Military diet food substitutions

Military diet substitutes for easy weight loss

Best military diet substitutes to use

The military diet promises to help you lose 10-pounds in as fast as 1-week. However, to achieve this, you need to follow strict food guidelines for the first 3-days.


For some people, due to food allergies or personal preferences, this might not always be possible.


It is for this reason that many people want to know what substitutes they can use. These Military diet substitutes should help you achieve the same results in one week but with foods, you enjoy eating.


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How does the 3-day military diet work for weight loss?

The main goal of the military diet is to help you lose 10 pounds in 1-week.


To do this, the diet is split into 2-phases. The first phase lasts for 3-days and foods eaten should be between 1100- 1400 calories daily. During this phase, a meal plan is provided.


The second phase of the military diet lasts for 4-days and food eaten should be not more than 1500 carries.   You are free to choose what weight loss foods to eat.


The diet also prioritizes high-protein and low-carb foods for easy weight loss. So when you’re thinking about military diet substitutes you have to keep all these factors in mind.



how to choose military diet substitutes


How to substitute foods on the military diet


1. Think calories, not size.

For the substitutions to work as intended the total calories should be equal to original diet food.


Don’t be fooled by the size, just because two items weight the same doesn’t mean that they contain the same amount of calories. Since the military diet is very strict on calories this can make or break your diet.


Also don’t just substitute foods because they belong to the same food group, while pork is high-protein meat it’s not the best substitute for tuna due to its high-fat content.



2. Use military diet substitutes as only when necessary

The military diet works because the diet is very specific about the food you should eat. So while you might be tempted to substitute all the foods, don’t do it.


This might hinder your weight loss goals. Substitute only when necessary and not all the foods on the diet.



Military diet substitutes

Day 1: Breakfast


Coffee substitutes

Choose caffeine heavy healthy drinks substitutes that are low in sugar. Black tea, green tea or sugar-free hot chocolate


If you can do without then have some water instead, however no sugary drinks. You can also satisfy your caffeine craving with a sugar-free red bull if you like



Grapefruit substitutes


Grapefruit substitutes

Unfortunately, no other fruit can be used in place of grapefruit. The only substitute here is to dilute 1/2 teaspoon of baking soda into a glass of water and drink it


This creates a similar alkaline ph in the body that boosts fat-burning.


1-slice of toast substitutes

Two rice cakes, 1-tortilla, 1/2 cup whole-grain cereal, 1/8 cup of sunflower seeds, or 1/4 cup yogurt topped with 1/2 teaspoon of flax seeds


2-tablespoons of Peanut butter substitutes

Peanut butter is a great source of healthy fats with just 2-tablespoons providing 188-calories.


Use alternatives with a similar amount of calories such as cashew, almond butter, hummus, sunflower seed butter, or 2-tbsp of sunflower seeds.



Day 1: Lunch

1/2 cup tuna substitutes

Tuna is one of the start foods of the Military diet and for good reason


It’s full of filling protein yet low in calories and very nutritious.  Other types of high-protein fish such as salmon are the best substitutes here.


However, you can also consider lean cuts of meats with the same calories. You can use lean chicken, turkey cottage cheese, tofu and almonds serving of the same calories


For vegan and vegetarian, substitute 2-tablespoons of hummus with 1/2 avocado.



Alternatives for toast


1-slice toast substitutes

Two rice cakes, 1-tortilla, 1/2 cup whole-grain cereal, 1/8 cup of sunflower seeds, or 1/4 cup yogurt topped with 1/2 teaspoon of flax seeds


1-cup black tea or coffee substitutes

Black tea, green tea or sugar-free hot chocolate, or sugar-free energy drink such as red bull



Day 1: Dinner

A 3-ounce serving of meat substitutes

Choose from a variety of high protein meats such as chicken, turkey, meat, pork, or bison. Vegans and vegetarians can use high-fiber lentils, navy beans, red beans, or tofu as alternatives


1-cup green bean substitutes

Green nutrient-dense vegetables are great for weight loss and green beans are no exception.


However, if you need to substitute, use lettuce, tomatoes, kales, spinach or any other vegetable of same calorie amount


1/2 a banana substitutes

Alternatives include 1-kiwis, 2-apricots, or 1-cup papayas. You can use grapes, plums or apple sauce with the same calories


1-small apple substitutes

Apples are the perfect healthy snack as they’re sweet, nutritious, and yet low in calories. Consider replacements such as grapes, zucchini, plums, dried apricots, or pears



vanilla ice cream substitutes


1-cup vanilla ice cream substitutes

Who doesn’t like ice cream? At just 137-calories a scoop you want to watch those servings.


Alternatives include 1-cup apple juice or 1-cup fruit-flavored yogurt. Also consider, dairy-free ice cream or vanilla, strawberry or banana flavored almond milk.


NOTE: Your total-calories for day 1 should be 1400-calories. keep this in mind as you choose your substations.



Day 2: Breakfast

1 slice of  toast substitutes

Two rice cakes, 1-tortilla, 1/2 cup whole-grain cereal, 1/8 cup of sunflower seeds, or 1/4 cup yogurt topped with 1/2 teaspoon of flax seeds


1 hard-boiled egg substitutes

1-hard boiled eggs contain only 77 calories. Not only are they low in calories but rich in protein and vitamins. Use alternatives such as 1-chicken wing, 1-cup milk, 2-slices of bacon


For vegans and vegetarians: 1/4 cup of nuts or  seed, 1/2 cup baked beans


  • 1/2 a banana substitutes



Day 2: Lunch


5 saltine crackers substitutes

5-saltine crackers contain about 63-calories.

To substitute use the same amount of calories of quinoa or couscous. You can also substitute with rice cakes



Cottage cheese substitutes on the military diet


1-cup cottage cheese substitutes

Cottage cheese makes for the perfect healthy snack as it’s rich in protein yet still delicious at just 206-calories in 1-cup


Use alternatives such as plain greek yogurt, cheddar or ricotta cheese,  ham, eggs. Vegans and vegetarians can use 2-tablespoons of hummus with  1-cup unsweetened soy/ among or hemp milk, tofu.


1 hard-boiled egg substitutes

At just 77-calories. The best alternative is 1/2 avocado full of healthy fats



Day 2: Dinner

2 hot dogs but no buns substitutes

Hot dogs are unhealthy processed meat that can be very high in added nitrates and that’s why many people on the military diet like to replace it.


Use deli meats, luncheon meats, bratwurst, baloney, soy dogs, turkey dogs, or tofu dogs. Vegans and vegetarian can use: 300-calories worth of lentils, beans, Portello mushrooms


1/2 cup broccoli substitutes

Substitute with other green vegetables such as asparagus, spinach, Brussel sprouts or cauliflower


1/2 cup carrots substitutes

Use bell peppers, parsnips, squash, celery or beets

  • 1/2 a banana
  • 1/2 cup vanilla ice cream


NOTES: Your total-calories for day 2 should be 1200-calories. keep this in mind as you choose your substations.



Cheddar cheese substitutes


Day 3 Breakfast


1-oz cheddar cheese substitutes

One slice of cheddar cheese contains 113 calories. With this in mind, you can substitute it with some cottage cheese, ham, or egg.

Vegan and vegetarians can use; Soy cheese, tofu or cabbage

  • 5 saltine crackers
  • 1 small apple



Day 3 Lunch

  • 1 slice bread/ toast



One egg (cook it how you like ) substitutes

Use 1-cup milk, 2-slices of bacon, 1-chicken wing,

Vegetarian and vegan can use: 1/4 cup of seeds or nuts, 20-almonds or 1/2 avocado



Day 3 Dinner


1-cup tuna substitutes

Use any other high-protein fish. For vegans and vegetarians: use canned chickpeas about 1/2 cup

  • 1/2 a banana substitutes
  • 1-cup of vanilla ice cream


NOTES: Your total-calories for day 3  should be 1100-calories. keep this in mind as you choose your substations.



Military diet substitutes final thoughts

While you can substitute the original military diet foods with these alternatives. It’s best to stick to the original menu as much as possible.


These military diet substitutes are mean to cater to those with dietary allergies. Substitute only when necessary and don’t overdo it if you can eat other foods.


Also, always consider the number of calories whenever you make a substitution on the military diet. This will prevent you from overeating and messing up with your weight loss.


Use these military diet substitutes for easy weight loss