Military Diet – Complete Guide And Meal Plan

December 11, 2019

The military diet is a low-calorie widely popular diet, that promotes significant weight loss in just 1 week. It might help you lose weight naturally, up to 10 pounds in period of 1 week, with no additional supplements needed.

How does the Military diet truly work, and how effective it is? This article explains everything you need to know about the military diet.

General Overview

The military diet also called “navy diet” is a 3-day diet, which involves a 3-day meal program followed by 4 days break, and the cycle is repeated again and again till you reach your desired weight.

This diet is made by nutritionists in the US ARMY to get soldiers in the best shape instantly.

Military Diet Meal Plan

Check out the 3-day diet meal plan

Day 1

You need to intake around 1400 calories for the day 1 meal plan.

For Breakfast:

  • 1/2 grapefruit.
  • A single slice of toast with two tbsp of peanut-butter.
  • A single of coffee or tea

For Lunch:

  • Half a cup of tuna.
  • Slice of toast.
  • Single-cup of tea or coffee or tea – optional

For Dinner:

  • 85 grams serving of any meat with a single cup of green beans.
  • 1 cup of vanilla ice cream.
  • 1/2 a banana.
  • Small apple.

Day 2

You need to intake around 1200 calories for day 2.

For Breakfast:

  • Half a banana.
  • Slice of toast.
  • One hard-boiled egg.
  • cup of tea

For Lunch:

  • 5 saltine crackers.
  • hard-boiled egg.
  • cottage cheese (1 cup)
  • a cup of tea (or coffee optional).

For Dinner:

  • 1/2 cup of carrots and 1/2 cup of broccoli.
  • 2 hot dogs (no bun)
  • 1/2 banana.
  • 1/2 a cup ice cream ( vanilla )

Day 3

You need to intake around 1100 calories for day 3.

For Breakfast:

  • Saltine crackers x 5
  • An apple.
  • Slice of cheddar cheese – 1 ounce
  • a cup of tea (or coffee optional).

For Lunch:

  • 1 egg cooked
  • one toast.
  • A cup of tea (or coffee).

For Dinner:

  • One tuna can ( 200 gr).
  • 1/2 a banana.
  • a cup of ice cream (vanilla preferable)

You can drink tea or coffee as much as you want, but you should not add sugar or cream. Also, don’t forget to drink plenty of water.

For the remaining 4 days of the week, keep eating healthy snacks and there are no specific food restrictions. However, try to intake not more than 1500 calories daily.

Extra Foods Allowed While On Diet

The military diet is not that strict, therefore substitutions are allowed, but portions should include the same amount of calories. You can swap peanut butter with almond butter, For example, if you have an allergy on peanuts, or add almonds instead of tuna. It’s highly recommended to drink hot lemon water while on military diet as it supports the weight loss process and helps in body detox


The military diet is safe for healthy people, but it shouldn’t be followed for long periods of time. As it does does not provide a lasting weight loss.


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