Day 1 Calorie Breakdown
Day 1 is the highest-calorie day of the military diet, designed to ease followers into the restriction rather than opening with the most demanding day.
| Meal | Food Item | Portion | Calories |
|---|---|---|---|
| Breakfast | Grapefruit | ½ medium | 52 |
| Whole-grain toast | 1 slice | 80 | |
| Peanut butter | 2 tbsp | 190 | |
| Black coffee | 1 cup | 2 | |
| Lunch | Canned tuna (drained) | ½ cup | 90 |
| Whole-grain toast | 1 slice | 80 | |
| Dinner | Lean meat | 3 oz | 150 |
| Green beans | 1 cup | 34 | |
| Apple | 1 small | 80 | |
| Banana | ½ medium | 55 | |
| Vanilla ice cream | 1 cup | 270 | |
| Day 1 Total | ~1,083–1,200 | ||
Day 2 Calorie Breakdown
| Meal | Food Item | Portion | Calories |
|---|---|---|---|
| Breakfast | Hard-boiled egg | 1 | 78 |
| Whole-grain toast | 1 slice | 80 | |
| Banana | ½ medium | 55 | |
| Lunch | Hard-boiled egg | 1 | 78 |
| Cottage cheese | 1 cup | 220 | |
| Saltine crackers | 5 | 65 | |
| Dinner | Hot dogs (no bun) | 2 | 310 |
| Broccoli | 1 cup | 31 | |
| Baby carrots | ½ cup | 26 | |
| Banana | ½ medium | 55 | |
| Vanilla ice cream | ½ cup | 135 | |
| Day 2 Total | ~1,133 | ||
Day 3 Calorie Breakdown
| Meal | Food Item | Portion | Calories |
|---|---|---|---|
| Breakfast | Cheddar cheese | 1 oz | 113 |
| Saltine crackers | 5 | 65 | |
| Apple | 1 small | 80 | |
| Lunch | Hard-boiled egg | 1 | 78 |
| Whole-grain toast | 1 slice | 80 | |
| Dinner | Canned tuna (drained) | 1 cup | 180 |
| Banana | ½ medium | 55 | |
| Vanilla ice cream | ½ cup | 135 | |
| Day 3 Total | ~786 | ||
Why the Calorie Counts Vary
Note that Day 3's total appears lower than the commonly cited 1,100-calorie figure. This is because calorie counts vary by brand, portion measurement method, and specific food choices (type of hot dog, specific bread brand, etc.). The figures above represent approximate mid-range values. Your actual intake may be 100–200 calories higher or lower depending on your specific food choices.
The key principle is the overall weekly deficit — not the precision of each individual day's count. Following the plan as prescribed produces results regardless of whether your exact daily total is 950 or 1,150 calories.
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