Military Diet Food List
The military diet necessitated that individuals stick to a low-calorie diet for three days and then return to regular meals for four days.
Therefore, within the first three days, the military diet restricts you to a daily calorie intake of 1400Kcal, 1200Kcal, and 1100Kcal, respectively.
According to the Military diet website, this diet has very stringent guidelines on what you can and can’t eat, but it’s actually for your good.
Although there isn’t factual proof, the website claims that the military diet can help with weight loss.
In addition, the military diet can help support brain function and improve heart health.
Unfortunately, the military diet doesn’t have concrete rules about how it should be followed. However, this review will give you a couple of guidelines about the military diet.
We will look at what you can and can’t eat, including beverages.
In addition, we will also look at substitute foods for the military diet if you’re eating gluten-free or lactose-free foods.
Foods to Eat On a Military Diet
- Bread: Whole-wheat only
- Cheese: Cheddar and Cottage
- Chicken Eggs
- Fish: Sardines and Tuna
- Fruits: Apples, Bananas, and Grapefruit
- Ice-cream: Vanilla only
- Meats: Beef, Lamb, Pork, Veal, etc
- Peanut Butter
- Poultry: Chicken and Turkey
- Saltine Crackers (5 per meal)
- Soy Hot dogs
- Vegetables: Broccoli, Carrots and Green Beans
Substitute Foods to Eat On a Military Diet
Some people might want to get substitutes for the military diet because they find particular foods unappealing. Others will want replacements because of their dietary requirements.
Fortunately, we have gone ahead and provided replacement ideas for vegans and persons who eat gluten-free and lactose-free food.
So here is a list of common substitutes you can opt for during the three days of restricted eating when on the military diet.
You can eat the following fruits in place of apples:
- Dried apricots
As long as you consume the same amount of calories, you can decide to eat any of the following foods or fruits instead of bananas
- Apple sauce
You can substitute broccoli with any other green vegetable such as kale, lettuce, or spinach. What’s more, you can use tomatoes as an alternative to broccoli.
You can substitute carrots with beetroots, bell peppers, celery, parsnips, or squash.
Greek yogurt, ricotta cheese as well as other cheeses with comparable nutrient profiles are fitting substitutes. You can also use ham or eggs as substitutes to cheddar or cottage cheese.
Caffeine is a vital part of the military diet, and this diet can still work for you even if you can’t tolerate caffeine. You can replace coffee with decaf coffee, green tea, or any other herbal tea.
If you’re allergic to eggs or you simply don’t eat them, you can try the following foods:
- A cup of baked beans
- A cup of milk
- Bacon slices
- Chicken wings
When on the military diet, you can replace the impact of grapefruits by adding half a spoon of baking soda in water and drinking it.
Baking soda and grapefruit change the PH levels of the human body, creating alkaline conditions and informing your body that it needs to burn fat. But do note that there is no evidence to back this claim.
9. Hot Dogs
If you follow a plant-based diet, you can substitute meat hot dogs with lentils, Portobello mushrooms, tofu hot dogs, or vegan burgers.
Instead of eating meat, you can opt for
- Portobello mushrooms.
- Soy-based meat alternatives like soy hot dogs or tofu.
11. Peanut Butter
Some people are allergic to nuts, and as a result, they will be allergic to peanut butter.
You can opt for other kinds of butter, such as seed butter made from almonds, cashews, or pumpkin seeds. You can also use a bean dip or hummus.
12. Saltine Crackers
One saltine cracker has 13 calories, so you should substitute it with food with the same number of calories.
For instance, if you’re on a gluten-free diet, you can buy gluten-free crackers. You can also substitute saltine crackers with couscous or quinoa.
Instead of tuna, you can opt for very lean meat. In addition, if you are vegan, you can opt for avocado, cottage cheese, or tofu because they are all rich in fats and proteins.
14. Vanilla Ice Cream
In place of vanilla ice cream, you can have a glass of apple juice or fruit-flavored yogurt. In addition, if you’re lactose intolerant, you can go for plant-based ice cream versions.
15. Whole-Wheat Bread
If you decide not to eat bread or you follow a gluten-free diet, you can substitute whole wheat bread with any of the following options
- A gluten-free corn tortilla
- A protein bar
- Flax seeds
- Half a cup of gluten-free cereal
- Half a cup of oats
- Rice cakes
- Sunflower seeds
16. Beverages You Can Take On a Military Diet
The military diet recommends that you stay hydrated, and as a result, you should drink water and lots of it.
If you’re a coffee or tea addict, you can still drink them, but only when they are black with no milk or sugar.
You’ll also want to limit sugary beverages such as soda or sweetened tea because they have a lot of sugar. You can drink some fruit juice but in moderation.
In addition, you must not drink alcohol for the three days, but you can take it on your four off days.
Foods to limit on a Military Diet
You should avoid all other foods not listed above for the three days; then, you can start eating them on the fourth day. There are several beverages you should avoid, including:
- Sugary beverages such as soda
To sum it all up, the military diet is quite restrictive about what you can and can’t eat.
As illustrated above, if you’re taking gluten-free or lactose-free, you can still follow this diet, but you’ll need to substitute the foods with more applicable foods.
|Foods to Eat On a Military Diet||Foods to limit on a Military Diet||Beverages to limit on a Military Diet|
|Bread: Whole-wheat only||All other foods not on the list||Alcohol|
|Cheese: Cheddar and Cottage||Milk|
|Chicken Eggs||Sugary beverages such as soda|
|Fish: Sardines and Tuna||Swettened Coffee or Tea|
|Fruits: Apples, Bananas, and Grapefruit|
|Ice-cream: Vanilla only|
|Meats: Beef, Lamb, Pork, Veal, etc|
|Poultry: Chicken and Turkey|
|Saltine Crackers (5 per meal)|
|Soy Hot dogs|
|Vegetables: Broccoli, Carrots and Green Beans|
|Beverages to Take on a Military Diet|