3 Day Vegetarian Diet Plan and Menu for Losing weight Fast

Open any magazine or click any health site online and you will find an article on a diet program that the author vouches to give results. Such diet plans abound everywhere. Plus, the weight loss aspect will also be thrown in to tempt you to try it. Considering that you’re so spoilt for choice, it’s very important that you choose the right one for your specific needs. Any diet plan you choose should meet your dietary needs and should not harm your body in the long-term.

Diet plan for weight loss

Here’s the very popular 3-Day Diet or the Military Diet, if you want to lose weight. Your body gets a clean-up apart from the rapid weight loss you want. Before we move lets understand..

What is 3-Day Diet plan or Military Diet?

3 Day or Military Diet Plan is a short term low calorie diet plan which is followed for faster and short term weight loss; where in you can expect to lose 10 pounds a week easily. People who like to try this plan need to stick to the suggested fruits, proteins and other supplements very strictly in order to get desired results.

Fruits and Proteins required in this plan:

The menu plan of this diet includes vegetables, fruit, eggs, tea, coffee, toast and meat. This is where it differs from other diet plans which disallow dieters to eat bread or meat or both. You also need to drink 0.35 liters of water per day and add condiments like vinegar, soy sauce, salt, pepper, lemon, herbs and ketchup to your diet.

How does 3 day diet plan works:

Several plus factors go to make this diet plan a resounding success. First, it is a 3-day program that combines low calorie foods with carbs along with a chemically designed group of foods that boost your metabolism and impinge on your body to shed the flab.

Second, you need to follow the steps of the plan scrupulously for just three days and that’s all. After that, you can eat just what you want, but your intake of water should continue to be high and you shouldn’t overeat the wrong stuff on your “Cheat Days”.

Third, it is result-oriented, so you can see results really fast. That keeps your motivational levels high while you’re on this plan and after too. After your first week on this plan, you’ll be able to see significant results.

Lastly, if you need to shed weight really fast, you can depend on this plan to give you results.

The 3-Day Diet plan Process:

Day 1:


  • 1/2 grapefruit
  • 2 tbsp peanut butter
  • 1 slice of toast
  • Tea or coffee


  • 1 slice of whole wheat bread toast
  • 1/2 cup tuna with any caffeinated brew


  • 1 cup green beans
  • 1/2 banana
  • 85 gm of any type of meat
  • 1 small apple
  • 1 cup vanilla ice cream

Day 2:


  • 1 slice whole wheat bread toast
  • 1 egg
  • 1/2 banana


  • A slice of Cheddar Cheese or a cup of cottage cheese
  • 5 salty crackers
  • 1 hard-boiled egg


  • 1 cup broccoli
  • 1/2 banana
  • 1/2 cup carrots
  • 2 hot dogs
  • 1/2 cup vanilla ice cream

Day 3:


  • 1 slice Cheddar Cheese
  • 5 salty crackers
  • A small apple


  • 1 slice whole wheat bread toast
  • 1 hard-boiled egg


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

You needn’t go strictly by the above diet plan. If, for instance, you cannot source some of the above foods, they can be substituted by other foods, such as:

Instead of 1 slice of whole wheat bread toast, opt for any of these:

  • 1 ounce sunflower kernels
  • 1/2 cup whole grain cereals
  • 0.15 liters meal replacement shake
  • 1/2 high protein nutrition bar
  • 1/2 teaspoon flax seed in 1/4 cup low fat yogurt

Instead of 1 banana, choose any of these fruits:

  • 2 kiwis
  • 2 apricots
  • 1 cup papaya

Instead of peanut butter, try  these table spreads:

  • Soy butter
  • sunflower kernels
  • Sunflower seed butter

Instead of tuna, try these accompaniments:

  •  Cottage cheese
  • Tofu
  • Pumpkin seeds
  • Almonds
  • Flax seeds
  • Peanuts

Instead of hot dogs, try these sandwich fillers:

  • Veggie dogs
  • Half cup beans or lentils
  • Bratwurst

Instead of apples, try these fruits:

  • Plums
  • Grapes
  • Peaches

Instead of an egg, try these fortifiers:

  • 1 cup of milk
  • 1/4 cup of seeds or nuts
  • 1 chicken wing
  • 2 slices of bacon

Instead of vanilla ice cream, try these flavorings:

  • Banana flavored milk
  • Apple juice
  • Low fat yogurt

Instead of green beans, try these veggies:

  • Lettuce leaves
  • 3 cups of raw spinach
  • Tomato

Instead of carrots, try these veggies:

  • 2 cups of fresh spinach
  • 1 whole bell pepper

Instead of broccoli, try these nourishing veggies:

  • Cauliflower
  • Asparagus
  • Beets
  • Brussels sprouts

Instead of coffee or tea, try this drink:

  • Sugar free hot chocolate in hot water

Benefits of 3-day Diet Plan:

There are many benefits of getting on to the 3-Day Diet, such as:

  • It lowers your cholesterol levels. If you follow this diet plan to the letter, it can lose you 4.5 kg in just three days!! All you need to do is to follow this diet strictly.
  • By decreasing bad cholesterol levels, the 3-Day Diet plan lowers your blood pressure and results in being good for your heart.
  • If you need to lose weight in a hurry, this diet plan is perfect.
  • It is easy to follow, considering that you have substitute foods, so you don’t need to waste time with choosing foods laid down in the plan.
  • It is easy to cook with the foods suggested in the plan since they are easily available

What to consider in this plan:

Eat mindfully: This diet is usually effective, though weight loss may be temporary. Since it allows you to eat only 1000 calories a day, your metabolism is greatly reduced. So, when you finish the diet plan and get back to your usual eating habits, you put back the weight you lost. To avoid this, it’s best to follow a healthy diet routine after your 3-day diet plan is over.

Stay hydrated: You may suffer from diet pangs and exhaustion since your fiber needs are met with but your calorific intake is reduced. You could endure the diet pangs or drink a glass of fresh fruit juice without sugar. To get over the feeling of starvation, eat a handful of peanuts throughout the day and keep hydrated with water.

Keep off exercise: Do not exercise while on this diet, except for a brisk walk for about 15 minutes a day since you will feel very weak.

Health risks: You might also experience some health risks after going on this plan. For instance, you might have a lowered immunity, heart problems and increased weight. To avoid this, stick strictly to the program.

Food: Eat exact portions, never overeating nor under eating. Drink four glasses of water each day or orange juice. Instead of using cooking oil by the tablespoon, use cooking spray. You may use only salt, pepper and mustard for condiments, but you can use fresh lemon juice liberally. To bring flavor to your drinking water, or meat or fish, use lemon. End this diet when your three days are over, do not extend the time period.

Before and after your walk each morning, eat carbs as these foods will keep you healthy and energetic. Eat the maximum proteins at breakfast and lunch but at dinner, eat only a small quantity of lean proteins such as fish or chicken.

You may also like...

35 Responses

  1. Aliza Y says:

    (1) is there a specific amount of calories to eat after the diet plan is over?
    (2) is there a link to a ‘post military diet’ ?

  2. Isha says:

    Is it going to stay forever the same weight

  3. Pradip says:

    Can we continu this plan after three days progreem.

  4. Harpreet says:

    Hi I breastfeeding to my baby it’s safe if I countinuo this plan

    • Nikitha says:

      yes you can follow this plan even during breastfeeding as well. However remember after pregnancy many women gain weight for a certain period of time and to lose weight they follow some strict diet regime which may impact their child health. So ensure you are taking proper care of your baby health as well.

  5. Anonymous says:

    Is there something else I can substitute in the place of grapefruit?

    • Nikitha says:

      Take a glass full of water and add half teaspoon of baking soda into it and then drink it. This will work as a substitute for grapefruit

  6. Saloni says:

    Is there something else I can substitute in the place of meat as I’m pure vegetarian?

  7. Molly says:

    A substitute for peanut butter all other you said since it isn’t nearby ? And You sure it will work? I want yo fit in to my little hot dress.

  8. Pratham kaushik says:

    Hi I’m a 13 year old. I thought that this diet could really help me . I a bit much fat so would I really loose 5 to 10 pounds?

  9. Kristin says:

    Am on day 3 today and down 4 lbs! Am vegetarian so I will share what I supplemented 🙂
    For the tuna I will choose almonds (same amount), for the hot dogs I chose 1/2 cup black beans, as well as for the 85gm of any meat. I am a coffee drinker.. I have cheated and had coffee each day with 1 TBS of sugar free creamer. Rule breaker, I know 🙂

    • Movistar26 says:

      This is super helpful! I wonder why we can’t exercise while on the plan??

    • Sansha says:

      Hi Kristen,

      I read you can use stevia if necessary, so next time you won’t have to use the sugar 🙂 could you please help me with the number of almonds you replaced tuna with? An approximate number would be very helpful.

      Any other veggo substitute instead of black beans for the meat and bot dog? Qty would be very very helpful again. Thanks so much!

  10. Ghaidha says:

    Is there anything u prefer to eat instead of crackers?

  11. vidhya says:

    can i drink coffee and tea with low calorie sugar for this diet pls reply me soon ..middle of time got hungry what we eat plzzzzz reply me

  12. Sansha says:


    I’m hunting for the amount of vegetarian substitutes that can be had. Most sites just say use lentils etc etc, would anyone be able to help me with the quantities and easy options please??

  13. Mo says:

    im vegan what do i eat instead of 85gms of meat

  14. vishali says:

    I did this diet 4 times in a month. Being a vegetarian i added lentils and beans instead of meat and tuna. cottage cheese is better than paneer. I used lots of onion, chilli and coriander leaves with mint for garnish and to add volume to food. For example I diced a whole slice of brown bread and added to a masala made with onion chilli etc and topped with coriander leaves. tasted awesome! never felt hunger pang. I usually dont like icecream but relished it during the diet. I will be starting it all over again this week.

  15. HEENA SINGLA says:



  16. Alexis says:

    what i can i substitute the hot dogs with besides Veggie dogs beans or lentils Bratwurst because i don’t eat any of those..

  17. Madhuri says:

    Does this diet make you lose fat weight or just water weight? I Really Want to know.

  18. Deepika says:

    Is it advisable for teens as well?

  19. Sharene Lowndes says:

    Please advise portion sizes for vegetarian substitutes? Ie how many almonds in place of tuna? How much lentils instead of meat? Etc. Are you allowed alcohol like whiskey?

  20. Deepika says:

    What if we need to be strictly vegan? Is that even possible on this diet?

  21. Soni says:

    What can I have instead of grapefruit. And am I measuring lentils is after making or raw ? Is anyone can answer this for me

  22. madelin says:

    how much weight can you lose with this diet ??

  23. Vereena Rozeik says:

    Is there a substitute for the Cheddar cheese? Need a vegetable substitute.

  24. Darcy says:

    Is it possible to sub tempeh for tofu on this diet?

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.