At Ease, Soldier: A Sample Meal Plan For Those Who Want To Try The Military Diet

October 25, 2015

In the second of a 2-part series where we’re discussing the trending Military Diet, we show you how to practically follow the regimented meal plan with a sample model. Since the Military Diet is designed to make you eat less than you burn for three days a week, here are some food alternates you can opt from in order to stay on track.

Military Diet Daily Meal Plan: Choose 1 Option From Each Section; 2 From Snacks
Breakfast	Lunch	Dinner	In-Between Snacks
Yogurt Parfait: 1 cup plain yogurt layered with 1 cup mixed berries, 1/4 cup granola and 1tbsp sliced almonds	Tuna Pita: Mix 1/2 can of tuna with 1/4 cup white beans, 1tsp olive oil and 1tsp lemon juice. Serve in a 4-inch whole-wheat pita with 2 lettuce leaves. Eat 1 cup of grapes in addition	BBQ Black Bean Burger & Slaw: 1 black bean burger cooked with 1tbsp BBQ sauce, served in a whole wheat bun. You can eat the slaw in the burger or on the side. Mix 1.5 cups shredded cabbage, broccoli, cauliflower and carrots with 1tbsp apple cider vinegar and 2tbsp olive oil	Fruit & nut bar
Egg On Toast: 1 egg scrambled in 1tsp butter on a slice of whole grain toast with tomato slices and 1/4 sliced avocado	Protein Salad: Toss 2 cups lettuce, 1 cup chopped raw vegetables, 1 hard-boiled egg, 2tsp raisins and 2tsp almonds. Top with 2tsp balsamic dressing	Shrimp & Zucchini Pasta: Cook 2oz frozen or fresh shrimp with 1 clove garlic, 1 cup chopped zucchini, 2tbsp chopped fresh basil and 1tbsp olive oil. Serve on one cup of whole wheat pasta noodles of your choice	1 cup snap peas with 1/4 cup hummus
Cinnamon Oatmeal: 1/3 cup rolled oats cooked with 2/3 cup milk and 1/2 cup chopped apple. Top with 2tbsp chopped walnuts and cinnamon	Mediterranean Plate: 1 piece whole wheat pita bread stuffed with 1oz feta cheese, 1 cup tomatoes, 6 olives, 1/4 cup hummus and 1 cup raw spinach drizzled with 1tsp olive oil and 1tsp lemon juice	Hot Peanut Chicken Wraps: Sauté 2/3 cup sliced chicken, 1/4 cup scallions, 2tbsp peanuts, 1tbsp hot sauce and 1 cup shredded cabbage, broccoli, cauliflower and carrot mix. Wrap all this in 2 whole wheat tortillas	1 cup carrot sticks with 3tbsp hummus
Walnut Waffles & Berries: 2 whole grain waffles topped with 1/4 cup strawberries and 1/4 blueberries and 7 walnuts	Turkey, Pear & Swiss Sandwich: 2 slices whole grain bread with 1tsp Dijon mustard, 5 slices turkey, 1 sliced pear, and 1 slice Swiss cheese	Sushi: 1 cup miso soup, 1 tuna roll and a small seaweed salad	1 apple and 22 pistachios
Banana & Honey Smoothie: Blend (in a blender) 1 cup plain soy milk, 1 banana, 1tbsp honey, 2tbsp oatmeal and 1tbsp flax seeds	Chicken Salad Pita: Mix together 1 cup diced and cooked chicken, 2tbsp balsamic vinegar, 1/4 cup chopped scallions, 1 stalk of chopped celery and 1 cup salad greens. Stuff inside a whole wheat pita	Italian Sausage Pasta: Sauté 1 sliced Italian sausage, 1 garlic clove, 1/2 cup chopped mushrooms, 1/2 cup chopped onions and 1/2 cup chopped zucchini. Add in 1/2 cup spaghetti sauce to warm and serve over 3/4 cup whole wheat pasta topped with 1tbsp grated Parmesan cheese	10 tortilla chips with 1/4 cup guacamole

Guaranteed to make you lose weight, following a strict meal plan for 3 days a week will not be difficult, particularly if you have meal choices like these. Just remember, the healthier you eat, the faster you’ll drop the weight. It’s all about willpower and self-control.

For those who missed the first (introductory) part of our series, head here to know all about the Military Diet plan and why it’s all the rage.

PS: Here’s an exhaustive list of Diets For Weight Loss.
Also, head here to catch the latest in Fitness Trends.