3 Day Military Diet Plan for Vegetarians & Vegans

Many people mistake that the military diet menu is only for non-vegetarians and hence stay away from the diet program.

If you’re a vegetarian or a vegan, then here is a good news for you.

You too can follow the 3 day military diet by substituting the non-veg foods with their veg or vegan military diet alternatives.

Vegetarian/Vegan Military Diet Plan for Weight Loss

The vegetarian or vegan version of the military diet is almost similar to the non-vegetarian version, except the non-veg foods are replaced with their veg or vegan alternatives.

Day 1 Menu

Breakfast Lunch Dinner
1 slice of Whole Wheat Bread (toast) 1 slice toast (brown bread) 1 small Apple
2 tbsp Peanut butter 150 g Tofu 1 cup Green Beans
1 cup Coffee/Tea without sugar 1 cup Coffee/Tea 100 g cooked beans (Lentils/Kidney Beans/Chickpeas)
½ Grapefruit 1 cup Vanilla Ice Cream (Vegans may try the dairy-free variant)

Day 2 Menu

Breakfast Lunch Dinner
1 slice of Whole Wheat Bread (toast) 1 cup Cottage/Cheddar Cheese (Vegans can have 15 to 20 Almonds) Soy/Tofy Dogs without Buns – 2
½ Banana 100 g Cooked Beans ½ cup Banana
1 cup/200 ml Soy Milk 5 Saltine Crackers 1 cup Broccoli
½ cup Carrots
½ cup Vanilla Icecream

Day 3 Menu

Breakfast Lunch Dinner
1 slice Cheddar cheese (15-20 almonds for vegans) 1 slice whole wheat bread toast 150 g Tofu
1 small Apple 100g cooked beans ½ Banana
5 Saltine Crackers ½ cup Vanilla Ice Cream

Once you’ve completed the three days military diet program, you should have a moderate calorie diet for the remaining 4 days of the week.

It is advised that men should aim to get minimum 1500 calories from the diet and women should aim to get at least 1200 calories from their diet.

By following this diet, you’ll lose 8 to 10 pounds in just a week without fail. And most importantly, you can sustain the lost pounds as you’re following a maintenance diet during the 4 days off period.

Few Points to Remember

  • Drink at least 3 to 4 liters of water every day
  • No alcohol or soft drinks or diet sodas
  • Stay away from white bread, sugar and other salty & fast foods
  • Pack your fridge prior to starting the diet – here’s the grocery list.
  • Substitute the foods you don’t like or can’t have, if necessary. But, don’t pick the unhealthy foods.

Vegetarian Military Diet Menu