Military Diet Menu Plan: Lose 10 Pounds in 3 Days

3-Day Military Diet Shopping List – If you are reading this, then you’ve probably been through the whole long thinking and decision process.

You’ve probably concluded that you might need to drop a few pounds, and real quick.

If this is you or your weight situation needs improvement because of the health hazards attached to being overweight or because you would rather be in shape than not, you are in the right place.

Start your healthy weight journey by grabbing the 3-day military diet foods contained in this article.



An awesome thing about trying this diet is that it is relatively cheap. This is because you do not have to pay for the services of a specialist, and the groceries you need are inexpensive.

Some have tried it in the past. And there has been visible weight loss within a short period, of up to 10 pounds anywhere within three days and a week.

That sounds too good to be true, right? Yeah, I know. But how about you give it a try first and experience its impact.

This article brings everything you should know about the military diet. 


What Is The Military Diet?

The military diet is simply a meal structure, which has been designed to help anyone who keeps it, lose weight in a faster manner than one usually does.

If kept faithfully, you can lose as much as 10 pounds within a week or 30 in a month.

Rumors have it that this diet was mostly used by military chefs to quickly get solders into shape quickly in times of emergencies, hence the name “military diet.” This statement lacks proof, though.


The Military Diet: How It Works

Just as the name implies, a 3-day military diet, this diet system has been designed to be followed over three days first, after which you go on a different 4-day schedule (take four days off), making it seven days in total, which is a week.

The diet structure can either be followed for a week, but for higher weight loss, we recommend you stretch it as far as a month.

Within these three days, you would have to make do with around 1,100 to 1,400 calorie intake per day.

It is a sure way to consume lower than the regular calorie consumption level of an adult.

But that’s the whole idea, which is to give your body lesser calories than it normally consumes. This forces your body to burn fat throughout the 3 days.

In the next four days, you are allowed to eat more flexible, though there are meal structures still you can follow if you wish to keep losing weight.

Regardless of the type of meals you take in during these four days, you are encouraged to keep your calorie intake low still.

You can run this meal diet structure repeatedly till you’ve reached your target as per weight loss. 


3-Day Military Diet Shopping List

Before you are set to embark on your 3-day military diet, be sure to drop by the store nearby and purchase the following items. Afterward, you are all set and good to go.  

Food items and their quantities

  • Egg (3)
  • Tuna
  • Banana (2)
  • Vanilla ice cream
  • Cottage/ cheddar cheese
  • Saltine crackers
  • A hot dog (2)
  • Carrots
  • Broccoli
  • Small-sized Apples (2)
  • Wheat Bread
  • Green beans
  • Peanut butter
  • Meat
  • Coffee or tea with caffeine
  • Grapefruit (2)


Military Diet Plan Menu

Day I


A slice of toast (made from your wheat bread) with 2 tablespoons of peanut butter. Supplemented with half a grapefruit and a cup of coffee or tea (with caffeine).


A slice of toast (wheat bread) with half a cup of tuna and a cup of coffee or tea (with caffeine)


For proper protein of the day, take 3 ounces of meat with a cup of green beans, half a banana, and one small-sized apple. Supplement all of these with a cup of vanilla ice cream. 

Day 2


A slice of toast (wheat bread) with an egg and half a banana. 


Take 5 saltine crackers with one hard-boiled egg, and one cup of cottage cheese. 


Take 2 hot dogs without the bun, with a cup of broccoli, and half cups of carrots and banana. Supplement this with a half cup of vanilla ice cream too. 

Day 3


Take 5 saltine crackers with a slice of cheddar or cottage cheese and a small apple. 


For lunch, a hardboiled egg and one slice of toast would suffice. 


Take a cup of tuna with half a banana and one cop of vanilla ice cream.  


Useful Tips While On The 3-day Military Diet

  • Abstain from alcohol
  • You can add a few exercises for better weight loss impact
  • Abstain from protein bars
  • Taking green teas during meals is fine (with or without sugar)
  • Always drink enough water.
  • Do not stretch the military diet beyond 3 days, and continue only after a week for more weight loss.
  • Abstain from diet soda.


Military Diet Grocery Substitutes

Wondering how this would work for you if you have got some allergic reactions, which are triggered by some of the foods listed on the military diet menu? No worries!

You can replace such food with one of the equivalent calories. Keep in mind that the amount of calories consumed is what is most important.

For a quick example, there are many out there who are allergic to peanuts, hence peanut butter.

For such, you can replace with something like almond butter, for example, as they have similar calorie quantity as well as nutrient contents.

As far as you maintain the calorie count to be under 1,400, then know that your diet structure is still in check. 


Am I sure to lose 10 pounds in 3 days?

You should know that although methods that work can be developed to attain a particular result, due to the peculiarity of each human body, there is no guarantee on its specific impact.

In plain terms, because of your specific body metabolism, or structure, or food tolerance, it is highly unlikely you get the exact weight loss results as the person standing next to you.

One thing is sure; this is that when you start to consume lesser calories than your body burns per day, you are sure to lose fat.

Observing this 3-day military diet, it can span up to 10 pounds.

Do know that the weight loss is not as a result of the specific food combinations entering the body, as proposed by some. Instead, it is purely a result of the lesser calorie intake to consumption ratio.

Most foods in the diet are also a low carbohydrate, high protein content, which is a poor combination for weight loss.


Side Effects of Doing The Diet Plan

The major side effect of observing this diet is the potential poor nutrient intake it contains.

The food combinations mean you would be left with lesser vitamins, fiber, minerals and carbohydrates, and more of salt sugar and saturated fat.

There is also a problem with sodium content being excessive in the meal combinations.

To this, we advise you to do proper research before shopping to go for products with tolerable sodium levels (below 2,300miligram per day).

To correct these potential deficiencies, which could cause problems, the military diet has structured the next four days after the first 3, for you to eat proper food.

During these four days, ensure you eat foods with highly nutritious content, including vegetables, fruits, grains, and legumes.

As earlier said, the four days after the military diet is essential and should not be skipped or fast-tracked for better weight loss results. 


Advantages Of Observing The Military Diet

The obvious advantage of observing this diet is that it is beneficial for short time weight loss. If you stick to this, be sure to drop some pounds along the way by the end of the week.

It is also pretty simple to observe as opposed to other weight loss diet structures, while you also observe it without spending anything near a standard weight loss diet cost.


Is Exercising a Good Choice During Military Diet?

Well, first and foremost, the essence of exercises is to burn up facts that have been piled up by your body over time, and it is achieved by burning more calories than you usually would through workouts.

Being on a low-calorie diet of less than 1,400 per day makes it pretty challenging to be involved in high-level exercises.

However, it is good to get involved in low-stress exercises, especially if you had a stress-free day and during your four days off.


Is The Weight Loss Permanent?

Since the results of the military diet weight losses are pretty amazing, you might be wondering how long you are going to retain your newly found weight, or maybe it’s just not permanent.

Well, you should know that Weight loss as a result of applying the military diet is for a pretty quick solution.

Since it has no impact on restrictions on your regular diet outside the three days or the other four days, there is a good chance your poor eating habits would lead you to right back where you started.

In simple terms, you are likely to regain the weight back really fast too.

Therefore, If you are looking to a more permanent weight loss solution, you should consider adding extra efforts beyond the 3-day military diet. 



The diet involves drastically reducing your calorie intake through pre-planned meals for three days and then eating proerly for the next four days.

Depending on your weight loss target, you can also choose to eat foods with little calorie content on your 4-free days.

Bear in mind that there are health hazards associated with military diets when observed for a long stretch.

It is, for this reason, it is recommended you take a four days gap after diet three and eat well during this period. Do not observe the military diet for more than three days at a stretch. 

For a more permanent weight loss solution, endure you pick up good eating habits.

If you got to this part of the article by reading through, of course not just scrolling, then you are well equipped with everything you would need to know concerning the military diet.

The question you should ask yourself now is, “am I willing to dedicate myself to the schedule?” Go on, put it to practice, and be sure to get your desired results. 

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