3 Day Military Diet Full Guide

3 day kale diet

What is a 3 Day Military Diet?

3-day diets are one of today’s most popular weight loss diets for quick weight loss.

The main premise of a 3-day diet is that by following it for only 3 days, you can lose up to 10 pounds. In just 3 days.

The diet has become popular as it is short, easy to follow and effective.

After 3 days of dieting, you should return to eating healthy foods for at least four to five days, before starting it over again.

A 3-day diet menu is usually pretty simple to follow – after all, it’s just three days.

But there are an awful lot of 3-day diets, though.

Some are relatively healthy; others are way out there while some fall in between.

I’m going to focus on 3-day diet plans that are on the reasonably healthy side.

3 day. military diet

3-Day Military Diet Benefits

The 3-day diet benefits are many, and this is because the diet plan is done for a few days at a time.

If you’re eating fewer than 1,200 calories a day long term, you’re putting your body’s health at risk.

Not to mention that you’re working too hard to lose weight!

When you don’t eat enough calories on a daily basis, your body goes into starvation mode and what it does in starvation mode is very surprising.

You’d think that if the body isn’t getting enough calories, it will burn fat, right? Wrong!

When your body goes into starvation mode, it wants to:

Conserve all the calories it can.

Lower the metabolism to burn fewer calories.

Instead of burning fat the body burns muscle, because muscle uses calories, while fat doesn’t.

When the body is in starvation mode, fat is the last thing it will burn.

So, a 3-day diet plan helps you harness all the goodness of a low-calorie diet before your body goes into starvation mode.

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Quick weight loss

You can lose weight quickly on a 3-day diet plan. There have been reports of people losing 3 – 5 pounds on this diet.

Quick and easy meals

It’s so easy to put these meals together that even when you’re not on a diet, you can simply make one of these recipes on the 3-day diet menu, and off you go!

3 day tuna diet

Healthier lifestyle

Your brain and body can get accustomed to surviving on less food. You could swap out a regular breakfast for a smoothie.

And if you start building back muscle, perhaps with natural at-home exercises, you can nudge the body to burn more calories.

NO starvation mode

It will not send your body into starvation mode.

Everyone experiences days once in a while when we skip a meal, and our bodies go into starvation mode.

This is precisely how the 3-day diet plan works.

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Type of 3-Day Military Diet Plans

Three day diets are great for kick-starting a longer-term weight loss program.

It gives you a little lift (not to mention motivation) when you see the scale drop within 3 days!

Keep in mind when you go on a 3-day diet that you aren’t losing much fat; you are mostly losing water weight.

Remember that as soon as you start eating like you normally would, that water weight will come back on if you aren’t careful.

Ease back into regular foods, especially salt or salty foods.

Here are some 3-day Military diet plans and menus we will cover.

3 Day Military Apple Diet

3 Day Military Egg and Grapefruit Diet

3 Day Military Green Tea Diet

3 Day Military Smoothie Diet

3 Day Military Tuna Diet

3 Days Military Cabbage Soup Diet

These diets are about 1,200 calories a day – enough to lose weight quickly without sabotaging your metabolism.

3-Day Military Diet Plan Benefits

3-Day Apple Diet

3 days apple diet is very safe and short. Apples have little calories, a lot of vitamins, and bioactive nutrients.

The eating plan is quite varied on the apple diet plan, allowing you to pick and choose, up to a point.

That doesn’t mean you can go willy-nilly choosing foods in your program.

One thing you can count on is that you will be buying lots of apples! (But you knew that, right?)

3 day salmon diet

Here is an example of 3-day diet menu for the apple plan

Note: all apples on this 3-day diet must be eaten with the skin ON. While you may cut up the apples into slices or chunks, you must leave the skin on, for its valuable nutrients and fiber.

Day 1


  • One apple and 3/4 cup low-fat cottage cheese.
  • Snack:
  • 1 tbsp of peanut butter and celery
  • Lunch:
  • One can of tuna, apple, and steamed veggies
  • Snack:
  • 1 serving string cheese and carrots.
  • Dinner:
  • One skinless chicken breast, one apple, 2 tbsp low-fat salad dressing, some mixed green veggies and 1 cup sugar-free jello.

Day 2


  • One apple, 1 tbsp peanut butter, and one slice rye toast
  • Snack:  
  • One serving of string cheese and raw vegetables.
  • Lunch:
  • One apple, 1 cup of plain yogurt and raw or steamed vegetables.
  • Snack:
  • Some raw vegetables and half a cup of cottage cheese.
  • Dinner: One skinless chicken breast, 1 cup sugar-free jello, one apple and some steamed vegetables.

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Day 3


  • One apple and 8oz of plain yogurt.
  • Snack:
  • 1 tbsp of peanut butter and celery.
  • Lunch:
  • One skinless chicken breast, one apple, and half a cup brown rice.
  • Snack:
  • Half cup raw veggies and cottage cheese.


  • 3oz of canned tuna, one apple, mixed green salad, 2 tbsp of low-fat salad dressing and 1 cup sugar-free jello.
  • This menu is pretty decent, and one of the few that you can safely stay for more than three days.
  • It’s medium to high in proteins, medium to low carbs and has a moderate fat content.

3 day military diet foods

3 Day Military Egg and Grapefruit Diet

This diet was created on the premise that grapefruit is a thermogenic fruit that can aid fast weight loss.

There have been studies that show that grapefruit juice can interact with some medication.

So it’s best not to eat the grapefruit or drink the juice within 45 minutes apart.

The menu for this diet is the same for every day. Here is an example of 3-day diet menu for this plan.


  • One cooked egg
  • 1 cup coffee or tea (unsweetened with no milk)
  • One slice whole wheat toast
  • Half a grapefruit (unsweetened with no milk)


  • One slice whole wheat bread
  • Two egg whites


  • Half a grapefruit (unsweetened with no milk)
  • Raw or steamed veggies or salad
  • One tablespoon flaxseed or olive oil
  • 1 cup of tea or coffee (unsweetened with no milk)


  • One serving of string cheese
  • One apple – medium size
  • Two eggs whites
  • 1 cup coffee or tea (unsweetened with no milk)


  • Half a grapefruit (unsweetened with no milk)
  • 4oz of fish, meat or poultry
  • Steamed or raw vegetables
  • Mix green salad you can use lemon juice as a dressing

3 day green tea diet

This is one of the 3-day military diet menus that is a bit on the tedious side. While you have some choices, the menu is the same each day.

This 3-day military diet is kind of hard to call. There are a lot of proteins, and if you drink green tea in addition to the grapefruit, it may help the thermogenic effect.

So as long as you drink plenty of water, you can lose 2 to 4 pounds on this 3-day program.

I do not recommend this to anyone who has a hard time eating citrus fruits because of the acid, nor for anyone sensitive to caffeine.

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3-Day Green Tea Diet

Harness green tea’s thermogenic properties from this diet to lose weight.

Green tea helps the metabolism crank up a notch, and utilize it for fat burning.

There is a fair amount of caffeine in this eating plan. Although green tea only has about half the caffeine of coffee, it can bother some people.

So if you are sensitive to caffeine, drink the decaf version, or take the decaffeinated green tea capsules.

How Healthy is Green Tea?

Green tea is chock-full of all kinds of rich antioxidants, so it’s good for you!

It’s thermogenic (fat-burning) properties are just icing on the cake.

Each day is roughly the same, although you do have some choices as to what you eat.

Vary the choices during the three days, and it will help cut out any boredom.

Here is an example of 3-day military diet menu for the green tea plan


  • 3/4 cup cottage cheese (don’t use low-fat)
  • 1.5 cups of any one of the following:
  • Watermelon
  • Cantaloupe
  • Ripe berries
  • 8 ounces of green tea
  • Snack 1, All Days
  • 1 cup low-fat yogurt, any flavor
  • 8 ounces green tea


  • 3 ounces white tuna packed in water, drained
  • Large salad — leafy greens and raw veggies
  • Salad dressing — up to 2 tablespoons of low-fat dressing (do not use fat-free)
  • 1 cup fresh berries
  • 8 ounces of green tea
  • Snack 2, All Days
  • One medium apple
  • One serving part-skim string cheese
  • 8 ounces green tea


  • 3 ounces skinless chicken breast or 5 ounces boiled shrimp (no dip)
  • Steamed veggies, all you can eat
  • Medium mixed salad
  • Salad dressing – one tablespoon flaxseed oil plus either lemon juice or apple cider vinegar to taste. (If you can’t find flaxseed oil, use olive oil.)
  • 8 ounces green tea (you may want to make this one decaf)

3 day food diet

The 3-Day military green tea diet menu is uncomplicated, but there is still just enough leeway to make things interesting.

One caution: There is shellfish (shrimp) in this plan. You can substitute it with chicken if you are allergic to shellfish or if you don’t want the extra cholesterol found in shrimp.

This diet is a tad higher in traditional calories than some of the others, but it takes advantage of green tea’s fat-burning effect even though some “negative calorie” foods are also included.

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3-Day Smoothie Diet

The 3-day smoothie diet is great if you like fruit smoothies!

If you don’t, then you might want to pass on this one – no sense in torturing yourself.

This fruit smoothie diet is pretty healthy because you get fruit, veggies, protein and a little bit of good fat.

Although you could (in theory) stay on it more than three days at a time, you’d probably get too bored.

However, you can repeat this 3-day diet once a week, if you find that it’s a good fit for you.

Remember, you will need a blender for this diet; it’s not one you can do in a shaker cup.

Each day is the same – 2 smoothies and one large salad.

Here is an example of a 3-day diet menu for this plan.


  • 1 cup cold water
  • 1 cup frozen berries
  • 1 small banana
  • 1 serving whey protein powder
  • 1 teaspoon flaxseed or olive oil

Place first three ingredients in a blender and blend until the berries are pulverized.

Add the whey protein and blend on high for about 10 seconds.

Add the flaxseed oil and blend for another 10 seconds.

A note about the whey protein powder: they all do not contain the same amount of protein.

Use a whey powder that has at least 15g of protein, preferably 20g or more. The protein and the fat help keep you full.

3 day focused diet


  • 1 cup low-fat cottage cheese (do not use fat-free)
  • 1 medium to a large salad – leafy greens and raw veggies
  • Salad dressing – one tablespoon flaxseed oil plus either lemon juice or apple cider vinegar to taste.
  • If you absolutely must have some regular salad dressing, limit your serving to 60 calories.
  • Don’t use fat-free dressing — you need some fat to help keep you full longer.


  • 1 cup cold water
  • 1 cup frozen berries
  • 8 ounces unsweetened applesauce
  • 1 serving whey protein powder
  • 1 teaspoon flaxseed oil


The following snacks are allowed on the fruit smoothie diet menu:

Raw veggies – pick from cauliflower, broccoli, zucchini, cucumbers, celery, and tomatoes.

8 ounces sugar-free jello, any flavor.

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What Can You Expect from the 3 Day Fruit Smoothie Diet?

The fruit smoothie diet is a little higher in calories than some of the others, but it is still around 1,200 calories.

Because of the high-quality protein in the whey and also the cottage cheese, you can lose from 1 to 3 pounds.

Not bad at all, especially when you are indulging yourself so much! A diet smoothie drink tastes great and is filling.

The 3-day smoothie diet menu is pretty straightforward. I call it “set it and forget it” because once you know the menu for Day 1, it’s repeated for Days 2 and 3.

For your smoothies, you can choose any frozen berry that appeals to you such as strawberry, blueberry, raspberry, cherry, etc.

Don’t choose anything like peach or mango, though. You want a lower glycemic fruit because there is a banana in the recipe.

3 day tuna diet

3-Day Tuna Diet

There are two versions of the 3-day tuna diet.

Now that there is a new and improved version of this diet, you can rest easier.

Yes, you still get to enjoy tuna fish for all three meals, but there is a lot more variety – well compared to the original plan, at any rate.

It’s always wise to take healthy supplements, on this diet, or any weight loss program for that matter.

Weight loss plans can provide enough nutrients for a few days, but best not to count on it.

Each day has the same menu, which you can vary only in the choice of your steamed or raw veggies.

This isn’t a weight loss program for the faint-of-heart, but you won’t grow gills with this plan — unlike the original one!

Here’s a 3-day diet menu for the tuna plan


  • One 3-ounce can of tuna packed in water, drained.
  • One slice rye toast
  • 1/2 cup low-fat cottage cheese


  • One 3-ounce can of tuna packed in water, drained.
  • One cup low-fat cottage cheese
  • One and a half cups raw or steamed veggies


  • One 3-ounce can of tuna packed in water, drained.
  • One cup plain yogurt with one large strawberry, diced (mix with yogurt)
  • One cup steamed veggies


  • 1/2 cup cottage cheese
  • One medium apple (2.75 inches diameter), skin on
  • One cup sugar-free jello

And that’s the new and improved 3-day tuna fish diet menu!

Yes, it’s bland and somewhat boring, but it’s a thousand times better than the original tuna diet.

While it’s not a diet you’ll want to stay on longer than three days; it is sufficient in losing weight.

As with any weight loss plan, please take appropriate vitamin and mineral supplements.

No 3-day diet plan can supply everything your body needs to be healthy.

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What to Expect on the 3 Day Tuna Diet?

The new and improved diet plan is much easier to manage than the original and still only has around 1,100 calories for the day.

With all the protein in the diet, you can lose from 1 to 4 pounds.

Note: If you get hungry on this eating plan, add a low-fat protein to your snacks – for example, a piece of string cheese works well. Naturally, you can also eat all the raw veggies you like, but without salt or dips.

This diet is extraordinary if you need to drop a few pounds fast, but I don’t recommend it more than twice a month.

You can always season your food, as long as it’s not with salt, or seasoning mixes containing salt.

3-Day Cabbage Soup Diet

There’s the original cabbage soup diet, which is for seven days, then there is the 3-day new cabbage soup diet, for those of you who either don’t like cabbage that much or who don’t have seven days!

The soup isn’t all that bad, just a bit bland.

You can spice it up some with some herbs and perhaps some hot peppers.

The recipe for cabbage soup diet isn’t complicated in the least, but it does require some time.

First for the prep work (washing, slicing and dicing the veggies), then the cooking time.

Here are the recipe and preparation process.

  • Sliced green and red peppers.
  • Chopped onions.
  • 2 baby carrots cut in half
  • 3 medium stalks of celery – sliced. You can also chop and include some celery leaves.
  • Green beans – diagonal slices.
  • 1 canned diced tomato
  • Onion soup mix
  • Apple cider vinegar

3 day diet greens

Once all the veggies are washed and in a medium to large cooking pot, add the can of diced tomatoes and onion soup mix.

Add enough water to cover everything, and stir to dissolve the onion soup mix.

Bring to a gentle boil, then back down to a simmer; cook for at least 1 hour, stirring occasionally.

After an hour, add 2 ounces of the apple cider vinegar, then some spices of your choice (just no salt).

Stir, cover and simmer gently for another 15 to 20 minutes.

Let cool, then store in the refrigerator.

You will be eating a lot of soup, so you may want to put it in several containers (lessen the chance of spilling it all).

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Tips For a Successful 3-Day Diet Plan

Drink plenty of water – at least eight glasses a day. You may want to limit the amount of coffee or diet sodas and add a little more green tea.

Herbal teas are also permitted anytime.

Try not to drink anything other than water, if at all possible.

As always, the use of a vitamin or mineral supplement is recommended with any diet.

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