Introduction
This meal plan is designed to support your commitment to the 75 Hard program by focusing on clean, whole-food meals that fit naturally into a disciplined routine. The aim is to keep food simple, repeatable, and aligned with daily training and hydration goals, without relying on processed extras.
- Fuels two workouts a day with steady, balanced energy
- Supports high hydration targets and daily consistency
- Removes processed foods to keep nutrition focused and intentional
The 75 Hard Meal Plan: Complete 7-Day Guide is built around practical choices that support both performance and recovery. Meals are designed to be easy to prepare and realistic to follow across a full week.
- Includes simple breakfasts, lunches, dinners, and snacks
- Built around lean proteins, whole grains, vegetables, and healthy fats
- Helps reinforce structure and habit-building without complexity
You’re not guessing or second-guessing your food choices here. This plan gives you a clear path to follow, so you can stay focused, confident, and in control—knowing your meals are aligned with the challenge and working in your favour every step of the way.
75 Hard Meal Plan for 7 Days Straight
| Day | Meal | Details (metric, serving size or prep time) | Nutrition Highlights | Macronutrients (approx) |
|---|---|---|---|---|
|
1st |
Breakfast |
150 g Greek yoghurt + 30 g oats + 1 medium banana + 10 g almonds — 5 min prep
|
High in calcium, fibre and moderate carbs for workout fuel
|
Calories ~430 Protein: 23 g Carbs: 58 g Fat: 13 g |
|
|
Lunch |
120 g grilled chicken breast + ½ cup (90 g) cooked brown rice + 200 g mixed steamed vegetables — 20 min
|
Lean protein + complex carbs + micronutrients
|
Calories ~420 Protein: 38 g Carbs: 42 g Fat: 8 g |
|
|
Snack |
1 apple + 25 g natural peanut butter — ready
|
Good balance of fruit + healthy fats
|
Calories ~285 Protein: 8 g Carbs: 29 g Fat: 16 g |
|
|
Dinner |
150 g baked salmon + 250 g sweet potato (roasted) + 150 g broccoli — 30 min |
Omega-3s, complex carbs, vegetables for recovery
|
Calories ~885 Protein: 64 g Carbs: 57 g Fat: 44 g |
|
2nd |
Breakfast |
3 eggs scrambled + ½ avocado + 150 g spinach sautéed — 10 min
|
High protein, healthy fats, greens
|
Calories ~510 Protein: 27 g Carbs: 12 g Fat: 40 g |
|
|
Lunch |
120 g turkey breast strips + large salad (greens, cucumber, tomato) + 1 tbsp olive oil + ½ avocado — 15 min
|
Protein-dense and fat-rich for lower carb day
|
Calories ~540 Protein: 36 g Carbs: 12 g Fat: 40 g |
|
|
Snack |
30 g almonds + 100 g cottage cheese — no prep
|
Handy protein and healthy fats snack
|
Calories ~320 Protein: 20 g Carbs: 6 g Fat: 28 g |
|
|
Dinner |
150 g grilled lean beef + 200 g cauliflower mash + 1 tbsp butter — 25 min
|
Rich protein, low carb, good fats
|
Calories ~590 Protein: 63 g Carbs: 26 g Fat: 28 g |
|
3rd |
Breakfast |
2 slices whole-grain toast + 2 poached eggs + ½ avocado — 10 min
|
Balanced carbs + protein + fats
|
Calories ~520 Protein: 24 g Carbs: 46 g Fat: 26 g |
|
|
Lunch |
120 g shrimp sautéed + ½ cup (90 g) quinoa cooked + 200 g steamed veggies — 20 min
|
Lean seafood, whole grain, veggies
|
Calories ~430 Protein: 33 g Carbs: 44 g Fat: 9 g |
|
|
Snack |
150 g Greek yoghurt + 50 g mixed berries — ready
|
Probiotic dairy + antioxidants
|
Calories ~160 Protein: 16 g Carbs: 12 g Fat: 4 g |
|
|
Dinner |
Turkey burger (150 g patty) on whole-wheat bun + 200 g roasted carrots — 25 min
|
Balanced meal with lean protein and healthy carbs
|
Calories ~980 Protein: 61 g Carbs: 85 g Fat: 40 g |
|
4th |
Breakfast |
¾ cup (≈180 g) Greek yoghurt + 20 g walnuts + 1 tbsp chia seeds — 5 min
|
Healthy fats, proteins, fibre
|
Calories ~455 Protein: 26 g Carbs: 16 g Fat: 34 g |
|
|
Lunch |
150 g grilled salmon + 2 cups mixed greens + 1 tbsp olive oil + lemon — 15 min
|
Omega-3 rich and light on carbs
|
Calories ~515 Protein: 34 g Carbs: 6 g Fat: 38 g |
|
|
Snack |
2 boiled eggs + 100 g cherry tomatoes — 5 min
|
Quick protein + veggies
|
Calories ~190 Protein: 13 g Carbs: 5 g Fat: 14 g |
|
|
Dinner |
150 g minced lean beef stir-fried with 200 g zucchini + 1 tbsp olive oil — 20 min
|
Nutrient-rich, protein-focused, low-carb
|
Calories ~720 Protein: 49 g Carbs: 27 g Fat: 35 g |
|
5th |
Breakfast |
Smoothie: 1 banana + 30 g oats + 1 tbsp peanut butter + 200 ml almond milk + 1 scoop protein powder — 5 min
|
High-carb fuel morning for training
|
Calories ~520 Protein: 32 g Carbs: 62 g Fat: 16 g |
|
|
Lunch |
Plant-protein plus whole grain for sustained energy
|
Calories ~465 Protein: 27 g Carbs: 61 g Fat: 9 g |
|
|
|
Snack |
100 g mixed berries + 150 g Greek yoghurt — ready
|
Low fat, antioxidants, moderate carb
|
Calories ~190 Protein: 15 g Carbs: 18 g Fat: 4 g |
|
|
Dinner |
150 g baked cod + 250 g roasted sweet potato + 150 g spinach sautéed in 1 tbsp olive oil — 30 min
|
Lean fish, good carb, nutrient-dense greens
|
Calories ~945 Protein: 68 g Carbs: 64 g Fat: 41 g |
|
6th |
Breakfast |
Spinach omelette: 3 eggs + 150 g spinach + 30 g feta cheese — 10 min
|
Protein + greens + calcium
|
Calories ~500 Protein: 36 g Carbs: 6 g Fat: 36 g |
|
|
Lunch |
150 g grilled chicken + 1 cup (≈150 g) zucchini noodles + 1 tbsp garlic olive oil — 15 min
|
Low-carb, high protein lunch
|
Calories ~415 Protein: 44 g Carbs: 9 g Fat: 22 g |
|
|
Snack |
3 celery sticks + 1½ tbsp almond butter — ready
|
Light snack, healthy fats
|
Calories ~260 Protein: 6 g Carbs: 6 g Fat: 24 g |
|
|
Dinner |
150 g grilled steak + 200 g roasted Brussels sprouts + 1 tsp olive oil — 25 min
|
Protein and cruciferous vegetable combo |
Calories ~775 Protein: 59 g Carbs: 21 g Fat: 40 g |
|
7th |
Breakfast |
Smoothie bowl: ½ banana + 1 cup (≈150 g) mixed berries + 1 scoop protein powder + 200 ml almond milk, topped with 20 g granola — 5 min
|
Calories ~450 Protein: 34 g Carbs: 47 g Fat: 12 g |
|
|
|
Lunch |
120 g chicken quinoa bowl: ½ cup (90 g) cooked quinoa + ½ avocado + chunky salsa — 15 min
|
Moderate carbs, healthy fats, protein
|
Calories ~520 Protein: 34 g Carbs: 44 g Fat: 22 g |
|
|
Snack |
20 g mixed nuts + 1 small apple — ready
|
Convenient, balanced snack
|
Calories ~230 Protein: 5 g Carbs: 29 g Fat: 12 g |
|
|
Dinner |
120 g grilled tofu or fish + ½ cup (90 g) brown rice + 200 g stir-fried vegetables with 1 tbsp soy sauce — 20 min
|
Balanced end-of-week meal, moderate carbs
|
Calories ~780 Protein: 56 g Carbs: 44 g Fat: 32 g |
Conclusion
This 7-day menu gives you a clear, no-guesswork structure built around whole foods that support the discipline, hydration, and nutrition rules of 75 Hard. By cutting out processed foods, alcohol, and so-called “cheat meals”, you remove daily decisions and replace them with routine. Less thinking. More doing. No excuses. Stay sharp. Build momentum. Eat with purpose. Show up daily.
- Fuels two workouts a day without energy crashes
- Supports hydration goals by pairing meals with nutrient-dense foods
- Keeps nutrition simple, repeatable, and focused
Think of this plan as your weekly reset button. You can repeat the same menu each week, tweak portion sizes based on your energy needs, and rely on it as a steady base throughout the full 75 days. Some days will feel easy. Others won’t. That’s part of the deal—and the structure is what carries you through.
- Repeat weekly to build rhythm and consistency
- Adjust portions to match training intensity and goals
- Use the plan as a foundation, not a short-term fix
Stick with it long enough and the habits start to feel automatic. Meals become routine. Discipline becomes familiar. If you want extra guidance on staying locked in when motivation dips, explore how to stay consistent with your 75 Hard meals for 75 days for mindset tips and long-term strategies that help you keep showing up, one meal at a time.
