The 3-Day Military Diet is a great way to drop a few pounds quickly in an extremely short period of time. As with any diet plan, there are sometimes complications for people who cannot have certain types of foods for various reasons. That’s why I have put together this quick and handy list to let you know about possible substitutions for each item on the menu. Just bear in time that the magic of this nutritional plan is in the nutritional components and not the size of each portion of food. Therefore, if you are making any substitutions to this plan then watch for calories and composition of foods rather than its amount.
BTW: Here, you can learn more about the military diet itself, its food plan, results as well as some other useful tips.
- Grapefruit: You can eat an orange instead for some of the same benefits, but if you want the exact right balance of chemicals the best substitution for a grapefruit is a glass of water with half a teaspoon of baking soda mixed in.
- Toast: What you really want here is whole grains, so you can use cereals or sunflower seeds as a substitute, or even a nice tortilla.
- Peanut butter: Peanut allergies can be a problem for many people, but luckily there are a number of alternatives well established on the market. Almond butter or whole almonds, even beans will work in a pinch.
- Coffee: The caffeine here is all that matters, so if green tea is more your style that is a valid substitute. Even an energy drink will give the same effect.
- Tuna: Many people don’t like the taste or texture of canned tuna, so feel free to get a little fancy, perhaps with sushi-grade raw tuna. Vegetarian substitutes include simple tofu or cottage cheese.
- Toast: See at: First Day Breakfast.
- Coffee: See above, re: Day one Breakfast.
- Meat: Portobello mushrooms make a great meat substitute, and other options include many types of beans and, of course, tofu.
- Green Beans: Any green vegetable will do just as well as green beans in this role, so long as you match the calories. Tomatoes are also perfectly fine here.
- Banana: Foods with similar amounts of the important properties here include kiwi fruit, apricots, and even apple sauce.
- Apple: Again, apple-sauce is an option which might give you some flexibility, but you may prefer to use pears, plums or zucchini. All of these are very good alternatives.
- Vanilla Ice Cream: The reason the diet specifies vanilla ice cream is because you don’t want a very rich serving, or any chocolate at all because of the caffeine. Use fruit-flavoured frozen yoghurt, or even just a glass of apple juice.
- Hard-Boiled Egg: One common mistake is thinking that hard-boiling is somehow the key to success here, but really you can prepare your egg in any way you like. If you can’t have eggs, replace it with a quarter cup of nuts or half a cup of milk.
- Toast: See in: Day One Breakfast.
- Banana: See above, re: Day One Dinner.
- Cottage Cheese: Not everybody loves cottage cheese, so if it is a matter of preference you might substitute plain Greek yoghurt or some cheddar cheese, and vegans can use tofu.
- Hard-Boiled Egg: See in: Day Two Breakfast.
- Saltine Crackers: Rice cakes are the best bet for most people, while gluten-free eaters can use most gluten-free crackers if they make sure to balance those calories.
- Hot Dogs: There are many reasons not to eat hot dogs, and just as many strong alternatives such as turkey dogs and most types of deli meat. Vegetarians can just as easily make the substitution, using soy dogs, tofu, lentils and portobello mushrooms.
- Banana: See above, re: First Day Dinner.
- Broccoli: As with the green beans previously, almost any green vegetable will do the job here. Other options include cauliflower, beetroot and cabbage.
- Carrot: Many vegetables can easily step in and provide the same nutrition as a carrot. Try beets, parsnips, celery, squash, or even bell peppers.
- Vanilla Ice Cream: See in: First Day Dinner.
- Apple: See above, re: Day One Dinner.
- Cheddar Cheese: As you can replace cottage cheese with cheddar, you can also replace cheddar with cottage cheese if your inclinations lean the other way. More options include tofu, an egg, a small glass of soy milk or even a slice of ham.
- Saltine Crackers: See in: Second Day Lunch.
- Hard-Boiled Egg: See in: Day Two Breakfast.
- Toast: See above, re: First Day Breakfast.
- Tuna: See above, re: First Day Lunch.
- Banana: See in: Day One Dinner.
- Vanilla Ice Cream: See at: Day One Dinner.
PS: I will update this article with other foods soon.
There is a great guide with many food substitutions on SkinnyWithFiber called The Ultimate Guide to 3 Day Military Diet.