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Food Substitution List for Military Diet

1 Slice of Toast (whole wheat bread) Choose one of the following to replace:

  • 1 ounce (1/8 cup) of Sunflower Kernels (these are gluten free, but refrain from the Planters brand which has traces of gluten)
  • 1/2 cup of whole Grain Cereal (eg: Kashi Go Lean)
  • 1/2 high Protein Bar
  • 5 ounces of Meal Replacement Shake
  • 2 ounces (1/4 cup) of Low Fat Yogurt with 1/2 teaspoon of Flax Seeds

Grapefruit (choose one of the following to replace):

  • 1/2 teaspoon of Baking Soda in a glass of water at least 30 minutes before eating. Use another piece of Fruit in its place when you eat

Banana (choose one of the following to replace):

  • 2 Kiwi = 1 Banana (so for 1/2 Banana days have 1 Kiwi)
  • 1 cup of Papaya
  • 2 Apricots

Peanut Butter (choose one of the following to replace):

  • Soy Butter
  • Sunflower Seed Butter
  • Same measurement of Sunflower Kernels

Tuna (same measurement unless specified):

  • Cottage Cheese
  • 2 ounces of cooked chicken meat (to repack 1/2 cup of tuna, 4 ounces for whole cup of tuna)
  • Tofu
  • Almonds
  • Flax Seeds
  • Pumpkin Seeds
  • Peanuts

Hot Dogs (choose one of the following to replace):

  • Veggie Dogs
  • Bratwurst
  • Beans or lentils, any type (4 ounces or 1/2 cup per hot dog)

Small Apple (another fleshy fruit):

  • Plums
  • Peaches
  • Grapes

Egg (choose one of the following to replace):

  • 1 cup of Milk
  • 1 Chicken Wing
  • 1/4 cup of Seeds or Nuts
  • 2 slices of Bacon

Vanilla Ice Cream (choose one of the following to replace):

  • Same measurement of strawberry or banana milk (avoid chocolate since it contains caffeine)
  • Same measurement of low fat yogurt with a small amount of fruit
  • Apple Juice

Green Beans (choose one of the following to replace):

  • Lettuce with a few cherry tomatoes
  • Same measurement Tomato
  • 3 cups of raw Spinach or 1 cup cooked and drained

Carrots (choose one of the following to replace):

  • 2 cups of fresh Spinach or 1/2 cup cooked, boiled and drained
  • Same measurement of Beets
  • Whole Bell Pepper
  • Small salad with 1 cup fresh Spinach, 1/4 Bell Pepper and a few Cherry Tomatoes. Use salt, pepper, muster, lemon pepper or lemon juice for seasoning

Broccoli (choose one of the following to replace):

  • Cauliflower
  • Beets
  • Asparagus
  • Brussel Sprouts

Cheddar Cheese (choose one of the following to replace):

  • Cottage Cheese (1 cup = 1 slice)
  • 2 Eggs
  • 2 ounces Ham

Cottage Cheese (choose one of the following to replace):

  • 2 ounces of Cheddar Cheese for 1 cup of cottage cheese
  • 2 Eggs
  • 2 ounces of Ham

Coffee or Tea (choose one of the following to replace):

  • Sugar-Free Hot Chocolate with hot water

CLICK HERE FOR THE 4 DAY OFF MEAL PLAN
CLICK HERE FOR A VEGETARIAN AND VEGAN VERSION
CLICK HERE FOR THE 3 DAY MILITARY DIET

Some of the links above are affiliate links and I earn a tiny commission if you purchase something using those links (at no additional cost to you). The products I link are what I consider to be the best options available.

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