Military Diet Tuna Substitutes: The 10 Best Swaps (With Calorie Guide)

Why Tuna Is on the Military Diet

Canned tuna appears on Days 1 and 3 of the military diet for straightforward reasons: it is inexpensive, calorie-controlled, and extremely high in protein. Half a cup of canned tuna in water provides approximately 90 calories and 20 grams of protein — an excellent protein-to-calorie ratio that makes it ideal for a calorie-restricted plan focused on muscle preservation.

If you dislike tuna, have a fish allergy, follow a vegetarian or vegan diet, or simply want variety, any calorie-equivalent substitute is acceptable.

The 10 Best Tuna Substitutes on the Military Diet

1. Cottage Cheese (Best Overall Substitute)

½ cup cottage cheese ≈ 110 calories | ~13g protein. Cottage cheese is the most commonly recommended tuna substitute on the military diet. It is high in protein, mild in flavor, inexpensive, and already included on the Day 2 meal plan — so you likely already have it in your refrigerator. Use the same volume measurement as the tuna called for.

2. Firm Tofu (Best Vegan Option)

Weigh your tofu to match the calorie count of the tuna serving. Firm or extra-firm tofu provides approximately 80 calories per 100 grams. Season with soy sauce, garlic, and lemon for a savory flavor profile similar to tuna.

3. Canned Salmon

Canned salmon is arguably the most natural tuna substitute — similar flavor profile, similar protein content, similar calorie density. Match the can weight or drained cup measurement. Salmon also provides omega-3 fatty acids, making it arguably more nutritious than tuna.

4. Almonds

¼ cup almonds ≈ 207 calories | ~8g protein. Almonds are calorie-dense, so you will use a smaller volume than the tuna serving. They provide healthy fats and some protein but are less protein-dense than tuna. Good for the ½-cup tuna serving if you reduce to approximately ¼ cup almonds.

5. Chicken Breast

3 oz cooked chicken breast ≈ 140 calories | ~26g protein. Plain cooked chicken breast closely matches tuna's protein-to-calorie ratio and is a near-perfect substitute for anyone who eats poultry. Weigh after cooking.

6. Hard-Boiled Eggs

2 hard-boiled eggs ≈ 156 calories | ~12g protein. Two eggs closely approximate the calorie count of the larger (1-cup) tuna serving on Day 3. They are already on your shopping list and provide excellent protein.

7. Chickpeas

½ cup canned chickpeas ≈ 135 calories | ~7g protein. Chickpeas are an excellent plant-based protein substitute with good fiber content. Drain and rinse before measuring. Season with lemon and spices.

8. Greek Yogurt (Plain, Non-Fat)

¾ cup plain non-fat Greek yogurt ≈ 90 calories | ~15g protein. Greek yogurt is an excellent high-protein substitute, particularly for the lunch tuna servings. Use plain, unsweetened varieties only.

9. Tempeh

A fermented soy product, tempeh is denser and more nutritious than tofu, providing approximately 195 calories per 100 grams. Adjust your portion to match the tuna's calorie count. It has a nutty, savory flavor that works well with lemon juice and spices.

10. Canned Sardines

If you can eat fish but specifically dislike tuna, sardines in water are an excellent alternative with a similar calorie and protein profile. Drain well before measuring.