Military Diet Plan 3 Day Diet Menu and Shopping List

Military Diet Plan: 3 Day Diet Menu and Shopping List

I’m hearing about the three day military diet plan everywhere these days, so I wanted to do an in-depth review about what kind of results you can expect going on the 3 day military diet, how it works and whether or not it is sustainable.

I personally prefer using skinny fiber and being able to eat more calories, but this guide will give you the step-by-step plan on what exactly to eat and do for three days so you can lose weight fast for a special occasion.

Military Diet Plan 3 Day Diet Menu and Shopping List


Note: This diet is not to be followed for longer than three days. It does not contain enough calories to feed your body on a regular basis. This 3 day diet works as more of a “fast” and is intended for those times when you need to lose a few quick pounds before a special event (wedding, birthday party, etc.) I do not recommend this plan if you are extremely active because exercising burns many calories and this diet will not provide you with the energy you require.

The 3 day diet plan is a paperback book based on the diet we have written this guide.The 10 day dietfocuses on drinking green drinks and people have lost up to 15 pounds in 10 days by following the smoothie plan. And lastly, if you are REALLY committed to losing over 15 pounds, you might want to consider Amazon Best seller, the 21 day sugar detox diet where you cut down on sugar and carbohydrates for 21 days to watch the pounds literally melt off your body.

Oftentimes when people go on these “short term” diets that severely restrict calories, they lose a lot of water weight and appear to have lost upwards to 10 pounds in just a few days.

And the scale will show that. But after a few weeks, that weight comes back. And no one is documenting the long-term results, only short-term loss. This is why we recommend going on the 10 day diet or 21 day diet as suggested above as they guarantee a more permanent and steady weight loss.

What is the Military Diet?

The military diet is a 3-day diet intended to help you lose weight fast by restricting your calorie intake. For those not familiar with calories and the exact formula of weight loss and weight gain, I’ll break it down for you here.

3,500 calories = 1 pound of fat

In order to lose one pound of fat, you must burn off 3,500 calories. Of course, this cannot be achieved in a day. However, for example, if a woman requires 1,800 calories on a daily basis to maintain her weight.  (This varies depending on your weight, height and age. Click here to read more about calorie counting and determining how many calories your body needs to lose or maintain your weight)

A woman who requires 1,800 calories to maintain her weight would need to eat 500 calories LESS each day in order to lose one pound of fat a week.

1,800 calories – 500 calories = 1,300 calories per day.  Therefore, a 500 calorie deficit each day would mean she has burned off 3,500 calories after 7 days and thus will lose a pound.  To lose even more weight, she could burn off more calories by exercising each day.

The 3 day diet plan focuses on eating less calories each day than your body requires and this helps you to lose weight.  It also has specially selected foods that are chemically designed to help you burn more fat.

Certain foods are included especially to promote the fat burning process and to rev up your metabolism.  Grapefruit is intended to push the liver into fat burning mode. The diet also includes several protein sources like peanut butter, tuna, eggs, etc. which use up more energy in the digestion process and thus help to burn more fat.

Also, each morning you are recommended to drink a cup of black coffee which contains high amounts of caffeine. The caffeine is designed to increase your metabolism for the next two hours to keep your body in fat-burning mode throughout the morning.

If you would like to order a version of this diet plan for your kindle for easy reference, there is a highly rated military diet plan book for your kindle offered on Amazon for under 3 dollars

3 Day Military Diet Menu

3 Day Military Diet Shopping List – Day One  : Breakfast

Three Day Military Diet Menu Day 1 breakfast

  • 1/2 grapefruit
  • 1 Slice of Whole Wheat Toast
  •  2 Tbsp of peanut butter (all-natural, sugar-free is preferred)
  •  1 Cup of caffeinated coffee or black tea (no added milk, cream or sugar)

Okay, you might be complaining. Ew, I hate grapefruit!  Try to have it! (You cannot replace it with an orange).  It’s just half of one and it is an essential part of this diet!

A lot of you might complain about the black coffee too.  A small splash of skim milk won’t ruin your diet efforts, just do not add in any sugar. You can sweeten with Stevia if desired.

3 Day Military Diet Shopping List – Day One  : Lunch

Three Day Military Diet Menu Day 1 lunch

  • 1/2 Cup of Tuna (or one can water-packed tuna, NOT oil-packed)
  • 1 Slice of Whole Wheat Toast
  • 1 Cup of caffeinated black coffee or black tea

This is a pretty boring lunch and tuna without and dressing will be very dry. If you add a few slices of cucumber, that’s okay. You might also like to use some sugar-free mustard (most versions are) to mix in the tuna and add a sprinkle of freshly ground pepper

3 Day Military Diet Shopping List – Day One: Dinner

Three Day Military Diet Menu Day 1 dinner

  • 3 Ounces of meat (boneless and skinless preferred)
    • Examples: Chicken Breast, Turkey, Lean Pork, Lean Beef
  • 1 Cup of green beans (Prepare the beans by steaming them)
  • 1/2 banana
  • 1 Apple (small)
  • 1 Cup of vanilla ice cream

Did you just read that right? ICE CREAM? Yes, ladies and gentlemen, you did! Make sure to measure only a cup and ONLY have vanilla, plain creamy vanilla. Don’t opt for your favorite chocolate caramel chunk ice cream and then wonder why you didn’t lose any weight! Follow the diet strictly to see optimal results.

Cook your meat by grilling, broiling or baking it.  If you pan-fry it, you will have to use oil so it is best to do this as light as possible! You can cook the green beans by steaming them.   Sometimes, some people following this diet like to have the meat and beans first, and after an hour, enjoy the banana, apple and ice cream two hours before bed so they don’t go to bed hungry.

3 Day Military Diet Shopping List – Day Two: Breakfast

Day 2 breakfast

  • 1 Egg (boiled, scrambled or fried, as you like!)
  • 1 Slice of whole wheat toast
  • 1/2 Banana
  • 1 Cup of Black Coffee or Tea

Welcome to day two! Hungry yet? If you are finding the diet way too difficult to get through, try to munch on some negative calorie foods like celery to tide you over until the next meal. And drink plenty of water!

3 Day Military Diet Shopping List – Day Two: Lunch

  • 1 Cup of cottage cheese (low-fat if possible)
  • 1 Egg (hard-boiled, scrambled or fried)
  • 5 White or whole wheat crackers (saltine preferred)

Again, this military diet lunch is pretty boring and very plain.  You might consider adding some fresh crackled pepper to the cottage cheese and 3 sliced cherry tomatoes if you like your cottage cheese savory. If you prefer it sweet, add 1 Tbsp of diet jam (strawberry or raspberry for example). This will only add an extra 15 calories to your daily total and might make the meal much more tolerable for you!

3 Day Military Diet Shopping List – Day Two: Dinner

Day Two Dinner

  • 2 Hot dogs (alone, without any bun or bread)
  • 1 Cup of broccoli
  • 1/2 Cup carrots
  • 1/2 Banana
  • 1/2 Cup of vanilla ice cream

You can boil, steam or microwave the hot dogs (any variation is fine but preferred turkey or chicken hot dogs).  The broccoli can be steamed with the carrots.  To spice things up, you could toss them in a low-fat, low-calorie Italian salad dressing or with a low-sodium soy sauce. (Again, do not go over 1 Tbsp or 15 calories)

3 Day Military Diet Shopping List – Day Three: Breakfast

Day Three Breakfast

  • 5 White or whole wheat crackers (saltine is preferable),
  • 1 Regular slice of cheddar cheese,
  • 1 Apple (small or medium)
  • 1 Cup of black coffee or black tea

Cut the cheese into small squares to eat with your crackers and enjoy a sliced apple as well.

3 Day Military Diet Shopping List – Day Three: Lunch

Day Three Lunch

  • 1 Egg (hard boiled, fried or scrambled),
  • 1 Slice of whole wheat toast

Um, is that it? Seriously? An egg and a piece of toast? Ouch! The 3-day diet is something tough! Seriously, that is not a lot of food and it will be difficult to get through the day with just these two food items. Again, drink a lot of herbal tea to help curb your hunger.  You can also munch on low-sugar vegetables like celery or cucumber slices to get you through the afternoon until dinner.

3 Day Military Diet Shopping List – Day Three: Dinner

  • 1 Cup of water-packed tuna (Depending on your brand, this could be one or two cans of tuna)
  • 1/2 Banana
  • 1 Cup of vanilla ice cream


Wow! You did it! All you have to do is get through the night of sleeping. Don’t weigh yourself on the night of the third day to see your 3 day military diet results. Wait until the morning afterwards to weigh yourself.

Maybe you are asking, what about AFTER the military diet? What diet should I try?  The 3 day diet plan may help you lose under 10 pounds in 3 days (but in all honesty, most people gain half of it back after they begin eating like normal on the 4th day).  We recommend going on a less strict diet for a longer duration. These are the top-rated short-term diets on Amazon.

We recommend investing in the 21 day sugar detox as the reviews on Amazon are outstanding.  However, if you don’t want to do a long-term diet and would like another short-term plan like the military diet, we have developed an exclusive 5 day diet plan just for our readers. This diet plan is FREE, no strings attached, as our gift for being one of our subscribers.

Remember that it is important not to plunge back into your old eating habits. You have been essentially “fasting” for three full days.  Eat more than you did during the last three days, but don’t eat like a horse now that your diet is “over”.

The key to maintaining your weight loss is to return to a healthy balanced diet. Your stomach will have shrunk in two ways. By that I mean, your waist line may be smaller, but you also will require less food to feel full now that you have eaten very lightly for three days.

While the military diet may be effective for short-term weight loss, remember that the true solution to weight loss is consistently eating less amounts of food and burning more calories through out the day. That is why we love Skinny Fiber so much as it keeps our hunger at bay so we eat less on a day-to-day basis.

Keep checking up on this page as we will be updating with new military diet results and testimonials from people who have lost weight using this 3 day diet plan. This is 3 day diet menu, you can check this out.

If you would like to download the military diet plan and shopping list so you can print it off, share this page to unlock our free PDF downloadable shopping list and diet plan in both black and white and color editions.

Thank you, and please comment below with your results using any of the 3 day, 5 day, 10 or 21 day diet programs! We look forward to hearing about your success and results.

Tags: 3 day diet menu ; Military Diet Shopping List , 3 day military diet , 3 day military diet plan , 3 day military diet shopping list

Military Diet Plan: 3 Day Diet Menu and Shopping List
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