The military diet is a calorie-restricted fad diet that purports to facilitate a weight loss of approximately 10 pounds (4.5 kg) within a single week. This diet provides comprehensive guidance on the specifics of what to eat, when to consume it, and the precise quantities required, making it quite structured. Among its staple ingredients are toast, canned tuna (canned tuna), eggs, apples (seb), bananas (kela), cheese, cottage cheese, saltine crackers, hot dogs, vanilla ice cream, peanut butter, tea, coffee, and grapefruit (chakotra). This diverse range of foods aims to create a simple yet effective meal plan. However, it's important to note that due to personal tastes, food sensitivities, medical conditions, or varying dietary and religious practices, there are individuals who may not consume some of these items. As a result, you might be interested in exploring permissible food substitutes that can be utilized while following this diet.

Here are ten commonly accepted food swaps that can be made on the military diet to accommodate various preferences and requirements.

Essential Insights on Food Substitutions in the Military Diet

The military diet encourages the use of food substitutions and provides a variety of alternative options for each food item on its official website. For instance, you can replace 1 cup (113 grams) of canned tuna with 1/2 cup (83 grams) of chickpeas (chana), or swap half a grapefruit for 1/2 teaspoon of baking soda mixed with a glass of water. Nonetheless, the diet’s platform lacks comprehensive measurements for every alternative food, implying that the original items and their substitutes are equivalent in caloric content.

It’s important to note that some food swaps may not have similar nutritional profiles to the original items. To assist you in making informed choices, we provide calorie and macronutrient information below for various substitutes. Additionally, caution should be exercised with certain substitutions, such as using baking soda and water instead of grapefruit, as some approved alternatives may not provide adequate nutritional value. The military diet offers a roster of acceptable food swaps on its website. While these alternatives might fit the diet's framework, they are frequently nutritionally inferior compared to the foods they replace.

1–4. Alternatives for Fish, Meat, and Eggs

When following the military diet, individuals often look for alternatives to fish, meat, and eggs. These animal-derived products are known for their high protein content, and the substitutes listed below also offer comparable amounts of protein. While the suggested alternatives are naturally gluten-free, there is a possibility of cross-contamination. For those who need to strictly avoid gluten, it's crucial to carefully examine the packaging to ensure that the products are labeled as gluten-free.

1. Alternatives for Canned Tuna

The military diet recommends consuming approximately 4 ounces (113 grams) of canned tuna, which typically provides about 131 calories and 29 grams of protein.

  • Sushi-grade tuna, cooked, 3 ounces (85 grams): 142 calories, 25 grams of protein
  • Fish (pollock), cooked, 4 ounces (113 grams): 133 calories, 28 grams of protein
  • Pork loin (sirloin, chops, boneless, lean), broiled, 3 ounces (85 grams): 137 calories, 24 grams of protein
  • Lamb, lean, roasted, 2.5 ounces (71 grams): 139 calories, 19 grams of protein
  • Beef, ground, 97% lean, 4 ounces (113 grams): 137 calories, 25 grams of protein
  • Chicken breast, skinless, grilled, 3 ounces (85 grams): 128 calories, 26 grams of protein

It's important to note that the military diet suggests substituting tuna with any lean meat or fish without specifying particular types or amounts.

  • Cottage cheese, low fat, 3/4 cup (165 grams): 139 calories, 18 grams of protein

This portion of cottage cheese provides a similar caloric value but contains only half the protein found in 1 cup (113 grams) of canned tuna.

  • Tofu, regular, 3/4 cup (186 grams): 143 calories, 15 grams of protein
  • Almonds, whole, 1 ounce (28 grams), or approximately 23 nuts: 164 calories, 6 grams of protein
  • Half an avocado (68 grams) and 2 tablespoons (34 grams) of hummus: 196 calories, 4 grams of protein

Similar to cottage cheese, this serving size of tofu offers comparable calories but less than half the protein of 1 cup (113 grams) of tuna. Both almonds and avocados provide minimal protein, making them less suitable substitutes for tuna.

2. Alternatives for Lean Meat

The military diet calls for the inclusion of lean meat but does not specify the type. Typically, 4 ounces (113 grams) of turkey, lean beef, or lean pork delivers 130–138 calories along with 22–26 grams of protein.

  • Lentils, cooked, 1/2 cup (100 grams): 116 calories, 9 grams of protein
  • Pinto beans, cooked, 1/2 cup (86 grams): 123 calories, 8 grams of protein
  • Mushroom, shiitake, cooked, 1 cup (145 grams): 81 calories, 2.2 grams of protein
  • Tofu, regular, 1/2 cup (124 grams): 94 calories, 10 grams of protein

It’s worth noting that shiitake mushrooms are particularly low in protein, and other plant-based options listed here contain significantly less protein compared to 4 ounces (113 grams) of lean meat.

3. Alternatives for Bunless Hot Dogs

Two low-fat, bunless hot dogs commonly featured in the military diet provide 160 calories, 14 grams of protein, and 11 grams of fat.

  • Turkey sausage, 1.5 sausages (68 grams): 150 calories, 8 grams of protein, 12 grams of fat
  • Chicken sausage, 1.5 sausages (68 grams): 150 calories, 10 grams of protein, 11 grams of fat
  • Spam, 2 ounces (56 grams): 180 calories, 7 grams of protein, 16 grams of fat
  • Vegan sausage, meatless, 1 sausage (70 grams): 163 calories, 14 grams of protein, 10 grams of fat
  • Beyond sausage, 3/4 link (56 grams): 165 calories, 11 grams of protein, 11 grams of fat
  • Black beans, cooked, 3/4 cup (129 grams): 170 calories, 11 grams of protein, 1 gram of fat
  • Lentils, cooked, 1/3 cup (149 grams): 173 calories, 13 grams of protein, 0.5 grams of fat

As some vegan sausage options are processed, it's advisable to verify the packaging if you need to avoid gluten, lactose, or specific allergens. On the other hand, beans and lentils are less processed and provide similar protein content per serving.

4. Alternatives for Eggs

A large hard-boiled egg contains approximately 76 calories and 6 grams of protein.

  • Bacon, cooked, 2 strips (12.6 grams): 63 calories, 5 grams of protein
  • Milk, skim, 1 cup (240 mL): 84 calories, 8 grams of protein
  • Half an avocado (100 grams): 161 calories, 2 grams of protein
  • Baked beans, canned, 1/3 cup (84 grams): 87 calories, 4 grams of protein

It's important to understand that half an avocado is not a suitable substitute for an egg due to its higher calorie content and lower protein levels. Options such as baked beans, skim milk, or bacon may be more appropriate substitutes. For those who are lactose intolerant, it’s best to avoid milk. The military diet allows for various meat products to be interchanged with other meats, dairy, or plant-based protein sources. However, be mindful that vegan substitutes may not always provide sufficient protein if you are replacing calories on a one-for-one basis.

5–6. Alternatives for Dairy Products

Dairy serves as an excellent source of dietary protein, so the alternatives in this category are organized by both overall calorie count and protein levels.

5. Alternatives to Cottage Cheese

The military diet frequently incorporates cottage cheese. Just 1 cup (approximately 220 grams) of this dairy item offers around 180 calories along with 24 grams of protein.

  • Greek yogurt , plain, nonfat, 1 cup (312 grams): 184 calories, 32 grams of protein
  • Ricotta cheese, 1/2 cup (124 grams): 186 calories, 9 grams of protein
  • Shredded mozzarella cheese, 1/2 cup (57 grams): 169 calories, 13 grams of protein
  • Boiled large eggs, 2.5 eggs (125 grams): 194 calories, 16 grams of protein
  • Ham steak, 5 ounces (142 grams): 173 calories, 28 grams of protein
  • Tofu, 1/2 block (232 grams): 176 calories, 19 grams of protein
  • Unsweetened soy milk , 1 cup (240 mL), plus 2 tablespoons (34 grams) of hummus: 74 calories, 11 grams of protein
  • Unsweetened almond milk, 1 cup (240 mL), plus 2 tablespoons (34 grams) of hummus: 122 calories, 3.5 grams of protein

While the military diet suggests replacing 1 cup (220 grams) of cottage cheese with 1 cup (240 mL) of unsweetened plant-based milk and 2 tablespoons (34 grams) of hummus, this substitution may not be optimal due to the very low caloric content of these plant milks. Only by increasing the amount of milk and/or hummus significantly can you approach the intended caloric goal, and you may still fall short of the protein levels found in cottage cheese. Tofu presents a more comparable option to cottage cheese concerning both calorie and protein content.

6. Alternatives to Vanilla Ice Cream

A mere 1/2 cup (66 grams) of vanilla ice cream contains around 137 calories and 16 grams of carbohydrates.

  • Low-fat Greek yogurt , strawberry flavored, 1/2 cup (123 grams): 129 calories, 15 grams of carbohydrates

Flavored Greek yogurt also packs considerably more protein compared to the equivalent amount of ice cream.

  • Apple juice , 1.25 cups (296 mL): 143 calories, 35 grams of carbohydrates
  • Vanilla-flavored almond milk, 1.5 cups (360 mL): 137 calories, 24 grams of carbohydrates

For those following the military diet, both animal-based and vegan products can serve as effective alternatives to dairy. It’s important to note that animal-derived options typically provide a protein content that more closely resembles that of traditional dairy compared to their vegan counterparts.

7–8. Substitutes for Bread and Crackers

The military diet incorporates various carbohydrate-rich baked goods, including bread and crackers. Below are some alternatives that provide similar carbohydrate content, ensuring you maintain your dietary balance. Most of these options are also lactose-free, with the exception of yogurt, and all are vegan except for yogurt and tortillas, which may contain lard. It's essential to always verify the ingredient list for clarity.

7. Substitutes for Toast

A single slice of toast contributes approximately 71 calories and 13 grams of carbohydrates.

  • Flour Tortilla, 1/2 medium (23 grams): 69 calories, 11 grams of carbohydrates.
  • Kashi Cereal, 7 Whole Grain, 1 cup (19 grams): 64 calories, 15 grams of carbohydrates.
  • Corn Tortilla, 1 medium (28 grams): 61 calories, 13 grams of carbohydrates.
  • Plain Rice Cake, 2 cakes (18 grams): 70 calories, 15 grams of carbohydrates.
  • Sunflower Seeds, 1/8 cup (16 grams): 104 calories, 3 grams of carbohydrates.
  • High Protein Bar, 1/2 bar (17.5 grams): 72 calories, 7 grams of carbohydrates.
  • Plain Whole Milk Yogurt, 1/4 cup (61 grams), plus 1/2 teaspoon (2.5 grams) of Flaxseed: 52 calories, 5 grams of carbohydrates.

8. Substitutes for Saltine Crackers

A serving of approximately 5 saltine crackers contains around 63 calories and 11 grams of carbohydrates.

  • Wheat Crackers, 2 pieces (15 grams): 66 calories, 10 grams of carbohydrates.
  • Cooked Couscous, 1/2 cup (79 grams): 88 calories, 18 grams of carbohydrates.
  • Plain Rice Cake, 2 cakes (18 grams): 70 calories, 15 grams of carbohydrates.
  • Gluten-Free Crackers, 5 pieces (15 grams): 68 calories, 10 grams of carbohydrates.
  • Cooked Quinoa, 1/3 cup (62 grams): 74 calories, 13 grams of carbohydrates.

When looking for substitutes for toast and saltine crackers within the military diet framework, you have a variety of grain-based products to select from, encompassing both gluten-free and traditional options.

9. Fruit Substitutions

A key component of the military diet is grapefruit, yet the only recommended substitute is an item that offers virtually no nutritional value. Therefore, it is advisable to replace grapefruit with another citrus fruit instead.

Grapefruit Alternatives

One-half of a grapefruit has approximately 41 calories, 1.4 grams of dietary fiber, and 44 mg of vitamin C.

  • Baking soda, 1/2 teaspoon, dissolved in a glass of water: 0 calories, 0 grams of fiber, and 0 mg of vitamin C

Proponents of the diet argue that this substitution is essential as baking soda is believed to enhance your body’s alkalinity, purportedly aiding in fat loss. Nonetheless, the human body naturally maintains a slightly alkaline pH, and it actively regulates this balance. No substantial evidence indicates that any food or ingredient can significantly shift your body’s pH levels. Additionally, the notion that alkalinity is linked to weight loss remains unsupported.

Given that the diet severely limits fruit and vegetable consumption while allowing for regular consumption of empty-calorie foods like ice cream and saltine crackers, replacing a nutrient-dense fruit with a bicarbonate salt such as baking soda is illogical. It is best to steer clear of this substitution. Using baking soda and water does not provide a nutritionally comparable option to grapefruit. Opting for a different citrus fruit would be a wiser choice.

10. Alternatives to Coffee and Black Tea

The military diet does not impose any restrictions on your consumption of coffee and black tea. However, if you prefer to avoid these beverages for personal reasons, there are numerous caffeinated and caffeine-free substitutes available.

Substitutes for Popular Caffeinated Beverages

Brewed black tea and coffee are both excellent sources of caffeine. For instance, just one cup (240 mL) of brewed coffee contains approximately 96 mg of caffeine, while the same volume of black tea provides around 54 mg. Here are some alternatives:

  • Green tea , 1 cup (240 mL): 32 mg of caffeine
  • Red Bull, sugar-free, 1 cup (240 mL): 72 mg of caffeine
  • Hot chocolate, 1 cup (240 mL): 0 mg of caffeine
  • Herbal tea, 1 cup (240 mL): 0 mg of caffeine

While hot chocolate does not offer a significant amount of caffeine to serve as a substitute for coffee, it can be a delightful option if you’re simply looking for a warm beverage. In addition to herbal tea, drinks made from guarana, yerba mate, or green coffee beans can also serve as effective energy boosters, although the military diet does not specifically mention these options.

In summary, you can easily replace coffee and black tea on the military diet with green tea, various caffeinated energy drinks, or other caffeine-free alternatives.

Common Reasons for Food Substitution on the Military Diet

There are several motivations that may lead you to explore alternative food choices while following the military diet. These could range from personal preferences to health requirements, and understanding these factors can enhance your dietary experience.

Food Aversion

Strict eating plans such as the military diet often include specific foods that may not appeal to everyone. If you find yourself disliking any of the prescribed items, seeking suitable alternatives is perfectly reasonable.

Complementary Eating Patterns

Food substitutions are often essential for individuals adhering to additional dietary frameworks that impose restrictions on certain foods or categories. Some popular diets that are frequently combined with the military diet include:

  • The Vegan Diet. This approach eliminates all animal-derived products, including meats, eggs, and dairy.
  • The Paleo Diet. This eating style restricts the consumption of grains, legumes, dairy, and processed foods.
  • The Ketogenic Diet. Renowned for its low carbohydrate intake, this diet emphasizes high-fat consumption.

Faith-Based Dietary Restrictions

Many religions have dietary laws that may conflict with certain foods included in the military diet. Some faiths with specific dietary regulations are:

  • Mormonism. Adherents are advised to avoid caffeinated drinks like coffee and tea.
  • Judaism. Practitioners often refrain from consuming non-kosher foods.
  • Islam. Followers may choose not to eat anything that isn’t halal.
  • Hinduism. Generally, Hindus are lacto-vegetarians, with many avoiding beef and pork.
  • Buddhism. Certain sects may advocate for a strictly vegetarian diet.
  • Jainism. Most Jains adhere to a strict lacto-vegetarian diet and typically avoid root vegetables like onions, garlic, and potatoes.

Food Intolerance

Food intolerances and sensitivities arise when the body struggles to digest specific items. Common triggers include:

  • Lactose. This sugar, prevalent in milk, may necessitate those with lactose intolerance to limit or eliminate dairy products from their diets.
  • Gluten. Found in grains such as wheat, oats, rye, and barley, gluten can be problematic for individuals with gluten intolerance or celiac disease, who must avoid gluten-containing foods entirely and also be cautious of cross-contamination.

Food Allergies

In contrast to intolerances, food allergies provoke an immune response and can be potentially life-threatening. Over 160 foods are identified as allergenic, with the following being some of the most significant allergens:

  • milk
  • tree nuts
  • eggs
  • peanuts
  • fish
  • wheat
  • shellfish
  • soybeans

Individuals with allergies to any of these foods can still adhere to the military diet by carefully selecting alternative options.

Health Conditions and Medicinal Interactions

Managing certain health conditions sometimes requires following a specific diet. For instance, individuals with diabetes might be advised to reduce carbohydrate intake, while those with heart disease may need to limit sodium or cholesterol-rich foods. Additionally, certain medications can interact negatively with specific foods. For instance, grapefruit—which is included in the military diet—is known to interfere with various medications, including those for lowering cholesterol, managing anxiety, and controlling blood pressure. Ultimately, there are numerous reasons you might consider substituting particular foods on the military diet, encompassing factors like food aversion, allergies, complementary dietary needs, and health-related restrictions.

The Bottom Line

Despite its straightforward guidelines and uncomplicated meal planning, the military diet promotes an imbalanced eating approach that includes regular consumption of items like ice cream, saltine crackers, canned tuna, and toast. This eating pattern is notably deficient in fresh fruits and vegetables while being excessively reliant on processed foods. While some alternatives can improve nutritional value—such as substituting lean meats or tofu for tuna, rice cakes for saltine crackers, and yogurt for ice cream—this isn’t universally applicable. There are swaps suggested by this fad diet that lack any nutritional benefit. For example, mixing baking soda with water is not a suitable replacement for grapefruit. Considering that the alternatives endorsed by the military diet do not align with established nutritional science, it is advisable to adopt a dietary pattern that emphasizes nutrient-dense, whole foods instead.