Exactly How To Do The Military Diet Plan

Exactly How To Do The Military Diet Plan

The military diet is one that has been increasing in popularity for the past couple of years. It is famous for helping people lose weight fast.

Typically the most weight that you can lose in one week is ten pounds, and the military diet helps you do just that.

more: Lose Weight Fast With This 1200 Calorie 7 Day Meal Plan

The best part is you don’t need to buy any books or supplements in order to follow the plan. The military diet goes by a few other names, such as the 3-day diet, the navy diet, and the army diet.

However, this diet is not affiliated with any military or government institution. Rumor is that this diet was designed by nutritionists with the goal of getting future soldiers into shape as quickly as possible.

more: How To Lose 17 Lbs In 7 Days

The Military Diet Plan Introduction

This diet is unique in the way that you are only provided with a 3-day meal plan for the entire week, instead of a 7-day meal plan. You are supposed to follow the meal plan for 3 days, and then you have the next 4 days off. During those 4 days off, you are encouraged to eat healthy, but there is no specific meal plan to follow. Repeat the weekly cycle of 3 days on the meal plan, 4 days eating normally until you reach your goal weight. For the first 3 days of the military diet, you will notice that the meal plan doesn’t include any snacks. The total intake each day is between 1,100 to 1,400 calories a day. For the 4 days that you have off, you are permitted to eat snacks. Try to keep your calories under 1,500 calories a day for your days off.

military diet plan

What to Drink on the Military Diet

The main thing that you will be drinking on the military diet is water. Water has no calories, and it promotes weight loss.

more: 3 Ways To Lose Weight With Water

It boosts your metabolism and keeps your digestion regular and working smoothly. Try to drink a glass of water before every meal to keep yourself full.

If you crave something other than water, you are also allowed to drink coffee and/or tea. However, you are not permitted to add cream or sugar to your coffee. This would add additional calories that can hinder your results.

Therefore, if you wish to drink coffee, you have to drink black coffee. Black coffee is only 5 calories per cup, and you can sweeten it with Stevia.

If you enjoy drinking tea, that’s great because you can drink unlimited amounts of caffeine-free herbal tea on this diet.

more: 7 Scientifically Proven Ways To Lose Belly Fat

Just like coffee, you can sweeten your tea with Stevia. You can also drink hot lemon water in the morning.

Dietary Restrictions

If you have dietary restrictions you can still do the military diet! Whether you are gluten-free, lactose intolerant, vegetarian, or vegan.

Each day of the military diet will include alternatives for the foods that people might want to substitute.

For individuals with gluten intolerance, each time you see the word “toast,” you can simply substitute it with a piece of gluten-free toast.

more: Should You Eat 6 Meals Per Day To Lose Weight?

Day One of the Military Diet

Here is the meal plan for the first day of the military diet. Altogether, the total comes to around 1,400 calories.


  • One slice of toast with 2 tablespoons of peanut butter (or any nut butter of your choice)
  • Half of a grapefruit
  • One cup of black coffee or herbal tea (optional)


  • One slice of toast
  • 1/2 cup of tuna (can be substituted with 1/2 an avocado and 2 tablespoons of hummus)
  • One cup of coffee or herbal tea

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  • 3 ounces of any meat (or 3 ounces of lentils, beans, or tofu if you are vegetarian or vegan)
  • One cup of green beans
  • One apple
  • Half of a banana
  • One cup of ice cream (can be substituted with a cup of yogurt, a cup of non-dairy ice cream, or a cup of vanilla almond milk)

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Day Two of the Military Diet

This is the meal plan for the second day of the military diet. Day two includes around 1,200 calories worth of food.


  • One egg cooked however you want (can be substituted with 1/4 cup of any nuts or seeds, or 1/2 cup of baked beans)
  • One slice of toast
  • Half of a banana
  • One cup of black coffee or herbal tea

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  • One hard-boiled egg (or 1/2 of an avocado)
  • One cup of cottage cheese (can be substituted with a cup of plain greek yogurt, or a cup of tofu)
  • Five saltine crackers (or five rice cakes)


  • Two hot dogs without the buns (vegans or vegetarians can substitute with soy or tofu hot dogs)
  • One cup of cooked broccoli
  • Half a cup of carrots
  • Half of a banana
  • 1/2 cup of vanilla ice cream (refer to substitutions from the dinner on day one)

more: The 21 Best Foods For Fast Weight Loss

Day Three of the Military Diet

Day three of the military diet has a total of roughly 1,300 calories.


  • Five saltine crackers or rice cakes
  • One slice of cheddar cheese (can be substituted with non-dairy soy cheese, or one egg)
  • One apple
  • One cup of tea or black coffee (optional)

more: Military Diet Plan: Lose 10 LbsIn 1 Week


  • One hard-boiled egg (or 1/2 avocado)
  • One slice of toast


  • One cup of tuna (can be substituted with 1/2 cup of chickpeas)
  • Half of a banana
  • One cup of vanilla ice cream (refer to substitutions from dinner on day one)

more: The 3 Day Military Diet Plan


If you follow this military diet, you can look forward to losing up to ten pounds in one week!

Remember, you can repeat this diet week after week until you reach your goal weight.

more: Everything You Need To Know About The Military Diet Plan

This is one of the easier diets out there to follow, and it is sustainable since you only need to follow a meal plan for three days of the week.

It is also appealing to many people because it still allows you to eat foods that you would normally eat such as bread, ice cream, etc.

Try it out for yourself to see what results you can achieve while following the military diet!

31 comments… add one
  • Steven Furrybear April 3, 2019, 5:45 am

    This diet sounds pretty awesome.
    Anyone tried it?

  • adelina March 9, 2018, 5:14 pm

    i want to try a diet plan that is effective and with a proven track record and the military diet is just perfect! after reading this article, i can now say that i am 100% ready to put myself into making it work!

  • margaux March 8, 2018, 3:09 pm

    thanks for sharing this wonderful post, i’ve learned a lot from it and it’s really a lot easier to understand now. i’m ready to try out the military diet!

  • lilac March 7, 2018, 3:06 pm

    now i know how to follow the military diet. does this diet plan have any drawbacks? i am curious.

  • rosalie March 6, 2018, 2:21 pm

    this diet is really unique. i’ll read more and try it, hope it will really work for me. i’ll let u know when i get good results.

  • alexa March 5, 2018, 8:26 pm

    i knew nothing about this diet before and it’s my first time to read about it. i’m glad i took the time to because now i understand how some food and drinks don’t work for my diet.

  • margie March 2, 2018, 4:45 pm

    i think i’m gonna for this diet since it will only require me to follow a meal plan for three days of the week. and yes i agree that it is sustainable. very easy to follow.

  • astrid March 1, 2018, 5:12 pm

    i thought i could have snacks even the healthy ones while on a military diet. good thing i did some research and found this article.

  • katherine February 28, 2018, 4:54 pm

    wow, this is such a good read! thanks for introducing me to this military plan. i think i might research a bit more and try it out.

  • selma February 27, 2018, 1:16 pm

    this sounds perfect for me. i’m really looking for something i can start doing to lose weight and this i think is going to be good for me.

  • naya February 26, 2018, 3:39 pm

    water and black coffee can work for me. i think this is something i can try for a good diet idea.

  • czarina February 21, 2018, 7:13 pm

    i always thought this was way more complicated than the others. turns out it’s not as bad at all.

  • alyssa February 20, 2018, 11:34 pm

    i never considered doing this military diet, i thought it was kinda complicated. but turns out, it actually is easy and rally doable. thanks for posting this, i now understand it more clearly.

  • naomi February 19, 2018, 1:17 pm

    i think i may be able to do this. i can try this 3-day thing and if it works for me, ill let you know and share it to my friends. thanks for sharing!!

  • esmeralda February 19, 2018, 11:30 am

    my friend told me that when in this diet plan, it is very important to include all the foods in their exact proportions. she tried this diet and the results are truly amazing!

  • maya February 16, 2018, 7:47 pm

    my friend told me that when in this diet plan, it is very important to include all the foods in their exact proportions. she tried this diet and the results are amazing!

  • tabitha February 15, 2018, 8:23 pm

    this diet plan is exactly what i have been looking for! so happy i came across this article!

  • megan February 14, 2018, 2:34 pm

    my friend told me this is one of the world’s most popular diet. will give it a try.

  • madisson February 13, 2018, 6:34 pm

    this sounds a bit difficult to keep up with. but i guess you won’t really know until you try for yourself and wait for the results.

  • violeta February 12, 2018, 1:14 pm

    this diet is absolutely unique! i also do not need to spend cash since there is no supplements i need to buy.

  • sadie February 10, 2018, 3:36 am

    this is really tough but my friends are challenging me to join them in this military diet. i’m scared because i love food and i like dining out with friends. :)

  • madison February 8, 2018, 9:24 pm

    too many restrictions for me though. i’m not sure i can handle this.

  • vivian February 7, 2018, 3:06 pm

    i would have to agree, water is always number 1!

  • marnie February 6, 2018, 12:21 am

    good tips for a great diet meal plan

  • helena February 4, 2018, 6:45 pm

    i am excited to see my before and after results!

  • karylle January 31, 2018, 11:26 pm

    very promising results right there! i’m going to try this

  • cadee January 29, 2018, 9:30 pm

    i don’t think i can drink coffee without creamer.

  • maria January 25, 2018, 3:52 pm

    loose 10 pounds in a week? this diet plan is amazing!

  • addison January 24, 2018, 7:16 pm

    this diet plan is worth trying.

  • april January 23, 2018, 10:46 pm

    i think i’m gonna try this diet plan next

  • pamela October 9, 2017, 11:51 pm

    my friend does this, i just don’t know if i can keep up with all the meal planning and stuff.

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