The Military Diet Substitutions PDF
[Pages:4]The Military Diet Substitution Suggestions
Peanut butter Almond butter Soy butter Sunflower seed butter Pumpkin seed butter Humus
Eggs ? cup ground chicken or turkey Egg whites only 1-2 pieces of turkey bacon 2 small handfuls of nuts
Meat
Lentils/Beans Tofu Portobello Mushrooms
Hot dogs
Veggie dog (make sure high protein, less sugars) Tofu dog Soy dog Turkey dog
Apple Small pear Small plum Small peach
Grapefruit
You can substitute other fruits, such as an orange for a grapefruit if you do the following before eating the fruit:
1
Drink a glass of water with a small amount of baking soda (ie, ? teaspoon per 8 ounces of water)
Green beans
Lettuce 1 cup cooked spinach (raw= 2 cups) cooked kale
Carrots Beets Yellow bell pepper Jicama Celery
Broccoli Asparagus Cauliflower Brussel sprouts Kale
Cheddar Cheese Tofu cheese Nut Cheese Cottage cheese (1 cup per slice of cheddar)
Tuna Tofu Raw almonds Lean ground chicken meat Other fish (tilapia, crab meat, etc)
Toast Rice bread, toasted 6 small melba toast (whole wheat preferred) Steel cut oats (plain, ? cup cooked for each slice of toast substituted)
2
Saltine Crackers Melba toast Rice crackers Gluten free crackers
Vanilla Ice Cream Soy Ice Cream 2% Greek Style Plain Yogurt (mix with sugar or stevia and
vanilla extract) Frozen yogurt (less calories, so increase amount)
Cottage Cheese Nonfat Greek Style Yogurt (Plain) Vegan Cottage Cheese Tuna
NOTE: You can use Stevia in your coffee or tea, but stay away from all sugars and other sugar substitutes.
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