Perfect Menu for the Three Day Military Diet

Posted by Rashida Hussain on March 9th, 2020

Before we continue, it’s only fair we shed a little light on what you can expect to eat whilst adhering to the 3DMD. Be prepared, the rations are scarce, as is the daily calorific intake which sits at under the 1400 mark every day, when the typical daily serving is closer to 2500 calories.

So what's on the menu?

Acceptable foods are pretty thin on the ground, though in their defence posses a high nutritional value. Admittedly, so of the inclusions may raise an eyebrow or two. Here are the foods that make the grade:

  • Apples
  • Bananas
  • Carrots
  • Cheddar Cheese
  • Coffee
  • Crackers
  • Eggs
  • Grapefruit
  • Green Beans
  • Hotdogs
  • Meat
  • Peanut Butter
  • Tea
  • Tuna
  • Vanilla Ice Cream
  • Wholegrain Bread

As you'll see, there is not a lot of variety on paper, and when we set out the meal plans, later on, it'll be a real eye-opener how little you'll consume.

Thankfully, the Three Day Military Diet does have some room for manoeuvrability; you'll notice the allocated foods are for a carnivorous audience, and with some items such as tuna that may not sit well with certain individuals.

Substitutions are essential for vegetarians, vegans, and those with choice tastes, for them to be able to participate on 3DMD. To make it more inclusive, we have a list of foods you can replace the meat and animal products for preferable, healthy alternatives, whilst still taking on sufficient levels of protein:


For those who would rather dodge the pungent flavours on the list you can do the following:


  • Swap grapefruit for a glass of water with half a teaspoon of baking soda
  • Remove tuna in favour of another fish, or an alternate lean protein source

Underpinning all substitutions is a hard and fast rule that must be obeyed for successful completion of the diet. Each item of food swapped out must be replaced with another item containing the same number of calories, similar levels of protein, and must be from the same food groups.

You're permitted to swap any item on the lists, as long as they meet the same nutritional standards and rules as noted above, you'll maintain the nourishing balance required by 3DMD, and you'll be well within the parameters of the rules.

Oh, and before we roll on to the next section, it's important you're aware of foods that absolutely are not permitted on 3DMD. The reasoning behind the exclusion of all these items is down to one common ingredient - sugar. Now, we don't need to lament or lecture on the problems with sugar, we all know it's bad and should minimise its influence in our diets, full stop.

The brains behind Three Day Military Diet state that if you really need a sweetener at any point during the dieting process, refer to stevia, the popular sugar alternative that adds sweetness without the badness.

Keep a note of these no no's, you'll fall short of the mark if you consume there during your diet, and even arguably during your days off to, and nobody wants that:


  • Artificial Sweeteners
  • Creams and Creamers
  • Fruit Juices
  • Milk
  • Oranges
  • Sodas
  • Sugar

Source: Wat Not

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Rashida Hussain

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Rashida Hussain
Joined: February 20th, 2020
Articles Posted: 20

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