Military Diet Shopping List [Free Download]

The latest and most talked about diet, Military Diet is a diet that comes with 3 day diet menu which promises, you lose 10 pounds in 1 week. 

Though the menu is nothing you’d expect from a diet and far from conventional, many people have tried and lost a varying amount of weight on this 3 day military diet. 

The weight loss and dieting results seem to depend on factors such as the sex, age, metabolism, body composition, lifestyle, sleep quality, stress, and such.

While the end goal may be to lose 10 pounds following this diet, be sure to keep your pace and know the results can differ individually. 

If you haven’t gotten a full overview of this diet, we’ve talked more about it and its menu in this 3 day military diet post. Before you start your plan, read up on it, so you can get a good grasp on how it works. 

But if you just need a refresher, here is a quick overview.

3 Day Military Diet is a diet that promises a 10 pound weight loss in 1 week with their 3 day diet menu plan

So why does it not say 10 pounds in 3 days if the diet only lasts for 3 days? 

That’s because the diet actually lasts for 7 days.

The first 3 days come with a menu you need to follow, and the remaining 4 days have no diet plan other than you are to eat healthy meals.

For this to be a successful weight loss, you need all 7 days. 

Since diet menu is not catered to any diet preference or accommodates food allergies, you may substitute items on the menu that are off limits to you. For your convenience, we put together a list of 3 day military diet substitutions you can employ for your success on this diet. 

Also, many have asked for a military diet grocery list, so I have that here as a free download.

You can simply print it out and keep this shopping list handy at the store, so you can shop for everything you need for your first 3 days on the military diet.

Please note that the list below does not incorporate any substitutions.

If you need to sub some items, be sure to check out our list of the diet substitutions, so you can modify your list accordingly.  

Military Diet Shopping List

Military diet shopping list


  • 4 slices of whole grain toast 
  • 2 tbsp peanut butter
  • 10 saltine crackers

Fruits & Veggies:

  • 1 cup green beans
  • ½ cup carrots 
  • ½ cup broccoli 
  • 2 apples
  • 2 bananas
  • ½ grapefruit


  • 2 cans of tuna (no salt added. Avoid yellowfin and albacore tuna as they are higher in mercury than other canned tuna.) 
  • 3 oz of any meat
  • 3 eggs 
  • 2 hot dogs – no buns 


  • 1 cup cottage cheese
  • 1 slice cheddar cheese

Desserts & Drink:

  • 2 cup vanilla ice cream
  • 2 cups of coffee or tea

Although the shopping list above only covers for the first 3 days of the diet, it may be a great idea to buy some added quantities of some of the items you may use in the last 4 days.

For example, you may want to buy a few more apples for day 4-7 as they make a great snack with peanut butter. 

Green beans and carrots would be a nice side for grilled turkey dinner in those later part of the diet. 

At the end of your 7 days, be sure to come back and let us know your 3 day military diet experience and results.

Misato Alexandre


After making healthy living a priority, Misato lost over 20 lbs in less than 90 days. Instead of weight loss being a dreading experience, living the lifestyle of health and fitness granted her more happiness and joy than ever before. She co-founded Fitwirr to make health and fitness simple for everyone and share her tips through writing evidence-based articles on nutrition, weight loss, and exercise.

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