The military diet: alternative meals

Here I am, with an update on my experience with the military diet. I’ve been doing it for three weeks now, but I must admit that I haven’t always been very strict on the 1500-calorie regime on the four days off. This is perhaps the reason why I’m not finding I have lost the promised weight so far. Supposedly, the military diet should help you lose “up to 10 pounds” after the first 3 days. This was not true for me, but I suppose that the more one weighs, the more weight one can potentially lose. I am not saying I haven’t lost any weight at all, anyway. I did not weigh myself on the first day of diet, but I had weighed myself the week before, and from that weight I am 4 Kg lighter now.  So to some extent the diet has been working. And as I said I haven’t always been super careful on the days off (there has been a birthday party, then a baby shower, so there has been room for cake on my days off). Still, I can’t complain, because I did lose some weight, and have been able to have chocolate cake, blueberry pierogi, and mayonnaise on my hot dogs, too. Now with this post I want to share some of the alternative meals I’ve had on diet days.

For more information on the diet, please visit the military diet website or read my review of day 1, day 2 and day 3. The worst part of this diet is that it can be very repetitive and it was getting boring to always eat the same things. When making substitutions, all that really matters is the final calorie count, but some foods can be substituted pretty easily. So here’s some inspiration for all of you who are getting bored of the usual stuff that’s on the menu every week.

Lunch on day 1 features 1/2 cup of tuna and a slice of toast. Instead of tuna, I made a portion of cod. It’s a 100g fillet which I have cooked on a frying pan with no oil, only sprinkled with some salt and curry powder. I added a few drops of lime juice to it when I set it on the plate. It tastes delicious, and it’s a great fish substitution.

military diet alternative meal

Dinner on day 1 calls for 85g of lean meat and a cup of green beans. I like to substitute the green beans with a leaf salad – last time I went for baby spinach, this time I chose lettuce (sprinkled with 1 tbsp of balsamico). As for the meat, instead of grilled chicken, this time I made beef: very thin slices of steak, seasoned with freshly ground pepper. Delicious!

military diet alternative meal

After three weeks eating vanilla ice cream, I was starting to get a bit bored. And suspicious that all that sugar and cream would not be that good for me in the end. So I decided to substitute the ice cream. I got myself low fat Greek yoghurt, and I added 2 tsp of honey and one chopped walnut to it. It’s a nice Greece-inspired alternative and it features a natural sweetener (honey) and some good fat (the walnut).

military diet alternative meal

Dinner on day 2 originally features 2 hot dogs. On my first week of military diet I had substituted them with lentils, this time I went for the wursts. I made them in the oven, so they’re basically not seasoned at all. As a side, this time I made a cup of cooked spinach, which substitutes the broccoli.

military diet alternative meal

And here’s another ice cream substitution. I had some leftovers of sweet vanilla yoghurt, so I decided to have that, instead. To make it yummier, I blended a banana in and made a smoothie. Definitely lighter and very pleasant, but also wonderfully sweet and fresh. On day 2 you have a whole banana throughout the day, so you can just save it for dessert and use it whole in your after-dinner smoothie.

military diet alternative meal

And here’s breakfast on day 3: I had complained that cottage cheese to me was a bit too much in the morning, so I went for the breakfast as per the original diet plan: one apple and cheddar cheese. I sliced it with a cheese cutter so made very thin slices. To my taste this is so much better: cheddar pairs wonderfully with the apple, and the portion of this meal is just perfect.

military diet alternative meal

My impressions after three weeks? Positive. Here’s why.

  • I have actually lost some weight. I haven’t reached my goal yet, but I have no intention to stop, so I’ll keep this three-days-on and four-days-off eating pattern.
  • I feel free to eat anything I want on the days off, so I don’t get too frustrated.
  • I am expecting a guest at the end of this month, but for some lucky planet conjunction she will visit on my days off, so I don’t even have to change my dieting schedule.
  • On the first week I was feeling quite hungry in between meals, but now I have adjusted a bit more and I feel okay even on diet days. And I feel like I started eating less on days off as well, which is a positive thing.
  • The diet has had positive effects also on my weekly expenses. The food amounts are small, and the types of food pretty cheap (eggs, frozen broccoli, salad, cottage cheese), so I have noticed I have been spending sensibly less for my groceries.

So we go on. My goal is to complete two full months on this eating pattern. If I keep losing a kilo per week, that would already be a very positive outcome from this diet. I’ll come back with future updates.


  1. Pingback: Banana Digestive smoothie | Electric Blue Food

  2. Pingback: Diet update and diet food inspiration | Electric Blue Food

  3. Maria Smith September 13, 2016 at 16:53

    Hi! Your post was really useful and detailed. Thanks a lot! :o)
    I did the military diet last week to prepare for my sister’s wedding next month. I had to shed around 8 pounds and this diet promised that it could make me lose 10 pounds. I went through the meal plans and it looked easy and doable. Some of the food that i don’t really eat was replaced by something healthier. Like you, I replaced the vanilla ice cream with some Greek yogurt – definitely more healthy! The half cup of tuna, I replaced with broiled fish. Hotdogs are a no-no to me so I replaced that with broiled chicken.
    After the diet, I lost around 6 pounds. I plan to continue the diet and see how far I could lose. Thanks for the great blog, btw.
    Oh, my bff sent me this resource page, hope it helps everyone willing to try the diet

    1. Eva September 15, 2016 at 20:21

      Thank you for stopping by and telling me about your experience! I’m glad to hear my experienced helped you, that was exactly the point when I decided to share my try at this diet on my food blog 😀 congrats for achieving some weight loss and enjoy your sister’s wedding!

  4. Pingback: Banana Digestive smoothie - Electric Blue Food

Leave A Comment

Your email address will not be published. Required fields are marked *