3 Day Military Diet Meal Plan (Printable and PDF)

Have you heard of the 3-day military diet meal plan? It may help you to lose 8-11 lbs in 1 week.

This diet is becoming increasingly popular and can be a great option for people looking to lose weight quickly and healthily.

All About the Military Diet Meal Plan

The military diet necessitated that individuals stick to a low-calorie diet for three days and then return to regular meals for four days. One of the best things about the military diet is that it does not include expensive foods or nutritional supplements.

This is another feature that makes this diet attractive–it’s budget-friendly.

Overall, this diet is based on low-calorie intake, which may lead to weight loss in a short time, although no research has proven that it can help with weight loss. (1)

So, how does the 3-day military diet meal plan work? Whether or not it’s a diet worth trying will differ for everyone, but in this article, we’ll explain everything you need to know to decide if it’s right for you.

What is the 3 Day Military Diet?

3-day military diet meal plan

We mentioned that there is a diet that can help you lose 8-11 lbs a week, but did we mention that this diet only lasts 3 days? Isn’t that good news, too?

This diet plan gives you a 4-day break after 3-days of dieting. This weekly cycle should be repeated until you reach your goal.

How to Apply the 3 Day Military Diet

As mentioned above, this diet is divided into two parts–a 3-day strict diet and a 4-day relaxed but calorie-restricted period.

The meal list for the first 3 days, which you can find below, includes 3 main meals, each with a diet based on low-calorie intake.

No snacks are on the list, and the total daily calorie intake during these 3 days varies between 1100 and 1400.

We recommend that you review this information with a doctor before starting the diet because this calorie intake is much lower than that of the average adult.

On the remaining days, it is recommended to keep calorie intake below 1500 calories and to make healthy choices.

This diet can be applied over and over again until you reach your goal. Now let’s examine the meal plan.

3 Day Military Diet Meal Plan

Here is the first 3-day phase of the diet:

Day 1 (About 1400 calories)

Breakfast

• A slice of toast with 2 tablespoons of peanut butter
• 1 green apple
• 1 glass of milk
• 2 walnuts

Lunch

• A cup of green beans
• 25 grams of whole wheat bread
• 200 grams of Greek yogurt
• 1 bowl of soup

Dinner

• Two hot dogs (without bun)
• 200 grams of Greek yogurt
• 1 bowl of soup
• Green salad (with 1 tablespoon of olive oil)

Day 2 (About 1200 calories)

Breakfast

• 1 boiled egg
• 1 slice of whole-wheat bread
• ½ banana
• 1 glass of milk
• 10 raw hazelnuts

Lunch

• One cup of tuna
• Green salad (with 1 tablespoon of olive oil)
• 2 slices of whole wheat bread

Dinner

• Two beef franks
• 1 glass of buttermilk
• ½ cup of carrots
• 1 slice of whole-wheat bread

Here, you can find a delicious buttermilk recipe that you can make in your smoothie machine.

Day 3 (About 1100 calories)

Breakfast

• 30 grams of feta cheese
• 5 olives
• 3 dried apricots
• 1 cup of tea or coffee

Lunch

• 200 grams of Greek yogurt
• 1 bowl of soup
• Salad (with 1 tablespoon of olive oil)

Dinner

• 3 grilled meatballs (90 grams)
• 4 tablespoons of whole-wheat pasta
• Salad (with 1 tablespoon of olive oil)

In this phase, you can drink as much tea, herbal tea, and coffee as you want. (Remember not to add sugar) Do not forget to drink plenty of water.

Other Foods Allowed for the First 3 Days

Some of the foods allowed on the military diet include:

1. Cheese: Cheddar and Cottage.
2. Eggs
3. Fruits: Apples, Bananas, Carrots and Grapefruit.
4. Ice Cream: Vanilla.
5. Peanut Butter.
6. Tofu
7. Vegetables: Broccoli, Carrots, and Green beans.
8. Whole Wheat Bread.
9. Coffee
10. Saltine Crackers: You can also substitute saltine crackers with couscous or quinoa.
11. Tuna
12. Fruit juice is not mentioned as part of the official military diet

Printable Military Diet Food List (PDF)

Are you allergic to any of the nutrients on the 3-day list? No problem. You can make changes to the foods on the list.

The important thing is that the amount of calories taken remains the same. You are free to make substitutions in your meal plan, but pay attention to the calories of the food you will consume.

Also, it’s important to drink lukewarm lemon water first thing in the morning to protect yourself from any imbalance caused by a sudden change in your eating pattern.

So What Should You Do for the Remaining 4 Days?

What you eat during the rest of the week matters a lot. On these 4 days, snacks are allowed. This is the good news. The good news is that there is no food group restriction.

However, you must pay attention to portion control and keep your total calorie intake below 1500 calories daily. For the remaining days of the diet, no other rules are specified.

Decision Time: Is the 3 Day Military Diet Safe?

The 3-day military diet is considered safe for a healthy adult in the short term.

However, continuing the diet for months can increase the risk of some nutrient deficiencies due to excessive calorie restriction. This is especially true when vegetables and fruits are not consumed enough.

Tell us what you think about this diet in the comments.

Printable (PDF) 3 Day Military Diet Meal Plan

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