The Military Diet Plan – 3 Days Menu for Weight Loss

The Military Diet, also popularly known as the 3 Days Military Diet Menu, is one of the fastest ways to lose weight without exercise.

One can lose up to 10 pounds in a week by following the diet, which includes a 3 days of extremely low calorie diet that is followed by 4 days of maintenance calorie diet plan.

Does it really help in losing so much of weight in just a week’s time? Let us find out in this article.

At a Quick Glance:

What is the Military Diet?

First of all, please note that the military diet has nothing to do with the US Government Military Organization and is not developed by them.

3 Day Military Diet Menu Plan
It’s just the name that has been coined by the author of this diet plan.
It is also called by several other names such as the army diet, the navy diet and even the ice cream diet (since it involves eating ice creams during the 3 day diet program).

The Military Diet is simply a low-calorie diet plan that helps in losing weight naturally without the need to exercise.

How Does the Military Diet Work?

During the first three days of the military diet, you’ll be eating a strict low calorie meal plan for breakfast, lunch and dinner without any snacks in between the meals.

So, basically you’ll be eating just 3 meals per day for the first 3 days.
You’ll be getting roughly 1100 to 1400 calories per day during these days, which is the actual reasons why most people lose weight easily on this diet (due to calorie restriction). Find the detailed calorie count of three day military diet.

For the next 4 days after completing the military diet, you’re suggested to eat a healthy moderate calorie meal plan as it helps in maintaining your lost weight.

Generally, it is suggested to follow the 1500 calorie meal plan during the four day off period.

It is said that you can follow or repeat the set (3 days military diet + 4 days off maintenance diet) several times until you reach your goal weight.

But, I personally suggest that you should give at least 1 week gap before following the diet again as that doesn’t affect your health in a bad way, since continuously following the same diet may not give you the desired weight loss results.

Pros and Cons of The Military Diet

Before deciding whether the military diet weight loss program is for you or not, just carefully see the merits and demerits.


  • No guesswork needed. Just pack your refrigerator with the suggested foods and you’re done.
  • Meal preparation is quick and easy.
  • You’ll definitely lose a lot of weight in less time, due to calorie restriction.
  • Not a costly diet as the foods are easily available.


  • Prolonged dieting for more than a week may lead to malnutrition, as you’ll not be getting enough nutrients or energy required for your daily needs from the menu. So, do not follow it for more than a week at a stretch.
  • It can promote yo-yo dieting lifestyle. So, you should be careful not to depend on it for long-term weight loss results.
  • Foods like icecream and hot dogs are highly processed. But, you can prepare them at home using natural ingredients.
  • Some people may face dehydration issues, headaches, irritability if the follow the diet regularly without adhering to the rules.

Three Day Military Diet Meal Plan

Here is a sample menu of what you should eat while on the military diet plan for weight loss.

Day 1 Menu (~ 1200 Calories)


  • ½ Grapefruit
  • 1 Slice of Toast (wholewheat)
  • 2 tbsp of Peanut Butter ([preferably homemade)
  • 1 Cup of Coffee or Tea with caffeine (without sugar)


  • ½ cup of Tuna
  • 1 Slice of Wholewheat Toast
  • 1 cup Coffee/Tea without Sugar


  • 1 cup of Green Beans
  • ½ Banana
  • 3 ounces of Meat (any type of your choice)
  • 1 small Apple
  • 1 cup of Vanilla Ice Cream

Day 2 Menu (~ 1100 Calories)


  • 1 Egg (hardboiled)
  • 1 Slice of Toast
  • ½ Banana


  • 1 Egg (hardboiled)
  • 1 cup of Cottage Cheese
  • 5 Saltine Crackers


  • 1 cup of Broccoli
  • ½ cup Carrots
  • 2 Hot Dogs (without Bun)
  • ½ Banana
  • ½ cup Vanilla Ice Cream

Day 3 Menu (~ 1000 Calories)


  • 1 Slice of Cheddar Cheese
  • 5 Saltine Crackers
  • 1 Small Apple


  • 1 Hardboiled Egg
  • 1 Slice of Toast


  • ½ Banana
  • 1 cup of Tuna
  • 1 cup of Vanilla Ice Cream

It is highly advised to drink at least 3 to 4 liters of water every day as it helps in flushing out toxins from your body and also aids in weight loss.

Tip: Unless you don’t any extra calories in the form of sugar or cream, you’re free to drink as much tea or coffee as you want.

The 3 Day Military Diet FAQs

What to Eat After Completing the 3 Day Military Diet?

While you’re restricted to eating a low calorie meal plan during the first 3 days, the next 4 days has no such extreme calorie restrictions.

You can eat anything of your choice unless you don’t exceed the 1500 calories limit per day. Here is a healthy four days off meal plan, if you’re interested.

Are Substitutes Allowed on the 3 Day Military Diet?

Of course, Yes! You can substitute the foods on the 3 day diet plan with similar nutritional values, but the portion sizes should be of equal calories.

Say for example, if you hate peanut butter, then you can substitute it with almond butter.

Likewise, 1 cup of tuna can be swapped with a handful of Almonds, if you’re a vegan or vegetarian.

Here is the complete list of military diet food substitutions, for your quick reference.

Will I Really Lose Weight on the Three Day Military Diet?

Although, there is no scientific evidence of whether the military diet works or not, one can easily lose a few pounds during the week, thanks to the restriction of calories.

If you don’t know already, the scientific definition of weight loss = low calorie consumption (diet) or high calorie burn (workouts) or a combination of both.

So, the military diet does work for losing those extra pounds, but don’t rely on this diet alone to reach your target weight.

It is highly advised to include strength training as part of your healthy lifestyle to lose all your excess weight.

Can I Drink Coffee?

Of-course, you can drink a cup of black coffee which contains just 2 calories (without sugar or milk).

Can I have any snacks?

Sorry! No additional snacks are allowed on the diet. However, you can split your meals and distribute them throughout the day to avoid hunger pangs.

Can I add seasonings while cooking?

There are some 0 calorie seasonings that can be added while preparing the meals on the military diet.

Examples – Salt, Pepper, Garlic, Ginger, Lemon Juice, Cilantro, Cumin, Turmeric, Rosemary, Curry Powder, Sage etc…

Is alcohol allowed on the military diet?

Not at all! Alcoholic beverages contain huge amounts of calories and they may hinder your weight loss results.

Can I take multivitamin or protein supplements on the diet?

Yes, you can take your daily vitamins and proteins without any issue.

What is the best way to cook the meat or vegetables on the diet?

Not just while you’re on the diet, it is always better to cook your meals using less oil. If possible, try to boil, steam, bake or grill your meals, which will decrease its calorie content and can help you lose or maintain your weight in the long run.

Will I get into starvation mode?

You’ll get into the starvation mode only if you’re on an extremely low calorie diet for a prolonged period of time, say 15 to 30 days at a stretch.

So, do not worry about it. It is just a myth. And, you won’t go on a starvation mode on the 3 day diet.

Can I repeat the military diet for longer than a week?

You can go up to 10 days on the diet without any issues. But, I would recommend it only if you’re extremely obese.

Here is a sample 10 days military diet plan:

  • Day 1-3 (as usual)
  • Day 4 to 7 (follow the 1500 calorie meal plan)
  • Day 8 to 10 (follow the 1800 calorie meal plan)

Stop it and only repeat it after 15 to 20 days.

Am I losing just water weight?

Partly, yes! No matter what diet you follow, it is the water weight that everyone loses at the initial stages. Only after you lose the water weight, you’ll lose fat.

Final Word

The 3 day military diet plan helps to quickly lose some pounds. But, if you shift back to your regular unhealthy eating routine, then you’ll regain all those lost pounds. Period. It all depends on how to maintain your eating habits once you’re done with the 3 day diet or any weight loss diet for that matter.

Hope you understood the logic behind weight loss – It all depends on calorie maintenance.
The Military Diet Plan