10 Day Military Diet Menu for Weight Loss

The traditional military diet plan lasts for a week, where you’ll actually be eating the military diet foods on the first 3 days, followed by a moderate calorie diet during the remaining 4 days of the week.

Since, it is advised not to repeat the military diet menu immediately after completing 1 session, the 10 day military diet have gained its significance.

The new 10 day diet routine is extremely safe because you’re not allowing your body to adapt to the new eating routine and at the same time giving your body enough calories to survive.

10 Day Military Diet Menu for Weight Loss

On the first 3 days of the diet, you’ll be following the traditional military diet menu.

But, for the rest 7 days, you’ll be restricting your calories to just 1200 to 1500 calories per day.

By doing this without fail, you’ll lose up to 15 pounds in 10 days.

For better understanding, we’re dividing this 10 days diet into two phases.

Phase I – 3 Days Military Diet Menu

This is the traditional military diet chart for quick weight loss.

Day 1:

On the first day, you’ll be eating around 1300 calories in total.

BreakfastLunchDinner
1 brown bread + 2 tbsp peanut butterA slice of whole grain toast3-Oz (85 grams) serving of any meat
1/2 Grapefruit1/2 cup of Tuna1 cup of green beans
1 cup of coffee or tea1 cup of coffee or tea1 small apple
1/2 banana
1 cup Vanilla ice cream

Day 2:

On the second day, you’ll be eating around 1100 calories in total.

BreakfastLunchDinner
1 slice of whole grain toast1 hard-boiled egg2 hot dogs without bun
1 hard-boiled eggA cup of cottage cheese1/2 cup of carrots
1/2 banana5 saltine crackers½ banana
1/2 cup of vanilla ice cream
1/2 cup of broccoli

Day 3:

On the third day, you’ll be eating around 1000 calories in total.

BreakfastLunchDinner
1 slice of cheddar cheese1 slice of toastA cup of tuna
5 saltine crackersOne egg (hard boiled/cooked)1/2 banana
A small apple1 cup of vanilla ice cream

Phase II – 7 Days Low Calorie High Protein Diet

During this phase, women are suggested to follow the 1200 calorie diet, while men can follow the 1500 calorie diet plan. See how many calories you need per day.

1200 Calorie Diet Chart for Women

Follow this routine for the remaining 7 days. You can repeat this 10 days diet as long as you want or until you reach your goal weight.

  • Upon Waking Up: On an empty stomach, drink a glass of lukewarm water with half lemon juice (squeezed) without honey
  • Breakfast: 1 cup of Special K, 2 tbsp. unsweetened Greek yogurt, 1 large Banana, 5 almonds (soaked overnight) and 1 cup of green tea without sugar (you can add stevia instead).
  • Mid-Morning Snack: Oatmeal, Walnut & Date ball, 1 glass lukewarm water with lemon (1/2)
  • Lunch: Cook chicken breast with 1 tsp Olive oil, ½ cup cooked brown rice, 1 cup steamed vegetables (any veggie except potatoes) and 1 cup of green tea without sugar.
  • Evening Snack: Munch on a few celery sticks with low-fat homemade hummus
  • Dinner: Grilled salmon, 1 cup steamed vegetables, ½ cup quinoa and 1 cup green tea
  • Dessert: Blend a smoothie using ½ banana and ½ cup raspberries and have it an hour before going to bed

1500 Calorie Diet Chart for Men

Follow this meal plan for the remaining 7 days. You can repeat this 10 days diet multiple times until you reach your target weight.

  • Upon Waking Up: On an empty stomach, drink a glass of lukewarm water with half lemon juice (squeezed) without honey.
  • Breakfast: Prepare an egg toast using whole egg, 1 tsp of butter, a slice of brown bread, few slices of tomato and 1/4 avocado (sliced). Have a cup of green tea without sugar.
  • Mid-Morning Snack: A cup of plain yogurt topped with a cup of mixed berries and 1 glass lukewarm water with lemon (1/2)
  • Lunch: Chicken Salad Pita, ½ cup cooked brown rice, 1 cup steamed vegetables (any veggie except potatoes) and 1 cup of green tea without sugar.
  • Evening Snack: 10 to 12 tortilla chips along with 1/4 cup of guacamole
  • Dinner: Shrimp Fried Brown Rice, 1 cup steamed vegetables and 1 cup green tea
  • Dessert: Blend a smoothie using ½ banana and ½ cup raspberries and have it an hour before going to bed

Points to Remember for Best Results

  • Drink minimum 3 to 4 liters of water every day
  • Don’t follow the diet for more than 10 days or your body will get adapted to the new routine and it will hit a plateau (you won’t lose weight further)
  • Have a minimum of 7 to 8 hours of sound sleep every day
  • Keep your stress levels in check as it could lead to weight gain
  • Say no to alcohol, soft drinks and fast foods
  • Avoid white rice, sugar, white bread, potatoes completely
  • Make sure to perform at least 10 to 15 minutes of exercise every day. Try these HIIT exercises.
  • Include more veggies – they are low in calories and are filling.
  • Add more protein to your menu – it keeps you full for longer periods.

10 Days Military Diet Menu