Healthiest Condiments on The Military Diet

Pesto sauce
Angie Moore
Written by Angie Moore

The Military Diet is focused on losing weight and keeping it off by limiting the number of calories being eaten per day especially on the first three days of the week. The meal plan itself does not have any condiment added to the list of foods and would have no place for the first three days without compromising the target calorie count.

Natural Condiments

Do not fret though. Condiments can be taken during the last four days of the week, with moderation. There are a number of things to look for when choosing the right condiment to use while going through this type of diet.

What to look for?

  • Calorie count – as with most food items on the meal plan, the number of calories should be taken into consideration as this would have an impact towards the amount of food you can eat on a given day.
  • Nutrient content – the nutrient content should also be scrutinized as you need to make sure you are not consuming empty calories that will make you even hungrier later on.
  • Ingredients – the composition of the condiment should also be given a closer look as you would want to eat something that is as all-natural as possible. This ensures that you consume more nutrients.
  • Flavor – the most important factor, the taste must agree with your taste buds of course. There’s no use getting a low-calorie, high-nutrient condiment if you don’t like the taste.

What’s the ideal condiment?

Ketchup, mayonnaise, and store bought salad dressing are all out of the picture as they all have very high sugar content.  If you are a mayo lover, then try to look for one that is made with 100% olive oil as it will be healthier than normal mayo. If you have a pretty strong food processor, you can actually try to make your own mayo with natural ingredients.

Homemade salsa

Also, if you cannot eat salad without a dressing, you can try to make your own mix. Vinaigrettes made of olive oil are the healthier choice. Do check on fat-burning veggie options for the military diet for more information.

And finally, salsa is a natural substitute for ketchup. Chop up some tomatoes, onions and add a squeeze of lime to perk everything up.

Natural condiments

  • Guacamole is a pretty organic and fatty condiment and its use is not limited to Mexican cuisine. You can use it in a variety of ways and being made of avocado, it is full of the good fat that helps make you feel fuller.
  • Hummus – mostly made out of chickpeas, hummus can be partnered with pita bread or normal bread and can even be served on the side as a dipping medium. Hummus packs a lot of energy into one serving. Look for hummus that is made with olive oil not canola or soybean oil.
  • Pesto – stay away from store bought pesto, but if you must, look for one that is made with olive oil. If you will make a batch on your own, mix a few cups of basil leaf, garlic and olive oil into a food processor until well blended. You can dip bread or chicken in it, spread it on bread, mix it with cooked pasta, and even use it for cooking. It’s a versatile condiment that is full of antioxidants.
  • Hot sauce – hot peppers are a natural metabolism booster that makes you sweat after one bite. Make sure to look for brands that don’t have any added sugar and do not have high sodium content.

Condiments add body and flavor to food, making them more appetizing.


The best ones are those that have a high nutrient content, low calorie and still full of natural goodness, guaranteeing them a place in any diet.

For vegetarians, see our piece on vegetarian nutritious meals in the military diet for more options.

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.