Home Nutrition 3 Day Military Diet Plan Food Substitution

3 Day Military Diet Plan Food Substitution

by Steve Theunissen
Military Diet Substitutions

One of the most common military diet tips for newcomers is to cut out one cup of pasta for every two cups of vegetables consumed. This can be a tough sell for some, and there are those who find that this can cause them to give up their favorite foods, such as baked potatoes. It’s hard to avoid pasta if you have to eat it on a daily basis, but the good news is that you don’t have to give up all your favorites. With the help of a good canned or boxed pasta, you can make sure that you’re still able to enjoy your favorite dishes, even while following a military diet. There are many different pasta options that you should consider when trying to reduce calories in your diet. [1]

The Foods In The Military Diet

Military Diet substitutions allow you to eat foods from different portion sizes. This can be very important during your deployment when your meals are much smaller and less frequent than normal. In this case, you should be able to enjoy a wider range of foods and more variety of flavors. The following are military diet substitutes that have been tested and approved by military personnel.

  1. Meal replacement bars or peanut butter cookies can replace a meal. This is similar to how coffee or other regular food is made but the calorie count is much lower. If you find this appealing, this is one of the military diet substitutions for you to try out. They can replace a meal but can also be used in place of a snack throughout the day.
  2. Microwaves can also be used as 3-day military diet substitutions. These foods contain the protein of whey, casein, and egg white protein. You can use these easily since they come already packaged in molds to shape like cookies or breads. You can find microwaves in various sizes, but the smaller ones can still be used. Just check on their serving sizes to know how much food can be packed into them.
  3. Breakfast can also be a replacement for some meals. This can be done three days in a row or split into two. The most important thing here is that you know how to set food plans and stick to them strictly. You should always eat breakfast at least for the first two days of your deployment. This will help you feel fuller and less susceptible to cravings later in the day. [2]
  4. Dairy foods are okay with some military service people. They may not always have access to yogurt or other non-vegetarian choices, but they can eat milk, cottage cheese, butter, or ice cream if it’s a seasonal occasion or during downtime. Of course, this depends on the location of the base where you’re stationed. If it’s more than an hour drive away, then consider other options. As a rule of thumb, dairy products should be eaten rarely and in very small portions.
  5. Vegetables are permissible three days in a row and on four days in a row. Of course, this depends on the type of vegetables and the amount of time you have available. Some of the vegetables that are okay to eat include beans, potatoes, tomatoes, broccoli, carrots, cauliflower, cabbage, spinach, and cucumbers. It’s good to avoid high-fat dairy products in your diet as well, especially before and after the diet is implemented.
  6. Two very important things vegans can’t eat include eggs and dairy products. This doesn’t mean that vegetarians can’t enjoy tasty eggs and dairy products though. A great way to cook eggs is by using tofu for the omelet.
military diet substitutions

Military Diet Advantages

The military diet has many advantages and disadvantages for those who follow it. On the plus side, it’s simple and fairly easy to follow and isn’t extremely calorie-consuming. On the minus side, people can’t eat a lot of fruits and vegetables which can make it quite difficult to lose weight quickly. Finally, meat can sometimes become quite expensive when purchased in bulk. But with a little creativity and ingenuity, you can come up with a number of military diet menu ideas that work wonders!

Vegetarians can follow one of the following military meal plans. The first two are the “Lima Diet” and the “Meal Plan” which are based on the caloric needs of a soldier. They provide you with three days worth of food for the entire week. Each day has a specific menu for breakfast, lunch and dinner. You can buy this plan or create your own. The Lima diet and the Meal Plan are low in calories and have been used successfully by many military personnel as effective diet solutions.

How To Replace Each Military Diet Food

Portobello mushrooms are a very tasty ingredient that you can include in your military diet replacements. While these mushrooms contain a high amount of calories, they also pack a flavorful punch, making them a great addition to soups and stews. Portobello mushrooms also have the benefit of being a rich source of calcium. While a high amount of calcium is important, it is also critical that you get enough protein, which is why so many people choose mushrooms over tofu when looking for high protein options. When you cook with tofu, you’ll be able to choose a high-quality product without sacrificing any of the taste and variety that you love so much. [3]

If you’re not going to be including any soy products in your military diet, there are a few other foods that you might want to consider using. Unlike tofu, green tea is a natural source of fiber and can help you keep your stomach full throughout the day. Green tea is also a great weight-loss option. It has a reputation for being able to help you lose weight without too much effort, which is just what many military personnel need to stay healthy on a daily basis. One cup of green tea contains about 60 calories, which is about equal to the number of calories in one cup of chocolate or one soda. [4]

If you’re going to be replacing green beans with rice or pasta, you should also consider replacing refined sugar with brown rice or pasta. In fact, rice and pasta are two of the best carbohydrates for lowering your calorie intake. For the most part, rice and pasta are more filling than refined sugars, which means you can eat a lot more of them and still not feel hungry. Replacing white rice with brown will help you eat more of these foods and still not feel as bad about it.

3 day military diet substitutions

Another great choice for your 3 day diet substitutions are crackers. If you don’t already use rice cakes or granola bars as your snacks on the weekends, you should definitely consider adding them to your diet. They offer a very low amount of calories and provide an excellent source of the nutrient mono unsaturated fat that your body needs. You can also find healthier choices such as oatmeal or whole grain crackers that still have plenty of calories. Both are good choices, just be sure you keep track of the calories in both to ensure you are eating less of each one and more of the healthier alternatives.

One last example of these great foods that you can eat without worrying about how many calories are in them is saltine crackers. These products have a very low amount of calories, but they also have no fat and little to no sodium. They are a great snack food that can help you lose weight and stay energized all day long. Most saltine crackers contain cheese, but there are some available without cheese. There are also savory crackers available that will help you eat healthier as well. These types of products have a lot more flavor, so be careful not to go with the cheese option if you are not a fan.

Things to Remember About Military Diet:

If you do not enjoy salty foods, there are plenty of great choices for you as well. One of these choices are yogurt and ice cream substitutes. You may not think of yogurt and ice cream when looking at a military diet, but it can be a great addition to your arsenal of healthy options. This can replace some of the unhealthy foods you are substituting in your meals while giving you the nutrition you need. Yogurt is an excellent source of calcium, which is critical for women in their menopausal years.

One last option is a fruit that are commonly overlooked by many dieters, but has an incredible amount of calories per serving: grapefruit. The fruit is a great choice for your military diet if you are not allergic to it. The moderate amount of calories in a grapefruit serves as a snack throughout the day and has no negative effect on your body like other fruits will. In fact, you can eat three small, fresh grapefruits in one sitting without any negative effects. All in all, a delicious fruit that serves as a great alternative to other foods while still offering you a number of ways to stay full and satisfy your hunger.

Final Thoughts

An interesting military diet substitute that substituting lean meat for some other food is the “Almond Meal Plan.” This plan provides a detailed explanation of how to prepare different almond meals including how much protein, fat, and calories each serving size has. This substitution is great for those who want to lose weight but don’t need to drastically reduce their calorie intake. Almonds are one of the tastiest foods around. This substitution also helps those on diets to stick to them because the calorie count is still very reasonable. It’s not hard to prepare and can be made ahead of time if it’s not a huge meal.

The last type of military diet recommendation is a “Thin Slice” which is available on the US Military Nutrition website. This plan provides an extensive list of vegetables and fruits that can be substituted for lean meats. Although these are not standard meals, they do provide a great option for someone looking to lose weight quickly while sticking to his or her diet. Vegetables like asparagus, broccoli, carrots, celery, green beans, peas, mushrooms, spinach, squash, and watermelons are just some of the choices. Be sure to check the serving sizes to make sure you are receiving enough fruits and veggies for your recommended daily allowance of food.

Disclaimer: This article is written for general informational purposes ONLY and does not address individual circumstances. The WorkoutPlan doesn’t substitute any professional advice or help, you should always consult with your doctor.


  1. https://www.cdc.gov/healthyweight/healthy_eating/cutting_calories.html
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470707/
  3. https://www.specialtyproduce.com/produce/Portabella_Mushrooms_702.php
  4. https://www.bbcgoodfood.com/howto/guide/ingredient-focus-tofu

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