- Breakfast:
1/2 grapefruit
1 slice of toast (white bread)
2 hard-boiled eggs
1 cup of black coffee or tea (no sugar) - Lunch:
1/2 cup of tuna (canned in water)
1 slice of toast
1 cup of black coffee or tea (no sugar) - Dinner:
85 grams (3 ounces) of any type of meat (preferably grilled or baked)
1 cup of green beans
1/2 banana
1 small apple
1 cup of vanilla ice cream (optional, adds about 100 calories)
Day 2
- Breakfast:
1 slice of toast
1 hard-boiled egg
1/2 banana
1 cup of black coffee or tea (no sugar) - Lunch:
1 cup of cottage cheese
1 hard-boiled egg
5 saltine crackers - 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 (optional)
Day 3
- Breakfast:
1 slice of cheddar cheese
5 saltine crackers
1 small apple
1 cup of black coffee or tea (no sugar) - Lunch:
1 hard-boiled egg
1 slice of toast - Dinner:
1 cup of tuna
1/2 banana
1 cup of vanilla ice cream (optional)
Important Notes About the Menu
- Drink plenty of water throughout the day — aim for 8 glasses minimum.
- The ice cream portions are optional but are included in the classic plan. They add calories but help with cravings.
- If you don’t eat meat or animal products, substitute with plant-based protein options like tofu or legumes, but be mindful the calorie count may change.
- Avoid adding sugar, mayonnaise, or dressings unless specified — the focus is on keeping calories low.
What to Do During the Other 4 Days
The Military Diet is designed as a cycle:
- 3 days: Follow the strict low-calorie meal plan.
- 4 days: Eat healthily but without strict calorie limits — focus on balanced meals with plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats.
During these 4 days, avoid binge eating or consuming excess junk food. The idea is to maintain your new habits and continue modest weight loss or weight maintenance.
Benefits of the Military Diet
- Rapid results: Ideal if you need to lose weight quickly.
- Simple and straightforward: Easy-to-follow meal plans with common foods.
- Low-cost: No expensive ingredients or supplements required.
- Portable: Hard-boiled eggs and fruit are easy to prepare and transport.
- Protein-rich: Helps preserve muscle mass during weight loss.
Possible Downsides and Precautions
- Not for long-term use: The diet is very low-calorie and not nutritionally balanced for extended periods.
- Risk of fatigue: Some people feel tired or weak due to low carbs and calories.
- Not suitable for everyone: Pregnant women, nursing mothers, people with medical conditions, or those with eating disorders should avoid this diet.
- Temporary results: Some weight loss may be water weight and can return after resuming normal eating.
- Potential nutrient deficiencies: Limited variety may cause lack of vitamins, minerals, and fiber.
Tips for Success on the Military Diet
- Plan your meals ahead: Prepare hard-boiled eggs, wash and slice fruits and veggies in advance.
- Stay hydrated: Water helps curb hunger and supports metabolism.
- Keep active: Light to moderate exercise (walking, yoga, stretching) can enhance weight loss and reduce fatigue.
- Listen to your body: If you feel dizzy, excessively weak, or unwell, stop the diet and consult a healthcare professional.
- Don’t skip the 4-day balanced eating phase: It’s key to avoiding rebound weight gain.
- Avoid alcohol and sugary drinks: These add unnecessary calories and interfere with fat loss.
- Use black coffee or tea: These are allowed and can help suppress appetite.
Who Should Avoid the Military Diet?
- People with diabetes or blood sugar issues
- Those with kidney problems or on dialysis
- Individuals with heart conditions or hypertension
- Pregnant or breastfeeding women
- Anyone with a history of eating disorders
- Children and teenagers
Always check with your doctor before starting any low-calorie or restrictive diet.
Final Thoughts
The Military Diet offers a structured way to lose weight quickly by limiting calories and focusing on filling, nutrient-dense foods like hard-boiled eggs, lean proteins, fruits, and vegetables. While it can be effective for short-term weight loss, it’s not a sustainable or balanced long-term eating plan.
For lasting health and weight management, pair this diet’s initial kickstart with a well-rounded eating plan and regular physical activity.
If you want fast results to jumpstart your progress or shed a few kilos before a special event, the Military Diet may be worth trying for a few days — but remember to prioritize your health and listen to your body throughout.
