3 Day Vegetarian Military Diet Plan

Vegetarian Military Diet Plan

If you’re following the 3-day military diet, you might need to swap foods that don’t appeal to you or foods that don’t fit your dietary needs.

Numerous alternative food options in the military diet suit vegans and people who eat gluten-free foods.

The vegetarian military diet limits calories for three days a week. Proponents of this diet claim that it can help you lose weight.

However, there are no facts and figures to suggest that this is how military personnel eat.

In this review, we will explore the vegetarian military diet, how it works, the foods you can eat in the course of the three days, and a sample meal plan.

In addition, we will discuss who the vegetarian military diet is meant for and some of the benefits of this diet.

How does the Military Diet Work?

Again the military diet recommends you be on a low-calorie meal plan for three days and have four days off during which you can eat as normal.

The military diet webpage has a sample meeting plan for three days ranging from 1100 to 1400 Kcal per day.

The web page claims that you can lose ten pounds in a week, but there is no evidence to back this claim.

Specific food items allowed in the diet include eggs, carrots, green beans, and whole-wheat toast.

If you’re a vegetarian, you can substitute meat, fish, and eggs with friendlier foods like tofu and soy dogs. But, remember, this regimen is strict, and you have to put calories in the deficit.

This is the reason why you expect to lose a lot of weight in a week.

By the end of the first day, you should be hoping to consume more than 1,400 calories, and by the end of three days, you should have trimmed your calorie intake to 1100.

Foods Accepted On the Vegetarian Military Diet

Vegetarian Military Diet Plan

Vegetarian Military Diet Plan

The food options are generous during the four ‘off days’ when you are allowed to eat 1,500Kcal. You’re allowed to eat dishes such as cinnamon porridge, omelets, smoothies, and walnut waffles, although in sparse portions.

Some of the foods allowed on the vegetarian military diet include:

  1. Cheese: Cheddar and Cottage.
  2. Eggs
  3. Fruits: Apples, Bananas, and Grapefruit.
  4. Ice Cream: Vanilla.
  5. Peanut Butter.
  6. Tofu
  7. Vegetables: Broccoli, Carrots, and Green beans.
  8. Whole Wheat Bread.

Foods You Shouldn’t Take On the Vegetarian Military Diet.

Vegetarian Military Diet Plan

Vegetarian Military Diet Plan

Some foods and drinks not allowed on the vegetarian military diet include:

  1. Alcohol (during the three days you’re on diet)
  2. Fruit Juice
  3. Meats: Beef, lamb, pork, etc.
  4. Milk
  5. Poultry: Chicken and Turkey

Sample Meal Plan for the Vegetarian Military Diet

Vegetarian Military Diet Plan

Vegetarian Military Diet Plan

Day 1

Breakfast

  • A cup of coffee or tea (without sugar)
  • Whole wheat bread
  • Two tablespoons of peanut butter
  • Half a grapefruit

Lunch

  • A cup of coffee or tea (without sugar)
  • One slice of brown bread toast
  • Tofu (150 grams)

Dinner

  • 100 grams of cooked beans (either green or kidney beans)
  • One small apple
  • One cup of vanilla ice cream

Day 2

Breakfast

  • A slice of cheddar cheese
  • Saltine crackers
  • One small apple

Lunch

  • Two tablespoons of hummus
  • One slice of whole-wheat bread
  • Tofu (150 grams)

Dinner

  • 100 grams of cooked beans (either green or kidney beans)
  • One cup of cottage cheese
  • Saltine crackers

Day 3

Breakfast

  • One cup soy milk
  • One slice of whole-wheat bread
  • Half a banana

Lunch

  • One slice of whole-wheat bread
  • Saltine Crackers
  • One cup of vanilla ice cream

Dinner

  • Soy hot dogs without buns
  • One cup broccoli
  • Half a cup of carrots

What is the Vegetarian Military Diet For?

The vegetarian military diet is ideally meant for anyone who is looking to lose weight quickly.

However, unlike what its name suggests, you don’t need to have military-level fitness or meet the grueling standards of the world’s fighting crème de la crème.

The military diet is great if you have a weight loss emergency, such as fitting into a wedding dress.

From this, you might assume that the military diet is meant for women, but it can also be followed by men.

Men looking to follow the military diet are advised to consume an additional 100 calories each day, preferably in the form of proteins, not carbs.

What Are Some Of The Benefits Of a Vegetarian Military Diet?

Vegetarian Military Diet Plan

Vegetarian Military Diet Plan

Some of the benefits of the vegetarian military diet include:

  1. You get to lose weight quickly because of the restricted calorie intake.
  2. The vegetarian military diet is free, and it’s simple to follow this regimen; you don’t need a sophisticated manual to know what to do.
  3. The military diet is cheap since you don’t need any expensive food and supplements.
  4. The military diet is high in proteins, which quickly makes you feel satisfied, gives you energy, and maintains muscle mass.

What Are the Associated Risks of the Military Diet?

All that glitters is not gold, and this is the case for the vegetarian military diet. Some of the disadvantages and risks associated with the military diet include

  1. This diet has limited food options, and you have to stick to the specified foods.
  2. As per the AND (Academy of Nutrition and Dietetics), restricting yourself from consuming specific foods puts you in jeopardy of losing out on nutrients that your body cannot replace with the help of supplements alone.
  3. The vegetarian military diet plan has processed foods that have salts, such as whole-wheat bread, cheese, soy dogs, saltine crackers, and peanut butter. So, you should not consume more sodium than the recommended daily average of 2,300 milligrams. So due to the sodium composition, consuming excessive salt is harmful.

Final Thought

All in all, when you’re on the vegetarian military diet, you’ll eat special meals for breakfast, lunch, and supper for three days.

Then, after the three days, you can eat the meals you like for the next four days unless you’ve consumed more than 1500Kcal.

Printable 3 Day Vegetarian Military Diet Plan (PDF)

Day 1Day 2Day 3
Breakfast BreakfastBreakfast
A cup of coffee or tea (without sugar)A slice of cheddar cheeseOne cup soy milk
Whole wheat breadSaltine crackersOne slice of whole-wheat bread
Two tablespoons of peanut butterOne small appleHalf a banana
Half a grapefruit
LunchLunchLunch
A cup of coffee or tea (without sugar)Two tablespoons of hummusOne slice of whole-wheat bread
One slice of brown bread toastOne slice of whole-wheat breadSaltine Crackers
Tofu (150 grams)Tofu (150 grams)One cup of vanilla ice cream
DinnerDinnerDinner
100 grams of cooked beans (either green or kidney beans)100 grams of cooked beans (either green or kidney beans)Soy hot dogs without buns
One small appleOne cup of cottage cheeseOne cup broccoli
One cup of vanilla ice creamSaltine crackersHalf a cup of carrots

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