Tuna on the Military Diet

Tuna is a dieter’s best friend because of its high protein and low calorie content. No wonder tuna is one of the most widely consumed fish in the world. For people who want to lose weight, tuna is a diet super food that helps you feel full without a lot of fat or calories.

Every 3 ounces of tuna canned in water has around 22 grams of protein and less than 1 gram of fat, so it’s safe to enjoy tuna a few times a week. Tuna provides essential vitamins like Vitamin D and B12, which are important for overall health. The omega 3 fatty acids are great for heart health.



Some sources suggest choosing lower mercury tuna brands like Skipjack and eating tuna in moderation. We recommend choosing canned tuna packed in water instead of oil because it has less calories.

Feeling blue lately? Then eat some tuna: the presence of rich omega 3 fats in tuna helps boost your mood. We could all use a mood boost on the Military Diet!

If you don’t like canned tuna, it’s okay to eat tuna that doesn’t come from a can on the Military Diet!

You can also check out our Military Diet substitution page if tuna isn’t for you.

Cooking Tuna
Dieticians say it’s not the ingredient itself which is fattening or unhealthy but the method of preparation that amps up the calorie count. For instance, when fresh tuna is broiled or baked, the calorie count is quite low. When cheesy sauces or extra oil are added to the tuna, a high calorie dish like this is a big NO on the Military Diet.

Here are 3 ways to eat tuna on the Military Diet without adding any/many calories:

Grilled Tuna: Before grilling tuna, use a brush to apply a light coating of either lemon juice or virgin olive oil.

Open Sandwich: Grab a slice of multigrain bread and spread a thin layer of tuna flakes on it. Beat the temptation to add mayo and reach out for a sprinkle of pepper instead. Some diced green onions will add some zing at less than 2 calories per tablespoon.

Baked Tuna: Up for something new? Try baking your tuna instead of grilling it. Add a small marinade of lemon juice and fresh herbs to the fish before baking. Chives, basil or thyme all add great flavor.