3 Day Military Diet Vegetarian & Vegan Plan

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Do you want to lose 10 pounds in three days without exercising vigorously? You may want to try out the three-day military diet with meal plans that suit both vegetarians and vegans.

For those who want to shed the extra weight faster, an intensive workout routine for the three days will do just the trick. If you’re not a vegetarian or vegan, there is an alternative plan with animal products that are just as effective.

We will mention those later in the article.

The military diet first started out including tuna, eggs, and meat. That is probably what you’d get if you were in the military. However, the two later groups felt left out and wanted a low-calorie diet plan.

Whatever path you take, the results ought to be the same – extreme weight loss.

Whether it’s a week to your wedding and the dress doesn’t fit, or the school reunion is around the corner, this diet plan will work for you. The purpose of the diet is to boost your metabolism to shed off weight fast.

VEGETARIAN & VEGAN 3-DAY DIET MEAL PLAN

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niacin rich breakfast

VEGETARIAN & VEGAN DAY #1

BREAKFAST #1
  • 1 Slice of wheat bread
  • 2 Tablespoons of peanut butter
  • ½ Grapefruit
  • 1 Cup of coffee or caffeinated tea
LUNCH #1
  • 1 Slice of wheat bread
  • 150 Grams of Tofu (no more than 300 calories)
  • ½ Avocado or 2 tablespoons of hummus
  • 1 Cup of coffee or caffeinated tea
DINNER #1
  • 1 Cup of green beans
  • 100 Grams of cooked beans (lentils, chickpeas or kidney beans)
  • 1 Apple
  • ½ Banana
  • 1 Cup of vanilla ice cream (NOT VEGAN)
VEGAN & VEGETARIAN ALTERNATIVES
  • Replace all bread with 2 rice cakes, 1 tortilla, ½ cup of whole grain cereal, ½ teaspoon of flax seeds, ½ a high protein bar, or ¼ plain yogurt (NOT VEGAN).
  • Replace peanut butter with soy, pumpkin, cashew, sunflower seed or almond butter, bean dip or hummus.
  • Replace grapefruit with ½ teaspoon of baking soda in a glass of water.
  • Replace apples with dried apricots, grapes, peaches, zucchini, plums or pears.
  • Replace vanilla ice cream with vegan alternative ice cream.

VEGETARIAN & VEGAN DAY #2

BREAKFAST #2
  • ½ Cup of baked beans
  • 1 Slice of wheat bread toast
  • ½ Banana
LUNCH #2
  • 1 Cup of cheddar or cottage cheese (NOT VEGAN)
  • 1 Cup (200ml) of almond, soy or hemp milk
  • ½ Avocado
  • 2 Tablespoons of hummus
  • 5 Saltine crackers
DINNER #2
  • 1 Cup of broccoli
  • 2 Veggie, soy or tofu dogs (without buns)
  • ½ Cup of vanilla ice cream (NOT VEGAN)
  • ½ Banana
  • ½ Cup of carrots
VEGAN & VEGETARIAN ALTERNATIVES
  • Replace cheese with almonds (no more than 20 nuts).
  • Replace vanilla ice cream with vegan alternative ice cream.

VEGETARIAN & VEGAN DAY #3

BREAKFAST #3
  • 1 Slice of cheddar cheese (NOT VEGAN)
  • 5 Saltine crackers
  • 1 Apple
LUNCH #3
  • 100 Grams of cooked beans
  • 1 Slice of wheat bread
DINNER #3
  • 150 Grams of tofu, chickpeas, kidney peas or lentils
  • ½ Banana
  • ½ Cup of vanilla ice cream (NOT VEGAN)
VEGAN & VEGETARIAN ALTERNATIVES
  • Replace cheese with almonds (no more than 20 nuts).
  • Replace saltine crackers with ½ cup of quinoa/couscous.
  • Replace beans with 1 tablespoon of hummus and ½ an avocado.
  • Replace vanilla ice cream with vegan alternative ice cream.

4 DAYS AFTER THIS PLAN

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couple shopping groceries

It’s important to note that once you’re done with the three-day military diet vegetarian or military vegan diet, it doesn’t stop there. As you’d expect, going back to your normal diet will cause you to gain all the weight back.

That would defeat the purpose of doing the diet in the first place.

To maintain your new found weight, for the four days following the plan, take either the 1200 or 1500 calorie plan. You may be tempted to throw a welcome-back part on your plate, but overeating will only undo the results.

TIPS & TRICKS TO A SUCCESSFUL MILITARY DIET EXPERIENCE

Here are some of the basic tips we know that will help you through your 3-day diet experience:

  1. Have all the ingredients you’ll need in your refrigerator prior to starting the plan.
  2. Stick to the meal plan- the name lets you know that it’s strict.
  3. Sticking to the plan means no snacking in between. Only eat three times a day.
  4. Take 8-10 glasses of water daily, including before meals, to help flush out toxins from your body.
  5. Avoid soft drink or alcohol during the diet.
  6. Do not consume diet drinks or add artificial sweeteners to the beverages. Only use stevia if you wish.
  7. Do the military diet plan with a buddy. You’ll be able to motivate each other when the going gets ought.
  8. Track your progress, that way, will every pound you lose you’ll be motivated to stick to the plan. Before and after pictures are always delightful.
  9. Men following this plan need an additional 100 calories a day.

Also, when you are personalizing your meal plan and substituting for items that suit your taste buds or what’s available, make sure what you eat is the same calorie count as what you eliminate. You should also swap them for foods of a similar group.

There is, however, no reason to – think if it as simply three days of your entire lifespan. Grapefruit isn’t too bad when you look at it that way if you’re not a fan.

CONTINUE ON YOUR OWN RISK

Should you not be satisfied with the results or want to shed off more than 10 pounds, you can do the vegetarian military diet or the vegan military diet for seven days. Simply start again until the seventh day. Thereafter follow through with the four days recommended calorie plan.

REASONS WHY 3-DAY DIET WORKS

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people on GM diet

#1. THIS DIET IS RESTRICTIVE & LOW-CALORIES

The reason this plan should work is that it’s a low-calorie plan. That means that your body, during the diet, will have to result in burning fat to sustain your body. As a result, you’ll lose weight.

You may want to mentally prepare yourself for what your body may go through in those three days and the four days that follow after. In seven days, if you’ve lost an upward of 10 pounds, then it’s something to be proud of.

A reality you should face is that you’ll be hungry. You only do however need the willpower to hang on for those 72 hours.

#2. ADOPTS FORM OF INTERMITTENT FASTENING

The reason it also works is that it adopts an intermittent fasting version; you get to eat lower than 1000 calories. That is when you have periods where you don’t eat before and after a certain time and then eating normally for the remainder of the time.

During the fasting period, insulin levels increase so that when you finally do eat, for the most part, nutrients get directed to liver cells and the muscles instead of the fat cells. It also promotes muscle growth and repair.

#3. IT IS HIGH IN PROTEIN, HEALTHY FATS, FIBER & CARBS

You may wonder why cheese and especially ice cream are on the menu. It contains calcium, an element that’s linked to weight loss. It works by binding to fat cells which then pass through instead of getting digested.

WHY ARE VEGETARIAN & VEGAN VERSIONS SO POPULAR?

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military diet substitutions

Apart from helping one lose quite a bit of weight, the vegetarian and vegan versions of military diet are liked for their simplicity. There is minimal preparation, and everything is likely already in your refrigerator or pantry.

You don’t need a big list of ingredients or even a fancy approach to prepare it.

A lot of it is bite-and-go, perfect for those with busy lives. Another reason people watching their weight like it is because of how short it is. It only takes three days and another less intense four days to get the results we want.

Most of all, it’s not expensive.

You don’t need a long list of foods or supplements to get what you want or even buy a diet plan, recipes, and other fancy items to start the plan. An added bonus is you don’t have to count calories.

If you’re not keen on intensive exercises or haven’t the time but need to lose weight, it is likely that you’ll gravitate toward such a plan. For most of us, this is ideal especially if you need fast results.

OUR ADVICE

If you’ve never been able to stick to a diet plan, then the military diet might be a safe bet. However, those who prefer sustained weight loss and have time for it then this may not be the plan for you.

EXERCISE DURING MILITARY DIET

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Woman running

You don’t have to exercise during this plan but for enhanced fat loss, undertake light to moderate workouts. The fat stores will be used up because you’re eating fewer calories than usual.

You can take a brisk walk for about 20-30 minutes daily for the period of the plan before eating. The alternative, ask your trainer for recommended exercises that won’t leave you depleted of energy.

If you do already work out, you may want to decrease the intensity given you may feel a bit fatigued and low on energy. Just remember, with the vegetarian and vegan versions of this diet, you’re well on your way to a leaner you.

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.