75 Hard Diet Plan: Meal Ideas, Recipes & Complete Nutrition Guide
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.
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🔥 75 DAYS • NO CHEAT MEALS • NO EXCUSES
The 75 Hard Challenge isn't just another fitness trend—it's a mental toughness program disguised as a physical challenge. Created by entrepreneur Andy Frisella, this 75-day crucible demands unwavering discipline across five daily tasks, with the diet component often being the make-or-break factor.
Here's the reality: most people don't fail 75 Hard because they can't do two workouts or drink a gallon of water. They fail because they didn't have a solid meal plan. One moment of weakness, one "just this once" cheat meal, and you're back to Day 1.
This guide gives you everything you need to dominate the nutrition side of 75 Hard: complete meal plans, 50+ recipe ideas, a comprehensive grocery list, and the mental strategies to stay locked in for all 75 days.
75
Days Straight
0
Cheat Meals
0
Alcohol
128
Oz Water/Day
2
Workouts/Day
Understanding the 75 Hard Diet Rules
Before diving into meal plans, let's be crystal clear on what 75 Hard requires:
⚠️ The Non-Negotiable Diet Rules
- Follow a diet — ANY structured eating plan you choose
- Zero cheat meals — If it's outside your plan, it's a restart
- Zero alcohol — Not a single drink for 75 days
- One gallon of water daily — Plain water only (128 oz)
Miss any of these? You restart from Day 1. No exceptions.
The genius of 75 Hard is that you choose your diet. This isn't about following someone else's plan—it's about proving you can commit to your plan with zero deviation. That's the mindset shift that makes this challenge transformative.
Step 1: Choose Your Diet Framework
Your first decision is selecting a diet you can realistically follow for 75 consecutive days. Click each option below for specific guidance:
💪 High-Protein
🥑 Keto
🥩 Paleo
🫒 Mediterranean
🌿 Whole30
📊 Calorie Counting
High-Protein Diet for 75 Hard
The most popular choice for 75 Hard participants, especially those combining the challenge with strength training or HYROX training.
The Rules:
- Consume 1g protein per pound of bodyweight daily
- Prioritize whole food protein sources
- Balance with complex carbs and healthy fats
- No processed foods or added sugars
Daily Macro Split: 40% protein, 35% carbs, 25% fat
Learn more in our Ultimate Guide to High-Protein Meal Prep.
Keto Diet for 75 Hard
Excellent for fat loss but requires strict carb management. Be prepared for the "keto flu" in the first 1-2 weeks.
The Rules:
- Keep net carbs under 20-50g daily
- High fat intake (70-80% of calories)
- Moderate protein (15-20% of calories)
- No grains, sugar, most fruits, or starchy vegetables
Daily Macro Split: 75% fat, 20% protein, 5% carbs
Challenge: Keto is strict—a single high-carb meal kicks you out of ketosis. This makes it both powerful for discipline-building but risky if you slip.
Paleo Diet for 75 Hard
Eat like your ancestors—whole, unprocessed foods only. Great for eliminating decision fatigue.
The Rules:
- Yes: Meat, fish, eggs, vegetables, fruits, nuts, seeds
- No: Grains, legumes, dairy, refined sugar, processed foods
- Focus on food quality over calorie counting
- No artificial sweeteners or additives
Why It Works for 75 Hard: Clear yes/no food lists eliminate gray areas. You either ate paleo or you didn't—simple.
Mediterranean Diet for 75 Hard
One of the most sustainable and well-researched diets. Excellent for long-term health markers.
The Rules:
- Abundant: Vegetables, fruits, whole grains, olive oil, fish
- Moderate: Poultry, eggs, cheese, yogurt
- Limited: Red meat, sweets
- Zero: Processed foods, refined grains, added sugars
Pro Tip: Define your specific rules upfront. "Mediterranean-ish" isn't a diet—write down exactly what you will and won't eat.
Whole30 for 75 Hard
An elimination diet that removes inflammatory foods. Naturally aligns well with 75 Hard's no-cheat-meals philosophy.
The Rules:
- No added sugar (real or artificial)
- No alcohol (already required by 75 Hard)
- No grains, legumes, or dairy
- No carrageenan, MSG, or sulfites
- No recreating baked goods or treats
Perfect Pairing: Whole30 is normally 30 days. Doing it for 75 days during 75 Hard creates compounding discipline.
Calorie Counting for 75 Hard
Maximum flexibility if you want to include any food—as long as you hit your numbers.
The Rules:
- Set a daily calorie target based on your goals
- Track everything using MyFitnessPal or Cronometer
- Define what counts as "going over" (your cheat threshold)
- Consider setting minimum protein requirements
Calculating Your Calories:
- Fat Loss: Bodyweight × 10-12 calories
- Maintenance: Bodyweight × 14-16 calories
- Muscle Gain: Bodyweight × 16-18 calories
Learn about optimizing your post-workout nutrition for maximum gains.
Complete 75 Hard Grocery List
Stock your kitchen with these essentials. Remove temptations—if it's not on your plan, it shouldn't be in your house.
🥩 Lean Proteins
Chicken breast
Ground turkey (93% lean)
Lean ground beef (90/10)
Salmon
Tilapia
Shrimp
Whole eggs
Egg whites
Greek yogurt
Cottage cheese
Pork tenderloin
Turkey bacon
🍚 Complex Carbohydrates
Brown rice
White rice
Quinoa
Oatmeal
Sweet potatoes
Red potatoes
Whole grain bread
Rice cakes
Whole wheat pasta
Cream of rice
🥦 Vegetables
Spinach
Broccoli
Asparagus
Green beans
Bell peppers
Zucchini
Cauliflower
Brussels sprouts
Kale
Mixed greens
Cucumbers
Tomatoes
Onions
Mushrooms
🍎 Fruits
Blueberries
Strawberries
Raspberries
Bananas
Apples
Oranges
Grapefruit
Avocado
Lemons/Limes
🥜 Healthy Fats
Extra virgin olive oil
Coconut oil
Avocado oil
Almonds
Walnuts
Natural almond butter
Natural peanut butter
Chia seeds
Flax seeds
🏪 Pantry Staples
Whey protein powder
Chicken broth (low sodium)
Canned tuna
Salsa
Mustard
Hot sauce
Apple cider vinegar
Coconut aminos
Garlic powder
Onion powder
Paprika
Italian seasoning
Everything bagel seasoning
Sample 7-Day 75 Hard Meal Plan
Here's a full week of eating to get you started. Each day provides approximately 1,800-2,200 calories with 150-180g protein—adjust portions based on your goals.
| Meal | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| 🌅 Breakfast | Egg white omelette w/ spinach & turkey | Overnight oats w/ protein powder & berries | Greek yogurt parfait w/ granola | Scrambled eggs w/ avocado toast | Protein smoothie w/ banana & oats | Turkey bacon & eggs w/ fruit | Cottage cheese w/ berries & almonds |
| 🥗 Lunch | Grilled chicken salad w/ olive oil | Turkey lettuce wraps | Tuna salad on greens | Shrimp stir-fry w/ rice | Ground beef bowl w/ veggies | Salmon w/ quinoa & asparagus | Chicken & veggie soup |
| 🍴 Dinner | Salmon w/ sweet potato & broccoli | Lean steak w/ rice & green beans | Chicken breast w/ quinoa & spinach | Turkey taco bowl (no tortilla) | Pork tenderloin w/ roasted veggies | Shrimp w/ zucchini noodles | Grilled chicken w/ sweet potato |
| 🥜 Snacks | Protein shake, almonds | Hard-boiled eggs, apple | Greek yogurt, rice cakes | Cottage cheese, veggies | Protein bar, banana | Beef jerky, nuts | Hummus & veggies |
For an even more detailed approach, check out our 7-Day High-Protein Meal Plan with full macros and recipes.
75 Hard Recipe Ideas by Meal
🌅 Breakfast Ideas (15+ Options)
Protein-Packed Egg White Omelette
6 egg whites, spinach, mushrooms, feta cheese, turkey sausage
P: 42g
C: 8g
F: 12g
Overnight Protein Oats
½ cup oats, 1 scoop protein, almond milk, chia seeds, berries
P: 35g
C: 45g
F: 10g
Green Protein Smoothie
Protein powder, spinach, banana, almond butter, almond milk
P: 30g
C: 35g
F: 12g
Avocado Egg Toast
2 whole grain toast, ½ avocado, 2 fried eggs, everything seasoning
P: 22g
C: 30g
F: 24g
🥗 Lunch Ideas (15+ Options)
Power Protein Salad
Grilled chicken, mixed greens, quinoa, chickpeas, olive oil dressing
P: 48g
C: 35g
F: 18g
Turkey Lettuce Wraps
Ground turkey, butter lettuce, salsa, avocado, rice
P: 38g
C: 28g
F: 16g
Tuna Protein Bowl
Canned tuna, rice, cucumber, edamame, sesame, coconut aminos
P: 42g
C: 40g
F: 8g
Chicken & Veggie Soup
Chicken breast, low-sodium broth, vegetables, white beans
P: 40g
C: 25g
F: 6g
🍴 Dinner Ideas (15+ Options)
Herb-Crusted Salmon
6oz salmon, roasted sweet potato, steamed broccoli, lemon
P: 45g
C: 38g
F: 16g
Lean Steak Night
6oz sirloin steak, jasmine rice, grilled asparagus, garlic
P: 48g
C: 42g
F: 14g
Turkey Taco Bowl
Lean ground turkey, cauliflower rice, black beans, salsa, avocado
P: 42g
C: 28g
F: 18g
Garlic Shrimp Stir-Fry
8oz shrimp, zucchini noodles, bell peppers, coconut aminos
P: 38g
C: 15g
F: 8g
Meal Prep Strategy for 75 Hard
The key to 75 Hard nutrition success is eliminating daily decision-making. Here's how to meal prep like a pro:
🗓️ Weekly Meal Prep Protocol
The System:
- Batch cook proteins: Grill 4-5 lbs chicken breast, bake 2-3 lbs ground turkey, prepare hard-boiled eggs (12+)
- Prepare carbs: Cook 4-6 cups rice, make a pot of quinoa, bake 4-6 sweet potatoes
- Prep vegetables: Roast 2-3 sheet pans of mixed veggies, wash and chop salad greens
- Portion containers: Divide into 5-7 meal prep containers with protein + carb + vegetable
- Prep snacks: Portion nuts into bags, prepare overnight oats, make protein shake bags
✅ Pro Tip: The "Grab and Go" Method
Label your containers by day and meal (Mon-Lunch, Tue-Dinner, etc.). When it's time to eat, grab the right container—zero thinking required. This eliminates the mental fatigue that leads to poor food choices.
Hydration: The Gallon-a-Day Challenge
Drinking a gallon (128 oz) of water daily is one of the most underestimated challenges of 75 Hard. Here's how to master it:
Get a gallon jug: Having a visual tracker helps. Mark time goals on the jug (25% by 10am, 50% by 2pm, etc.)
Front-load your water: Drink 32oz before your first workout. This gets you 25% done before most people wake up.
Drink with every meal: 16oz at breakfast, lunch, and dinner = 48oz without thinking
Stop 2-3 hours before bed: Unless you want to wake up multiple times. Plan accordingly.
Add electrolytes if needed: Salt, potassium, and magnesium help with water retention and prevent that "waterlogged" feeling
Note: Coffee, tea, and other beverages don't count toward your gallon—only plain water. For optimal sleep quality, finish your water intake at least 2 hours before bed.
Social Situations & Dining Out
The 75 Hard diet doesn't pause for birthdays, holidays, or dinner dates. Here's how to navigate:
🍽️ Restaurant Survival Guide
- Research menus in advance — Know what you'll order before you arrive
- Ask for modifications — Grilled instead of fried, sauce on the side, extra vegetables
- Order first — Commit before others order and peer pressure kicks in
- Stick to basics: Grilled protein + vegetable + rice/potato = safe bet anywhere
- Bring your own if needed — Yes, it's awkward. Yes, it works.
The Alcohol Question
There is no "just one drink" on 75 Hard. Zero alcohol means zero. Here's how to handle it:
No beer, wine, or spirits — Not even "light" or "low-carb" options
No alcohol-containing foods — Some sauces and desserts contain alcohol
Sparkling water with lime — Looks like a cocktail, satisfies the ritual
Mocktails — Many bars now offer sophisticated non-alcoholic options
Be direct: "I'm doing a 75-day challenge—no alcohol." Real friends will respect it.
What Counts as a Cheat Meal?
This is where people get tripped up. A cheat meal is anything that falls outside your chosen diet plan:
🚫 Examples of Cheat Meals (Instant Restart)
- On keto and ate a piece of bread? Restart.
- On Whole30 and had a bite of birthday cake? Restart.
- Counting calories and went 500 over? Restart.
- Had "just a sip" of your friend's drink? Restart.
- Ate clean all day but had candy at the movies? Restart.
This is why choosing the right diet for you is critical. Pick something you can actually sustain for 75 days.
Recovery & Performance Nutrition
With two workouts per day (one must be 45+ minutes outdoors), nutrition timing and recovery become crucial:
Pre-Workout Nutrition
Eat 1-2 hours before training: complex carbs + moderate protein, low fat. Example: oatmeal with protein powder, banana with almond butter, or rice with chicken.
Post-Workout Nutrition
Within 30-60 minutes after training: fast-digesting protein + carbs. Example: protein shake with banana, Greek yogurt with berries, or chicken with rice. For more details, read our guide on the best post-workout meal for muscle gain.
Supporting Recovery
Combine proper nutrition with recovery modalities:
- Cold plunge therapy for inflammation
- Contrast therapy for circulation
- Prioritize quality sleep for muscle repair
- Consider posterior chain training to prevent imbalances
Frequently Asked Questions
What diet should I follow for 75 Hard?
75 Hard doesn't specify a particular diet—you choose your own based on your goals and preferences. Popular options include high-protein, keto, paleo, Mediterranean, Whole30, or simple calorie counting. The key is choosing a structured plan you can follow for 75 days without any cheat meals or alcohol.
Can I drink coffee or tea on 75 Hard?
Yes, coffee and tea are allowed—but they don't count toward your gallon of water. Only plain water counts toward the daily requirement. Be mindful of what you add to coffee/tea; if your diet doesn't allow sugar or cream, black coffee or plain tea is your option.
What if I accidentally eat something outside my diet?
If you accidentally consume something outside your chosen diet plan, you must restart from Day 1. There are no exceptions or "partial credit" in 75 Hard. This is what builds the mental fortitude the program is designed to develop.
Can I use meal delivery services for 75 Hard?
Yes, meal delivery services like FlexPro Meals can simplify 75 Hard significantly. Just ensure the meals align with your chosen diet—check ingredients carefully. This is especially helpful for busy professionals who struggle with meal prep time.
How do I handle protein if I'm vegetarian/vegan?
Plant-based protein sources include: tofu, tempeh, seitan, legumes (beans, lentils, chickpeas), quinoa, hemp seeds, and plant-based protein powder. You may need to be more strategic about combining protein sources to get complete amino acid profiles. Consider supplementing with B12 and omega-3s.
What are good snacks for 75 Hard?
Great 75 Hard snacks (depending on your diet) include: protein shakes, hard-boiled eggs, nuts and seeds, Greek yogurt, vegetables with hummus, beef jerky, cottage cheese, rice cakes with nut butter, fruit, and protein bars. Always check that snacks fit within your specific diet parameters.
Should I count macros or calories on 75 Hard?
While not required, tracking macros helps ensure you're fueling properly for two daily workouts. Use apps like MyFitnessPal or Cronometer. At minimum, aim for adequate protein (0.8-1g per pound bodyweight) and don't drastically under-eat—you need fuel for the challenge.
How do I prevent burnout with meal prep?
Rotate through 3-4 different meal templates each week to prevent boredom. Use different seasonings and sauces to vary flavors without changing your base ingredients. Consider batch cooking twice per week (Sunday and Wednesday) instead of once to keep food fresh.
Related Resources for Your 75 Hard Journey
The Bottom Line
The 75 Hard Challenge will test you. Not because the workouts are impossible or the diet is extreme—but because consistency is hard. Doing anything for 75 consecutive days without a single slip-up requires a level of discipline most people have never experienced.
Your meal plan is your foundation. Get it right, and everything else becomes easier. Get it wrong—or wing it—and you'll find yourself restarting from Day 1 wondering what went wrong.
🎯 Key Takeaways
- Choose your diet wisely — Pick something sustainable for 75 days, not just impressive
- Meal prep is non-negotiable — Eliminate daily decision-making
- Plan for social situations — Research menus, bring your own food if needed
- Zero means zero — No cheat meals, no alcohol, no exceptions
- Track your water — A gallon daily is more challenging than it sounds
- Fail = restart — This accountability is what makes the transformation real
You're not just following a diet. You're proving to yourself that you can commit to something difficult and see it through. That mindset will serve you far beyond these 75 days.
Now stop reading and go prep your meals.
Day 1 starts when you decide it does.
so excited for this opportunity to better myself!
“The 75 Hard meal plan looks like a great way to stay disciplined and focused on health goals! I appreciate how it emphasizes whole foods and consistency. Excited to give this a try and see the results. Thanks for the breakdown!”
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