Military Diet Food List and the 3-Day Meal Plan

The military diet food list that you can eat and drink is quite restricted yet endless. If there is something that you cannot eat in the main meal plans, the military diet also provides the dieters with adequate food substitutes that can meet with your taste buds, which are also low in calorie.

Military diet food list

Military diet has created a list of food that can work well together in burning fact and be maximizing your metabolism. They have count the calorie amount in each food items, so you only need to prepare things what have been planned. If you have made up your mind to do the 3 day military diet, prepare a shopping list to buy the military diet food list. It is better to be prepared since the first day of the week. Here is the list of what you should fill your refrigerator with;

Black coffee or green tea and water

Green tea is a healthy drink and has known to be effective in assisting weight loss, but what about coffee? It is consider as one of the unhealthy drinks, so why is coffee in the military diet food list? According to the military diet site, coffee contains a great antioxidant and is very healthy if you drink a cup of organic black coffee without adding any sweetener. in military diet,, you are suggested to drink lots of water.

Fruits and vegetables

The nest food in military diet food list is fruits. The fruits that are in the 3 day military diet list are banana, apple, and grapefruit. In the vegetarian and vegan version of the military diet, there are also avocado. Some vegetables that enter this list are green beans, broccoli, and carrot.


The military diet food list also includes meat as a part of the meal plan. You can have 3 ounces of lean meat. The meat can be from any type of meat. Aside from that, the meat includes in the military diet comes from can of tuna and hot dogs. Tuna is said to have light protein and rich in vitamins and minerals. That is why tuna is one of the main ingredients for this diet. The best way to have a canned tuna is eat it as plain tuna. But if you find this is not palatable, you can grill a lean tuna. Just make sure that the calorie inside is the same as a cup of canned tuna.


The types of cheese that you can eat in the 3 day military diet meal are the super healthy cottage cheese and cheddar cheese. The cheese is good in aiding for weight loss. Not only rich in protein, they also contain high numbers of nutrient.

Bread, peanut butter, and saltine crackers

A slice of toast (preferably whole wheat bread) is needed in military diet. You will need bread with two tbsps. peanut butter, and 5 saltine crackers.

Another food list

Other foods in the military diet food list are eggs and vanilla ice cream. You can have a cooked egg (however you like) on the second and third day. A cup of vanilla ice cream is to be consumed each day. If you are a vegetarian or vegan, you can substitute the meat with lentils, beans, or Portobello mushroom.

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Military diet meal plan

So what can you do with that military diet food list? Those foods are the food for the first phase meal plan of the military diet. The first three day of 3 day military diet is calorie restricted; here is what the meal plan with the above food list look like;

Military Diet Food List

Day 1

In Day 1 of the military diet, you need to consume 1400 calorie in total.

Breakfast – a cup of black coffee or green tea, a slice of toast, two tablespoons of peanut butter, and ½ grapefruit

Lunch – a cup of black coffee or green tea, ½ cup of plain tuna, a slice of toast

Dinner – 3 ounces of meat, a cup of green beans, ½ banana, a small apple, a cup of vanilla ice cream

Day 2

In the second day, you need 1200 calories

Breakfast – an egg, a slice of toast, ½ banana

Lunch – 5 saltine crackers, a cup of cottage cheese, a hard-boiled egg

Dinner – 2 hot dogs (without bun), a cup of broccoli, ½ cup of carrots, ½ banana, ½ cup of vanilla ice cream

Day 3

Now, you need to take 1100 calories in total.

Breakfast – 5 saltine crackers, a slice of cheddar cheese, a small apple

Lunch – a cooked egg (you can cook it however you like) and a slice of toast

Dinner – a cup of plain tuna, ½ banana, and a cup of vanilla ice cream.

If the food list above is not to your liking, you can choose other food option in military diet substitutions. Those are the main military diet food list.

Military Diet Food List