Substitute for Apple in Military Diet

Looking for an Apple Substitute in Military Diet? If so, you are in the right place. The military diet is one of the strict calorie-restricted diets that permits people to eat only pre-approved foods for 3 days a week. The most common foods that don’t increase the calorie intake in the military diet include eggs, apples, bananas, carrots, broccoli, peanut butter, saltine crackers, and a lot more. 

For extreme weight loss in less time, people mostly prefer the military diet. But, people may have aversions to certain foods, allergies, medicinal reactions, and other issues with the pre-approved foods in the military diet. In that case, the military diet plan has a solution with it. 

Just look for a perfect replacement for the food that you have allergies or aversions. Apple is one of the healthiest fruit that keeps a doctor away. Still, some people don’t like eating apples due to various reasons. Such people can take a Substitute for Apple in Military Diet. In this article, we have compiled a list of the perfect Military Diet Substitutions for Apple. Check it out!

Substitute for Apple in Military Diet

The military diet is a 3-day diet that allows people to consume only restricted calories i.e., between 1000 to 1400 calories per day. Usually, apple is included in the military diet meal plan along with some other foods in limited quantity. 

Substitute for Apple in Military Diet
Substitute for Apple in Military Diet, Source:

People can take one small apple for dinner on Day 1 along with a cup of carrots, beans, and 3 ounces of meat. Even on Day 3, the dieters can take 1 small apple for breakfast along with a cup of black coffee or tea and a few saltine crackers. 

Apple is a great fruit that helps in promoting weight loss and improves heart health. In addition, eating apple improves gut health and diminishes the risk of heart strokes and high BP. One small apple [approximately 149 grams] consists of 78 calories and 0.4 grams of protein.

Apple is an excellent source of vitamin C and fiber. However, apples don’t have much protein content. As apples are very low in fat and cholesterol, people prefer taking an apple to maintain their weight. 

If you’re looking for a Military Diet Apple Substitute then, you can try some foods that offer similar calories and energy like the apple. Some of the perfect alternatives to apples in the military diet include peaches, plums, pears, grapes, apricots, etc. Get some detailed information about each apple substitute in the military diet. 

1. Peaches

Peaches are a great alternative to apples in the military diet. Peaches comprise high nutritional value and are considered a perfect fruit for healthy weight loss. A medium raw peach [150 grams] consists of 50 calories and 1 gram of protein.

Peaches are rich in vitamin C, vitamin A, carbohydrates, fiber, and potassium. Peaches help fight inflammation and lower the risk of heart disease, diabetes, and obesity. So, including peaches in your military diet is the right choice as a replacement for apples. 

2. Plums

Eating plums in the military diet renders a protective effect on heart health. Plums are rich in antioxidants and a variety of vitamins such as vitamin A, vitamin C, and vitamin K. Consuming plums regularly keep anxiety away and also reduces blood sugar levels.

Plums are another noteworthy Substitute for Apple in Military Diet. A cup of plums [165 grams] consists of 76 calories and 1.2 grams of protein. As plums are high in sugar, be careful with your intake of plums in the military diet. Try to consume the same calorie amount of plums just like the apple.

3. Grapes

Grapes are one of the significant Military Diet Substitutions for Apple. A cup of grapes [100 grams] consists of 67 calories and 0.6 grams of protein. Grapes are rich in plenty of vitamins such as vitamin A, vitamin C, and vitamin K. Grapes have less amounts of protein and fat. 

As grapes are high in natural sugar, make sure you consume them in less quantity. Grapes are rich in nutrients that enhance immunity power and promote heart health. As grapes are rich in potassium, it helps in balancing body fluids.

4. Zucchini

Zucchini is another Military Diet Apple Substitute that contains abundant vitamins and nutrients. Zucchini is extremely low in calories and reduces inflammation. Zucchini is a good source of vitamin B6 which helps regulate blood glucose. This vitamin plays a key role in reducing the risk of diabetes.

One large Zucchini [approx. 323 grams] consists of 54 calories and 3.9 grams of protein. Zucchini is a great fiber-rich food that helps in easy digestion. Zucchini can be consumed in any form boiled, cooked, and drained. Instead of an apple, you can happily take zucchini in your military diet meal. 

5. Dried Apricots

Dried Apricots is another great substitute for apple in the military diet. A cup of Dried Apricots [40 grams] comprises 96 calories and 1.4 grams of protein. Dried Apricots are rich in vitamin A, vitamin C, potassium, iron, and calcium. Dried apricots have a good amount of dietary fiber and sodium.

6. Pears

Pears are a noteworthy Apple Substitute in Military Diet and are considered a highly nutritious fruit. Pears have several anti-inflammatory properties that help in improving heart health and lowering the risk of diabetes. Pears are a good source of vitamin C, vitamin K, potassium, fiber, and antioxidants.

Eating pears as breakfast in the morning is the perfect time. A cup of pears [150 grams] consists of 87 calories and 0.6 grams of protein. Make sure you consume a similar number of calories same as an apple while eating pears in the military diet. 


Well, this is all you need to understand about the Apple Substitute in Military Diet. We hope this article has given adequate information about the perfect Military Diet Substitutions for Apple. Do you still have any queries regarding this topic? If so, let us know in the comments section. Stay tuned to our website for more articles related to the military diet food substitutions, meal plans, etc.

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