Complete Military Diet Shopping List and Meal Plan Prep Tips

An In-Depth Guide to the Military Diet Shopping List

The military diet is a popular short-term weight loss plan that promises up to 10 pounds of weight loss in just one week. The diet plan involves following a very low-calorie meal plan for 3 days, then returning to a more moderate calorie intake for 4 days. The 3-day military diet meal plan includes specific foods like tuna, eggs, grapefruit and more. To follow the military diet correctly, it's important to have the right foods on hand. This article provides a complete shopping list for the military diet, as well as tips for stocking your kitchen to set yourself up for success.

The Basics of the Military Diet

The military diet, sometimes called the 3-day diet, is a short-term weight loss program that promises to help you lose up to 10 pounds in just one week. The diet plan involves following a very low-calorie meal plan for 3 days in a row, then returning to a more moderate calorie intake for the remaining 4 days of the week. The 3-day military diet meal plan includes specific foods in certain quantities, so it's important to stick to the diet as written to get the best results.

On the military diet, you'll consume about 1,400 calories per day on the 3 diet days. This creates a large calorie deficit that promotes rapid weight loss. However, it is not meant to be followed long-term due to the very low calorie levels. After finishing the 3-day part of the diet, it's important to return to healthier calorie intakes closer to your maintenance level so you don't put the weight right back on.

Foods to Buy for the Military Diet

The military diet shopping list focuses on inexpensive, widely accessible foods that are shelf-stable or can be purchased fresh and prepared simply. Here are the main foods needed for the classic military diet meal plan:

• Eggs
• Tuna (canned in water)
• Grapefruit
• Apples
• Saltine crackers
• Carrots
• Green beans
• Vanilla ice cream
• Hot dogs (beef or turkey)
• Cheddar cheese
• Peanut butter
• Coffee or tea

As you can see, the military diet does not call for any exotic or pricey ingredients. Focus on choosing basic, nutritious options within each food category.

Produce Picks

Fruits and vegetables play a starring role in the military diet meal plan. At each breakfast, you'll enjoy half a grapefruit. Grapes, apples, bananas, orange juice and canned peaches also make menu appearances. For veggies, the diet includes foods like carrots, broccoli, green beans and cabbage.

To check off this diet grocery list, stock up on a variety of fresh fruits and veggies. Opt for things you enjoy eating that don't require too much prep work. Washing and slicing up grapefruit, apples, carrots and green beans will be a breeze. You'll also utilize pantry staples like canned peaches and frozen broccoli.

Dairy Directions

Dairy products provide protein and calcium on the military diet. You'll be enjoying ice cream, cheese and milk. To make shopping easy, grab:

• Vanilla ice cream
• Cheddar cheese sticks or slices
• Milk

Check the expiration dates when buying dairy products to ensure freshness. Milk and ice cream can also be purchased frozen if desired.

Protein Powerhouses

The military diet includes a few high-protein foods like eggs, tuna, hot dogs and peanut butter. These foods will help keep you feeling full and satisfied while cutting calories.

For this diet, you'll need:

• Eggs
• Tuna canned in water
• Beef or turkey hot dogs
• Peanut butter

If you don't eat red meat, turkey or vegetarian hot dogs are a fine substitution. Choose smooth, natural peanut butter without added oils or sweeteners.

Grains and Crackers

A few carb sources like saltine crackers, toast and saltine crackers feature in the meal plan. Pick up:

• Whole wheat bread (for toast)
• Saltine crackers

Look for whole grain varieties of breads and crackers with minimal added sugars or oils. Check the ingredients list for unwanted add-ins.

Seasonings and Condiments

Don't forget small pantry items like:

• Coffee or tea
• Salt and pepper
• Mayonnaise
• Mustard
• Apple cider vinegar

Herbs, spices, vinegars and other flavor boosters will help make your military diet meals more delicious. Opt for "lite" or low-fat varieties of condiments to cut additional calories.

Beverage Basics

Hydration is crucial when following the military diet. Be sure to drink at least 64 ounces of water each day. Unsweetened tea, coffee and mineral water can also help you reach your daily fluid needs.

Have plenty of water on hand along with:

• Coffee
• Tea bags
• Mineral water

Avoid alcohol and sugary sodas, juices and sports drinks, as these will add excess calories. Herbal tea can be a nice treat in the evenings after your daily water intake is reached.

Tips for Military Diet Shopping and Meal Prep

Careful planning and preparation can help set you up for success on the military diet plan. Keep these diet tips in mind:

Make a Meal Plan

Before shopping, write out your meal plan for the 3 days of the military diet. Check to be sure you have all required ingredients and proper portions. Meal prepping a few components ahead of time can make the diet simpler.

Shop Smart

Purchase the majority of the permitted foods for the diet, but only plan to follow it for 3 days. Don't overbuy items you won't realistically use afterwards. The diet is meant to be followed short-term, so there's no need to radically revamp your whole pantry.

Prep Ahead

Wash, chop and store any fresh veggies and fruits so they're ready to enjoy quickly. Boil a few eggs for grab-and-go protein. Portion out snacks like cheese sticks into baggies. Slice a grapefruit or two so it's prepared for breakfast.

Avoid Temptation

Get rid of trigger foods that may lead to cheating, like chips, cookies, soda etc. Out of sight, out of mind. Give away or toss perishable temptations. Keep your kitchen stocked only with planned military diet foods.

Supplement Wisely

A daily multivitamin can help fill any nutritional gaps, but isn't required. Some dieters also take apple cider vinegar shots to boost results, but this hasn't been scientifically proven. Check with your doctor before adding any supplements.

Military Diet Substitutions and Swaps

Don't enjoy certain items on the classic military diet shopping list? You have some flexibility with substitutions:

• Nonfat Greek yogurt can replace ice cream.
• Lean turkey bacon or sausage instead of hot dogs.
• Any citrus fruits instead of grapefruit.
• Almond butter for peanut butter.
• Low-fat cheese for cheddar.
• Sparkling water instead of mineral water.
• Green tea rather than coffee.

Aim to swap permitted foods with similar nutrition profiles and calorie contents if needed. While the classic diet plan has the best evidence behind it, minor tweaks are allowed.

Dairy Swaps

If you don't consume dairy products, opt for dairy-free alternatives like almond milk and coconut-based ice cream. For cheese, use vegan soy-based cheese products. Check labels for added sugars or unnecessary ingredients.

Vegetarian and Vegan Adjustments

Vegans and vegetarians may substitute ingredients like tofu, tempeh, seitan, beans, lentils, nuts and seeds for the meat and egg options. Broccoli, kale, spinach, cauliflower and cabbage also make excellent lower-calorie, high-volume additions.

Food Allergies and Intolerances

Those with food allergies or intolerances can switch out problem foods for suitable options. Eliminate tuna if you have a fish allergy and replace with extra lean chicken or turkey breast. Swap grapes for blueberries if you can't have grapefruit. Work with a dietitian to personalize if needed.

Making the Most of the Military Diet

The military diet can deliver quick results, but it's important to develop healthy habits that promote long-term weight management. Be sure to:

• Check with your doctor before starting any new diet, especially if you have any medical conditions.
• Only follow the military diet as prescribed for 3 days at a time with 4 days off in between.
• Hydrate well and supplement with a daily multivitamin.
• Transition back to a more moderate, well-balanced diet after finishing the program.
• Incorporate regular exercise into your routine for lasting results.
• Keep your pantry stocked with nourishing whole foods.
• Aim for slow, sustainable weight loss of 1-2 pounds per week after completing the diet.

While the military diet can provide a kickstart, extending your healthy lifestyle changes is key for long-term success. Approach weight management holistically by taking care of your body and mind.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.