Military Diet: Lose Up to Ten Pounds in Three Days

Military Diet: Lose Up to Ten Pounds in Three Days

The Military Diet was first developed in 2007. From then countless people around the world have used it successfully to lose weight. There are many copycats, but this is the original, which is important because even a small change to this diet can set you up for poor results.

Doctor Approval for Dieting

Keep in mind that before you start this or any diet, first you have to check with your doctor. You must read on for facts and information. However, whether this diet is right for you is up to you and your physician.

What to Expect

  • You have to follow the diet exactly! Hence, all the foods on the menu work together to boost metabolism, provide energy, help with sugar swings, and jump-start the fat-burning process. Nevertheless, the diet must be followed for three consecutive days.
  • On the morning of the first day you have to weight yourself, but not again until the morning of the fourth day. You must take your measurements too. In case you gain muscle, you may not weigh less but you may lose inches. However, weight can also fluctuate unpredictably (and make you discouraged).
  • Every metabolism is different but in three days you should lose up to 10 pounds. Some people report losing more than that, others less.
  • After three days, you can eat as you normally do, but be careful – don’t over-do it!
  • In case you want to repeat the Military Diet, eat normally for at least four days before doing the three-day diet again. There is possibility to lose up to 40 pounds in a month if you follow these guidelines precisely.
  • There is no snacking between meals! You have to eat all foods listed for a meal at mealtime. Don’t save anything for snacks!

-The Three-Day Military Diet Menu Plan-

Breakfast Day One

It’s day one! Get started right with a good breakfast of grapefruit, toast, peanut butter, and tea or coffee. Use either smooth or crunchy peanut butter.

Meal Calories: 297

  • 1/2 grapefruit
  • 1 slice toast
  • 2 tablespoons peanut butter
  • coffee or tea

Lunch Day One

Wheat toast is best.

Meal Calories: 157

  • 1/2 cup tuna
  • 1 slice toast
  • coffee or tea

Dinner Day One

Pre sure to prepare your chicken without any added fat.

Meal Calories: 767

  • 3 ounces meat (any type)
  • 1 cup green beans
  • 1/2 banana
  • 1 small apple
  • 1 cup vanilla ice cream
  • water

Starting today, drink only water.

Breakfast Day Two

Prepare your egg any way you like.

Meal Calories: 182

  • 1 egg (cooked in any manner)
  • 1 slice toast
  • 1/2 banana
  • water

Lunch Day Two

If you don’t like cottage cheese, substitute with a slice (2 ounces) of cheddar cheese.

Meal Calories: 297

  • 1 cup cottage cheese (or 2 ounces cheddar cheese)
  • 1 hardboiled egg
  • 5 saltine crackers
  • water

Dinner Day Two

Beef or turkey hot dogs are best.

Meal Calories: 660

  • 2 hot dogs (no buns)
  • 1 cup broccoli
  • 1/2 cup carrots
  • 1/2 banana
  • half cup of vanilla ice cream
  • water

Remember: If you want to replace the cheddar cheese for breakfast, you can substitute a cup of cottage cheese or 2 ounces of ham as well.

Breakfast Day Three

Meal Calories: 369

  • 5 saltine crackers
  • 1 slice cheddar cheese (2 ounces)
  • 1 small apple
  • water

Lunch Day Three

A little salt and pepper perk up a hardboiled egg.

Meal Calories: 132

  • 1 hardboiled egg
  • 1 slice toast
  • Water

Dinner Day Three

This is the last meal on the Military Diet! Enjoy it!!!

Meal Calories: 342

  • 1 cup tuna
  • 1/2 banana
  • 1/2 cup vanilla ice cream
  • water

You can add mustard, relish, and the other additions listed below to your meals as well.

These are the additional foods and spices that are allowed:

  • Sugar-free gum and mints
  • Salt and pepper but no other seasoning
  • Broth
  • Splenda
  • Small amounts of mustard
  • Small amounts of relish
  • Lemon pepper

Three-Day Military Diet Shopping List


  • Tuna, fresh or canned in water, 2 cans
  • Cheddar cheese
  • Beef or turkey hot dogs.
  • Cottage cheese
  • Meat of any type, including – seafood, beef, pork, or poultry.
  • Peanut butter, crunchy or smooth


  • Any type of bread, but whole wheat is best.
  • Saltine or plain soda crackers

Fruit and Vegetables

  • Grapefruit
  • Green beans
  • Broccoli
  • Carrots
  • Bananas
  • Small apples


  • Caffeinated coffee and/or tea
  • Other

Vanilla ice cream

You can add splenda to sweeten your black coffee or tea, but don’t use any milk.

Allowed Beverages

  • Caffeinated coffee or black tea for the first two meals of day one only. No added sugar or milk.
  • Water only from then on. Take half of your weight in pounds and drink at least that many ounces of water. For instance, if you weigh 160 pounds, drink at least 80 ounces of water per day (more if you exercise vigorously).
  • Sugar-free hot chocolate made with water, not milk.


  • Only five ounces of a meal replacement shake or two ounces of low-fat yogurt with 1/2 teaspoon flax seed can be substituted for a slice of toast.
  • All the foods for this diet work together to boost metabolism, so it is not recommended that you substitute any foods. However, if you must find an alternative to a food on the diet for a health or medical reason, here are the best choices with the same nutritional value you need.

-Three-Day Diet Substitutions-

For Toast:

  • 1 ounce (1/8 cup) sunflower kernels (sunflower seeds are gluten-free. If you are avoiding gluten, don’t choose the Planters brand which has traces of gluten.)
  • 1/2 of a high protein nutrition bar
  • 2 ounces (1/4 cup) low-fat yogurt with 1/2 teaspoon flax seed
  • 1/2 cup of unsweetened whole grain cereal
  • 5 ounces of a meal replacement shake

For Tuna:

  • cottage cheese
  • cooked chicken
  • Tofu
  • almonds or peanuts
  • flax or pumpkin seeds

For Vanilla Ice Cream:

  • strawberry or vanilla flavored milk (not chocolate)
  • low-fat yogurt with a small amount of fruit
  • apple juice

For Hot Dogs:

  • veggie dogs
  • bratwurst
  • any type of beans or lentils (4 ounces per frank)