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Military Diet Plan Menu
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Day 1 Menu

Breakfast

1 cup black coffee or tea, (with stevia if desired – this is the only acceptable sweetener) (substitutions: green tea, sugar free hot chocolate, sugar free Red Bull)

½ grapefruit.(Substitution Apple or Orange)

1 slice toast (substitutions: 1/8 cup of sunflower seeds, 1/2 cup of whole grain cereal, 1/2 high protein bar, 1/4 cup of yogurt with 1/2 teaspoon of flax seeds. You can also substitute one tortilla or two rice cakes instead of bread).

2 tablespoons peanut butter (substitutions: the same amount of almond butter, cashew butter, pumpkin butter, soy butter, sunflower seed butter, hummus or bean dip or 2 tablespoons of plain sunflower seeds).

Lunch

½ cup tuna (substitutions: any very lean meat, cottage cheese, chicken, tofu, or almonds, or 1/2 an avocado plus 2 tablespoons of hummus.

1 piece toast

1 cup black coffee or tea, with caffeine and stevia if desired

Dinner

3 ounces any type of meat (substitutions: vegetarians or vegans can use lentils, beans, tofu, or Portobello mushrooms as meat alternatives).

1 cup green beans (substitutions: the same CALORIE amount of lettuce, tomatoes, cucumber, Carrot,spinach or any other green vegetable).

1/2 banana (substitutions: 2 kiwis, 1 cup of papaya, or 2 apricots. Plums, grapes, and apple sauce also work as long as it’s same number of calories).

1 small apple (substitutions: plums, peaches, grapes, zucchini, pears or dried apricots).

1 cup regular vanilla ice cream (substitutions: 1 cup of fruit-flavored yogurt or apple juice. Strawberry, vanilla or banana flavored almond milk. (Do not substitute chocolate almond milk. Vegans can use dairy free ice cream. Do not substitute low fat ice cream.)

Day 2 Menu

Breakfast

1 egg - substitutions: one cup of milk, one chicken wing, 1/4 cup of seeds or nuts, 2 slices of bacon, or 1/2 cup baked beans for vegetarians and vegans.

½ banana.

1 slice toast.

Lunch

1 cup cottage cheese (substitutions: PLAIN Greek yogurt, ricotta cheese, cheddar cheese, eggs, or ham. For vegans and vegetarians, tofu, or 1 cup unsweetened soy/hemp/almond milk and 2 tablespoons hummus).

1 hard-boiled egg (substitution: 1/2 avocado).

5 saltine crackers (substitutions: rice cakes or the same calorie amount of quinoa or couscous).

Dinner

2 hot dogs (without bun) (substitutions: turkey dogs, soy dogs, tofu dogs, bratwurst, luncheon meat, deli meat, or baloney. Vegetarians and vegans can substitute beans, lentils, Portobello mushrooms, or plain tofu. Make sure it’s 300 calories worth.).

1 cup broccoli (substitutions: green or greenish vegetables like cauliflower, spinach, Brussels sprouts or asparagus).

½ cup carrots (substitutions: squash, parsnip, beets, celery, and bell pepper).

½ banana.

½ cup regular vanilla ice cream.

Day 3 menu

Breakfast

5 saltine crackers.

1 slice of cheddar cheese (substitutions: egg, cottage cheese or ham, or nondairy, vegetarian cheese substitutes with calcium such as soy cheese, soy milk, cabbage and tofu).

1 small apple.

Lunch

1 hard-boiled egg (or cooked however you like), (substitutions: 1 cup of milk, one chicken wing, 1/4 cup of seeds or nuts, or 2 slices of bacon. Vegans and vegetarians, 1/2 avocado or 20 almonds).

1 slice toast.

Dinner

1 cup tuna (substitution: 1/2 cup canned chickpeas)

½ banana

1 cup vanilla ice cream



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