27.09.2020

MILITARY DIET LIST OF FOOD ALTERNATIVES

The military diet is a popular meal plan that helps people lose weight by cutting calories drastically for 3 days, then implementing moderate calorie intake for the remaining 4 days of the week. Its impact is quick and the plan diet reviews report people losing as much as 10lbs in just one week. And while you may think results like this can only come from an intricate combination of foreign edibles, the truth is, it’s not all that complicated with regards to the food options you have to choose from.

The military diet answered to your question how to restart your metabolism, it is also easy on your wallet as it doesn’t involve any expensive pills or supplements. The military diet is essentially a very specific grocery list for weight loss. Each meal works to reduce your caloric intake and help you drop weight quickly. It does, however, cause many people to shy away from it because the food choices are so rigid. But it’s effectiveness in aiding with weight loss makes it hard to ignore. For that reason, many people who attempt this meal plan look for military diet replacements. The goal is to substitute some of the foods they can’t eat due to allergies or simple food preferences. Let’s first analyze what foods you’ll be eating during the intensive 3 days, low-calorie phase of the diet. Then with each meal, we’ll go through various military diet substitute foods.

Military Diet 3 Day Foods

Your grocery list for weight loss on the military diet consists of a specific list of healthy foods that, when put together, make a low-calorie meal plan. Military diet replacements are similar to the original food options listed in that they contain similar caloric properties.

DAY 1 – This day of eating amounts to approximately 1400 calories

Breakfast:

  • One slice of toast with peanut butter (2 tablespoons)
  • Half a grapefruit
  • Coffee of tea with no sugar or added sweetener 

 

 

Military diet substitutions list:

  • Multigrain or whole-grain cereal, whole wheat or regular rice cakes, whole wheat or regular crackers (lightly salted is ok)
  • Other nut butter such as cashew butter, almond butter, and even hummus
  • Citrus fruit such as mandarins or oranges
  • Any other type of tea as long as it doesn’t contain sugar or any other sweetener. This could be Green tea, white tea, and even sugar-free cocoa made with water (not milk)

 

Lunch:

 

 

  • One slice of toast
  • Half a cup of tuna
  • Coffee or tea

 

Military diet substitutions list:

  • Multigrain or whole-grain cereal, whole wheat or regular rice cakes, whole wheat or regular crackers (lightly salted is ok)
  • Chicken, Tofu, Pumpkin or almond seeds, Cottage Cheese
  • Any other type of tea as long as it doesn’t contain sugar or any other sweetener. This could be Green tea, white tea, and even sugar-free cocoa made with water (not milk)

 

Dinner:

  • A small serving of lean meat (approx. 85 grams) 
  • side of green beans (one cup)
  • An apple
  • Banana (half)
  • Vanilla ice cream (one cup)

 

Military diet substitutions list:

 

  • Beans, Tofu, Portobello Mushrooms
  • Any leafy green vegetables are ok to substitute for the green beans. Tomato is also fine
  • Fruits like Grapes, kiwis, apricot, peaches, pears, plums are all ok to substitute the apple and half a banana
  • Frozen desserts such as frozen yogurt, apple sauce, regular fruit yogurt

Day 2 – The calorie count is slightly less on this day, totaling approximately 1200 calories.

Breakfast:

  • One slice of toast
  • One egg (hard-boiled)
  • Banana (half)
  • Coffee or tea

 

Military diet substitutions list:

  • Multigrain or whole-grain cereal, whole wheat or regular rice cakes, whole wheat or regular crackers (lightly salted is ok)
  • Chicken, nuts and/or seeds, scrambled egg, 2 slices of bacon
  • Fruits like Grapes, kiwis, and apricot are all ok to substitute the half a banana
  • Any other type of tea as long as it doesn’t contain sugar or any other sweetener. This could be Green tea, white tea, and even sugar-free cocoa made with water (not milk)

 

Lunch:

  • One egg (hard-boiled)
  • Cottage cheese (one cup)
  • 5 whole wheat or regular crackers (lightly salted is ok)
  • Coffee or tea

 

Military diet substitutions list:

  • Chicken, nuts and/or seeds, scrambled egg, 2 slices of bacon
  • Other cheeses such as ricotta or cheddar, one egg, unflavored/unsweetened Greek yogurt, one slice of ham
  • Regular toast, rice cake, whole grain or multigrain cereal
  • Any other type of tea as long as it doesn’t contain sugar or any other sweetener. This could be Green tea, white tea, and even sugar-free cocoa made with water (not milk)

 

Dinner:

  • Two hot dogs (no bun)
  • Half a cup each of broccoli and carrots
  • Banana (half)
  • Vanilla ice cream (half a cup)

 

Military diet substitutions list:

  • Various deli meats like ham or baloney, vegetarian hotdogs (soy or tofu), bratwurst, turkey dogs
  • Asparagus, cauliflower
  • A small salad with no dressing, beets, cabbage, bell peppers (any color), celery, butternut squash
  • Fruits like Grapes, kiwis, apricot, peaches, pears, plums are all ok to substitute the half a banana
  • Frozen desserts such as frozen yogurt, apple sauce, regular fruit yogurt

DAY 3 – On this day the calories drop a little bit more to approximately 1100 calories

Breakfast:

  • One slice of cheddar cheese (1 ounce)
  • 5 whole wheat or regular crackers (lightly salted is ok)
  • One apple
  • Coffee or tea

 

Military diet substitutions list:

  • Tofu, Other cheeses such as ricotta or cottage cheese, one egg, 
  • Fruits like nectarines, peaches, pears, plums, and even zucchini are all ok to substitute the apple
  • Regular toast, rice cake, whole grain or multigrain cereal
  • Any other type of tea as long as it doesn’t contain sugar or any other sweetener. This could be Green tea, white tea, and even sugar-free hot cocoa made with water (not milk)

Lunch:

  • One slice of toast.
  • One egg prepared any style
  • Coffee or Tea

 

Military diet substitutions list:

  • Multigrain or whole-grain cereal, whole wheat or regular rice cakes, whole wheat or regular crackers (lightly salted is ok), tortilla
  • Chicken, nuts and/or seeds, scrambled egg, 2 slices of bacon
  • Any other type of tea as long as it doesn’t contain sugar or any other sweetener. This could be Green tea, white tea, and even sugar-free hot cocoa made with water (not milk)

 

Dinner:

  • Tuna (one cup)
  • Banana (half)
  • Vanilla ice cream (one cup)

 

Military diet substitutions list:

  • Chicken, Tofu, Pumpkin or almond seeds, Cottage Cheese
  • Fruits like Grapes, kiwis, apricot, peaches, pears, plums are all ok to substitute the half a banana
  • Frozen desserts such as frozen yogurt, apple sauce, regular fruit yogurt

As you can see, the military diet replacements give you a little more variety, but they still keep you within a caloric deficit. As each meal works to help you drop weight, you still should consume plenty of water throughout the day to stay hydrated. Limit your coffee and tea intake to one cup for each meal so that you don’t go overboard with the caffeine. The plan diet reviews of the military diet have motivated a lot of people to take the first step in losing weight and keeping it off.