Military Diet

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
Grapefruit Substitute:
Some people can’t eat grapefruit because it interferes with medication. Other people
just don’t like the taste. Do not substitute orange for grapefruit – oranges will create the
opposite effect. To get the same Military Diet benefits as grapefruit, put 1/2 teaspoon of
baking soda in a glass of water and drink it. Alternatively, you can squeeze the juice of
the grapefruit and add Stevia. Other than that, there isn’t really a grapefruit substitute.
Why is Baking Soda a substitute for grapefruit?: It has to do with the body’s pH
levels, which are either alkaline or acid. In an acidic environment, fat flourishes. So,
alkaline producing foods will help improve the pH balance of the body. Grapefruit and
baking soda creates more alkaline conditions, better for fat burning.
Peanut Butter Substitute:
If you have a peanut allergy or just don’t like peanut
butter, you can substitute the same amount of almond butter, pumpkin butter, soy
butter, sunflower seed butter, hummus or bean dip. Two tablespoons of plain sunflower
seeds also work.
Bread Substitute:
In place of bread, you can eat 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 use
one tortilla or two rice cakes instead of bread.
Coffee Substitute:
Green tea is a great coffee substitute
A regular cup of coffee has about 100 mgs of caffeine, give or take. Instead of coffee,
you can drink Green Tea. We don’t recommend artificial sweeteners, but sugar free hot
chocolate contains small amounts of caffeine. If you can’t make it through the day
without your energy drinks, sugar Free Red Bull also has 76 mgs of caffeine. Any other
sources of caffeine have too many calories for the Military Diet. See why we don’t
like artificial sweeteners… And there’s more about coffee in our FAQ.
Tuna Substitute:
A few people on the Military Diet say they don’t like ‘plain tuna’ out of the can. The best
substitute for canned tuna is a piece of grilled sushi grade tuna, the same size as 1/2 or
1 cup serving of canned tuna. Other substitutes for tuna include cottage cheese,
chicken, tofu, almonds or peanuts. Any very lean meat can be substituted for tuna, but
fish is preferable.
Green Bean Substitute:
If you can’t eat green beans for any reason, substitute the same CALORIE amount of
lettuce, tomatoes, spinach or any other green vegetable.
Meat Substitute:
If you’re vegetarian, you can use lentils, beans, tofu

or portobello mushrooms as meat alternatives.
Banana Substitute:
For one whole banana, substitute 2 kiwis, 1 cup of papaya or 2 apricots on the Military
Diet. Plums, grapes and apple sauce also work. Just make sure you eat the same
amount of calories and not more.
Carrot Substitute:
Squash, parsnip, beets, celery and bell pepper can all be substituted for carrots.
Broccoli Substitute:
If you’re substituting out broccoli on the Military Diet, try and use a green or greenish
vegetable like cauliflower, spinach, brussel sprouts or asparagus.
Cheddar Cheese Substitute:
For the serving of cheddar cheese in the Military Diet, you can use eggs, cottage
cheese or ham as a replacement. Other nondairy, vegetarian cheese substitutes with
calcium include soy cheese, soy milk, cabbage and tofu. A one slice serving of cheddar
cheese is about an ounce.
Hot Dog Substitute:
Versatile tofu can be prepared many ways…
Typical hot dogs are not a great nutritional choice, especially if the hot dogs contain
nitrates. Military Diet substitutes for hot dogs include turkey dogs, soy dogs, tofu dogs,
bratwurst,luncheon meat, deli meat or baloney. For vegetarians, you can also substitute
beans, lentils, or portobello mushrooms. Again, you can substitute another meat, but
you don’t need to skimp on the fat with the hot dog substitute, as long as the calories
are the same. There are about 250-300 calories in two plain hot dogs.
Egg Substitute:
On the Military Diet, you can substitute eggs for a cup of milk, one chicken wing, 1/4 cup
of seeds or nuts, or 2 slices of bacon.
Apple Substitute:
Instead of apples, try plums, peaches, grapes, zucchini, pears or dried apricots.
Cottage Cheese substitute:
PLAIN Greek yogurt, ricotta cheese, cheddar cheese, eggs, or ham. Tofu is a non dairy
substitute with similar nutrients.
Vanilla ice cream:
The vanilla ice cream in the Military Diet can be substituted for 1 cup of fruit flavored
yogurt or apple juice. A good non dairy substitute is strawberry, vanilla or banana
flavored almond milk. Do not substitute chocolate almond milk.
Saltine crackers:
Rice cakes are a perfect substitute for

saltine crackers. If you substitute saltine crackers for any other cracker, like gluten free,
make sure you’re eating a similar amount of calories. Each saltine cracker has 13
calories.

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What are some of the food substitutions mentioned for the military diet?

Why is baking soda mentioned as a substitute for grapefruit?

DAY 1:

1/2 Cup of Tuna

3 ounces of any type of meat

1 cup of cottage cheese

2 hot dogs (without bun)

1 hard boiled egg (or cooked however you like)

Green tea is a great coffee substitute

If you’re vegetarian, you can use lentils, beans, tofu

Versatile tofu can be prepared many ways…

Rice cakes are a perfect substitute for

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