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 in a fast, healthy manner.

All About the Military Diet Meal Plan

The 3 day military diet has recently become one of the most popular diets in the world. For this reason, we hear more and more about it every day. A diet claiming to help us lose weight fast makes us all a little excited. Moreover, there is good news about the diet: 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 can lead to significant weight loss in a short time. 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, so you can decide if it’s right for you.

What is the 3 Day Military Diet?

3 day military diet meal plan

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 (who doesn’t like cheat days?). This weekly cycle should be repeated until you reach your goal. The proponents of this diet say that it was originally created by the American army to bring its soldiers into good condition in the fastest and most effective way.

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. There are no snacks on the list, and the total daily calorie intake during this 3-day period varies between 1100 and 1400. We recommend that you review this information with a doctor when you decide to start the diet, because this calorie intake is much lower than the average adult gets.

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 in this way 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

  • Cheese on 2 slices of wholemeal bread toast
  • 1 green apple
  • 1 glass of milk
  • 2 walnuts

Lunch

  • 1 serving of vegetables
  • 25 grams of whole wheat bread
  • 200 grams of Greek yogurt
  • 1 bowl of soup

Dinner

  • 100 grams of meat (meatballs or chicken)
  • 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

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

Dinner

  • 1 serving of legumes
  • 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

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 here is that the amount of calories taken in 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. Because this will protect you from any imbalance that may occur from a sudden change in your eating pattern. It also keeps your immunity strong.

So What Should You Do for the Remaining 4 Days?

What you eat during the rest of the week actually matters a lot. In these 4 days, snacks are allowed. This is the good news. More good news is that there is no food group restriction. But you need to pay attention to portion control and keep your total calorie intake below 1500 calories per day. There are no other rules specified for the remaining days of the diet.

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

Meals Day 1 Day 2 Day 3
Breakfast Cheese on 2 slices of wholemeal bread toast
1 green apple
1 glass of milk
2 walnuts
1 boiled egg
1 slice of whole wheat bread
½ banana
1 glass of milk
10 raw hazelnuts
30 grams of feta cheese
5 olives
3 dried apricots
1 cup of tea or coffee
Lunch 1 serving of vegetable dish
25 grams of whole wheat bread
200 grams of Greek yogurt
1 bowl of soup
160 grams of tuna
Green salad (with 1 tablespoon of olive oil)
2 slices of whole wheat bread
200 grams of Greek yogurt
1 bowl of soup
Salad (with 1 tablespoon of olive oil)
Dinner 100 grams of meat (meatballs or chicken)
200 grams of Greek yogurt
1 bowl of soup
Green salad (with 1 tablespoon of olive oil)
1 serving of legumes meal
1 glass of buttermilk
½ cup of carrots
1 slice of whole wheat bread
3 grilled meatballs (90 grams)
4 tablespoons of whole wheat pasta
Salad (with 1 tablespoon of olive oil)
Total calories for the day 1400 1200 1100 

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