The 3 Day Military Diet is simple. 3 days of following a specific low calorie diet. Many people like to use Military Diet Substitutions. If you don’t know the subs, I got you covered and have them listed out below. Basically if you follow this meal plan for 3 days you can lose UP TO 10 pounds. Keep in mind that some lose less, and some don’t lose any at all. Everyone is different and have different bodies, or different eating habits prior to the diet, or some don’t follow the diet correctly – so weight loss results vary.

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3 day military diet - Military Diet Substitutions list

3 Day Military Diet Substitutions:

When it comes to military diet substitutions, we recommend finding something that is similar in type of food you’re subbing out and similar in calories. So if it’s a banana you want to sub out, you should find another fruit that has similar calories as a banana. And if it’s an egg you want to sub out, find another protein source that has similar calories as a good sub option. See below for ideas.

Substitutions for toast (1 slice) : 1 slice bread (untoasted), ⅛ cup sunflower seeds, ½ cup whole grain cereal, ½ high protein bar, ½ cup protein meal replacement shake, 2 oz low fat yogurt with ½ tsp flaxseed, 5 crackers

Substitutions for saltine crackers (5) : 1 slice of toast, ⅛ cup sunflower seeds, ½ cup whole grain cereal, ½ high protein bar, ½ cup protein meal replacement shake, 2 oz low fat yogurt with ½ tsp flaxseed

Substitutions for Grapefruit : ½ tsp baking soda in glass of water at least 30 minutes before eating + an apple or orange OR 1 cup grapefruit juice. (Grapefruit and baking soda creates more alkaline conditions in your body. This helps with burning fat. That is why you should at least have one or the other when it’s listed on the menu. Let me know if you have more questions about anything.)

Substitutions for Banana : 2 kiwi, 1 cup papaya, 2 apricots

Substitutions for Peanut Butter : soy butter, sunflower seed butter, almond butter, hummus

Substitutions for Tuna : cottage cheese, canned chicken meat, canned salmon, tofu, hummus, 30 almonds, 30 pumpkin seeds, 30 peanuts

3 oz of meat/protein : chicken breast, turkey breast, lean beef, salmon, tilapia, haddock, cod, tuna, tofu, beans

Substitutions for Hot Dogs : 2 veggie dogs, 2 bratwurst, ½ cup beans, ½ cup lentils

Substitutions for Apple : plum, peach, or 1 cup grapes

Substitutions for Egg : 1 slice bacon, 1 chicken wing, 1/2 cup milk, ⅛ cup nuts, ⅛ cup seeds

Substitutions for Vanilla ice cream : vanilla yogurt, strawberry milk, banana milk, apple juice, vanilla frozen yogurt, soy milk, almond milk

Substitutions for Green Beans : small salad, tomato, spinach

Substitutions for Carrots : spinach, beets, bell pepper, small salad

Substitutions for Broccoli : cauliflower, beets, asparagus, brussels sprouts

Substitutions for Cheddar Cheese (2 oz) : 2 oz cottage cheese, 2 eggs or 2 oz ham

Substitutions for Cottage Cheese : 2 oz cheddar cheese, 2 eggs or 2 oz ham

Substitutions for Coffee or Tea : water, zero calorie drink (The coffee or tea is optional. It’s really just there for people who crave caffeine. You can skip it if you’d like. Water is always the #1 thing you should drink and you should have at least 8 glasses daily anyway – or follow these guidelines: How much water should you drink daily?)
If you don’t know the meal plan for the 3 day diet, check out this app – 3 Day Military Diet — The app is $2.99 USD and has a 3 day meal plan where you can check off what you eat as you eat it, a shopping list you can check off, plus an awesome Diet Chat where someone answers any questions you have or gives you motivation as you’re following the diet. It’s a 3 day military diet must have. The app also includes military diet substitutions, guidelines and condiment list. You can even swap out the substitutions in the menu, so everything will be laid out for you to keep track of throughout the 3 day military diet. Check out our reviews and results for this diet app now!

NOTE: 3 Day Military Diet is a “quick fix” diet, which means it’s meant to be used to lose weight quickly for a special event or something. Because of the nature of how quickly you lose the weight, naturally it’s bound to come back (or at least some of it) when you’re done with the 3 days. Quick fixes usually don’t last, but with some they do and it can be then used as a jumpstart to a more longer term healthy clean eating diet. But for someone who just wants/needs to lose weight quickly – this is a great diet.