How to Lose 19 Pounds With The Military Diet

Shed 19lbs in Two Weeks With The Military Diet

The Military Diet is meant for you to lose weight fast. The name of this eating routine lets you know everything: how to drop poundage in about fourteen days, lose *nineteen pounds (contingent upon the weight you have, the more you have the more you tend to lose).

Please note that this diet isn’t prescribed as a way of life, only for a crisis, an immediate event that you need to shed pounds for; such as a wedding, a reunion, a special vacation or an important date. Below you’ll find additional methods and resources to maintain your weight loss in healthy realistic manners.

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Furthermore, the menu for the eating regimen is held for only about fourteen days because it’s fairly regimented and doesn’t allow for snacks in between.

**As always check with your Doctor before starting any extreme diet plan. Results vary from person to person.

The Menu for the eating regimen below is to shed pounds in about fourteen days…After that it makes sense to refer to the below post for a more permanent and healthy lifestyle regimen which is much more practical, more easily maintained, contains super foods for health and vitality, immunity and resistance to disease.

7 Healing Superfood Powders for Optimum Health

To view the 3 day Military Diet please scroll below…

How to Lose Weight for Good in 2019


Breakfast: Dark espresso or green tea with lemon without sugar

Lunch: 2 boiled eggs, spinach cooked in salted water (as much as you like) and a cup of black beans, drained (watch the sodium).

Supper: 1 large trimmed steak broiled with a little olive oil, dark leafy lettuce or asparagus grilled or broiled.


Breakfast: Espresso or coffee or tea without sugar, 1 cup whole fat plain yogurt with chia seeds, and 5 walnuts.

Lunch: Grilled chicken breast or turkey, dark leafy lettuce or spinach/kale and tomato and red onion.

Supper: Cooked lean ham steak or lean poultry (as much as you need) with marinated red peppers and artichokes.

Make sure the vegetables are not soaked in oil.

Raw is always or lightly marinated in acv and light evoo (extra virgin olive oil).


A Better YOU in just 5 Days


Breakfast: Ginger tea without sugar, 1 spinach and egg frittata with avocado and tomato.

Lunch: 2 boiled eggs, dark leaf lettuce, kale or spinach, 1 tomato

Supper: cooked ham/poultry, turkey or halibut, snow peas or green vegetable (low carb)


Breakfast: Green tea no sugar, 1/2 grapefruit and 1 cup greek plain whole fat yogurt with berries

Lunch: 1 boiled egg, or tofu, cucumbers with balsamic, 100 g of hard cheddar

Supper: Vegetable barley soup or vegetable soup but light on the starches. Homemade is preferable so you can control the amount of starches and sodium in the soup.


Breakfast: Espresso or coffee without sugar, steel cut oats with black berries or blueberries.


Lunch: 2 boiled eggs, 1 tomato, mushrooms, broccoli, red peppers – your fill. Prepared raw or boiled or very little evoo. (extra virgin olive oil)

Supper: 1 grilled steak prepared with a little olive oil, bean salad (kidney beans, garbanzo beans, apple cider vinegar, 1 tsp. lite olive oil, tomato, lemon juice, red onion chopped, parsley, salt and pepper to taste)

grilling perfect steak


Breakfast: Dark coffee/espresso or tea of your choice without sugar

Lunch: broiled steak or lean poultry or bean burger with kale or arugula salad.

Supper: 2 boiled or scrambled eggs, 1 small sweet potato (boiled or microwaved) with 1/4 cup whole fat plain greek yogurt.

Make sure to eat the skin!




Breakfast: tea of your choice with lemon, without sugar

Lunch: 1 stack protein pancakes prepared with 2-3 tablespoons coconut oil, serving of mixed organic berries

Supper: one dinner picked by you from this menu

**You can substitute any of the veggies for other low glycemic vegetables such as:

  • brussel sprouts
  • broccoli
  • cabbage
  • cauliflower
  • celery
  • mushrooms
  • radishes
  • watercress
  • lettuce
  • eggplant

As long as you prepare it consciously avoiding saturated trans fats and frying.

Steaming, broiling, sautéing, and baking are the preferred methods. Or eating raw of course!

People have had also had lot of success with the 3 Day Military Diet.

Here it is below:

DAY 1:


1/2 Grapefruit
1 Slice of Toast
2 Tablespoons of Peanut Butter
1 cup Coffee or Tea (with caffeine)


1/2 Cup of Tuna
1 Slice of Toast
1 cup Coffee or Tea (with caffeine)


3 ounces of any type of meat
1 cup of green beans
1/2 banana
1 small apple
1 cup of vanilla ice cream



1 egg
1 slice of toast
1/2 banana


1 cup of cottage cheese
1 hard boiled egg
5 saltine crackers


2 hot dogs (without bun)
1 cup of broccoli
1/2 cup of carrots
1/2 banana
1/2 cup of vanilla ice cream

Lose Weight Faster on the Intermittent Diet



5 saltine crackers
1 slice of cheddar cheese
1 small apple


1 hard boiled egg (or cooked however you like)
1 slice of toast


1 cup of tuna
1/2 banana
1 cup of vanilla ice cream

If you want to keep losing weight on your days off too, here’s a menu plan to help you plan your 4 days OFF the Military diet: 1500 calorie diet plan. See below.

What to drink on the Military Diet:

Water is the best thing you can drink on the Military Diet.

So drink as much as you can! Artificial sweeteners aren’t good for you or your blood sugar, so try to avoid them.

The only artificial sweetener we recommend on the Military Diet is Stevia (in your coffee).

You can also drink as much caffeine free herbal tea as you want on the diet, but again, only use Stevia as a sweetener.

For coffee addicts: We really love (need) coffee too, so we understand why everyone has questions about coffee on the Military Diet! Caffeine withdrawal is no fun, especially when you’re already on a low calorie diet.

So here’s some good news… Black coffee has less than 5 calories per cup, so if you need to sneak in a cup here and there, just cut out the equivalent calories elsewhere. Do not add cream and sugar.

You can add Stevia if you like.

Four day off Menu Plan

For the best results on the Military Diet, we advise following a diet of 1500 calories or less on your days off. Most people will continue to lose weight on a diet of 1,500 calories per day as long as 1500 calories is less than what you burn per day. To calculate how many calories you burn per day, use the following rough guide:

Multiply your current weight by 12 = the calories you burn per day.

Pick and choose from these menu items for a 4 day off meal plan for the Military Diet. Choose one breakfast, one lunch, one dinner and two snacks for an approximate 1500 calorie per day diet plan.


(Choose ONE of the following per day):

Yogurt Parfait: 1 cup of plain yogurt layered with 1 cup mixed berries, 1/4 cup granola and 1 tablespoon of sliced almonds.

yogurt blueberries

Cheerful morning: 1 cup milk, 1 sliced banana and 1 cup cheerios. You can also eat 1 orange.

Egg on toast: 1 egg scrambled in 1 teaspoon butter on a slice of whole grain toast with tomato slices and 1/4 avocado sliced.

egg dish

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Bagel and lox: 1/2 whole-wheat bagel topped with 1 tablespoon cream cheese and 1 oz smoked salmon. Add thin tomato, cucumber and 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 and Berries: 2 whole grain waffles topped with 1/4 cup strawberries and 1/4 blueberries and 7 walnuts.

keto belgian waffles keto

Florentine Egg and English Muffin: scramble 2 eggs and 1 cup fresh spinach and eat on top of a whole wheat toasted english muffin.

Pear and Almond-Butter Toast: one slice of whole wheat toast topped with 1 tablespoon almond butter and 1 pear sliced.

Tomato-Basil Ricotta Toast: one slice of whole wheat toast topped with 1/3 cup ricotta cheese, 4 slices of tomato and fresh basil leaves.

Banana & Honey Smoothie: Blend (in a blender) 1 cup plain soy milk, 1 banana, 1 tablespoon honey, 2 tablespoons oatmeal and 1 tablespoon of flax seeds.

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Cheesy Omelette: 2 egg omelette with cheddar cheese.

Protein Power: 2 lean sausages, 1 soft boiled egg and a kiwi fruit

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(Choose ONE of the following per day)

Tuna Pita: Mix 1/2 can of tuna with 1/4 cup white beans, 1 teaspoon of olive oil and 1 teaspoon of lemon juice. Serve in a 4 inch whole-wheat pita with 2 leaves lettuce. Eat 1 cup of grapes on the side.

Protein Salad: Toss 2 cups lettuce, 1 cup chopped raw vegetables, 1 hard-boiled egg, 2 teaspoons of raisins and 2 teaspoons of almonds. Top with 2 teaspoons of balsamic dressing.

Mediterranean Plate: 1 piece of wholewheat pita bread stuffed with 1 ounce feta cheese, 1 cup of tomatoes, 6 olives, 1/4 cup hummus and 1 cup raw spinach drizzled with 1 teaspoon of olive oil and 1 teaspoon of lemon juice.

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Veggie Lunch: 1 cup of lentil soup with 1 slice of toasted whole wheat bread topped with 1 teaspoon pesto, 2 tablespoons shredded mozzarella and 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 sliced peppers & mushrooms, sautéed in 1 teaspoon olive oil. Serve with 1/4 avocado, sliced.

Tuna Walnut Greens: Toss 2 cups of 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 and Swiss Sandwich: 2 slices of whole grain bread with 1 teaspoon Dijon mustard, 5 slices of turkey, 1 pear sliced, 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 inside 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 salad greens. Stuff inside a whole wheat pita.

plant based jumpstart


(Choose ONE of the following per day)

BBQ Black Bean Burger and Slaw: 1 black bean burger cooked with 1 tablespoon BBQ sauce, served in a whole wheat bun.

You can eat the slaw in the burger or on the side. Mix 1.5 cups of shredded cabbage, broccoli, cauliflower and carrots with 1 tablespoon apple cider vinegar with 2 tablespoons of olive oil.

spicy cauliflower burger

Shrimp and Zucchini Pasta: Cook 2 ounces frozen or fresh shrimp with 1 clove of garlic, 1 cup chopped zucchini, 2 tablespoons chopped fresh basil and 1 tablespoon of olive oil. Serve on one cup of whole wheat pasta noodles of your choice.

Hot Peanut Chicken Wraps: Saute 2/3 cup of sliced chicken, 1/4 cup scallions, 2 tablespoons of peanuts, 1 tablespoon hot sauce and 1 cup of shredded cabbage, broccoli, cauliflower and carrot mix in cooking spray. Wrap all this in 2 whole wheat tortillas.

Sushi: 1 cup miso soup, 1 Tuna roll and a small seaweed salad.

Kohrabi sushi

Pepper Cilantro Fajitas: Cook 1 cup bell peppers (red, green or orange), 1/2 small onion and 1 tablespoon olive oil. Spread 1/2 cup refried beans on 2 whole wheat tortillas. Top with sauteed vegetables and cilantro.

Black Bean and Zucchini Quesadilla: Saute 1 cup chopped zucchini, 1/2 cup black beans, 2 teaspoons olive oil and 1 teaspoon of cumin. Place mixture on 2 whole wheat tortillas, sprinkle with 1/4 cup shredded cheddar. Fold in half and cook in a pan until the cheddar melts. Top with 2 teaspoons of salsa.

Tortilla and Cheese Chili: 1.5 cups of warm vegetarian chili topped with 2 tablespoons of chopped scallions, 8 broken tortilla chips, 2 tablespoons shredded cheddar. Eat with a side salad: 2 cups mixed greens and 1 tablespoon Italian salad dressing.

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Your Super

Florentine Goat Cheese Flatbread: Saute 4 ounces of chicken, 3 cups of baby spinach, 2 teaspoons of olive oil, and 1 garlic clove. Put all this on a piece of whole grain flatbread, topped with 1 ounce goat cheese. Bake at 350 degrees for 5 minutes or so.

Shrimp Fried Brown Rice: Saute 1 cup cooked brown rice, 1 tablespoon sesame oil, 1 tablespoon soy sauce, 1 garlic clove and 1 tablespoon grated ginger. Then add 3 ounces of precooked shrimp and 2 cups of bok choy. Saute another few minutes.


Cheese and Artichoke Pizza with side salad: Top a whole grain flatbread with 3 tablespoons spaghetti sauce, 1/2 cup canned artichoke hearts, 2 tablespoons parmasean cheese, 1/4 cup mozzarella and bake for about 10 minutes. The side salad is 3 cups mixed greens, 2 tablespoons pine nuts and 2 tablespoons of Italian salad dressing.

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Stuffed Chili and Cheese Potato: Top a baked potato with 1/2 cup of turkey or vegetarian chili, 1 cup cooked broccoli and 1/4 cup shredded cheddar.

Italian Sausage Pasta: Saute 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 topped with 1 tablespoon grated parmesan cheese.

Cajun Chicken With Rice: Sprinkle 1 teaspoon dried Cajun seasoning on 4 ounces of chicken breast. Bake or grill. Saute 1 clove of garlic, 1/2 cup chopped onion, 1 bell pepper, in 2 teaspoons of olive oil. Add 2 tablespoons of tomato paste and a few sprinkles of Tabasco sauce. Add 3/4 cup of precooked brown rice. Serve the chicken on top of the rice.

one pot chicken dirty rice


(Choose TWO of the following per day)

Fruit-and-nut bar

1 cup snap peas with 1/4 cup hummus

1 cup of cantaloupe with 1/2 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 Crispy rye crackers with 2 tablespoons of cream cheese

1 cup plain yogurt with 1 cup mixed berries

1/2 ounce raisins and 2 tablespoons soy nuts
14 almonds and an apple

1/2 cup sorbet 

1 ounce chocolate-covered almonds

100-calorie mini bag popcorn

1 ounce string cheese and 4 whole-grain crackers

3 cups air popped popcorn, nothing added


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lose weight with military diet