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Vegetarian and Vegan Military Diet Version

DAY 1
Breakfast:

  • 1/2 Grapefruit
  • 1 slice of Whole Wheat Toast
  • 2 Tablespoons of Peanut Butter
  • Coffee or Tea

Lunch:

  • 1/2 an Avocado
  • 2 tablespoons of Hummus
  • 1 slice of Whole Wheat Toast
  • Coffee or Tea (any brew, as long as it’s caffeinated)

Dinner:

  • Tofu (not more than 300 calories)
  • 1 cup Green Beans
  • 1/2 Banana
  • 1 small Apple
  • 1 cup Vanilla Ice Cream (use dairy-free, ie. Coconut Bliss)

DAY 2
Breakfast:

  • 1/2 cup Baked Beans
  • 1 slice of Whole Wheat Toast
  • 1/2 Banana

Lunch:

  • 1 cup unsweetened soy/hemp/almond milk
  • 1/2 Avocado
  • 2 tablespoons Hummus
  • 5 Saltine Crackers

Dinner:

  • 2 veggie Hot Dogs (without buns)
  • 1 cup Broccoli
  • 1/2 cup carrots
  • 1/2 Banana
  • 1/2 cup Vanilla Ice Cream (for Vegans, use dairy-free ice cream)

DAY 3
Breakfast:

  • 1 slice of Cheddar Cheese (for Vegans have about 15-20 almonds)
  • 5 Saltine Crackers or 1/2 cup of couscous/quinoa
  • 1 small Apple

Lunch:

  • 1/2 an Avocado
  • 1 slice of Whole Wheat Toast

Dinner:

  • 1/2 cup canned Chickpeas
  • 1/2 Banana
  • 1 cup Vanilla Ice Cream (for Vegans, use dairy-free ice cream)

CLICK HERE FOR A SUBSTITUTION LIST ON THE FOODS
CLICK HERE FOR 4 DAY OFF MEAL PLAN
CLICK HERE FOR THE 3 DAY MILITARY DIET

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