What to Eat on the Military Diet 4 Days Off Menu?

The Military Diet is actually a 7 day diet plan, where you’ll be having selected, extremely low calorie foods during the first 3 days and after completing the military 3 day diet, you’ll have to consume a 1500 calorie diet plan during 4 days off menu.

While the first three days help you to lose weight, the four days off diet plan helps in maintaining the lost weight.

Military Diet Four Days Off Meal Plan

After completing the Three Day Military Diet, you’ll be eating healthy food choices consisting around 1500 calories per day.

Below are different healthy meal plans for all the four days after the ice cream diet.

P.S: I’ve provided different meal options for all the 4 days. You are free to mix & match the meals as per your requirement and personal preference.

What to Eat on Day 4 after the Military Diet?

Breakfast: Avocado Egg Toast (350 calories)

  • 1 Slice Whole Wheat Bread
  • ½ Avocado (medium size)
  • 1 Whole Egg
  • ¼ tsp Olive Oil
  • 1 Clementine

Morning Snack: 130 Calories

  • Dried Apricots: 6
  • Walnuts: 6 halves

Lunch: Salad (400 Calories)

  • Chopped Raw Veggies: 1 cup
  • Hard-boiled Egg: 1
  • Lettuce: 2 cups
  • Raisins: 2 tbsp
  • Almonds: 2 tbsp
  • Balsamic Dressing (low-fat): 2 tbsp

Mix all the ingredients and enjoy your healthy weight loss meal.

Evening Snack: 200 Calories

  • Baked Tortilla Chips: 18
  • Guacamole: ¼ cup

Dinner: 420 Calories

  • Brown Rice: ½ cup (soaked for at least 4-6 hours)
  • Chicken Tikka Masala: 1.5 cup

What to Eat on Day 5 after the Military Diet?

Breakfast: 301 calories

  • Maple-nut Granola: ¼ cup
  • Blueberries: ½ cup
  • Plain Greek Yogurt (non-fat): 1 cup

Morning Snack: 117 Calories

  • Cucumber: 1 cup
  • Avocado-Yogurt Dip: 4 tbsp

Lunch: Apple & Cheddar Pita Pocket (390 calories)

  • Whole-wheat Pita Round: 1 (6.5 inch)
  • Apple (medium): 1 (sliced)
  • Mustard: 1 tsp
  • Cheddar Cheese: 1 oz
  • Mixed Greens: 1 cup
  • Clementine: 1

Fill pita with all the ingredients and toast until the cheese melts. Serve it hot.

Evening Snack: 250 Calories

  • Dried Apricots: 5
  • Medjool Dates: 2
  • Walnut halves: 6

Dinner: Salmon and Vegetables (450 Calories)

  • Baked Salmon: 4 oz
  • Brussel Sprouts: 1 cup (roasted)
  • Brown Rice: ½ cup
  • Salt & Pepper: As per taste

What to Eat on Day 6 after the Military Diet?

Breakfast: 310 Calories

  • Plain Greek Yogurt (non-fat): 8 oz
  • Mixed Berries: 1 cup
  • Granola (low-fat): ¼ cup
  • Almonds: 1 tbsp

Mix them well and enjoy your delicious high protein breakfast.

Morning Snack: 190 Calories

  • Banana: 1 small
  • Peanut butter: 1 tbsp

Lunch: 400 Calories

  • Cooked Chicken Breast (skinless): 4 oz
  • Mixed Greens: 2 cups
  • Carrots (grated): ¼ cup
  • Red Bell Pepper (sliced): ½ medium size
  • Carrot-Ginger Vinaigrette: 2 tbsp
  • Clementine: 1

Mix all the ingredients and top it with Vinaigrette.

Evening Snack: 180 Calories

  • Apple: 1 medium
  • Pistachios: 22

Dinner: 420 Calories

  • Brown Rice: ½ cup
  • Delicata Squash & Tofu Curry: 1.5 cups

What to Eat on Day 7 after the Military Diet?

Breakfast: Egg Sandwich (320 Calories)

Prepare a whole-grain toast with 2 slices of bread, few tomato slices, ¼ avocado, 1 scrambled egg and 1 tsp butter.

Morning Snack: 160 Calories

  • Plain Greek Yogurt (non-fat): 1 cup
  • Mixed Berries: 1 cup

Lunch: Apple & Cheddar Pita Pocket (390 calories)

  • Whole-wheat Pita Round: 1 (6.5 inch)
  • Apple (medium): 1 (sliced)
  • Mustard: 1 tsp
  • Cheddar Cheese: 1 oz
  • Mixed Greens: 1 cup
  • Clementine: 1

Fill pita with all the ingredients and toast until the cheese melts. Serve it hot.

Evening Snack: 180 Calories

  • Carrot Sticks: 1 cup
  • Hummus: 6 tbsp

Dinner: Salmon & Veggies (450 Calories)

  • Baked Salmon: 4 oz
  • Brown Rice: ½ cup
  • Brussel Sprouts (roasted): 1 cup
  • Walnuts: 1 tbsp
  • Vinaigrette, Salt & Pepper: as per taste

By Day 7, you’ll be completing the Military Diet Plan successfully. For long-lasting weight loss results, please stick to healthy food options even after finishing the diet.

Military Diet 4 Days Off Menu