Eggs are a cornerstone of the Military Diet — usually 2 hard-boiled eggs per meal. But why eggs? Because:
They are rich in high-quality protein, which helps you feel full longer and preserves muscle mass.
Eggs have relatively low calories (about 70 calories per egg).
They contain essential nutrients like vitamin D, B vitamins, and choline.
Hard-boiled eggs are easy to prepare and portable, making them practical.
Full Military Diet Menu: Lose 3 Kilograms in 3 Days
Here’s the classic, day-by-day Military Diet menu, including breakfast, lunch, and dinner.
Breakfast:
1/2 grapefruit
1 slice of toast (white bread)
2 hard-boiled eggs
1 cup of black coffee or tea (no sugar)
Lunch:
1/2 cup of tuna (canned in water)
1 slice of toast
1 cup of black coffee or tea (no sugar)
Dinner:
85 grams (3 ounces) of any type of meat (preferably grilled or baked)
1 cup of green beans
1/2 banana
1 small apple
1 cup of vanilla ice cream (optional, adds about 100 calories)
Day 2
Breakfast:
1 slice of toast
1 hard-boiled egg
1/2 banana
1 cup of black coffee or tea (no sugar)
Lunch:
1 cup of cottage cheese
1 hard-boiled egg
5 saltine crackers
Dinner:
2 hot dogs (without bun)
1 cup of broccoli
1/2 cup of carrots
1/2 banana
1/2 cup of vanilla ice cream (optional)
Day 3
Breakfast:
1 slice of cheddar cheese
5 saltine crackers
1 small apple
1 cup of black coffee or tea (no sugar)
Lunch:
1 hard-boiled egg
1 slice of toast
Dinner:
1 cup of tuna
1/2 banana
1 cup of vanilla ice cream (optional)
Important Notes About the Menu
Drink plenty of water throughout the day — aim for 8 glasses minimum.
The ice cream portions are optional but are included in the classic plan. They add calories but help with cravings.
If you don’t eat meat or animal products, substitute with plant-based protein options like tofu or legumes, but be mindful the calorie count may change.
Avoid adding sugar, mayonnaise, or dressings unless specified — the focus is on keeping calories low.
What to Do During the Other 4 Days
The Military Diet is designed as a cycle:
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