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What to Eat on the 3 Day Military Diet

Discover a comprehensive guide to the 3 Day Military Diet. Learn what to eat and how to navigate this popular and restrictive eating plan for quick weight loss.

In the article “What to Eat on the 3 Day Military Diet,” you will discover a comprehensive guide to help you navigate this popular and restrictive eating plan. This diet is designed to help individuals lose weight quickly by following a specific meal plan for three consecutive days. By following the guidelines and understanding what to eat, you can effectively adhere to the 3 Day Military Diet and potentially achieve your weight loss goals. To gain a deeper understanding of this diet and access a detailed menu, visit the provided link for additional information.

What to Eat on the 3 Day Military Diet

Day 1

Meal 1: Breakfast

The first meal of the day on the Military Diet begins with a refreshing and tangy grapefruit. Rich in vitamin C and fiber, grapefruit helps kickstart your metabolism and supports healthy digestion. Alongside the grapefruit, you will enjoy a slice of toast, which provides whole grains for sustained energy. To add a touch of protein and healthy fats, spread some peanut butter on your toast. Finally, complement your breakfast with a cup of coffee or tea, which can provide a gentle boost of caffeine to jumpstart your morning.

Meal 2: Lunch

For lunch on Day 1, you will have tuna as the main protein source. Tuna is not only low in calories but also packed with essential omega-3 fatty acids that promote heart health. To add some crunch and carbohydrates, enjoy another slice of toast alongside the tuna. As for your beverage, you can once again choose between coffee or tea.

Meal 3: Dinner

The dinner on Day 1 of the Military Diet consists of a combination of protein and vegetables. You will have a serving of meat, such as chicken or beef, which will provide you with the necessary amino acids for muscle growth and repair. Accompany the meat with a side of green beans, a nutritious vegetable rich in vitamins and minerals. Finally, finish your meal with a crisp apple, adding a touch of sweetness to round off your day’s nutrition.


On Day 1, you have the option to indulge in a small treat as a snack. This includes a half-cup serving of vanilla ice cream. Enjoying this dessert can provide a satisfying end to your first day on the Military Diet.

Day 2

Meal 1: Breakfast

Start your second day on the Military Diet with a protein-rich breakfast containing eggs. Eggs are a great source of high-quality protein and essential nutrients like vitamins B12 and D. Alongside the eggs, have a slice of toast and a banana for added fiber and potassium. Once again, you can choose between coffee or tea to accompany your meal.

Meal 2: Lunch

Lunch on Day 2 revolves around cottage cheese, a protein-packed dairy product that is low in calories. Pair the cottage cheese with some saltine crackers for carbohydrates and texture. Additionally, include hard-boiled eggs as a secondary protein source, providing you with essential vitamins and minerals. As for your beverage, coffee or tea can once again be enjoyed.

Meal 3: Dinner

Dinner on the second day of the Military Diet consists of a classic favorite – hot dogs. While hot dogs may not typically be associated with a healthy diet, the Military Diet allows for flexibility and indulgence within its restrictions. Alongside the hot dogs, you can enjoy a serving of carrots and broccoli, vegetables that provide important vitamins and fiber. Satisfy your taste buds with the sweetness of vanilla ice cream as a dessert.


On Day 2, you don’t have a designated snack option, but with the combination of three meals and the various food choices throughout the day, you should feel satiated and not require additional snacking.

Day 3

Meal 1: Breakfast

Begin your third and final day on the Military Diet with a light and satisfying breakfast. Your breakfast will consist of saltine crackers and cheddar cheese. This combination offers a balance of carbohydrates and protein, along with a savory flavor. Alongside this, enjoy a fresh apple and a cup of coffee or tea to complete your morning meal.

Meal 2: Lunch

For lunch on Day 3, return to the protein-packed tuna. Paired with another slice of toast, the tuna provides a lean protein source. Complement this combination with your choice of coffee or tea to suit your taste preferences.

Meal 3: Dinner

The final dinner on the Military Diet includes boiled eggs, which are an excellent protein source and offer essential amino acids. Accompany the eggs with a ripe banana for added potassium, a mineral that supports heart and muscle function. Finally, finish your meal with a serving of vanilla ice cream to indulge your taste buds.


On Day 3, similar to Day 2, there are no designated snacks; however, the combination of three meals and the variety within those meals should provide sufficient nutrition throughout the day.

What to Eat on the 3 Day Military Diet

General Guidelines

Limited Calorie Intake

The Military Diet is characterized by its limited calorie intake, providing an average of 1,000-1,400 calories per day. This calorie restriction is intended to promote weight loss over the three-day period. It is important to note that such low-calorie diets may not be suitable for everyone, especially those with certain medical conditions or undergoing intense physical activity.

Specific Food Choices

The Military Diet emphasizes specific food choices to achieve its intended results. The combination of protein-rich foods, such as tuna, eggs, and meat, alongside carbohydrates from toast, crackers, and fruits, helps maintain a balanced nutrient intake and provides energy throughout the day. However, it is essential to remember that this diet is not sustainable for long-term nutrition and may need to be followed with caution.

Beverage Recommendations

Throughout the Military Diet, you are allowed to consume coffee or tea with each meal. However, it is important to avoid adding excessive amounts of sugar or creamer to ensure the calorie content remains low. Staying hydrated is also crucial, so be sure to drink plenty of water throughout the day.

Day 1 Breakdown


Grapefruit is not only a refreshing and tangy citrus fruit but also a fantastic source of vitamin C and fiber. This nutritious fruit can support healthy digestion and metabolism.


A serving of toast provides whole grains, contributing to sustained energy levels throughout the day. Opt for whole wheat or whole grain bread for added nutritional benefits.

Peanut Butter

Adding a spread of peanut butter to your toast brings in a dose of protein and healthy fats. Choose a natural and unsweetened variety for the best nutritional profile.


A cup of coffee or tea is allowed with each meal on the Military Diet. Just remember to enjoy it without excessive sugar or creamer to maintain the low-calorie nature of the diet.


Tuna is a lean protein choice that is low in calories and packed with omega-3 fatty acids. It can support heart health and provide essential nutrients while keeping calorie intake in check.


Meat, such as chicken or beef, is included in the dinner meal of Day 1. It offers essential amino acids necessary for muscle growth and repair. Opt for lean cuts and avoid excessive seasoning or frying methods.

Green Beans

Green beans are a nutritious vegetable that adds color and fiber to the dinner meal. They are low in calories and provide vitamins and minerals such as vitamin C and vitamin K.


Enjoy a crisp apple as a refreshing and naturally sweet component of the dinner meal. Apples are a good source of dietary fiber and can provide a satisfying end to the day.

Vanilla Ice Cream

The inclusion of a half-cup serving of vanilla ice cream as a dessert on Day 1 adds a touch of indulgence. While it may feel counterintuitive, it offers a small treat within the restrictions of the diet.

Day 2 Breakdown


Eggs are a versatile and protein-rich choice for breakfast on Day 2. They contain essential vitamins and minerals, including vitamin B12 and vitamin D.

Cottage Cheese

Cottage cheese is a low-calorie dairy option that provides a significant amount of protein. It can help satisfy hunger and promote satiety throughout the day.

Saltine Crackers

Saltine crackers are a carbohydrate source that complements the cottage cheese. They can add texture and help create a more fulfilling meal.

Hard-Boiled Eggs

Including hard-boiled eggs during lunch provides additional protein and essential nutrients. They are easy to prepare in advance and convenient for on-the-go consumption.

Hot Dogs

While hot dogs may not be considered a traditional health food, the Military Diet allows for their inclusion as part of the dinner on Day 2. Remember to choose lean or reduced-fat options and limit sodium intake.


Carrots serve as a nutritious side dish to accompany the hot dogs. They are rich in vitamins and minerals, including vitamin A, which supports eye health.


The addition of broccoli to the dinner meal provides an extra boost of fiber, vitamins, and minerals. Broccoli is a cruciferous vegetable known for its nutritional value and potential health benefits.

Ice Cream

Indulge in a serving of ice cream after dinner to satisfy your sweet tooth. The vanilla flavor adds a touch of decadence to your meal while still adhering to the calorie restrictions.

Day 3 Breakdown

Saltine Crackers

Saltine crackers make another appearance on Day 3, complementing the cheddar cheese included in the breakfast meal. They provide a crunchy texture and serve as a source of carbohydrates.

Cheddar Cheese

Cheddar cheese serves as a protein source alongside the crackers for breakfast. It adds flavor and richness to the meal while providing calcium and essential nutrients.

Boiled Eggs

Similar to Day 2, boiled eggs are included in the dinner meal of Day 3. They offer a reliable source of protein and are easy to prepare ahead of time.


Bananas provide potassium, a mineral that aids in maintaining heart and muscle function. Enjoy a ripe banana as part of the dinner meal on Day 3.

Vanilla Ice Cream

As a consistent feature throughout the three-day Military Diet, a half-cup serving of vanilla ice cream rounds off the final day with a touch of sweetness.

Meal Preparation Tips

Plan Ahead

To ensure a smooth experience on the Military Diet, plan your meals in advance. This will help you have all the necessary ingredients ready and avoid last-minute decisions that could lead to deviating from the diet.

Buy Fresh, Whole Foods

Whenever possible, opt for fresh and whole foods. These choices have higher nutritional value and fewer additives compared to processed or pre-packaged options. Prioritize fruits, vegetables, lean meats, and whole grains for the best results.

Prepare Meals in Advance

If time permits, consider preparing meals in advance. This will save time during the day and help you stick to the prescribed portions. Additionally, having pre-prepared meals can prevent impulsive eating or reaching for unhealthy alternatives.

Portion Control

Make sure to strictly adhere to the portion sizes specified in the Military Diet. The success of this diet heavily relies on consuming the right amount of calories, so accurate portion control is essential.

Benefits of the Military Diet

Promotes Rapid Weight Loss

The Military Diet’s low-calorie nature triggers a calorie deficit, leading to rapid weight loss over the three-day period. This can provide a motivational kickstart for those looking to shed a few pounds quickly.

Short-Term Commitment

The Military Diet only requires three days of adherence, making it a short-term commitment. This aspect can be appealing for individuals seeking immediate results or wanting to kickstart a new healthy lifestyle.

Encourages Portion Control

By providing specific meal plans and portion sizes, the Military Diet promotes portion control. This can be a valuable skill for long-term weight management and overall healthy eating habits.

Can Kickstart a Healthy Lifestyle

Following the Military Diet can act as a catalyst for individuals looking to adopt a healthier lifestyle. The three-day commitment can serve as a jumpstart to making long-lasting dietary changes and incorporating exercise into daily routines.

Risks and Considerations

Low Calorie Intake

The Military Diet’s low calorie intake may not be suitable or sustainable for everyone. Individuals with certain medical conditions or those who engage in intense physical activity should consult a healthcare professional before starting such a restricted diet.

Lack of Balance

While the Military Diet provides a variety of foods, the meal plans lack balance in terms of macronutrients and food groups. The reliance on specific foods may result in deficiencies of certain essential nutrients that are not adequately covered by the chosen food combinations.

Nutrient Deficiencies

Due to the limited food choices and calorie intake, the Military Diet may lead to nutrient deficiencies. It is crucial to emphasize a variety of foods in the diet to ensure the body receives all the essential vitamins, minerals, and macronutrients it needs for optimal health.

Unsustainable Long-Term

The Military Diet, with its extreme calorie restriction and limited variety, is not intended for long-term use. It is designed as a short-term weight loss plan and should not be followed continuously. Transitioning to a more balanced and sustainable diet after the three-day period is essential for overall health and wellbeing.

While the Military Diet may offer short-term benefits in terms of weight loss, caution should be exercised when considering its long-term effectiveness and sustainability. It is always advisable to consult a healthcare professional or registered dietitian before embarking on any diet or weight loss plan to ensure it aligns with individual needs and goals.

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