Military Diet Day 1: The Crunch Time

“Motivation is what gets you started. Habit is what keeps you going.” – Jim Ryun

At this point, you have already decided to start your very first day on the military diet. As you probably know by now, this is a diet that requires strict compliance for three consecutive days and is then followed by a regular four-day cycle. You may still feel excited or even great deal scared, but after the military diet day 1 you will know if this is the diet for you. Still, since you have already decided to try it out, why not go all the way and get the results you want?

In dieting principles, three days is considered as a very short time to be able to observe results that can be seen and felt. But in order to meet or exceed the objectives you have set for yourself, you must start with the first step.

Preparing for the first day

Any activity, no matter how long or short its duration will be, requires careful planning. This is essential when it comes to dieting. Something like “I will try this new diet tomorrow!” often leads to unsuccessful results. Curious on the food list? Check out our list of the food you need for the military diet for more information.

Preparing for the first day

Whenever you plan for your goals, you create a mindset that prepares you, both physically and emotionally to tackle what needs to be done. The success of any diet not only relies on the method itself, but how the individual prepares himself to do what needs to be done in order to accomplish the requirements of the diet and ultimately achieve the desired results.

The day one challenge

The challenge you have to endure for the first day will completely depend on your motivation, commitment, and other pre-existing factors that may hinder you from successfully completing the regimen. Most fitness experts and dieticians say that starting a diet is really the hardest part because it pushes the individual outside his or her comfort zone. This is true in both in terms of physical comfort and mental mindset.

See also: 3 Day Diet: Get Your Groove Back Fast

The first day of this diet will definitely be a huge adjustment for some who eat large portions and crave for a lot of food choices. This means you really need a lot of focus and drive to ace your first day.

The day one meal plan

Regardless of your current daily calorie intake, this diet will reduce your calorie count to within the 1250 to 1700 calorie/day range, with a maximum of 1500 for the ladies and 1700 for the gents. This carefully planned meal set has been proven to suppress hunger effectively without the elevated chances of crashing and depriving the body of the required nourishment.

Military Diet - Day 1 Meal PlanBear in mind that the military diet is one that requires compliance in order to work, so it is very important to follow these suggested meal sets to the letter – no ifs, no substitutes, and no omissions.

Mistakes to avoid

Your goal is to ace the day without tumbling down or being distracted by different factors aside from food. As previously mentioned, you should stick to all of the items listed on each meal. It is considered a big mistake when someone skips one or two parts of the meal, thinking that he or she is overloading on calories. The most skipped food component? Vanilla ice cream.

Health conscious people and overthinkers tend to skip this because it screams sugar rush and skyrocketing calories. These misconceptions are only true if you’ll eat more than what is recommended. If you can stay within the advised serving of just a cup, then you are good to go.

Substitution is another common mistake that happens on the first, or even on the second day. This happens when you replace the recommended food selections with choices that you like better. The result is miscalculated calorie content and increased sugar, with the worst case scenario being a failed dieting attempt. Almost all of the food choices in the given meal plans are often substituted incorrectly. The most common situation is the substitution of grapefruit with orange or another fruit.

Users may think that they are replacing a category, which is the fruit in the meal in this case. However, substitution actually results in the replacement and revamping of the entire calculation, nutritional value, and effectiveness of the diet.

Another bad case of substitution is the use of sweeteners. There is only one sweetener that is recommended to be used in military diet – Stevia. It is safe, and it doesn’t alter the calorie calculation, which is critical in this diet plan.


Breakfast is the most important meal of the day, and it will be your very first meal of this diet. This is why it is important to start well. Here is the most recommended meal set for the Day 1 breakfast.

  • One-Half Slice of Grapefruit
  • One Slice of Toast
  • Two Tablespoons of Peanut Butter
  • One Cup of Coffee or Tea

This breakfast plan is very simple to prepare and even simpler to consume. As a precaution, the only substitutions that can be applied to this meal set is the type of toast that you can eat. The ideal toast is whole wheat, but you can start with the classic toast. Do read on the benefits of coffee during the military diet to give you more insight.

Day 1

One most common mistake for the breakfast meal set is replacing grapefruit with orange or another similar fruit. There is something about the nutritional content and enzymes of the grapefruit that work wonders in this diet program. Combine those effects with the appetite suppressing feature of coffee and you have a very effective starting meal set. The peanut butter is placed in the meal set on purpose to take care of the required carbohydrates and starting calorie source.


Lunch can be challenging to those who prefer their lunch meals big and heavy. The lunch meal set for the military diet is often the lightest, giving you just enough calories to traverse the day without starving. If there is something easy about lunch meal plans, that should be the preparation needed for the entire meal. You can prepare this complete meal without breaking a sweat!

  • Half a cup of Tuna
  • One Slice of Toast
  • One Cup of Coffee of Tea

Tuna is the meat of choice for most of the meal plans under the military diet.

day one lunch

It is light, packed with nutrients, and is flavorful enough to stand on its own. It covers the protein requirement of the day, and when paired with a good carbohydrate source, such as toast, it provides enough fuel to help you through the day.


Finally, you are almost done for the day. Dinner is like a small feast in this meal plan when compared to the first two meals. It involves numerous food choices, as well as a very unlikely dessert that is considered forbidden in other diets.

  • About 3 ounces of Meat
  • One Cup of Green Beans
  • One-half Ripe Banana
  • One small Apple
  • One Cup Vanilla Ice Cream

The dinner meal plan is still a very modest serving of food choices, but it offers enough flavor to stand out compared to blander diets.

Day 1 dinner

If you like tuna, you can have a repeat serving. However, chicken and steak are highly recommended meat options.

Don’t forget to hydrate

Hydration is very important, especially on the first day. Because your body is still in the process of adjusting to this new meal scheme, you should ensure that you are taking more than enough water. Your water intake should be regular and should amount to at least seven to eight glasses throughout the day. This is on top of the amount of coffee that you’ll consume within the day. Aside from an appetite suppressing effect, coffee also has a diuretic effect, which promotes frequent urination. This means that you have to replenish fluids to prevent dehydration.

Don't forget to hydrated

Aside from hydration, drinking a sufficient amount of water also stabilizes digestion while also preventing constipation and improving your circulation. It promotes healthier and clearer skin, and you’ll be surprised at how it also clarifies the mind. If you can’t get enough of your coffee, the maximum recommended daily allowance is five cups, which covers one cup for each of the three meals plus two cups in between meals. However, you are only allowed to consume black coffee sweetened with Stevia.

Day one post-evaluation

If you have successfully completed the first day without frills and inconsistencies, you should congratulate yourself for surviving what is considered to be the toughest day in this 3-day diet scheme. Some may find it easy, but often, there are still others who will encounter a struggle. If your day went a little bit rough and you found yourself deviating a bit, evaluate the points that need to be improved or corrected so you can avoid them on the next days and succeeding cycles.

Woman taking measurements of her body

Your best ally and worst enemy both come from within, so you better check and prepare your game plan for the next two days. Remember that this is not a one-time attempt; you can always continue the cycle and improve each time you start the 3-day diet period to ensure continuous enhancement. At this point, you can now evaluate if you can sustain the military diet for the long term. If there are some misses that take away from the hits, that’s alright as long as you are aware of the areas of improvement.


Day 1 is considered as the hardest day in the military diet. However, if you can go beyond this tough challenge, you are in for a brief yet amazing transformation of losing weight and feeling great at the same time. As long as you will follow the rules and combine this with the perfect attitude, you definitely got this.

About the author

Angie Moore

Angie Moore

Angie brings a mix of knowledge and experience in diet creation and fitness best practices. With Kansas State University‘s bachelor’s degree in dietetics and over 7 years of experience working with thousands of clients to better their life, Angie is passionate about your health and well-being. She is also a well-known foodie, having published a few books about diets that work. For most of the time, you can find her in the gym working out with friends and clients, pushing them for top results and fulfilled life.