3 Day Military Diet Substitutions List

Are there any Military Diet Substitutions allowed during the 3 Day Military Diet Menu? This is one of the most common questions asked by our users these days. Since, the Military Diet is a low calorie diet, you’re allowed to eat only a selected foods during these three days diet period.

Even though these foods are healthy, there may be a few who either don’t like the taste or allergic to particular foods.

Whatever might be the reason, it is always good to know about the alternative food substitutions that are allowed on the military diet. Just swap the foods you don’t like with those you liked from the below list.

P.S: Although, you’re allowed to replace the foods on the diet, it is highly advised to eat/get the same amount of calories from the foods you’re substituting so that you don’t get mixed/negative weight loss results at the end. And, only use this list if really necessary and remember not to replace the entire menu with the substitutes as it will not help you in any ways. Just try to pick the alternative to the foods you really hate or allergic to.

3 Day Military Diet Food Substitutions

You can follow the below list of food substitutes to create a lactose free, gluten free and vegetarian military diet menu.

Food Substitutes on the Military Diet
GrapefruitSaltine Cracker
TunaHot Dogs
Vanilla IcecreamCarrots
Peanut ButterBroccoli
Whole Wheat BreadApple
Cottage CheeseGreen Beans

#1.Military Diet Substitute for Coffee

A single cup of coffee contains nearly 100 mgs of caffeine. The best coffee alternatives include:

  • Sugar free Redbull (~76 mgs of caffeine)
  • Green tea with sugar-free hot chocolate (optional).

#2.What Can You Substitute for Grapefruit?

Even I personally don’t like grapefruit! Just add ½ tsp of baking soda in a glass of water and drink it. It is the best fat-burning substitution for grapefruit.

But, don’t include oranges as they give the opposite results.

#3.What Can I Substitute Tuna for on the Military Diet?

Well, some people don’t like the plain tuna out of the can. So, if you’re one of such kind, then you can substitute canned tuna with a piece of grilled sushi grade tuna, which is the same size as ½ or 1 cup serving of canned tuna.

Alternatively, you can include any lean meat, but fish is preferable.

In case if you’re looking for vegetarian substitute for tuna, then you can include:

  • Cottage Cheese
  • Tofu
  • Almonds
  • Peanuts.

#4.Healthy Substitute for Vanilla Ice Cream in Military Diet

It is weird, but some people don’t like the ice cream. Some others want to avoid it due to cold or some flu issues. Whatever may be the reason, you can substitute ice cream with either 1 glass of apple juice or 1 cup of fruit flavored Yogurt.

#5.Peanut Butter Substitution

There are some people who’re allergic to peanuts and few others don’t like the taste. The best substitutes for peanut butter include:

  • Almond butter
  • soy butter
  • Hummus
  • pumpkin butter
  • sunflower seed butter.

#6.What can I replace Eggs with in the 3 Day Diet?

Eggs are rich in protein. A single contains around 6 gm of protein. If you don’t like eggs, then you can swap it with:

  • 1 cup of milk
  • 1 chicken wing
  • ¼ cup of nuts
  • 2 slices of bacon.

#7.Whole Wheat Bread Substitutions

The toast is one of the most recommended foods in the military diet. So, substitute it only if necessary. The alternatives for wholegrain bread include:

  • ½ cup whole grain cereal
  • ¼ cup yogurt with ½ tsp flax seeds
  • rice cakes.

#8.What can I use as a Substitute for Cottage Cheese?

As said earlier, the best alternative to cottage cheese is the cheddar cheese or non-dairy alternatives such as:

  • Soy Cheese
  • Soy Milk
  • Tofu
  • Ham.

#9.Is there any better alternatives for Banana in the Military Diet?

Banana has been recommended on almost all three days of the military diet. But, if you don’t like it, then you can substitute 1 whole banana with either a cup of Papaya or 2 kiwis or 2 apricots. So, that makes ½ banana replaceable with ½ cup of papaya, 1 kiwi or 1 apricot.

#10.Substitute for Saltine Crackers in 3 Day Military Diet

Each saltine cracker gives you around 13 calories. You can substitute them with rice cakes or any gluten-free crackers with same calories.

#11.Military Diet Substitutions for Hot Dogs

You can replace hot dogs with:

  • Turkey dogs
  • Deli meat
  • Bratwurst
  • Luncheon meat.

If you’re a vegetarian military diet follower, then you can replace it with

  • Soy dogs
  • Tofu dogs
  • portobello mushrooms
  • Beans
  • lentils.

#12.Carrot Substitutes

You can substitute carrots with the following foods:

  • Beets
  • Celery
  • Squash
  • Parsnip
  • Bell pepper.

#13.Broccoli Substitutes

The best substitute for broccoli are green vegetables such as:

  • Spinach
  • Asparagus
  • Brussel sprouts
  • Cauliflower.

#14.Meat Substitutes for 3 Day Military Diet

You can have any type of meat as long as the calories are same. If you’re looking for a vegetarian substitute for meat, then try including:

  • Lentils
  • Beans
  • Tofu
  • Portobello mushrooms.

#15.Any Apple Alternatives on the Military Diet?

Yes, you can replace them with plums, grapes, peaches, pears, zucchini or dried apricots.

#16.Green Beans Substitute

Replace them with either tomatoes or lettuce or spinach.

Things to Know before Picking up an Alternative

The size of the food doesn’t matter here. All you need to consider is the amount of calories you’re getting from the foods. Just ensure you replace the food with another item with similar calorie count.

For example, 4 oz of cottage cheese has the same amount of calories (100) as the 1 oz of cheddar cheese. Although the portion size got reduced, the calories remain the same.

Similarly, a can of Tuna has around 200 calories, which is equal to 20 almonds. But, if you replace the can of Tuna with a cup of Almonds, then you’re hampering with your weight loss results. So, please be careful with the calories while replacing the foods.

Also find the frequently asked question about the Military Diet before proceeding to read the food substitutions on the three day diet.

Lastly, please go for the military diet substitutions only if necessary as the original version will help you lose more weight compared to the modified or customized versions.

Military Diet Food Substitutions List