Home Military Diet 3 Day Diet Food Plan (Military)

3 Day Diet Food Plan (Military)


If you are looking to drop weight fast, or even just give your weight loss goals a kick start The Military Diet is for you. This diet is also know as the 3 Day Diet, with many people raving about losing up to 10lbs in as little as 3 days.

Below you will find the exact menu plan you will need to follow for 3 days. We will include in another article a menu plan for the 4 days OFF you will have after the diet.
Remember, for optimum results you will follow the 3 Day Diet Menu, and on the 4 days you will consume no more than 1500 calories.

Below you will find a detailed list by day of all the meals you will need to eat as part of the 3 Day Diet Food Plan.
As for drinks, you will have three options. Water, coffee, or tea.

Water will be your best friend throughout this diet. It’s not only a way for you stay full and hydrated, but it also helps you with the flushing of the toxics in your body.

For the coffee and tea lovers, the option is to drink it black. No adding creamer or sugar. If you would like you can use stevia as a sweetener. Check here for a list of substitute foods.


Military Diet Food Plan

DAY 1 – Breakfast

1/2 Grapefruit
1 Slice of Toast
2 Tablespoons of Peanut Butter
1 cup of Coffee or Tea (with caffeine)

Breakfast of day 1 military diet

DAY 1 – Lunch

1/2 Cup of Tuna
1 Slice of Toast
1 cup of Coffee or Tea (with caffeine)

Lunch of Day 1 Military Diet

DAY 1 – Dinner

3 ounces of any type of meat
1 cup of green beans
1/2 banana
1 small apple
1 cup of vanilla ice cream

Dinner of Day 1 Military Diet

How does the military diet work


DAY 2 – Breakfast

1 egg
1 slice of toast
1/2 banana

Breakfast of Day 2 Military Diet

DAY 2 – Lunch

1 cup of cottage cheese
1 hard boiled egg
5 saltine crackers

Lunch of Day 2 Military Diet

DAY 2 – Dinner

2 hot dogs (without bun)
1 cup of broccoli
1/2 cup of carrots
1/2 banana
1/2 cup of vanilla ice cream

Dinner of Day 2 Military Diet

How does the military diet work


DAY 3 – Breakfast

5 saltine crackers
1 slice of cheddar cheese
1 small apple

Breakfast of Day 3 Military Diet

DAY 3 – Lunch

1 hard boiled egg (or cooked however you like)
1 slice of toast

Lunch of Day 3 Military Diet

DAY 3 – Dinner

1 cup of tuna
1/2 banana
1 cup of vanilla ice cream

Dinner of Day 3 Military Diet

For easy access to the Military Diet Food Plan, download our FREE pdf and you can access it on your phone from anywhere.

Diet Food Plan - Download PDF


Co-Founder and CEO of 4HealthResults.com, Alex Paim is also a serial entrepreneur with focus on health and well being.


  1. Thank you the very illustrative pictures and the easy to read text.
    I think the illustration text for crackers should be changed from 3 to 5 to avoid confusion 🙂

    • 1/2 teaspoon of baking soda in a glass of water is the sub for grapefruit. the purpose of the grapefruit is related to increasing blood pH to a less fat friendly level. not sure how long this lasts however, and its only done on day 1. grapefruit has an effect on the metabolism of certain medications so its definitely a powerful food

  2. does anyone know if the ice cream is included just as a treat so one does not feel deprived or if there is another reason? it seems like a lot of sugar and calories to have, vs eating a large chicken breast or other green veg instead, or even a fruit….


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