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75 Hard Meal Plan

The 75 Hard Program is as much about mental fortitude as it is about physical transformation. Crafting and adhering to a meal plan is a pivotal aspect of this journey.

75 Hard Meal Plan: A Guide to Fueling Success

75 hard meal plan

The 75 Hard Challenge, popularized by Andy Frisella, is not just about physical transformation; it’s about developing the mental toughness to accomplish any goal.

While the program dictates daily workouts, progress photos, reading, and no alcohol or cheat meals, it does not provide a specific meal plan.

So, the question that frequently arises is, "What should my 75 Hard meal plan look like?" Let’s dive in.

Understanding the 75 Hard Program

75 hard challenge rules

The 75 Hard Program has several rules that participants must follow for 75 consecutive days.

The most notable for our purposes is the strict diet. The rules state that you must follow a diet with no cheat meals or alcohol.

The type of diet, however, is up to the individual.

Whether it's keto, vegan, paleo, or any other plan, the key is sticking to it diligently for the entire 75 days.

Crafting Your 75 Hard Meal Plan


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Creating a meal plan for the 75 Hard Challenge requires discipline and a clear understanding of your dietary goals.

Here’s a step-by-step guide to help you through the process:

Determine Your Dietary Path

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As mentioned, 75 Hard doesn't mandate a specific diet, so it's essential to choose a plan you believe you can adhere to for the duration.

It could be low-carb, Mediterranean, Whole30, or any other diet that aligns with your health goals.

Calorie Counting

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While not obligatory, it’s a good idea to be aware of your caloric intake.

If weight loss is a goal, you'll want to ensure you're in a caloric deficit. Conversely, if muscle building is the aim, a surplus might be in order.

Prioritize Protein

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Regardless of the diet you choose, make sure to include ample protein. It not only supports muscle growth and repair but also keeps you full, aiding in hunger management.

For those with specific tastes, looking into high protein foods for picky eaters can make sure you meet your nutritional needs without losing out on taste.

Stay Hydrated

how much water should you drink per day

The challenge also necessitates a daily intake of a gallon of water. Proper hydration supports metabolism, muscle function, and overall well-being.

Plan Ahead

75 hard challenge weekly calendar

Having a weekly meal plan and prepping in advance can make a world of difference. It removes daily decision-making, reducing the chances of straying from your diet.

Sample 75 Hard Meal Plan

To give you an idea of what a day might look like, here’s a balanced sample meal plan:

  • Breakfast: Scrambled eggs with spinach and feta cheese, a slice of whole grain toast, and a serving of Greek yogurt with berries.
  • Mid-morning Snack: A protein shake or a handful of nuts.
  • Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, olives, and a vinaigrette dressing.
  • Afternoon Snack: Hummus with carrot and cucumber sticks.
  • Dinner: Pan-seared salmon, quinoa, and steamed broccoli. A side salad with mixed greens.
  • Evening Snack (if needed): Cottage cheese with a sprinkle of chia seeds and a drizzle of honey.

Tips for Staying on Track

75 hard tip for staying on track

Diversify Your Meals

While it's useful to have a routine, don't get stuck eating the same thing daily. Diversification ensures you get various nutrients and keeps boredom at bay.

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Log Your Intake

Use apps like MyFitnessPal or Cronometer to track what you’re consuming. It keeps you accountable and provides insight into your nutritional intake.

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Stay Inspired

Follow others who are on the 75 Hard journey. Sharing experiences, recipes, and challenges can be motivating.

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Listen to Your Body

If you're feeling particularly hungry or fatigued, re-evaluate your meal plan. It might need some adjustments to better support your activities.

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Reward Yourself (non-food)

Celebrate milestones along the way, be it a week completed or half-way mark.

Buy a new book, take a spa day, or indulge in something that brings you joy but doesn't derail your progress.

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In Conclusion

tips for 75 hard diet

The 75 Hard Program is as much about mental fortitude as it is about physical transformation.

Crafting and adhering to a meal plan is a pivotal aspect of this journey.

Remember, the goal is to emerge from these 75 days with a stronger mindset, enhanced discipline, and a body that's been nourished and cared for.

Your meal plan, thus, is your ally in this transformative challenge. Stay committed, plan ahead, and let every bite propel you closer to your goals.

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