Introduction
The 75 Hard Challenge is a mental toughness program designed to push your limits through strict daily tasks. While the challenge focuses on discipline, fitness, and mindset, nutrition plays a crucial role in success. Following a well-structured meal plan can help you maintain energy, fuel your workouts, and support recovery—all while staying compliant with the rules.
In this guide, you’ll discover:
✅ The diet rules for 75 Hard and how to pick the right meal plan.
✅ Sample meal plans for muscle gain, weight loss, and plant-based diets.
✅ Meal prep strategies to save time and stay consistent.
✅ A complete breakdown of what to eat for breakfast, lunch, dinner, and snacks.
✅ A grocery list to help you stay on track.
By the end of this guide, you’ll have everything you need to plan, prep, and succeed in the 75 Hard Challenge without second-guessing your meals.
What is 75 Hard and Why Do Meals Matter?
Overview of the 75 Hard Challenge
The 75 Hard Challenge is a 75-day mental toughness program created by entrepreneur Andy Frisella. Unlike traditional fitness challenges, 75 Hard is not just about physical transformation—it’s designed to build discipline, resilience, and mental strength.
To complete the challenge, you must follow these strict daily rules for 75 consecutive days:
✅ Follow a diet – You must commit to a structured eating plan with no cheat meals and no alcohol.
✅ Two 45-minute workouts per day – One must be outdoors, regardless of the weather.
✅ Drink 1 gallon of water (3.7 litres) – Staying hydrated is non-negotiable.
✅ Read 10 pages of a non-fiction/self-improvement book – Audiobooks don’t count.
✅ Take a daily progress photo – This tracks your transformation.
Miss one task? You start over from Day 1.
Why Nutrition is Crucial for 75 Hard
Your body is under constant physical and mental stress during the challenge. The right nutrition helps:
✔️ Fuel your workouts – You’re training twice a day, so your body needs sufficient energy from quality foods.
✔️ Boost recovery – Protein, healthy fats, and micronutrients aid muscle repair and reduce fatigue.
✔️ Maintain mental clarity – Proper nutrition keeps your brain sharp, preventing sluggishness and cravings.
✔️ Stay consistent – A structured meal plan eliminates guesswork, making it easier to stick to the program.
Since 75 Hard doesn’t prescribe a specific diet, you’ll need to choose a plan that aligns with your goals, lifestyle, and dietary needs. Up next, we’ll cover the diet rules and how to choose the best meal plan for you.
75 Hard Diet Rules: What You Need to Know
Is There a Specific Diet for 75 Hard?
Unlike traditional fitness challenges, 75 Hard does not prescribe a specific diet. Instead, you must choose a structured eating plan and stick to it for 75 days without exceptions. This means:
❌ No cheat meals – One indulgence means starting over.
❌ No alcohol – Even a single drink is off-limits.
✅ 100% adherence – Once you commit to a diet, you must follow it exactly.
Your chosen meal plan should align with your fitness goals, dietary preferences, and sustainability. The key is consistency—if a diet isn’t realistic for 75 days, it’s not the right choice.
Popular Diets for 75 Hard
Many participants follow well-structured diets to maximise results. Here are some common options:
| Diet Plan | Best for | Key Principles |
|---|---|---|
|
Keto Diet |
Fat loss, mental focus |
High fat, moderate protein, low carbs |
|
Paleo Diet |
Whole-food nutrition |
Focuses on lean meats, veggies, nuts, and seeds |
|
Whole30 |
Resetting eating habits |
Eliminates processed foods, dairy, sugar, and grains |
|
Muscle gain & recovery |
Emphasises lean meats, eggs, dairy, and protein shakes |
|
|
Plant-Based Diet |
Vegetarians & vegans |
Whole foods, legumes, nuts, seeds, and soy-based proteins |
|
Weight loss or maintenance |
Tracks calorie intake with portion control |
💡 Pro Tip: Choose a diet you can sustain for 75 days—avoid extreme restrictions that lead to burnout.
Why Cheat Meals and Alcohol Are Prohibited
You might wonder why cheat meals and alcohol are strictly off-limits. The reason? Mental discipline.
🚫 Cheat meals weaken self-control – The challenge is about building resilience, not indulging cravings.
🚫 Alcohol dehydrates you – Since you must drink a gallon of water daily, alcohol counteracts hydration.
🚫 Small slips lead to bigger failures – The all-or-nothing mindset reinforces accountability and consistency.
What’s Next? Choosing the Best 75 Hard Meal Plan
Now that you understand the rules, it’s time to find the best meal plan for your goals. In the next section, we’ll break down meal plans for muscle gain, weight loss, and plant-based diets—so you can pick one that works for you.
How to Choose the Best 75 Hard Meal Plan for You
The best diet for 75 Hard depends on your fitness goals, lifestyle, and dietary preferences. Whether you want to build muscle, lose weight, or follow a plant-based approach, your meal plan must be realistic, sustainable, and effective.
Here’s how to choose the right one for you:
1. Identify Your Fitness Goals
✅ Muscle Gain – You need a high-protein, calorie-dense diet to support muscle growth.
✅ Fat Loss – A calorie-controlled, nutrient-dense meal plan works best.
✅ Endurance & Performance – Focus on balanced macronutrients for sustained energy.
Once you define your goal, it’s easier to select a diet that aligns with it.
2. Example 75 Hard Meal Plans
Here are structured meal plans based on different fitness goals:
📌 75 Hard Meal Plan for Muscle Gain
Goal: Build lean muscle and strength with a high-protein, moderate-carb diet.
| Meal | Ingredients & Cooking Instructions |
|---|---|
|
Breakfast |
Scrambled eggs with avocado on sourdough toast – Scramble 3 eggs with a splash of almond milk and cook in a non-stick pan. – Toast 1 slice of sourdough and spread 1/2 mashed avocado on top. – Serve with a side of Greek yogurt and mixed berries. |
|
Lunch |
Grilled Chicken with Quinoa & Roasted Vegetables – Season 6 oz of chicken breast with salt, pepper, and garlic powder, then grill for 6 minutes per side. – Cook 1/2 cup quinoa according to package instructions. – Toss bell peppers, zucchini, and cherry tomatoes in olive oil, salt, and rosemary, then roast at 375°F for 20 minutes. |
|
Dinner |
Baked Salmon with Sweet Potatoes & Steamed Broccoli – Season a 6 oz salmon fillet with lemon juice, black pepper, and dill, then bake at 400°F for 12 minutes. – Roast sweet potato slices in olive oil at 375°F for 25 minutes. – Steam broccoli for 5 minutes and serve with tahini sauce. |
|
Snacks |
Protein shake (1 scoop whey + 1 banana + almond milk) Handful of almonds Cottage cheese with honey |
📌 75 Hard Meal Plan for Fat Loss
Goal: Reduce body fat while maintaining muscle with high-protein, low-carb meals.
| Meal | Ingredients & Cooking Instructions |
|---|---|
|
Breakfast |
Spinach & Mushroom Omelette – Whisk 2 eggs with salt and black pepper. – Sauté spinach and mushrooms in a non-stick pan for 3 minutes. – Pour eggs over the vegetables and cook until firm. |
|
Lunch |
Grilled Turkey Salad with Balsamic Dressing – Grill 5 oz turkey breast and slice. – Mix romaine lettuce, cherry tomatoes, cucumbers, and red onions. – Toss with olive oil and balsamic vinegar dressing. |
|
Dinner |
Baked Cod with Cauliflower Rice – Season 6 oz cod with paprika, lemon, and thyme, then bake at 375°F for 15 minutes. – Sauté riced cauliflower in garlic and olive oil for 5 minutes. |
|
Snacks |
Boiled eggs Cucumber slices with hummus |
75 Hard Meal Plan for Vegetarians & Vegans
Goal: Maintain strength and energy levels with plant-based proteins.
| Meal | Ingredients & Cooking Instructions |
|---|---|
|
Breakfast |
Chia Pudding with Almond Milk & Blueberries – Mix 3 tbsp chia seeds with 1 cup almond milk and refrigerate overnight. – Serve with fresh blueberries and flax seeds. |
|
Lunch |
Quinoa & Chickpea Salad with Tahini Dressing – Cook 1/2 cup quinoa and mix with canned chickpeas, spinach, and red peppers. – Drizzle with tahini, lemon juice, and cumin. |
|
Dinner |
Lentil Stew with Sweet Potatoes – Sauté onions and garlic, then add 1 cup lentils, diced tomatoes, and vegetable broth. – Simmer for 25 minutes and serve with roasted sweet potatoes. |
|
Snacks |
Almond butter with apple slices Plant-based protein shake |
✔ Adequate protein from plant sources
✔ Healthy fats from nuts and seeds
✔ Whole, nutrient-dense foods
3. How to Track Your Nutrition
📊 Use a food tracking app – MyFitnessPal or Cronometer can help you log meals.
📏 Measure portion sizes – Weigh food to ensure accurate intake.
🥦 Prioritise whole foods – Avoid processed snacks, even if they fit your macros.
Next Up: Meal Prep for 75 Hard
Now that you know what to eat, let’s make it easy to stick to. In the next section, we’ll cover meal prepping strategies to save time and stay consistent.
Meal Prep for 75 Hard: Save Time and Stay Consistent
Meal prep is the secret weapon for staying on track during 75 Hard. Since the challenge demands strict dietary discipline, preparing meals in advance eliminates decision fatigue, cravings, and last-minute unhealthy choices.
This section will guide you through:
✅ Why meal prep is essential for 75 Hard
✅ Step-by-step meal prep process
✅ Meal prep ideas for every meal
1. Why Meal Prep is Essential for 75 Hard
🔹 Saves time – No daily cooking or guessing what to eat.
🔹 Prevents slip-ups – Everything is pre-planned and within your diet.
🔹 Keeps nutrition on point – You control the ingredients, macros, and portion sizes.
🔹 Reduces stress – No last-minute food decisions.
If you fail to prepare, you prepare to fail—this is especially true for 75 Hard meals.
2. Step-by-Step Guide to 75 Hard Meal Prep
Follow this 5-step meal prep strategy to make the process simple and effective.
📌 Step 1: Choose Your Meals for the Week
Plan meals that align with your dietary choice (muscle gain, fat loss, or plant-based).
- Example plan: 3 meals + 2 snacks per day
- Rotate ingredients to keep meals interesting
- Batch-cook versatile foods (grilled chicken, roasted veggies, brown rice)
📌 Step 2: Create a Grocery List
Stick to whole, unprocessed foods. Your 75 Hard grocery list should include:
🛒 Protein – Chicken, fish, eggs, Greek yoghurt, lentils, tofu
🛒 Carbs – Quinoa, sweet potatoes, brown rice, oats
🛒 Fats – Avocados, nuts, seeds, olive oil
🛒 Veggies – Spinach, broccoli, bell peppers, carrots
🛒 Snacks – Almonds, hummus, boiled eggs, fruit
Tip: Shop with a list and avoid processed, packaged foods to stay compliant.
📌 Step 3: Batch Cook in One Go
🍳 Cook proteins in bulk – Grill chicken, bake fish, or scramble eggs.
🥦 Roast or steam veggies – Store them in airtight containers.
🍚 Prep carbs ahead – Cook a big batch of quinoa or brown rice.
🥗 Portion meals in containers – Ready-to-go meals save time and effort.
3. 75 Hard Meal Prep Ideas
Here are some easy, time-saving meal prep ideas for breakfast, lunch, dinner, and snacks:
🥣 Breakfast
✅ Overnight oats with almond butter and chia seeds
✅ Scrambled eggs with spinach and avocado
✅ Greek yoghurt with mixed nuts and berries
🥗 Lunch & Dinner
✅ Grilled chicken with quinoa and roasted veggies
✅ Baked salmon with sweet potatoes and steamed broccoli
✅ Lentil stew with brown rice and kale
🥜 Snacks
✅ Boiled eggs with cucumber slices
✅ Almonds and walnuts with dark chocolate
✅ Hummus with carrot and celery sticks
📌 Pro tip: Prep a mix of fresh meals and freezer-friendly options to stay prepared for busy days.
4. Staying Consistent with Meal Prep
❌ Avoid boredom – Rotate ingredients and try new seasonings.
✅ Use a meal prep schedule – Pick 1–2 days a week to prep.
🥡 Pack meals in portioned containers – Grab-and-go meals make life easier.
📅 Track your progress – Log meals in a food journal or app.
💡 Remember: The easier you make your meal prep, the more likely you are to stick with it!
Next Up: What to Eat on 75 Hard – Complete Meal Breakdown
Now that we’ve planned and prepped meals, let’s go deeper into specific meal ideas for breakfast, lunch, dinner, and snacks—including hydration and supplement tips.
What to Eat on 75 Hard: Complete Meal Breakdown
With 75 Hard’s strict dietary rules, choosing the right foods is crucial. You need meals that:
✔️ Support muscle recovery and energy
✔️ Keep you full and satisfied
✔️ Align with your chosen diet plan
✔️ Follow the no cheat meals, no alcohol rule
This section covers:
📌 Best meal ideas for breakfast, lunch, and dinner
📌 75 Hard-approved snacks to keep cravings in check
📌 Hydration and supplements for maximum performance
🥞 Breakfast Ideas for 75 Hard
Breakfast should be high in protein, nutrient-dense, and energising. Here are some quick and easy ideas:
High-Protein Breakfasts
✅ Scrambled eggs with avocado and smoked salmon
✅ Greek yoghurt with almonds, chia seeds, and blueberries
✅ Cottage cheese with walnuts and cinnamon
Low-Carb Breakfasts
✅ Omelette with spinach, mushrooms, and goat’s cheese
✅ Keto smoothie (almond milk, protein powder, peanut butter)
✅ Chia pudding with coconut milk and flaxseeds
Plant-Based Breakfasts
✅ Tofu scramble with turmeric, peppers, and spinach
✅ Overnight oats with almond butter and hemp seeds
✅ Vegan protein shake with banana, oats, and soy milk
📌 Pro tip: Prep breakfast in advance for busy mornings—overnight oats, boiled eggs, or smoothies work well!
🥗 Lunch & Dinner Ideas for 75 Hard
Every 75 Hard meal should include:
🥩 Protein – Chicken, turkey, fish, tofu, eggs, lean beef
🥦 Veggies – Leafy greens, cruciferous veggies, peppers, zucchini
🍚 Healthy Carbs – Brown rice, quinoa, sweet potatoes, beans
🥑 Healthy Fats – Avocado, olive oil, nuts, seeds
Balanced Meal Combinations
✅ Muscle-Building Meals
- Grilled steak with roasted sweet potatoes and asparagus
- Baked salmon with quinoa and sautéed kale
- Egg and turkey wrap (whole wheat wrap, avocado, spinach)
✅ Weight-Loss Meals
- Chicken breast with roasted Brussels sprouts and avocado
- Zucchini noodles with grilled shrimp and pesto
- Salmon salad with mixed greens and olive oil dressing
✅ Vegan & Plant-Based Meals
- Lentil curry with brown rice and steamed broccoli
- Chickpea and quinoa salad with tahini dressing
- Grilled tofu with stir-fried vegetables and sesame seeds
📌 Pro tip: Meal prep in batches to make lunch and dinner hassle-free.
🥜 75 Hard Snacks and Healthy Alternatives
Snacking is allowed as long as it follows your diet. Ditch processed foods and opt for nutrient-rich snacks.
✅ High-Protein Snacks
- Boiled eggs with sea salt
- Cottage cheese with flaxseeds
- Protein shake with almond butter
✅ Low-Carb Snacks
- Almonds and walnuts
- Celery with peanut butter
- Avocado with pink salt
✅ Plant-Based Snacks
- Hummus with cucumber sticks
- Roasted chickpeas
- Chia pudding with coconut flakes
🚨 Avoid: Processed snacks, added sugars, and anything non-compliant with your diet.
💧 Hydration and Supplements on 75 Hard
75 Hard requires drinking 1 gallon of water daily, so hydration is a non-negotiable rule.
Hydration Tips
✅ Carry a large water bottle to track intake
✅ Add electrolytes if working out intensely
✅ Drink herbal teas for variety
Supplements for 75 Hard: What to Consider
To support your workouts, recovery, and overall health, consider these 75 Hard-approved supplements:
Protein Powder (20-30g per serving, post-workout) – Helps muscle recovery and growth.
Creatine Monohydrate (5g daily) – Enhances strength and endurance.
Omega-3 Fish Oil (1000mg daily) – Supports brain function and reduces inflammation.
Magnesium (300-400 mg at night) – Helps with muscle recovery and sleep.
Multivitamin – Ensures adequate daily nutrients.
💡 Consult a healthcare provider before adding supplements to your routine.
📌 Pro tip: Avoid sugary drinks and alcohol—they’re not allowed on 75 Hard!
Next Up: Common Challenges and How to Overcome Them
Now that you know what to eat, let’s tackle real-life challenges—like eating out, handling cravings, and meal prep struggles.
Common Challenges and How to Overcome Them
Sticking to the 75 Hard meal plan isn’t easy—temptations, cravings, and social situations can throw you off track. But with smart strategies, you can stay committed.
Here’s how to tackle the most common challenges:
🍽️ Eating Out on 75 Hard
Dining out can be tricky since many restaurant meals contain hidden sugars, processed ingredients, or unhealthy fats.
How to Stay on Track:
✅ Check the menu beforehand – Pick a meal that aligns with your diet.
✅ Ask for modifications – Request grilled instead of fried, swap sides for veggies.
✅ Stick to whole foods – Choose lean protein, veggies, and healthy fats.
✅ Avoid dressings & sauces – They often contain added sugars or unhealthy oils.
📌 Example Order: Grilled chicken salad with olive oil & vinegar dressing.
🤤 Food Cravings & Cheat Meal Temptations
Let’s be real—75 days without cheat meals is tough!
How to Beat Cravings:
🚫 Don’t keep trigger foods at home – If it’s not there, you won’t eat it.
🥑 Eat more healthy fats – Avocado, nuts, and olive oil keep you full longer.
💧 Stay hydrated – Thirst can feel like hunger. Drink a glass of water first.
🥓 Increase protein intake – Protein helps curb cravings and stabilise blood sugar.
🍫 Find healthy alternatives – Love chocolate? Try cacao nibs or dark chocolate (85%+).
📌 Pro tip: Delay gratification – Tell yourself you can have it after 10 minutes. Most cravings pass!
⏳ Staying Consistent with Meal Prep
Meal prep is key to avoiding last-minute bad choices, but it can feel overwhelming.
How to Make Meal Prep Easier:
✅ Batch cook proteins – Grill chicken, bake salmon, or cook ground beef in bulk.
✅ Use simple recipes – Stick to 5-ingredient meals that are quick and easy.
✅ Pre-chop veggies – Store them in containers for easy use.
✅ Portion meals in advance – Pack lunch and dinner in containers for grab-and-go.
📌 Pro tip: Set a meal prep day (e.g., Sunday) and stick to it like a workout session!
75 Hard Grocery List: What to Buy and What to Avoid
A well-stocked kitchen makes sticking to your plan easier.
✅ What to Buy
Protein Sources
✔️ Chicken breast, turkey, lean beef, salmon, tuna
✔️ Eggs, Greek yoghurt, cottage cheese
✔️ Plant-based: Tofu, lentils, chickpeas, quinoa
Healthy Carbs
✔️ Sweet potatoes, brown rice, quinoa, oats
✔️ Whole wheat bread (if your diet allows)
✔️ Fruits: Berries, apples, bananas (moderation)
Vegetables & Healthy Fats
✔️ Leafy greens, bell peppers, broccoli, zucchini
✔️ Avocado, almonds, walnuts, olive oil
What to Avoid on 75 Hard (And Why)
🚫 Processed Junk Food: High in sugar and unhealthy fats, leading to energy crashes.
🚫 Refined Sugar: Spikes blood sugar, leading to cravings and weight gain.
🚫 Alcohol: Dehydrates the body, impairs recovery, and contradicts discipline.
🚫 Fast Food: Typically high in sodium, trans fats, and additives, which negatively impact performance and health.
🚫 Skipping Meals: Leads to low energy, poor recovery, and muscle loss.
The 75 Hard Challenge is about discipline and commitment—cutting these out will make you stronger physically and mentally.
📌 Pro tip: Read ingredient labels! Hidden sugars and processed oils sneak into many foods.
Final Tips for Success
✅ Meal prep ahead of time to avoid temptation.
✅ Stay hydrated—drink your full gallon daily.
✅ Stick to whole, nutrient-dense foods for sustained energy.
✅ Track progress and adjust meals if needed.
🔥 Ready to dominate 75 Hard? Download a printable meal plan and get started today!
FAQs About 75 Hard Meals
Participants must strictly follow a chosen diet with no cheat meals or alcohol, complete two 45-minute workouts daily (one must be outdoors), drink a gallon of plain water, read 10 pages of a non-fiction/self-improvement book, and take a daily progress photo.
The challenge is designed to build mental toughness and discipline, but it is physically demanding. Some people may find the intensity unsustainable or even harmful if they have underlying health conditions or don’t allow for proper recovery. It’s important to listen to your body and consult a healthcare professional before starting.
While there are no official statistics, anecdotal reports suggest that a high percentage of participants do not finish the challenge. The strict all-or-nothing nature means many people restart multiple times or give up before completing all 75 days. dolorum quidem ipsam eligendi, totam, facilis laudantium cum accusamus ullam voluptatibus commodi numquam, error, est. Ea, consequatur.
No, modifications are not allowed. The challenge must be followed exactly as designed, with no exceptions or adjustments.
Yes, while at least one workout must take place outside, you can do both workouts outdoors if you prefer.
Books must be non-fiction and focused on self-development, business, or entrepreneurship. Fiction does not count toward the challenge.
The challenge is designed to build mental resilience, so outdoor workouts must be completed regardless of the weather—no exceptions.
It’s recommended to have at least 3-4 hours between workouts to allow for proper recovery.
Your day starts when you wake up and ends when you go to bed. All tasks must be completed before sleeping.
If you fail to complete any task or violate a rule, you must restart the challenge from Day 1—there are no exceptions.
Yes, if you have any pre-existing health conditions or concerns, it’s best to consult a healthcare professional to ensure the challenge is safe for you.
Conclusion
Sticking to 75 Hard nutrition isn’t easy, but the results are worth it! With a structured meal plan, consistency, and smart meal prepping, you’ll fuel your body for success every step of the way.
To stay on track, download our free 75 Hard Tracker & Meal Planner—your ultimate tool for accountability and progress! ✅
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