3 Day Military Diet Substitutions

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military diet substitutions

Do you want to try the Military Diet but you have discovered it includes a meal you can not eat? Then worry no more as there are cool substitutions you can try!

Thanks to the list below you can create gluten-free, lactose-free or even vegetarian versions of this diet easily.

General rule – “size does not matter” – you have to substitute a number of calories rather than the actual portion size! Just check out my calorie count table for the original meal plan that will be available soon.

toast bread for substitutes

YOU CAN SUBSTITUTE BREAD FOR:

2 RICE CAKES

1/2 CUP OF A WHOLE GRAIN CEREAL

1 WHOLE WHEAT TORTILLA

1/2 PROTEIN BAR

1/8 CUP OF SUNFLOWER SEEDS

1/2 CUP OF YOGURT WITH 1/2 TEASPOON OF FLAX SEEDS

5 & 1/2 SALTINE CRACKERS

peanut butter for substitutes

YOU CAN SUBSTITUTE PEANUT BUTTER FOR THE SAME AMOUNT OF:

ALMOND BUTTER

ALMONDS

SUNFLOWER SEED BUTTER

SUNFLOWER SEEDS

HUMMUS

SOY BUTTER

PUMPKIN SEED BUTTER

PUMPKIN SEEDS

Grapefruit for military diet

SUBSTITUTE GRAPEFRUIT FOR THE SAME SIZE SERVING OF:

ORANGE + 1/2 TEASPOON OF BAKING SODA WITH GLASS OF WATER

MANDARIN ORANGE + 1/2 TEASPOON OF BAKING SODA WITH GLASS OF WATER

Baking soda is essential to maintain the pH effect of grapefruit on your body. Keep in mind that baking soda may neutralize acidic environment in your stomach so drink this at least 1 or 1 & 1/2 hour before eating the rest of your breakfast!

coffee for military diet

SUBSTITUTE COFFEE FOR OTHER SOURCES OF CAFFEINE:

GREEN TEA

SUGAR-FREE HOT CHOCOLATE DRINK

Just remember that they should have no sugar, minimum calories, and no artificial sweeteners either!

canned tuna fish for military diet

YOU CAN SUBSTITUTE TUNA FOR THE SAME AMOUNT OF:

GRILLED SUSHI-GRADE TUNA MEAT

ALMONDS

OTHER LEAN FISH MEAT (CRAB, TILAPIA, ETC.)

TOFU

CHICKEN MEAT

PUMPKIN SEEDS

COTTAGE CHEESE

PEANUTS

cup of green beans for military diet

YOU CAN SUBSTITUTE GREEN BEANS FOR:

TOMATO

LETTUCE

1 CUP OF COOKED SPINACH OR KALE

In general, you can use any other green vegetable with the same amounts of calories.

meat for military diet

YOU CAN SUBSTITUTE MEAT FOR:

PORTOBELLO MUSHROOMS

LENTILS

BEANS

TOFU

apple for military diet

YOU CAN SUBSTITUTE APPLE FOR:

ZUCCHINI

SMALL PEAR

GRAPES

SMALL PEACH

NECTARINES

SMALL PLUM

DRIED APRICOTS

banana for military diet

YOU CAN SUBSTITUTE BANANA FOR:

PLUMS

2 KIWIS

GRAPES

APRICOTS

1 CUP OF PAPAYA

APPLE SAUCE

Keep in mind that you have to maintain the same calorie count!

SCOOP OF ICE CREAM

YOU CAN SUBSTITUTE VANILLA ICE CREAM FOR:

SOY ICE CREAM

FROZEN YOGURT

PLAIN GREEK-STYLE YOGURT

FRUIT YOGURT

APPLE SAUCE

ALMOND MILK (STRAWBERRY, VANILLA, OR BANANA FLAVOR – NOT CHOCOLATE)

chicken egg

YOU CAN SUBSTITUTE CHICKEN EGG FOR:

1 CHICKEN WING

2 SLICES OF BACON

1/4 CUP OF NUTS OR SEEDS

1 CUP OF MILK

1/4 CUP OF GROUNDED CHICKEN OR TURKEY EGG WHITES

BROCCOLI

YOU CAN SUBSTITUTE BROCCOLI FOR:

ASPARAGUS

KALE

CABBAGE

CAULIFLOWER

BRUSSEL SPROUTS

BEETROOT

SPINACH

Although raw organic broccoli is one of the best vegetable sources of vitamin C, not everyone loves its taste!

CARROTS FOR md

YOU CAN SUBSTITUTE CARROTS FOR:

JICAMA

SQUASH

CELERY

BEETS

PARSNIP

BELL PEPPER

SMALL SALAD (WITHOUT ANY DRESSING)

HOT dog sausages

YOU CAN SUBSTITUTE HOT-DOG SAUSAGES FOR:

HIGH PROTEIN VEGGIE DOG

BRATWURST

SOY DOG

TOFU DOG

LENTILS

BALONEY

TURKEY DOG

BEANS

PORTOBELLO MUSHROOMS

CHEDDAR CHEESE

YOU CAN SUBSTITUTE CHEDDAR CHEESE FOR:

COTTAGE CHEESE

RICOTTA CHEESE

EGGS

HAM

If you want to avoid dairy products altogether, you can try soy milk, tofu cheese, nut cheese or even cabbage!

SALTINE CRACKERS

YOU CAN SUBSTITUTE CALTINE CRACKERS FOR:

RICE CAKES

TOAST BREAD

WHOLE GRAIN CEREALS

ANY OTHER TYPE OF CRACKERS

Just keep in mind that you need to maintain the same amount of calories!

COTTAGE CHEESE

YOU CAN SUBSTITUTE COTTAGE CHEESE FOR:

CHEDDAR CHEESE

TOFU

EGGS

RICOTTA CHEESE

PLAIN GREEK YOGURT

VEGAN COTTAGE CHEESE

TUNA

HAM

Just keep in mind “the same calories rule”.

IF YOU HAVE MORE QUESTIONS ABOUT 3-DAY MILITARY DIET THEN CHECK OUT MY FAQ SECTION!
Hello, I hope you find here all the best info that will help you lose weight and feel healthy and fit. My pen name is Christine and I want to make this site a great resource for those that want to get fit. Please, keep in mind that this website is for informational purposes only and that you always need to consult your decisions with your doctor.