Military Diet (including substitutions)

posted in Food & Drink on 3/21/2016

Substitutes
Coffee: caffeinated tea
Grapefruit: cup of water + 1/2 tbsp baking soda
Peanut Butter: almond butter, pumpkin butter, soy butter, sunflower seed butter, hummus or bean dip

Bread: 1/8 c sunflower seeds, 1/2 c whole grain cereal, 1/2 high protein bar, 1 tortilla or 2 rice cakes

Substitute
Coffee: caffeinated tea
Bread: 1/8 c sunflower seeds, 1/2 c whole grain cereal, 1/2 high protein bar, 1 tortilla or 2 rice cakes

Tuna: piece of grilled sushi grade tuna, cottage cheese, chicken, tofu, almonds or peanuts, very lean meat but fish is preferable

Substitutes
Meat: lentils, beans, tofu
Green Bean: same CALORIE amt lettuce, tomatoes, spinach
Banana: 2 kiwis, 1 cup of papaya, 2 apricots, plums, grapes or apple sauce
Apple: plums, peaches, grapes, zucchini, pears or dried apricots
Icecream: 1 cup fruit flavored yogurt, apple juice, or almond milk

Substitutes
Bread: 1/8 c sunflower seeds, 1/2 c whole grain cereal, 1/2 high protein bar, 1 tortilla or 2 rice cakes

Eggs: 1 cup milk, 1 chicken wing, 1/4 cup seeds or nuts, or 2 slices bacon

Banana: 2 kiwis, 1 cup of papaya, 2 apricots, plums, grapes or apple sauce

Substitutes
Cottage Cheese: PLAIN Greek yogurt, ricotta cheese, cheddar cheese, eggs, or ham

Saltine Crackers: Rice cakes or any other cracker with equal calorie value (13 cal per cracker)

Eggs: 1 cup milk, 1 chicken wing, 1/4 cup seeds or nuts, or 2 slices bacon

Substitute
Hotdog: turkey/soy/tofu dogs, bratwurst, lunch/deli meat, beans, lentils

Carrot: Squash, parsnip, beets, celery, peppers

Broccoli: Cauliflower, spinach, brussel sprout, asparagus

Icecream: 1c fruit flavored yogurt, apple juice

Banana: 2 kiwi, 1c papaya, 2 apricots, plums, grapes, apple sauce

Substitutes

Cheddar Cheese:

Eggs, cottage cheese, ham, soy cheese, soy milk, cabbage or tofu

Saltine Crackers: Rice cakes or any other cracker with equal calorie value (13 cal per cracker)

Apple: plums, peaches, grapes, zucchini, pears or dried apricots

Substitute
Tuna: piece of grilled sushi grade tuna, cottage cheese, chicken, tofu, almonds or peanuts, very lean meat but fish is preferable

Icecream: 1c fruit flavored yogurt, apple juice

Banana: 2 kiwi, 1c papaya, 2 apricots, plums, grapes, apple sauce

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