Military Diet — Full 3-Day Menu (classic version)
Rules: follow the exact meals below (no extra snacks), drink water, black coffee or plain/unsweetened tea allowed. If you’re hungry, try plain water, herbal tea or a small cucumber slice — but keep to the plan.
Day 1 — Total ≈ 1000 kcal
Breakfast
- ½ grapefruit — 52 kcal
- 1 slice whole-wheat toast — 70 kcal
- 2 tbsp peanut butter — 188 kcal
- Black coffee or tea (no sugar) — 2 kcal
Lunch
- ½ cup tuna (canned in water) — 90 kcal
- 1 slice whole-wheat toast — 70 kcal
Dinner
- 3 oz cooked lean protein (chicken, fish, turkey) — 142 kcal
- 1 cup green beans — 31 kcal
- 1 apple — 95 kcal
- ½ banana — 53 kcal
- 1 cup vanilla ice cream — 207 kcal
Day 1 total ≈ 1000 kcal
Day 2 — Total ≈ 1090 kcal
Breakfast
- 1 egg (boiled or fried with minimal oil) — 78 kcal
- 1 slice whole-wheat toast — 70 kcal
- ½ banana — 53 kcal
Lunch
- 1 cup cottage cheese (2%) — 206 kcal
- 1 hard-boiled egg — 78 kcal
- 5 saltine crackers — 70 kcal
Dinner
- 2 (regular) hot dogs — 300 kcal (no buns)
- 1 cup broccoli (steamed) — 55 kcal
- ½ cup carrots — 26 kcal
- ½ banana — 53 kcal
- ½ cup vanilla ice cream — 103 kcal
Day 2 total ≈ 1092 kcal
Day 3 — Total ≈ 870 kcal
Breakfast
- 1 slice cheddar cheese (about 1 oz) — 113 kcal
- 1 apple — 95 kcal
- 5 saltine crackers — 70 kcal
Lunch
- 1 hard-boiled egg — 78 kcal
- 1 slice whole-wheat toast — 70 kcal
Dinner
- 1 cup tuna (canned in water) — 180 kcal
- ½ banana — 53 kcal
- 1 cup vanilla ice cream — 207 kcal
Day 3 total ≈ 866 kcal
Totals & what to expect
- 3-day total calories ≈ 2,958 kcal → ~986 kcal/day average.
- Rapid weight loss in 3 days: commonly 1–3 kg (2–6.6 lb), but most of that is usually water and glycogen, not fat. Fat loss requires longer calorie deficit over time.
Substitutions & swaps (if you don’t eat something)
- Tuna → canned salmon or 3 oz cooked white fish.
- Peanut butter → almond butter (same serving, similar calories).
- Vanilla ice cream → plain low-fat yogurt (cut calories; will change totals).
- Hot dog → 3 oz lean chicken or turkey if you prefer (changes calories).
If you make swaps, be mindful of calorie differences — the plan’s effect relies on low daily calories.
Practical tips
- Drink plenty of water (aim for 8+ glasses/day).
- Black coffee/unsweetened tea ok — but avoid sugar.
- Keep salt moderate; high sodium causes water retention and will mask short-term results.
- After day 3 gradually return to a sensible, balanced calorie intake — don’t binge. A gentle transition (add healthy meals, whole foods) helps keep weight off.
Safety & important warnings
- Not recommended for pregnant or breastfeeding women, people with diabetes, kidney disease, heart disease, those on prescription meds (especially blood pressure or diabetes meds), people under 18, or anyone with a history of eating disorders.
- Very low calorie intakes can cause dizziness, weakness, irritability, and metabolic slowdown if repeated frequently.
- If you are on medication or have a medical condition, talk to your doctor first.
Realistic expectations & better long-term strategy
- This diet can jump-start weight loss but is not magic. Losing 3 kg of fat in 3 days is unrealistic — most rapid loss is water/glycogen.
- For lasting results: combine a sustainable calorie deficit (300–500 kcal/day), regular exercise (cardio + strength), sleep, and whole foods. That’s the path to safe, sustainable fat loss.
