Substitutes for Tuna in Military Diet

Planning to start the Military Diet for the first time? Well, if you’re highly curious about following the military diet to lose 10 pounds in a week, you need to know completely about this diet. The Military diet is one of the trending diets that are quite simple to do. This diet lets you eat only a prescribed set of foods for 3 days a week. 

But, there may be a problem with this diet. Some people have allergies or aversions to certain foods and they cannot eat those foods for various reasons. What’s the solution for this? Don’t worry! The Military Diet permits its followers to use pre-approved substitutions for some foods. Aren’t you a Tuna fish lover? 

Being a prescribed food in the military diet, people can look for Substitutes for Tuna on Military Diet. Sticking to your strict military diet plan, you can still have your favorite foods as a substitute for Tuna. Without worrying that you may not get enough protein and omega-3 fatty acids if you don’t eat Tuna, we have come up with the best substitutions. Here is a big list of the best Military Diet Substitutes for Tuna. Have a glance!

Military Diet Substitute for Tuna

Tuna is one of the best foods that can be consumed in the military diet. As the military diet is a low-calorie diet, you may find Tuna in the list of prescribed foods. During Day 1 and Day 3, half a cup of Tuna must be consumed by the dieters as per the military diet plan. 

Substitutes for Tuna in Military Diet
Substitutes for Tuna in Military Diet, Source:

Tuna is a great source of Omega-3 Fatty Acids and Protein. But, not all people may love to eat Tuna fish. There could be various reasons for people not eating Tuna. It could be due to some allergic reactions, adverse medicinal reactions, aversions, health problems, dietary habits, and a lot more. 

Whatever the reason could be, you can still find a Tuna substitute without compromising the protein content and omega-3 fatty acids. There are several substitutes for canned tuna for vegans, non-vegetarians, and vegetarians. In general, 4 ounces of Canned Tuna [113 grams] comprises 131 calories and 29 grams of protein. The same amount of calories and protein will be available in the Tuna Substitute in Military Diet. Make sure that the Tuna substitute should measures and matches in calories but not the quantity or its size.

We have mentioned a plethora of Substitutes for Tuna on Military Diet in this post. Check it out!

Vegetarian Substitutes

Go through the list of the best vegetarian substitute for Tuna in the Military Diet. Check it out!

1. Cottage Cheese

Cottage Cheese is the only vegetarian substitute for Tuna that can be consumed in the military diet. A 3/4th cup of Low-Fat Cottage Cheese [165 grams] consists of 139 calories and 18 grams of protein. Cottage Cheese is a low-fat and high-protein food that can be used as a dip or spread in your military diet. You can add cottage cheese to various foods such as salads, vegetables, and fruits in your military diet. 

Make sure you intake the same amount of cottage cheese in the military diet. Cottage Cheese is a great source of protein that has fewer calories. It comes packed with multiple nutrients such as protein, fat, vitamin B12, Sodium, calcium, folate, and a lot more.

Vegan & Lactose-free Substitutes

People who are vegans and looking for lactose-free alternatives can go through the substitutes furnished below. Some of the major vegan and lactose-free substitutes for Tuna in the Military diet include Tofu, almonds, avocado, hummus, and peanuts. In this post, we have explained each alternative in a detailed manner. Check it out!

1. Tofu

Tofu is a perfect Tuna Substitute in Military Diet that helps people to lose weight in less time. Tofu is a plant-based protein food that can be added to several dishes such as salads, sandwiches, and other stir-fries. Tofu is a great source of protective antioxidants that aid in heart health. 

Tofu is a huge source of protein, fiber, zinc, calcium, Vitamin A, Vitamin E, Vitamin B1 & B2, and polyunsaturated fats. Three-fourth [3/4th] cup of regular Tofu [186 grams] consists of 143 calories and 15 grams of protein. As Tofu is extremely low in calories and fat, it is a perfect Military Diet Substitute for Tuna.

2. Avocado

Avocado is a great substitute for Tuna that offers various nutritional-rich benefits. Instead of Tuna, you can use half an avocado in your military diet to get similar benefits. Half an avocado [68 grams] consists of 196 calories and 4 grams of protein. 

Though Avocado is not very rich in protein, Tuna can be swapped with Avocado in your diet. The major benefits of avocado include lowering cholesterol levels, improving heart health, and regulating appetite. People who consume Avocado can find an increase in HDL [good cholesterol] levels in the body.

3. Almonds

Almond is another perfect vegan and lactose-free substitute for Tuna in the military diet. A single ounce of whole almonds [28 grams] consists of 164 calories and 6 grams of protein. Vegans can swap Tuna with Almonds in the military diet. Almonds help in reducing systolic blood pressure which eventually maintains good heart health. 

Almonds are extremely rich in various nutrients such as dietary fiber, magnesium, vitamin E, etc. It mainly reduces the risk of developing cholesterol in the body. You can add Almonds to your military diet during lunch on Day 1 and for dinner on Day 3. You can have an ounce of almonds so they can be a great filling for your body.

4. Hummus

Hummus is another perfect alternative to Tuna in the military diet. Just take 2 tablespoons of Hummus [34 grams] which comprises 196 calories and 4 grams of protein. You can take Hummus along with half an Avocado in your military diet to get enough calories. Hummus is a great source of fiber that helps in maintaining weight. Also, it helps in lowering the blood sugar levels in the body.

5. Peanuts

If you’re not a Tuna-loving person, you can simply replace it with the same amount of peanuts in your military diet. Peanuts are a great source of protein that has fewer calories. 30 grams of peanuts comprise 170 calories, 26 grams of protein, and 2.5 grams of carbohydrates. If you’re not interested in eating any of the vegan foods mentioned above, you can eat peanuts as the right substitute for Tuna.

Non-Vegetarian Substitutes

People who prefer non-vegetarian foods can go with fish and meat alternatives to Tuna. There is a slew of Substitutes for Tuna on Military Diet including fish, chicken, lamb, beef, pork, and a lot more. However, you need to consume a similar amount of calories in these Tuna substitutes. Here’s the list of perfect substitutes for Tuna on Military Diet that can be consumed by non-vegetarians. 

1. Fish

Pollock Fish is a perfect substitute for Tuna in the Military Diet. Pollock Fish is an excellent source of lean protein and low-saturated fats. In addition, it is a good source of selenium, vitamin B12, and phosphorous. Four ounces of cooked pollock fish [113 grams] consists of 133 calories and 28 grams of protein. 

2. Lamb

Lean Lamb is another great alternative to Tuna in the military diet. Just add 2.5 ounces of roasted lean lamb [71 grams] to your diet. 2.5 ounces of lamb comprises 139 calories and 19 grams of protein. A lamb has adequate healthy fats that aid in lowering bad cholesterol in the blood. As a result, it helps in reducing the risk of heart disease and strokes. In addition, Lamb has monounsaturated fats and Vitamin E.

3. Chicken

Chicken is an essential source of lean protein. Chicken is a great alternative to Tuna in the military diet. Chicken can be added to the diet in any form such as baked, grilled, boiled, etc. 3 ounces of skinless grilled chicken breast [85 grams] consists of 128 calories and 26 grams of protein. On Day 1, you can add chicken to your lunch as a perfect substitute for Tuna. The chicken breast comprises low-fat protein content that provides copious benefits. The nutrients present in chicken aid in increasing muscle mass, improving bone health and controlling appetite.

4. Sushi-grade Tuna

Sushi-Grade Tuna is another perfect substitute for Tuna in the military diet. Sushi-grade Tuna is highly nutritious and is rich in omega-3 fatty acids and vitamins A, D, and E. There are innumerable benefits of adding Sushi-grade Tuna to your diet. 3 Ounces of cooked Sushi-grade Tuna [85 grams] consist of 142 calories and 25 grams of protein. You can take grilled Sushi-grade Tuna in your lunch or dinner on Day 1 or Day 3.

5. Beef

Beef is a great Military Diet Substitute for Tuna that can be added to your lunch or dinner. 4 ounces of lean beef [113 grams] comprises 137 calories and 25 grams of protein. Beef is extremely rich in protein that aids in muscle growth and enhances muscle mass. Beef is a great source of iron and several other vitamins like B6, B12, Niacin, and Riboflavin. These essential nutrients help in reducing tiredness and exhaustion.

6. Pork Loin

Pork Loin is a juicy and tender meat that can be a perfect substitute to Tuna in the military diet. Pork is a great source of vitamins B12 and B6, zinc, and selenium. All these nutrients help enhance the immune system. Moreover, including pork in your military diet helps in maintaining a healthy balanced diet and lifestyle. 3 Ounces of Boneless Lean Pork Loin [85 grams] consists of 137 calories and 24 grams of protein.

7. Egg White

If you don’t want to include any of the foods mentioned above, you can prefer Egg whites in your military diet. Egg white is a rich source of protein. You can take egg white in any form such as boiled, baked, and scrambled. Along with Egg Whites, you can have some vegetables or simply make an omelet using prescribed spices. 1 cup of egg whites comprises 125 calories and 26 grams of protein. As Egg whites are rich in protein, it helps in muscle building and a healthy heart.

The Bottom Line

Well, this is everything you need to know about the Substitutes for Tuna in Military Diet. We have included Tuna alternatives suitable for Vegans, Vegetarians, and Non-Vegetarians. We hope these swaps help you in enjoying your military diet despite being strict. One thing is that you need to pick alternatives with an equal number of calories as the original food. Do you still have any queries? If so, let us know in the comments section. Visit our website frequently to learn more about the military diet.

Leave a Comment