The 3 Week Diet

A Short Guide to the Military Diet

People in the military have optimum strength and endurance.

They’re like men and women of steel whom we truly admire. That’s why it doesn’t come as a surprise for others to want to be just like them — diet wise, at least.

Always wanted to get a taste of the Military Diet? Here are a few reminders to live by.

Eat breakfast like a king, lunch like a prince and dinner like a pauper

Breakfast is still the most important meal of the day. Those in the military don’t just eat regular breakfasts. In fact, they eat power packed breakfasts that they feast on like royalty. We’re talking about eating half of the required calories in a day in just one meal. Come lunch and dinner, it’s best to eat lighter and consume less carbs. Otherwise, whatever you eat during the wee hours of the night will become stored fat.

Not all fats are bad for you

Fats have earned a bad reputation throughout the years. However, not all fats are bad for you. In fact, good fats help you burn calories faster. Plus, fats boost your immune system. So go for coconut or olive oil, nuts, butter, eggs and avocados.

Proteins over carbs

Proteins make you full faster. Plus, protein makes it easier for your bodies to burn calories. So always go for that plate of steak instead of a plate of mashed potato. It isn’t called the building block of life for nothing!

Try this three-day meal plan

Want to give this diet a go? Here’s a meal plan to get you started:

Day 1

  • Breakfast: 1/2 cup of grapefruit, 1 slice of toast, 2 tablespoons of peanut butter, one cup of coffee or tea (without sugar).
  • Snack: 1/2 of banana.
  • Lunch: 1/2 cup of tuna, 1 slice of toast, no sugar coffee or tea (caffeinated).
  • Snack: 1 cup of vanilla ice cream.
  • Dinner: 3 ounces of any kind of meat, 1 cup of green beans, 1 small apple.

Day 2

  • Breakfast: 1/2 of banana, 1 slice of toast, 1 hard boiled egg.
  • Snack: 1/2 of banana.
  • Lunch: 1 ounce of cheddar cheese, 1 hard boiled egg, 5 saltine crackers.
  • Snack: 1/2 cup of vanilla ice cream.
  • Dinner: 3 ounces of any kind of meat, 1 cup of broccoli, 1/2 cup of carrots.

Day 3

  • Breakfast: 1 small apple, 1 slice of cheddar cheese, 5 saltine crackers.
  • Snack: 1/2 of banana.
  • Lunch: 1 hard boiled egg, 1 slice of toast.
  • Snack: 1/2 cup of vanilla ice cream.
  • Dinner: 1 cup of tuna.


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