The three-day diet is a low fat, low carb, and low-calorie plan consisting of 2 phases that last for 7 days.

During the first 3 days of this restrictive diet, you follow a very low-calorie diet that totals less than 1,400 calories per day. 

While following this diet plan, your shopping list will include coffee, eggs, green beans, tuna, carrots, broccoli, saltine crackers, cheddar and cottage cheese, steak, hot dogs, bananas, peanut butter, and vanilla ice cream.

Breakfast: Roughly 330 Calories

  • 1 slice of whole-grain toast
  • 2 tablespoons of peanut butter
  • 1/2 grapefruit
  • One cup of black coffee or tea without sugar or milk

Lunch: Roughly 180 Calories

  • 1 slice of toast 
  • 1/2 cup of tuna
  • One cup of black coffee or tea

Dinner: Roughly 500 Calories

  • 3 ounces of any type of meat
  • One cup of green beans or a cup of broccoli
  • 1 small apple
  • 1/2 banana
  • One cup of vanilla ice cream

Day 2: 973 to 1,100 Total Calories 

Breakfast: Roughly 330 Calories

  • 1 slice of whole-grain toast
  • 2 tbsp of peanut butter or 1 slice of cheddar cheese
  • 1/2 banana
  • One cup of coffee or tea

Lunch: Roughly 360 Calories

  • 1 hard-boiled egg
  • 1 cup of cottage cheese
  • 5 saltine crackers
  • One cup of coffee or tea

Dinner: Roughly 565 Calories

  • 2 hot dogs without a bun
  • 1/2 cup carrots
  • 1/2 cup broccoli
  • 1/2 banana
  • 1/2 cup of vanilla ice cream

Day 3: 719 to 1,000 Total Calories 

Breakfast: Roughly 270 Calories

  • 1 ounce or a slice of cheddar cheese
  • 5 crackers
  • 1 small apple
  • One cup of coffee or tea

Lunch: Roughly 153 Calories

  • 1 slice of toast
  • 1 hard-boiled egg
  • 1 cup of carrots
  • One cup of coffee or tea

Dinner: Roughly 500 Calories

  • 1 cup of tuna
  • 1/2 banana
  • 1 cup of broccoli
  • 1 cup vanilla ice cream

Coffee or tea is also permitted as part of this diet as long as it’s free of calories, sugars, and milk products. In fact, it may be a good idea to sip on black coffee or tea between meals since there are no snacks during the first 3 days of the 7-day diet.

The Remaining 4 Days

The last four days of the Military diet are off-days and have fewer restrictions than the first days. 

However, it is still recommended to keep your caloric intake below 1,500 calories per day. You can accomplish this by paying attention to portion sizes and choosing healthy foods, such as veggies, lean meats and poultry, and whole grains. Other than that, you are free to eat what you want for the remaining days of the week.

What Can I Drink on the 3-day Military Diet?

It is recommended that individuals following the 3-day diet plan drink plenty of water throughout the day to encourage adequate hydration. 

According to this diet’s website, you can also sip on unsweetened black coffee or tea, as long as these beverages do not contain added calories from cream, milk, or sugar. 

Sweeteners and most artificial sweeteners (except for Stevia in coffee) are not allowed on the menu, meaning that soda and other sugary beverages will not work on the Military diet plan. 

In general, it is a good idea to drink water, black coffee, and unsweetened tea, including black, green, and herbal teas.