What's a good diet and workout plan for someone who lives in the barracks and pretty much only eats at the DFAC?

Your choices will be limited. First of all, do not skip breakfast..that will do nothing but promote unhealthy binge eating later in the day when you get hungry. Besides, eating on a regular schedule is one of the best things you can do on any type of nutrition plan. Depending on your DFAC, you will potentially get the most variety for breakfast. Don't be afraid to have eggs in the morning. More research is showing that the protein provided is one of the most bioavailable and the cholesterol concern may not be as bad a previously thought. You should, however, try to limit the added fats to your eggs. Minimize cheese and limit bacon, sausage patties and biscuits and gravy. You don't need to supplement your breakfast with those every morning. Pay more attention to the cold bar and stock up on fresh fruits. If you like cottage cheese, that can also be a good protein source, but be aware that most cottage cheese has a relatively high salt content. Take advantage of apples, oranges and bananas..these can be a good snack mid morning.

At other meals, do not go to the short order side very often. I know it may be boring, but baked chicken and fish dishes are probably your best choices, along with vegetable side dishes. I hate to say it, but pay some attention to the color tags that are supposed to be present for each entrée. You would be wise to avoid the "red tagged" foods most of the time and try to stick with the "Green" and some "Yellow" choices. If you find yourself tired of main line foods, you might do well to take advantage of cold sandwiches or potato bar if your DFAC offers those. Most DFACs will allow you to get a sandwich and then pop over to the main line to get vegetable side dishes instead of fries or chips.

I know salad bar can be boring, but it is also a way to get some fresh ingredients. Try to get spinach over iceberg lettuce and be creative with the toppings. I often find myself making taco salads with kidney beans, cheese and salsa with ranch dressing.

Military Athlete anything from their greek operator series is awesome, they also have a limited equipment plan. Meal wise it's all about doing the best you can with what you have and planning ahead.

It's hard to do at the DFAC I'm afraid. They ration your food. The only way I was able to maintain and stay fit was with BAS and meal prep. I wish I had a better answer for you. I even tried talking to nutrition and they just shove that government food pyramid crap down your throat.