We have created a menu specifically designed to cater to individuals who follow a vegetarian diet. The original Military Diet, also known as the 3-Day Diet, is based on a 1,000-calorie-or-less a day menu. The menu and shopping list below includes all the amounts of affordable items a vegetarian needs to succeed with the Military Diet, for just $35.
Menu
Day 1
Breakfast
- ½ Grapefruit
- 1 Slice of Toast
- 2 Tablespoons of Peanut Butter
- 1 Cup of Coffee or Tea (with caffeine)
Lunch
- ½ an Avocado
- 2 Tablespoons of Hummus
- 1 Slice of Whole Wheat Toast
- 1 Cup of Coffee or Tea (with caffeine)
Dinner
- Tofu (300 Calories or less, prepared any style)
- 1 Cup of Green Beans
- ½ Banana
- 1 Small Apple
- 1 Cup of Vanilla Ice Cream
Day 2
Breakfast
- ½ Cup of Baked Beans
- 1 Slice of Whole Wheat Toast
- ½ Banana
Lunch
- 1 Cup Unsweetened Soy/Hemp/Almond Milk
- ½ Avocado
- 2 Tablespoons of Hummus
- 5 Saltine Crackers
Dinner
- 2 Veggie Hot Dogs (Without Bun)
- 1 Cup of Broccoli
- ½ Cup of Carrots
- ½ Banana
- ½ Cup of Vanilla Ice Cream
Day 3
Breakfast
- 1 Slice Cheddar Cheese
- 5 Saltine Crackers (or ½ Cup Couscous or quinoa)
- 1 Small Apple
Lunch
- ½ Avocado and 1 Tablespoon Hummus
- 1 Slice Whole Wheat Toast
Dinner
- ½ Cup of Canned Chickpeas
- ½ Banana
- 1 Cup of Vanilla Ice Cream
Free 3 Day Military Diet Vegetarian Shopping List
- 1 Grapefruit
- 1 Loaf of Whole Wheat Bread
- 1 Jar of Peanut Butter
- Coffee
- 2 Avocados
- 1 Container of Hummus
- 1( 8 oz.) Can of Green Beans
- 1 Package of Tofu
- 2 Bananas
- 2 Small Apples
- 1 Tub of Vanilla Ice Cream
- 1 (8 oz.) Can of Baked Beans
- 1 Carton of Unsweetened Almond Milk
- 1 Box of Saltine Crackers
- 1 Package of Veggie Hot Dogs
- 1 Head of Broccoli
- 1 Bag of Baby Carrots
- 1 Package of Cheddar Cheese Slices
- 1 Can of Garbanzo Beans
