Military Diet Plan: 3 Day Military Diet Menu Plan for Weight Loss


The military diet is currently one of the world’s most popular “weight loss diets. This diet also is known by many other names including the 3-day military diet, marine diet, army diet, and even the ice cream diet is a fast way to lose up to 10 pounds a week. The military diet is also free. You don’t need to pay for any book, expensive food or supplement.

What is the Military Diet?

The 3-day military diet, is a weight lose diet that can help you lose up to 4.5 Kg per Week. The diet plan involves a 3-day meal plan followed by 4 days off. And this weekly cycle of 7 days is repeated over and over again until you reach your ideal weight. Advocates of the diet claim that it was created for US Army soldiers get in shape quickly by a famous nutritionist.

The Military Diet Plan & Menu

  • Day 1: Breakfast

  • 1/2 grapefruit
  • 1 slice of bread – whole grains
  • 2 tablespoons peanut butter
  • coffee 1 cup or tea (with caffeine)
  • Day 1: Lunch

  • 1/2 cup tuna or lean protein substitute
  • 1 slice of bread
  • coffee 1 cup or tea (with caffeine)
  • Day 1: Dinner

  • 4 ounces of any kind of meat or protein substitute
  • A glass of green beans
  • 1/2 of banana
  • 1 small apple
  • 1 cup vanilla ice cream (coconut cream ice milk is awesome!)
  • Day 2: Breakfast

  • 1 egg
  • 1 slice of bread
  • 1/2 of banana
  • Day 2: Lunch

  • A glass of cottage cheese
  • 1 boiled egg
  • 5 biscuits water and salt
  • Day 2: Dinner

  • 4 ounces of any kind of meat or protein substitute like tofu
  • A glass of broccoli
  • the half cup of carrots
  • 1/2 of banana
  • half cup vanilla ice cream
  • Day 3: Breakfast

  • 5 biscuits water and salt
  • 1 slice cheddar cheese
  • 1 small apple
  • Day 3: Lunch

  • 1 egg boiled (or cooked any way you like)
  • 1 slice of bread
  • Day 3: Dinner

  • A glass of tuna
  • 1/2 of banana
  • A glass of vanilla ice creamthe military Diet 3-day-diet-plan-to-lose-weight-fast.

The Military Diet Plan Day 4 to 7

The rest of the week also involves diet. Eat what you want, but not more than 1,500 calories per day. Over 80% of people underestimate how many calories they eat, so if you are serious about losing weight, keep a food diary, websites or apps to keep track of your calorie intake you will not eat in excess and gain any weight back. Feel free to drink as much coffee or tea as you want, as long as you do not add any sugar or cream calories. Drink lots of water too.

Can you really lose 10 pounds in a week?

Yes, this rate of weight loss is possible for overweight individuals who severely restrict their calorie intake. That’s not to say, most of the weight loss is going to be fat loss.

Frequently asked questions about the 3-day military diet

  • How much weight can you lose on the 3-day military diet? or does the Military Diet work? 

The military diet or  “3 Day Diet,” is very popular on the web. According to the some Military Diet reviews, it helps loses up to 10 pounds per week or 30 pounds in a month while you eat foods like vanilla ice cream according to plan.

  • What can I substitute for tuna on the military diet?

The best substitute for canned tuna is a piece of grilled sushi grade tuna, the same size as 1/2 or 1 cup serving of canned tuna. Any very lean meat can be substituted for tuna, but fish is preferable. Other substitutes for tuna include cottage cheese, chicken, tofu, or almonds.

  • Can you put lemon in your water on the military diet?

Hot lemon water is possibly the best no-calorie drink you can ingest first thing in the morning on the Military Diet. Hell, it’s the best drink you can drink when you‘re not on the Military Diet too! Hot lemon water detoxes your body, but more importantly, it boosts your metabolism and energy levels.

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