Military Diet (including substitutions) by Pro Tips . - Musely
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Military Diet (including substitutions)

posted in Food & Drink
03/21/2016
  • Substitutes

Coffee: caffeinated tea


Grapefruit: cup of water + 1/2 tbsp baking soda

Peanut Butter: almond butter, pumpkin butter, soy butter, sunflower seed butter, hummus or bean dip

Bread: 1/8 c sunflower seeds, 1/2 c whole grain cereal, 1/2 high protein bar, 1 tortilla or 2 rice cakes 
    Substitutes

    Coffee: caffeinated tea

    Grapefruit: cup of water + 1/2 tbsp baking soda

    Peanut Butter: almond butter, pumpkin butter, soy butter, sunflower seed butter, hummus or bean dip

    Bread: 1/8 c sunflower seeds, 1/2 c whole grain cereal, 1/2 high protein bar, 1 tortilla or 2 rice cakes 
  • Substitute

Coffee: caffeinated tea

Bread: 1/8 c sunflower seeds, 1/2 c whole grain cereal, 1/2 high protein bar, 1 tortilla or 2 rice cakes 

Tuna: piece of grilled sushi grade tuna, cottage cheese, chicken, tofu, almonds or peanuts, very lean meat but fish is preferable
    Substitute

    Coffee: caffeinated tea

    Bread: 1/8 c sunflower seeds, 1/2 c whole grain cereal, 1/2 high protein bar, 1 tortilla or 2 rice cakes 

    Tuna: piece of grilled sushi grade tuna, cottage cheese, chicken, tofu, almonds or peanuts, very lean meat but fish is preferable
  • Substitutes 

Meat: lentils, beans, tofu 

Green Bean: same CALORIE amt lettuce, tomatoes, spinach 

Banana: 2 kiwis, 1 cup of papaya, 2 apricots, plums, grapes or apple sauce

Apple: plums, peaches, grapes, zucchini, pears or dried apricots

Icecream: 1 cup fruit flavored yogurt, apple juice, or al
    Substitutes 

    Meat: lentils, beans, tofu 

    Green Bean: same CALORIE amt lettuce, tomatoes, spinach 

    Banana: 2 kiwis, 1 cup of papaya, 2 apricots, plums, grapes or apple sauce

    Apple: plums, peaches, grapes, zucchini, pears or dried apricots

    Icecream: 1 cup fruit flavored yogurt, apple juice, or almond milk
  • Substitutes

Bread: 1/8 c sunflower seeds, 1/2 c whole grain cereal, 1/2 high protein bar, 1 tortilla or 2 rice cakes 

Eggs: 1 cup milk, 1 chicken wing, 1/4 cup seeds or nuts, or 2 slices bacon

Banana: 2 kiwis, 1 cup of papaya, 2 apricots, plums, grapes or apple sauce
    Substitutes

    Bread: 1/8 c sunflower seeds, 1/2 c whole grain cereal, 1/2 high protein bar, 1 tortilla or 2 rice cakes 

    Eggs: 1 cup milk, 1 chicken wing, 1/4 cup seeds or nuts, or 2 slices bacon

    Banana: 2 kiwis, 1 cup of papaya, 2 apricots, plums, grapes or apple sauce
  • Substitutes 

Cottage Cheese: PLAIN Greek yogurt, ricotta cheese, cheddar cheese, eggs, or ham

Saltine Crackers: Rice cakes or any other cracker with equal calorie value (13 cal per cracker) 

Eggs: 1 cup milk, 1 chicken wing, 1/4 cup seeds or nuts, or 2 slices bacon
    Substitutes 

    Cottage Cheese: PLAIN Greek yogurt, ricotta cheese, cheddar cheese, eggs, or ham

    Saltine Crackers: Rice cakes or any other cracker with equal calorie value (13 cal per cracker) 

    Eggs: 1 cup milk, 1 chicken wing, 1/4 cup seeds or nuts, or 2 slices bacon
  • Substitute

Hotdog:  turkey/soy/tofu dogs, bratwurst, lunch/deli meat, beans, lentils

Carrot:  Squash, parsnip, beets, celery, peppers


Broccoli: Cauliflower, spinach, brussel sprout, asparagus

Icecream: 1c fruit flavored yogurt, apple juice

Banana: 2 kiwi, 1c papaya, 2 apricots, plums, grapes, 
    Substitute

    Hotdog:  turkey/soy/tofu dogs, bratwurst, lunch/deli meat, beans, lentils

    Carrot:  Squash, parsnip, beets, celery, peppers


    Broccoli: Cauliflower, spinach, brussel sprout, asparagus


    Icecream: 1c fruit flavored yogurt, apple juice

    Banana: 2 kiwi, 1c papaya, 2 apricots, plums, grapes, apple sauce
  • Substitutes 

Cheddar Cheese:
Eggs, cottage cheese, ham, soy cheese, soy milk, cabbage or tofu
Saltine Crackers: Rice cakes or any other cracker with equal calorie value (13 cal per cracker)
Apple: plums, peaches, grapes, zucchini, pears or dried apricots



    Substitutes 

    Cheddar Cheese:

    Eggs, cottage cheese, ham, soy cheese, soy milk, cabbage or tofu

    Saltine Crackers: Rice cakes or any other cracker with equal calorie value (13 cal per cracker)

    Apple: plums, peaches, grapes, zucchini, pears or dried apricots


  • Substitutes 

Bread: 1/8 c sunflower seeds, 1/2 c whole grain cereal, 1/2 high protein bar, 1 tortilla or 2 rice cakes

Eggs: 1 cup milk, 1 chicken wing, 1/4 cup seeds or nuts, or 2 slices bacon
    Substitutes 

    Bread: 1/8 c sunflower seeds, 1/2 c whole grain cereal, 1/2 high protein bar, 1 tortilla or 2 rice cakes

    Eggs: 1 cup milk, 1 chicken wing, 1/4 cup seeds or nuts, or 2 slices bacon
  • Substitute

Tuna: piece of grilled sushi grade tuna, cottage cheese, chicken, tofu, almonds or peanuts, very lean meat but fish is preferable

Icecream: 1c fruit flavored yogurt, apple juice

Banana: 2 kiwi, 1c papaya, 2 apricots, plums, grapes, apple sauce
    Substitute

    Tuna: piece of grilled sushi grade tuna, cottage cheese, chicken, tofu, almonds or peanuts, very lean meat but fish is preferable

    Icecream: 1c fruit flavored yogurt, apple juice

    Banana: 2 kiwi, 1c papaya, 2 apricots, plums, grapes, apple sauce
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