3 Days Military Diet Plan for Weight Loss


Days Military Diet Plan is one the most effective and fast diet plan to lose up to 10 pounds (4.5 kg) pounds in less than a week.

It’s one of the most popular diet plan used by the people of all ages and gender, it’s also called the 3-day diet. Countless people around the globe have used it successfully and got some great results, we can find their reviews on the internet.

It’s a low calorie diet, highly regimented and quite restrictive diet. So if you are having some health issues or weakness then take the permission from your Doctor to follow this diet. However, as it’s only for 3 days and then eat less formula for the next 4 days, it’s worth trying for great results.

Most of the popular and commonly used diets get pretty complicated and require a lot of time and other restrictions like counting your calories, buying a big list of ingredients, preparing for diet recipes and all. Well, this is not the case with Military diet plan, you can follow it no matter how busy your routine is.

It was designed for the soldiers of US Army to keep them fit and into top shape in no time.  But it’s definitely not associated with any government or military institution.

Some other popular names for military diet are navy diet, ice cream diet and the army diet.

So before we look at the diet plan, let’s first have a look on the foods that you can eat and the ones you can’t eat in this diet.

What You Can Eat?

In this diet you can’t eat super-foods like almonds, quinoa, salmon etc.

What you can’t eat?

In this diet you can eat foods like cheddar cheese, hard-boiled eggs, breads, canned tuna, saltine crackers etc.

The 3 Days Military Diet Plan for Weight Loss

Day 1

 Day 2

 Day 3


(300 calories)


(200 calories)


(370 calories)

  One slice toast with 2 peanut butter (2tb sp)

 1 Egg (any style)

 5 Saltine Crackers
(Tuc Biscuits)

 Half Grapefruit

 1 Banana

 1 Slice Cheddar Cheese

Tea or Caffeinated Coffee

 1 Slice of Toast

 1 Small Apple




(160 Calories)


(300 Calories)


(130 Calories)

 Tuna (1/2 cup)

 Cotton Cheese (1 Cup)

One Slice Toast

 Tea or Caffeinated Coffee

 5 Saltine Crackers
(Tuc Biscuits)

One Hard boiled Egg

 One Slice Toast

 One Hard boiled Egg





(780 Calories)


(600 Calories)


(360 Calories)

 85 Gram Meat of your choice

Veggies or Lentils
(1 Cup)

 One Banana

 One Banana

 Broccoli (One Cup)

 Tuna (1/2 Cup)

 One Small Apple

 Carrots (1/2 Cup)

 Vanilla Ice Cream
(One Cup)

 Vanilla Ice Cream
(One Cup)

 One Banana


 Green Bean
(One Cup)

 Vanilla Ice Cream
(One Cup)



Additional Foods allowed in Military Diet

  • Small amounts of mustard
  • Lemon pepper
  • Salt and pepper
  • Small amounts of relish
  • Sugar-free mints and gum
  • Broth

Shopping List for 3-Days Military Diet


  • Any type of bread.
  • Saltine or plain soda crackers


  • Tea and/or Caffeinated coffee


  • Tuna, canned or fresh in water, 2 cans
  • Cottage cheese
  • Cheddar cheese
  • Peanut butter, smooth or crunchy.
  • Meat of any type, including  seafood, beef or poultry.

Fruit and Vegetables

  • Green beans
  • Grapefruit
  • Carrots
  • Broccoli
  • Small apples
  • Bananas


  • Vanilla ice cream

3 Days Diet Substitutions

The above diet plan is designed to work in the best possible way and all the foods included work together to boost metabolism, so we do not recommend to substitute any foods. By using substitute foods the results can be affected and diet may not work properly.

However if any foods are not available in your area or you are not permitted to any food then in that case here is the list of the best possible alternatives with same nutritional value that you can use in this diet.

For Tuna

For Ice Cream

For Toast

Cottage Cheese

Vanilla or Strawberry flavored milk )not chocolate)

Sunflower kernels (1/8 cup)

Peanuts or almonds

Apple juice

Half of high protein nutrition bar

Cooked chicken

Low-fat yogurt and a small amount of fruit

Half cup Unsweetened whole grain

Pumpkin or flax seeds

Low-Fat yogurt (1/4 cup) with flax seed (1 tsp)

150 ml of a meal replacement shake


Exercise and the Military Diet

Though exercise is not essential in military diet but to fasten your metabolism and enhance your fat loss results light to moderate exercises is recommended.

If you are currently not doing any exercise then start by walking for 30 minutes a day.

If you are already doing exercise regularly then you can continue with your daily routine but be aware of that, during this diet you may feel a little weak or tired. So make sure not to put yourself in any intense condition and continue light to moderate exercise during these three diets.

Bottom Line

If you are looking to lose a few quick pounds, then the military diet can help.

But remember one thing that you are likely to regain the weight back very soon too. The reason is, this is simply not a very good diet for lasting weight loss.

So if you are looking for some long term results then do not depend on short diets and consider to change your lifestyle, that will work for longer term.

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I am a Computer Graduate specialized in Web Developing, Entrepreneurship, Online Marketing and much more.
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