MILITARY DIET | LOSE UP TO 10 LBS IN 3 DAYS | FOOD SUBSTITUTIONS & VEGAN OPTIONS | GROCERY LISTS

It is wise to DISCUSS THIS PLAN WITH A DOCTOR before starting any diet.
The military diet is currently one of the world's most popular diets. This diet can help you lose weight quickly, up to 10 pounds (4.5 kg) in 3 days.
Each year, we make plans to lose weight and improve our health. And we all know that before jumping into a new weight loss program, it's wise to discuss these plans with a doctor.
The military diet plan involves a 3-day meal plan followed by 4 days off, and the weekly cycle is repeated again and again until you reach your goal weight.
To print the copy of Military Diet Chart
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My Grocery List
green tea
one grapefruit
two bananas
two apples
whole-wheat bread
peanut butter
eggs
three cans of tuna
hot dogs
cooked fajita beef packet ( walmart)
green beans, I bought frozen (fresh, frozen, or canned)
broccoli , I bought frozen (fresh or frozen)
carrots ( i didn't have any, so i substitute with green beans)
saltine crackers
cottage cheese
cheddar cheese Sticks ( you can buy any type)
vanilla ice cream

This was my shopping list
Some people want to try the 3 day Military Diet, but there are a some of food items here that can’t be eaten because of dietary restrictions, so you can substitute on the Military Diet. You can create a gluten free, lactose free, vegetarian and vegan version of the 3 day diet.
I will list them below.

1/2 Grapefruit
put 1/2 teaspoon of baking soda in a glass of water and drink it.

1 Slice of Toast
Substitute:1/8 cup of sunflower seeds, 1/2 cup of whole grain cereal, 1/2 high protein bar, 1/4 cup of yogurt with 1/2 teaspoon of flax seeds. You can also use one tortilla or two rice cakes instead of bread.

2 Tablespoons of Peanut Butter
Substitute: you can substitute the same amount of almond butter, cashew butter, pumpkin butter, soy butter, sunflower seed butter, hummus or bean dip.

1 cup Coffee or Tea (with caffeine)
Substitute: Instead of coffee, you can drink Green Tea.

1/2 Cup of Tuna
Substitute: lean meat with the same calories will work. Other substitutes for tuna include cottage cheese, tofu, or almonds. For vegetarians and vegans, substitute 1/2 an avocado and 2 tablespoons of hummus.

3 ounces of any type of meat
Substitute: If you’re vegetarian or vegan, you can use lentils, beans, tofu or mushrooms as meat alternatives.

1 cup of green beans
Substitute: the same CALORIE amount of lettuce, tomatoes, spinach or any other green vegetable.

1/2 banana
Substitute: 2 kiwis, 1 cup of papaya or 2 apricots. Plums, grapes and apple sauce also work. Just make sure you eat the same amount of calories and not more.

1 small apple
Substitute: plums, peaches, grapes, zucchini, pears or dried apricots.

1 cup of vanilla ice cream
Substitute: 1 cup of fruit flavored yogurt or apple juice. A good non dairy substitute is strawberry, vanilla or banana flavored almond milk. For vegetarians and vegans, use dairy free ice cream.

1 egg
Substitute: one cup of milk, 1/4 cup of seeds or nuts, 1/2 cup baked beans for vegetarians and vegan

1/2 banana
Substitute: 2 kiwis, 1 cup of papaya or 2 apricots. Plums.

1 cup of cottage cheese
Substitute: Use plain Greek yogurt, ricotta cheese, cheddar cheese, eggs, or ham. Tofu is a non dairy substitute. For vegans and vegetarians, use 1 cup unsweetened soy/hemp/almond milk and 2 tablespoons hummus

1 hard boiled egg
Substitute:1/2 avocado

5 saltine crackers
Substitute: Rice cakes are a perfect substitute for saltine crackers. If you substitute saltine crackers for any other cracker, Each saltine cracker has 13 calories. You can also substitute the calorie correct amount of quinoa or couscous for saltine crackers.

2 hot dogs (without bun)
Substitute: turkey dogs, soy dogs, tofu dogs, bratwurst,luncheon meat, deli meat or baloney. For vegetarians, you can also substitute beans, lentils, or mushrooms.
1 cup of broccoli
Substitute: a green or greenish vegetable like cauliflower, spinach, brussell sprouts or asparagus.
1/2 cup of carrots
Substitute: Squash, parsnip, beets, celery and bell pepper can all be substituted for carrots.

1 slice of cheddar cheese
Substitute: egg, cottage cheese or ham. Other nondairy, vegetarian cheese substitutes with calcium include soy cheese, soy milk, cabbage and tofu.

1 cup of tuna
Substitute:1/2 cup canned chickpeas

All this information can be found in this articles.
https://themilitarydiet.com/military-...

https://www.healthline.com/nutrition/...

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