3 Day Military Diet Substitutions: List of Best Food Substitutes

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The importance of a military diet cannot be overemphasized as it is considered one of the most successful diet plans around.

What it does is to provide your body with fewer calories than the normal diet would do, and lots of people have benefited from it.

Would you like to know some of the best food substitutes that work great?

Don’t worry, that’s what this article is all about. So, read through!

Who Will Need The Military Diet Substitutes?

Vegetarians: There are numerous foods that are not suitable for vegetarians, and thus they can easily prepare their own vegetarian military diet by picking from any of the substitute items contained in this article.

Vegans and Lactose Intolerant People: People with this condition consume no product that is derived from milk, and they can subscribe to this plan as it includes formidable substitute items for such products.

People with Gluten-Free Preference: This Military diet will also be helpful to people who prefer gluten-free food as it contains food items that have no gluten.

Allergies: People who are allergic to certain food products will also find this military diet highly beneficial as it features an apt substitute for the products.

3 Day Military Diet Menu Substitutions

3 Day Military Diet Substitutions List

This is the comprehensive list of food items you can substitute from this diet plan. This will make your eating more enjoyable and avoid food items you have an intense allergy for:

1) Military Diet Plan Substitutes for Grapefruit

Grapefruit is one of the greatest sources of alkaline-producing agents in the body, which ensures balanced pH levels of the body.

Most people are fond of eating lots of food items that are highly acidic without balancing it with alkali-producing components, which may result in acidity and unbalanced pH of the body.

There are several reasons why people may not like eating grapefruit; maybe due to the taste or the fear that it may interfere with their medication, among others.

The good news is that you can replace half a grapefruit with half a teaspoon of baking soda in water. All you need do is to put the baking soda in the water and allow it to dissolve, after that you can then drink it.

However, never be tempted to add sugar as it will increase the ingested calorie for that day and deny the military diet from working effectively.

If you’d like to improve the taste of this solution, you can simply add stevia syrup to it and it will taste better.

Note: Never replace a grapefruit with oranges as they will trigger some side effects on your body due to the high acidic content in them.

Read Also: Keto and Intermittent Fasting: 16/8 Intermittent Fasting and Keto Diet to Lose Weight

2) Replacement for Peanut Butter

Maybe you allergic to peanuts or you don’t just like eating them; you can simply replace them with other types of organic butter, including almond butter, sunflower seed butter, soy butter, or pumpkin butter.

The good news is that each of these substitutes contains the exact content in the regular peanut butter, meaning you will get the same benefits you’re ought to derive from peanuts.

3) Cottage Cheese Substitutes in Military Diet

Cottage cheese constitutes a fractional part of this diet, but it’s very unfortunate that vegans and lactose-intolerant people don’t take it.

Apart from this set of people, there are also some people who just don’t like it. Well, if you also belong to any of this group, you’ve got some replacements at your disposal, including dairy and non-dairy.

Cottage cheese is a milk product that contains a good amount of protein, calcium, and dietary fat, which is beneficial to the human body.

Tofu is very similar to cottage cheese, nutrient-wise; what differentiates the two is that it is dairy-free, making it an ideal choice for that dairy-free.

100grams of tofu contain about 9grams of protein, while 100grams of cottage cheese contains about 11grams of protein.

Therefore, when replacing cottage cheese with tofu, you must make sure that you add a little more of it. This is to make a perfect replacement.

Some other substitutions for cottage cheese include ricotta cheese, Greek yogurt, eggs, ham, but to mention a few.

Fortunately, each of these food items has almost the same amount of nutrients in a similar proportion as contained in the cottage cheese.

3 Day Military Diet Substitutions to lose weight fast in a week

4) Substitute for Cheddar Cheese

Cheddar cheese constitutes a small portion of this diet, and it is very easy to replace in case you do not like eating it.

Some of its close substitutes include mozzarella, Edam, Gouda, Emmental, cottage cheese, ricotta cheese, etc. each food item offers the same nutrients contained in the original recipe.

However, if you are a vegan, lactose intolerant, or you just don’t like cheese, there are other replacements that offer the same nutritional content with the cheddar, ranging from tofu, eggs, ham, or soy cheese.

Read Also: Boiled Egg Diet Plan to Lose 20 Pounds in 2 Weeks

5) Military Diet Substitutions for Eggs

Eggs are one of the highly nutritious food items as it offers tremendous benefits to human health.

However, some people may restrain eating it probably because of some allergies, or they don’t like eating it at all.

Eggs can be replaced with several substitutes that contain almost the same content, including milk, chicken wings, nuts, or bacon.

You can replace one egg either with a cup of milk, ¼th cup of any nuts, 2 slices of bacon, or the wing of a chicken. In case you don’t like taking chicken wings for breakfast, you can easily pick from other substitutes.

6) Substitutes for Carrot and Broccoli

Carrots and broccoli are very nutritious and safe for human health. These vegetables can be eaten by people of all ages, including the Vegetarians and vegans.

The only reason someone could decide to restrain eating them could be because of their taste.

100 grams of carrot contains almost 41 calories, which is derived from complex carbohydrates (with dietary fibers,) relatively low protein, and negligible dietary fat.

This diet consists of 170 grams of carrots amounting to about 70 calories, and can easily be substituted with 400 grams of squash, celery, 170 grams of beets, 100 grams of a parsnip, or 350 grams of bell pepper.

On the other hand, a serving of Broccoli in this diet is 170grams, which will give you about 60calories.

You can easily substitute this with something around 260 grams of spinach, 240 grams of cauliflower, 300 grams of asparagus, or 130 grams of Brussels sprouts.

Read Also:  Carb Cycling for Weight Loss: 7-Day Carb Cycling Meal Plan 

7) Substituting Apples

Apple, despite being considered one of the healthiest fruits is not eaten by some people due to various reasons.

Whichever way, you can replace apple with many other fruits, including dried apricots, plums, grapes, peaches, etc. Each of these fruits provides almost the same nutrition as apples in this diet.

8) Substituting Vanilla Ice Cream

Some may dislike eating ice cream due to several reasons; maybe because of tooth sensitivity, cold nature, etc.

The biggest news is that the ice cream has lots of alternatives that give you the exact nutrition.

Vegans can substitute vanilla ice cream with cream derived from coconut milk. Both have the same content.

Some other replacements include apple juice, almond milk, fruit yogurt, etc.

2½ cups apple juice, 3 cups almond milk, or 9 oz of fruit yogurt will be perfect to replace the serving of vanilla ice cream in the diet menu.

9) Substituting Meat

If for one reason or the other you don’t like eating meat, you can replace it with any variety of beans, lentils, tofu, or even Portobello mushrooms.

However, you must ensure it equals the exact amount of calories.

10) Substituting Saltine Crackers

You can easily replace saltine crackers with Rice cakes, or any other type of cracker. But you must ensure they have the same amount of calories.

Each saltine cracker contains 13 calories. If you’re not interested in crackers or rice cakes, replace it with the same amount of calories of quinoa or couscous.

Read Also:

Food Substitute for Military Diet

Wrapping Up

Now that you’ve discovered various options for your military diet, ensure you maintain similar calories when substituting food. You can also make a switch to any other options to create a unique diet plan.



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