3 Day Military Diet Menu Plan

The 3 Day Military Diet is a three day weight loss diet that can help you lose 10 pounds in a week. You follow the Military Diet Plan for 3 days per week and then take 4 days off per week. You can do the diet over and over every week again until you reach your weight loss goal.

Can you substitute on the Military Diet? You can substitute every item on the Military Diet with something else in case you are vegan, vegetarian, lactose intolerant, gluten free or you can’t stomach any of the menu items. What to drink on the Military Diet: Water is the best thing you can drink on the Military Diet, so drink as much as you can! You can also drink coffee on the Military Diet as long as you don’t add extra calories with creamer and sugar. Artificial sweeteners aren’t good for your blood sugar and can cause weight gain, so try to avoid them. The only artificial sweetener we recommend on the Military Diet is Stevia (in your coffee). You can also drink as much caffeine free herbal tea as you want on the diet.

In case there’s something below you just can’t stomach, check out our Military Diet substitutions page.

Download a PDF of the Military Diet and shopping list

We also have a vegetarian and vegan version of the Military Diet.

If you want to keep losing weight on your days off too, here’s a menu plan to help you plan your 4 days OFF the Military diet: 1500 calorie diet plan.

DAY 1:

Breakfast

1/2 Grapefruit

1 Slice of Toast

2 Tablespoons of Peanut Butter

1 cup Coffee or Tea (with caffeine)

Lunch

1/2 Cup of Tuna

1 Slice of Toast

1 cup Coffee or Tea (with caffeine)

Dinner

3 ounces of any type of meat

1 cup of green beans

1/2 banana

1 small apple

1 cup of vanilla ice cream

DAY 2

Breakfast

1 egg

1 slice of toast

1/2 banana

Lunch

1 cup of cottage cheese

1 hard boiled egg

5 saltine crackers

Dinner

2 hot dogs (without bun)

1 cup of broccoli

1/2 cup of carrots

1/2 banana

1/2 cup of vanilla ice cream

DAY 3

Breakfast

5 saltine crackers

1 slice of cheddar cheese

1 small apple

Lunch

1 hard boiled egg (or cooked however you like)

1 slice of toast

Dinner

1 cup of tuna

1/2 banana

1 cup of vanilla ice cream