7 Day Military Diet Substitutions
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.
Please note that this post may contain affiliate links. You can read my full disclosure here.
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.
Pssst, want to lose weight? Use my small weight loss handbook. I share with you how I lost 70 pounds in 5-months and how you can too, or get yourself this handy 12-week (226-page) fitness planner for $7.99
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 the original diet food. Don’t be fooled by the size, just because two items weigh 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 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.
If you find it challenging to meal plan, consider HelloFresh: America’s Most Popular Meal Kit ( $80 Off including Free Shipping on First Box!)
Substitute for coffee
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.
Substitute for grapefruit
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.
Substitute for toast
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
Substitute for Peanut butter
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.
Substitute for hard-boiled eggs
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
Substitute for cheddar cheese
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
Substitute for Tuna substitute
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 the same calories. For vegan and vegetarian, substitute 2-tablespoons of hummus with 1/2 avocado.
Substitute for crackers
5-saltine crackers contain about 63-calories. To substitute use the same amount of calories as quinoa or couscous. You can also substitute with rice cakes
Substitute for cottage cheese
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.
Substitute for Hot dogs
Use deli meats, luncheon meats, bratwurst, baloney, soy dogs, turkey dogs, or tofu dogs. Vegans and vegetarians can use 300-calories worth of lentils, beans, Portello mushrooms.
Substitute for broccoli
Substitute with other green vegetables such as asparagus, spinach, Brussel sprouts, or cauliflower.
Substitute for carrots
Use bell peppers, parsnips, squash, celery, or beets
- 1/2 a banana
- 1/2 cup vanilla ice cream
Substitute for Meat
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
Substitute for green beans
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 the same calorie amount
Substitute for banana
Alternatives include 1-kiwis, 2-apricots, or 1-cup papayas. You can use grapes, plums, or apple sauce with the same calories
Substitute for Apples
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
Substitute for Vanilla ice cream
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.
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.
Making substitutions on the Military diet