One of the most common complaints about the Military Diet Plan is that some of the food options aren’t exactly enjoyable by all. Not everyone likes grapefruit or black coffee, and these are two of the key foods on the 3 day diet plan. Luckily for you, there are some substitutions you can make to get the same results. Here is our list of foods you can swap out for something you prefer!
Military Diet Food and Drinks Substitutions List
Grapefruit
This is one of the most commonly disliked foods on the 3 day diet plan. Unfortunately, it is a very key part of the diet and you can’t swap it for an orange or another citrus fruit. If you refuse to eat grapefruit or drink grapefruit juice (that you can sweeten with Stevia), there is another option.
You can have a piece of fruit that is the caloric equivalent to half of a grapefruit (such as a small apple). And then you need to mix half a teaspoon of baking soda with a cup of water and drink this mixture. The reason for this is that both baking soda and components of grapefruit help produce alkaline which will help combat the fat that thrives in an acidic environment.
Black Coffee
The important thing about having your morning cup of black coffee is that it is caffeinated. This caffeine will help stimulate your metabolism to be burning energy and calories throughout the day. You can swap black coffee for black tea providing it is caffeinated. Remember, you can’t add any cream or sugar to your coffee because they are high in calories. However, a splash of non-fat milk is very low in calories. Or, ideally, you can get some sugar-free and calorie-free creamers which will have no impact on your results. If you want to sweeten the coffee or tea, you can add a sugar-free sweetener like Stevia or Splenda.
Canned Tuna
Some people quite quickly aren’t fish eaters and hate tuna, especially when it is canned! What is important is to eat another source of protein that has roughly the same calorie content as the canned tuna.
For example, on Day 1 for lunch, you have to eat 1/2 cup of tuna. This is the equivalent of 90 calories.
On Day 3 during dinner you’ll have 1 full cup of tuna. This will equal 180 calories.
A canned tuna substitute for Day 1 would be 2-3 ounces of boneless skinless chicken breast or turkey (or another lean meat source)
On Day 3, you would have twice that amount, so 5 ounces or so of a low-fat meat product.
If you’re vegan or vegetarian, you can substitute 1/2 cup of tuna for 1/2 cup of tofu.
Peanut Butter
If you don’t like peanut butter (are you crazy?) or if you are allergic, you can substitute it for any other type of seed or nut butter like almond, sunflower seed, pistachio, etc.
If you are allergic to all nuts, you might want to swap it for another food item that contains healthy monounsaturated fats. These choices include 1/4 cup of hummus, 1/2 an avocado or 1 tablespoon of olive oil.
Eggs
There are three different occasions throughout the Military diet plan where you’ll need to eat eggs. You can prepare these eggs any way you like. (If the diet says hard-boiled, you can still prepare it fried or scrambled). Just make sure not to use more than a light spray of oil.
However, if you hate eggs full stop, you can substitute them for another source of protein. 1 whole egg contains 80 calories. You can switch this for 1/2 cup of tuna, 2-3 ounces of chicken, deli slices of ham or turkey breast, etc.
Cottage Cheese
This is another one of the most disliked food items on the list. Cottage cheese is generally low in fat and calorie and high in protein, so you CANNOT swap it for cheddar or mozzarella cheese.
Sorry! However, you can switch it for plain yogurt or Greek yogurt (1-2% fat) or a yogurt sweetened instead of with added sugar.
If you have any other questions about the various military diet substitutions, write a comment below!
Hello! What is the substitute of 5 saltine crackers?
You could have a single piece of toast, white or brown but preferably brown. 🙂
how much greek yogurt can I use to substitute the cottage cheese?
Anywhere between 3/4 cup – 1 cup is fine!
Can i drink grape fruit juice instead
Yes, as long as it’s 100% and with no added sugar 🙂
Dairy free substitute instead of cottage cheese and yogurt?
Soy yogurt would be fine, or even a tall glass of almond or soy milk.
What can I substitute for the 2 hotdogs 🤔
Beef burger, pork, chicken, any meat you like! Just as long as the calorie count doesn’t go over 250.
where does the pineapple come in, there are pics of them along with the words “military diet” but when you look at the substitution list it is nowhere to be found….
That’s grapefruit in the picture! And tuna!
Can I swap ice cream for frozen yogurt?
So sorry for the delayed response, just saw this now! Yes, you can have frozen yogurt instead!
Is there anything besides yogurt to substitute cottage cheese with?
Any other protein-based and low-fat food should be fine, even slices of turkey or chicken deli meat. Just not having anything carb-based.
What can I substitute banana with? I’m allergy to bananas and papayas.
Try another high sugar fruit like watermelon, peach or grapes instead. And have about a cup of watermelon cubes/grapes if choosing that!
What can I substitute for broccoli and carrots?
Can I substitute cheddar cheese to cottage cheese? Thank You!
Can I substitute cheddar cheese with any other cheese ?
Yes, any cheese is fine!
I can’t have ANY artificial sweeteners as it triggers my migraines…but does the coffee or tea have to be black? The hardest part of this diet for me will be going without my sugar and creamer in my coffee…is there ANY way around it? What other beverage can I substitute?
Hi Sharon! I would try to use a 0 calorie creamer or light Coffeemate or something. Honestly, I tried the diet and used a splash of milk and it still worked fine!
Hi ladies,
Can I exchange my meals…have dinner for lunch, and my lunch for dinner?
Thanks!
I don’t eat meat so what type of tofu is it is it fried tofu raw tofu or what
What can I substitute broccoli, green beans, and carrots for?
Im a european so converting cups is grams is difficult as not all foods are equal..