Military Diet 4 Day Off Plan
Military Diet 4 Day Off Plan
Military Diet 4 Day Off Plan
Breakfast
(Choose ONE of the following per day):
Yogurt Parfait: 1 cup of plain yogurt layered with 1 cup mixed berries, 1/4 cup granola and 1
tablespoon of sliced almonds.
Cheerful morning: 1 cup milk, 1 sliced banana and 1 cup cheerios. You can also eat 1 orange.
Egg on toast: 1 egg scrambled in 1 teaspoon butter on a slice of whole grain toast with tomato
slices and 1/4 avocado sliced.
Bagel and lox: 1/2 whole-wheat bagel topped with 1 tablespoon cream cheese and 1 oz smoked
salmon. Add thin tomato, cucumber and red onion slices.
Cinnamon Oatmeal: 1/3 cup rolled oats cooked with 2/3 cup milk and 1/2 cup chopped apple.
Top with 2 tablespoons of chopped walnuts & cinnamon.
Walnut Waffles and Berries: 2 whole grain waffles topped with 1/4 cup strawberries and 1/4
blueberries and 7 walnuts.
Florentine Egg and English Muffin: scramble 2 eggs and 1 cup fresh spinach and eat on top of a
whole wheat toasted english muffin.
Pear and Almond-Butter Toast: one slice of whole wheat toast topped with 1 tablespoon almond
butter and 1 pear sliced.
Tomato-Basil Ricotta Toast: one slice of whole wheat toast topped with 1/3 cup ricotta cheese, 4
slices of tomato and fresh basil leaves.
Banana & Honey Smoothie: Blend (in a blender) 1 cup plain soy milk, 1 banana, 1 tablespoon
honey, 2 tablespoons oatmeal and 1 tablespoon of flax seeds.
Protein Power: 2 lean sausages, 1 soft boiled egg and a kiwi fruit
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Lunch
(Choose ONE of the following per day)
Tuna Pita: Mix 1/2 can of tuna with 1/4 cup white beans, 1 teaspoon of olive oil and 1 teaspoon
of lemon juice. Serve in a 4 inch whole-wheat pita with 2 leaves lettuce. Eat 1 cup of grapes on
the side.
Protein Salad: Toss 2 cups lettuce, 1 cup chopped raw vegetables, 1 hard-boiled egg, 2
teaspoons of raisins and 2 teaspoons of almonds. Top with 2 teaspoons of balsamic dressing.
Mediterranean Plate: 1 piece of wholewheat pita bread stuffed with 1 ounce feta cheese, 1 cup
of tomatoes, 6 olives, 1/4 cup hummus and 1 cup raw spinach drizzled with 1 teaspoon of olive
oil and 1 teaspoon of lemon juice.
Veggie Lunch: 1 cup of lentil soup with 1 slice of toasted whole wheat bread topped with 1
teaspoon pesto, 2 tablespoons shredded mozzarella and 1 tablespoon chopped sun-dried
tomatoes.
Vegetarian Quesadilla: 1 whole-wheat tortilla stuffed with 1/3 cup shredded Cheddar, 1/4 cup
black beans, 1/4 cup each sliced peppers & mushrooms, sautéed in 1 teaspoon olive oil. Serve
with 1/4 avocado, sliced.
Tuna Walnut Greens: Toss 2 cups of spring greens, 3 ounces of tuna, 3 tablespoons of walnuts,
and 1 cup of grape tomatoes cut in half. Top with 2 teaspoons of balsamic vinaigrette dressing.
Turkey, Pear and Swiss Sandwich: 2 slices of whole grain bread with 1 teaspoon Dijon mustard,
5 slices of turkey, 1 pear sliced, and 1 slice of Swiss cheese.
Black-Bean Wrap: Wrap 3/4 cup of black beans, 1/4 avocado, 1 cup of romaine lettuce, 2
tablespoons of salsa inside 2 whole wheat tortillas.
Chicken Salad Pita: Mix together 1 cup diced and cooked chicken, 2 tablespoons balsamic
vinegar, 1/4 cup chopped scallions, 1 stalk of chopped celery and 1 cup of salad greens. Stuff
inside a whole wheat pita.
Dinner
(Choose ONE of the following per day)
BBQ Black Bean Burger and Slaw: 1 black bean burger cooked with 1 tablespoon BBQ sauce,
served in a whole wheat bun. You can eat the slaw in the burger or on the side. Mix 1.5 cups of
shredded cabbage, broccoli, cauliflower and carrots with 1 tablespoon apple cider vinegar with 2
tablespoons of olive oil.
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Shrimp and Zucchini Pasta: Cook 2 ounces frozen or fresh shrimp with 1 clove of garlic, 1 cup
chopped zucchini, 2 tablespoons chopped fresh basil and 1 tablespoon of olive oil. Serve on
one cup of whole wheat pasta noodles of your choice.
Hot Peanut Chicken Wraps: Saute 2/3 cup of sliced chicken, 1/4 cup scallions, 2 tablespoons of
peanuts, 1 tablespoon hot sauce and 1 cup of shredded cabbage, broccoli, cauliflower and
carrot mix in cooking spray. Wrap all this in 2 whole wheat tortillas.
Sushi: 1 cup miso soup, 1 Tuna roll and a small seaweed salad.
Pepper Cilantro Fajitas: Cook 1 cup bell peppers (red, green or orange), 1/2 small onion and 1
tablespoon olive oil. Spread 1/2 cup refried beans on 2 whole wheat tortillas. Top with sauteed
vegetables and cilantro.
Black Bean and Zucchini Quesadilla: Saute 1 cup chopped zucchini, 1/2 cup black beans, 2
teaspoons olive oil and 1 teaspoon of cumin. Place mixture on 2 whole wheat tortillas, sprinkle
with 1/4 cup shredded cheddar. Fold in half and cook in a pan until the cheddar melts. Top with
2 teaspoons of salsa.
Tortilla and Cheese Chili: 1.5 cups of warm vegetarian chili topped with 2 tablespoons of
chopped scallions, 8 broken tortilla chips, 2 tablespoons shredded cheddar. Eat with a side
salad: 2 cups mixed greens and 1 tablespoon Italian salad dressing.
Florentine Goat Cheese Flatbread: Saute 4 ounces of chicken, 3 cups of baby spinach, 2
teaspoons of olive oil, and 1 garlic clove. Put all this on a piece of whole grain flatbread, topped
with 1 ounce goat cheese. Bake at 350 degrees for 5 minutes or so.
Shrimp Fried Brown Rice: Saute 1 cup cooked brown rice, 1 tablespoon sesame oil, 1
tablespoon soy sauce, 1 garlic clove and 1 tablespoon grated ginger. Then add 3 ounces of
precooked shrimp and 2 cups of bok choy. Saute another few minutes.
Cheese and Artichoke Pizza with side salad: Top a whole grain flatbread with 3 tablespoons
spaghetti sauce, 1/2 cup canned artichoke hearts, 2 tablespoons parmasean cheese, 1/4 cup
mozzarella and bake for about 10 minutes. The side salad is 3 cups mixed greens, 2
tablespoons pine nuts and 2 tablespoons of Italian salad dressing.
Stuffed Chili and Cheese Potato: Top a baked potato with 1/2 cup of turkey or vegetarian chili, 1
cup cooked broccoli and 1/4 cup shredded cheddar.
Italian Sausage Pasta: Saute 1 sliced italian sausage, 1 garlic clove, 1/2 cup chopped
mushrooms, 1/2 cup chopped onions and 1/2 cup chopped zucchini. Add in 1/2 cup spaghetti
sauce to warm and serve over 3/4 cup of whole wheat pasta topped with 1 tablespoon grated
parmesan cheese.
Cajun Chicken With Rice: Sprinkle 1 teaspoon dried Cajun seasoning on 4 ounces of chicken
breast. Bake or grill. Saute 1 clove of garlic, 1/2 cup chopped onion, 1 bell pepper, in 2
teaspoons of olive oil. Add 2 tablespoons of tomato paste and a few sprinkles of Tabasco sauce.
Add 3/4 cup of precooked brown rice. Serve the chicken on top of the rice.
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Snacks
(Choose TWO of the following per day)
Fruit-and-nut bar