- Janet V. Kee
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Alternative Food for Military Diet Substitution
The military diet claims to help you lose (4.5 kg) in a week, and the military diet also offers detailed instructions on what, when, and how much to eat on the military diet. Before you look for military diet substitutions, consider the essence of this diet first.
The military diet allows food substitution and lists several trade-offs for each food item.
Foods often replaced in the military diet are fish, meat, and eggs which are rich in protein. Although the alternative is naturally gluten-free, there is a risk of cross-contamination.
If you must avoid gluten, be sure to check the labels that state your food is gluten-free.
– Substitute for canned tuna
Military diets often prescribe 4 ounces (113 grams) of canned tuna. This amount usually contains 131 calories and 29 grams of protein.
Tuna sushi, cooked, 3 ounces (85 grams): 142 calories, 25 grams protein.
Fish (pollock), cooked, 4 ounces (113 grams): 133 calories, 28 grams protein.
Pork loin (sirloin, chops, boneless, lean), roasted, 3 ounces (85 grams): 137 calories, 24 grams protein.
Lean lamb, roasted, 2.5 ounces (71 grams): 139 calories, 19 grams protein.
Ground beef, 97 percent lean, 4 ounces (113 grams): 137 calories, 25 grams protein.
Chicken breast, skinless, grilled, 3 ounces (85 grams): 128 calories, 26 grams protein.
– Vegetarian alternative
Low-fat cottage cheese, 3/4 cup (165 grams): 139 calories, 18 grams protein.
Vegan and lactose-free alternative
Tofu 3/4 cup (186 grams): 143 calories, 15 grams protein.
Almonds, whole, 1 ounce (28 grams), or about 23 nuts: 164 calories, 6 grams protein.
Half an avocado (68 grams) and 2 tablespoons (34 grams) of hummus: 196 calories, 4 grams protein.
This serving size of tofu provides the same calories.
Almonds and avocados are not particularly rich in protein, so they are not ideal substitutes for tuna.