Usually, the military diet includes toast, canned tuna, eggs, apples, bananas, cheese, and cottage cheese. Then there are saltine crackers, hot dogs, vanilla ice cream, peanut butter, tea, coffee, and grapefruit. If you don’t match with that food, you can change it into these military diet substitutions.

1. Substitute for lean meat

The military diet calls for lean meat, although it doesn’t specify the type.

Only need 4 ounces (113 grams) of turkey, lean beef, and lean pork provide 130-138 calories and 22-26 grams of protein.

– Vegetarian/vegan alternative

Lentils, cooked, 1/2 cup (100 grams): 116 calories, 9 grams protein.

Pinto beans, cooked, 1/2 cup (86 grams): 123 calories, 8 grams protein (17Trusted Source)

Shiitake mushrooms, cooked, 1 cup (145 grams): 81 calories, 2.2 grams protein.

Tofu 1/2 cup (124 grams): 94 calories, 10 grams protein.

Shiitake mushrooms are very low in protein, and other plant foods contain less than half the protein as 4 ounces (113 grams) of lean meat.

2. Substitute for hot dogs without buns

Two low-fat, breadless hot dogs — a common item in military diets — provide 160 calories, 14 grams of protein, and 11 grams of fat.

– Meat-based alternative

Turkey sausage, 1.5 sausages (68 grams): 150 calories, 8 grams protein, 12 grams fat.

Chicken sausage, 1.5 sausages (68 grams): 150 calories, 10 grams protein, 11 grams fat.

– Vegan alternative

Vegan sausage, meatless, 1 sausage (70 grams): 163 calories, 14 grams protein 10 grams fat.

Black beans, cooked, 3/4 cup (129 grams): 170 calories, 11 grams protein, 1 gram fat.

Lentils, cooked, 1/3 cup (149 grams): 173 calories, 13 grams protein, 0.5 grams fat.

When using sauces, it is important to check the packaging to avoid gluten, lactose, or certain food allergens.

Beans and lentils are less processed and contain the same amount of protein per serving.