyfriend had put on quite a bit of relationship weight pretty much the equivalent of some peoples’ baby weight.  We cut out all alcohol, and upped our veggie intake. You have to take salad with oil and vinegar dressing before every protein-filled meal. We work out 3-5 times a week. I knew that it was going to take time to get the 10 (okay, more like 15) pounds that I’d put on off, but I had already noticed a significant difference. I had gotten to the point where I noticed a difference in my weight, but I thought this diet would be an easy way to jump start my metabolism and help me out with getting back into some of my old clothes!