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Military Diet Plan

3 Day Military Diet Menu Plan

The Military Diet, sometimes called the 3 Day Diet, is a fast way to lose up to 10 pounds a week. The Military Diet plan is detailed below. If you want to keep losing weight on your days off too, here’s a menu plan to help you plan your 4 days OFF the Military diet: 1500 calorie diet plan.

We also have a vegetarian and vegan version of the Military Diet.

What to drink on the Military Diet:

Water is the best thing you can drink on the Military Diet. So drink as much as you can! Artificial sweeteners aren’t good for you or your blood sugar, so try to avoid them. The only artificial sweetener we recommend on the Military Diet is Stevia (in your coffee). You can also drink as much caffeine free herbal tea as you want on the diet, but again, only use Stevia as a sweetener. Read more about artificial sweeteners.

For coffee addicts: We really love (need) coffee too, so we understand why everyone has questions about coffee on the Military Diet! Caffeine withdrawal is no fun, especially when you’re already on a low calorie diet. So here’s some good news… Black coffee has less than 5 calories per cup, so if you need to sneak in a cup here and there, just cut out the equivalent calories elsewhere. Do not add cream and sugar. You can add Stevia if you like. You’re welcome…

In case there’s something below you just can’t stomach, check out our Military Diet substitutions page.

DAY 1:

Breakfast

Military Diet Plan
1/2 Grapefruit
1 Slice of Toast
2 Tablespoons of Peanut Butter
1 cup Coffee or Tea (with caffeine)
 
 
 
 
 
 

Lunch

Military Diet Plan
1/2 Cup of Tuna
1 Slice of Toast
1 cup Coffee or Tea (with caffeine)
 
 
 
 
 
 
 

Dinner

Military Diet Plan
3 ounces of any type of meat
1 cup of green beans
1/2 banana
1 small apple
1 cup of vanilla ice cream
 
 
 
 
 
 
 

DAY 2

Breakfast

Military Diet Plan
1 egg
1 slice of toast
1/2 banana
 
 
 
 
 
 

Lunch

Military Diet Plan
1 cup of cottage cheese
1 hard boiled egg
5 saltine crackers
 
 
 
 
 
 
 

Dinner

Military Diet Plan
2 hot dogs (without bun)
1 cup of broccoli
1/2 cup of carrots
1/2 banana
1/2 cup of vanilla ice cream
 
 
 
 
 
 

DAY 3

Breakfast

Military Diet Plan
5 saltine crackers
1 slice of cheddar cheese
1 small apple
 
 
 
 
 
 

Lunch

Military Diet Plan
1 hard boiled egg (or cooked however you like)
1 slice of toast
 
 
 
 
 
 

Dinner

Military Diet Plan
1 cup of tuna
1/2 banana
1 cup of vanilla ice cream