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Military Diet 4-Day Off Menu Plan

To continue to lose the weight, try to stay within the 1500 calories a day during your time off.  To figure out how many calories you burn in a day — Take your current weight and multiply it by 12.
BREAKFAST (Choose ONE of the following per day):

  • Yogurt Parfait: 1 cup Plain Yogurt topped with 1 cup Mixed Berries, 1/4 cup Granola and 1 tablespoon of Almonds
  • Cereal: 1 cup Milk, 1 sliced Banana on top of 1 cup Cheerios or 1 Orange
  • Egg on Toast: 1 Scrambled Egg with 1 Whole Grain Toast topped with 1 teaspoon butter and 1/4 Avocado and Tomato slices
  • Bagel and Lox: 1/2 Whole Wheat Bagel topped with 1 teaspoon Cream Cheese and 1 ounce Salmon. Add thin Tomato, Cucumber an Red Onion slices
  • Cinnamon Oatmeal:  1/3 cup Rolled Oats cooked with 2/3 cup Milk and 1/2 cup chopped Apple. Top with 2 tablespoons of chopped Walnuts & Cinnamon
  • Walnut Waffles & Berries: 2 Whole Grain Waffles topped with 1/4 cup Strawberries and 1/4 cup Blueberries & 7 Walnuts
  • Florentine Egg and English Muffin: Scramble 2 eggs with 1 cup fresh Spinach and put on top of toasted Whole Wheat English Muffin
  • Pear & Almond Butter on Toast: 1 slice Whole Wheat Toast topped with 1 tablespoon Almond Butter & 1 sliced Pear
  • Tomato Basil Ricotta Toast: 1 slice Whole Wheat Toast topped with 1/3 cup Ricotta Cheese, 4 slices of Tomato & fresh Basil Leaves
  • Banana & Honey Smoothie: Blend 1 cup plain Soy Milk, 1 Banana, 1 tablespoon of Honey, 2 tablespoons Oatmeal and 1 tablespoon of Flax Seeds
  • Cheesy Omelette: 2 Egg Omelettes with Cheddar Cheese
  • Protein Breakfast: 2 lean Sausages, 1 soft Hard Boiled Egg and a Kiwi

LUNCH (Choose ONE of the following per day):

  • Tuna Pita: Combine 1/2 can of Tuna with 1/4 cup White Beans, 1 teaspoon olive oil and 1 teaspoon lemon juice. Add to 4″ whole wheat Pita with 2 leaves of Lettuce. Plus a side of 1 cup of Grapes
  • Protein Salad: 2 cups Lettuce, 1 cup chopped raw veggies, 1 hard-boiled Egg, 2 teaspoons of Raisins & 2 teaspoons almonds. Top with 2 teaspoons Balsamic Dressing
  • Mediterranean Lunch: 1 whole wheat Pita stuffed with one ounce Feta Cheese, 1 cup Tomatoes, 6 Olives, 1/4 cup Hummus and 1 cup raw Spinach drizzled with 1 teaspoon Olive Oil and teaspoon Lemon Juice
  • Veggie Lunch: 1 cup Lentil Soup with 1 slice of toasted Whole Wheat Bread topped with 1 teaspoon pesto, 2 tablespoons shredded Mozzarella & 1 tablespoon chopped Sun-Dried Tomatoes
  • Vegetarian Quesadilla: 1 Whole Wheat Tortilla stuffed with 1/3 cup shredded Cheddar, 1/4 cup Black Beans, 1/4 cup each of sliced Peppers & Mushrooms, sautéed in 1 teaspoon olive oil and serve with 1/4 sliced Avocado
  • Tuna Walnut Salad: 2 cups Spring Greens, 3 ounces of Tuna, 3 tablespoons of Walnuts and 1 cup of Grape Tomatoes cut in half. Top with 2 teaspoons of Balsamic Vinaigrette Dressing
  • Turkey, Pear & Swiss Sandwich: 2 slices Whole Grain Bread with 1 teaspoon Dijon Mustard, 5 slices of Turkey, 1 sliced pear and 1 slice of Swiss cheese
  • Black Bean Wrap: Wrap 3/4 cup of Black Beans, 1/4 Avocado, 1 cup of Romaine Lettuce, 2 tablespoons of Salsa in 2 Whole Wheat Tortillas
  • Chicken Salad Pita: Mix together 1 cup diced and cooked Chicken, 2 tablespoons balsamic vinegar, 1/4 cup chopped Scallions, 1 stalk of chopped Celery and 1 cup of Lettuce stuffed inside a Whole Wheat Pita

DINNER (Choose ONE of the following per day):

  • BBQ Black Bean Burger and Slaw: 1 Black Bean Burger cooked with 1 tablespoon BBQ sauce, on a Whole Wheat Bun. For the Slaw: mix 1-1/2 cups of shredded Cabbage, Broccoli, Cauliflower and Carrots with 1 tablespoon Apple Cider Vinegar and 2 tablespoons of Olive Oil
  • Shrimp and Zucchini Pasta: Cook 2 ounces of Shrimp with 1 Garlic Clove, 1 cup Zucchini, 2 tablespoons chopped fresh Basil and 1 tablespoon of Olive Oil. Serve on top of Whole Wheat Pasta
  • Hot Peanut Chicken Wraps: Sauté with cooking spray, 2/3 cups of sliced Chicken, 1/4 cup Scallions, 2 tablespoons of Peanuts, 1 tablespoon Hot Sauce and 1 cup shredded Cabbage, Broccoli, Cauliflower, and Carrots. Wrap in 2 Whole Wheat Tortillas
  • Sushi: 1 cup Miso Soup, 1 Tuna Roll and a small Seaweed salad
  • Pepper Cilantro Fajitas: Cook 1 cup Bell Peppers, 1/2 small Onion in 1 tablespoon of Olive Oil. Spread 1/2 cup Refried Beans on 2 Whole Wheat Tortillas and top with sautéed Veggies and Cilantro
  • Black Bean and Zucchini Quesadilla: Sauté 1 cup chopped Zucchini, 1/2 cup Black Beans, 2 teaspoons Olive Oil and 1 teaspoon Cumin. Place on 2 Whole Wheat Tortillas and add 1/4 cup shredded Cheddar cheese. Fold in half and cook in a pan until the cheddar cheese melts. Top with 2 teaspoons of Salsa
  • Tortilla and Cheese Chili: 1-1/2 cups of warm Vegetarian Chili topped with 2 tablespoons of chopped Scallions, 8 Tortilla Chips, 2 tablespoons shredded Cheddar cheese.  Side Salad: 2 cups Mixed Greens and 1 tablespoon Italian dressing
  • Florentine Goat Cheese Flatbread: Sauté 4 ounces of Chicken, 3 cups of Baby Spinach, 2 teaspoons olive oil and 1 Garlic Clove. Add to a Whole Grain Flatbread, topped with 1 ounce Goat Cheese. Bake at 350° for about 5 minutes
  • Shrimp Fried Brown Rice: Sauté 1 cup cooked Brown Rice, 1 tablespoon Sesame Oil, 1 tablespoon Soy Sauce, 1 Garlic Clove and 1 tablespoon grated Ginger. Add 3 ounces precooked Shrimp and 2 cups of Bok Choy and continue to sauté a few minutes
  • Cheese & Artichoke Pizza with side Salad: Whole Grain Flatbread with 3 tablespoons Spaghetti sauce, 1/2 cup canned Artichoke Hearts, 2 tablespoons Parmesan cheese, 1/4 cup Mozzarella cheese and bake for about 10 minutes. Side Salad: 3 cups Mixed Greens, 2 tablespoons Pine Nuts and 2 tablespoons of Italian dressing
  • Stuffed Chili and Cheese Potato: Top a baked potato with 1/2 cup of Turkey or Vegetarian Chili, 1 cup cooked Broccoli and 1/2 cup shredded Cheddar cheese
  • 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 of Whole Wheat Pasta and 1 tablespoon grated Parmesan cheese
  • Cajun Chicken with Rice: Bake or grill 4 ounces chicken breast with Cajun seasoning. Sauté 1 Garlic Clove, 1/2 cup chopped Onion, 1 Bell Pepper in 2 teaspoons of Olive Oil. Add 2 tablespoons of Tomato Paste and a little Tobasco sauce, then place all over 3/4 cup of Brown Rice

SNACKS (Choose TWO of the following per day):

  • Fruit-and-Nut Bar
  • 1 cup Snap Peas with 1/4 cup Hummus
  • 1 cup Cantaloupe with 1/2 cup Cottage Cheese
  • 1 cup Carrot sticks with 3 tablespoons of Hummus
  • 1 Apple and 22 Pistachios
  • 12-oz Latte and 1 Clementine or Mandarin Orange
  • 10 Tortilla Chips with 1/4 cup Guacamole
  • 1 Banana with 1 tablespoon of Peanut Butter 
  • 2 Rye Crackers with 2 tablespoons of Cream Cheese
  • 1 cup Plain Yogurt with 1 cup Mixed Berries
  • 1/2 ounce of Raisins and 2 tablespoons Soy Nuts with 14 Almonds and an Apple
  • 1/2 cup Sorbet with 1 ounce Chocolate-covered Almonds
  • 1oo-calorie mini bag of Popcorn
  • 1 ounce String Cheese and 4 Whole Grain Crackers
  • 3 cups Air Popped Popcorn with nothing added

CLICK HERE FOR A SUBSTITUTION LIST ON THE FOODS
CLICK HERE FOR A VEGETARIAN AND VEGAN VERSION
CLICK HERE FOR THE 3 DAY MILITARY DIET

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