Can I Eat snacks on 75 Hard? Decoding the Program's Strict Diet Rules

October 22, 2025 •

3 min read

Over a million people have reportedly attempted the 75 Hard program, and a frequently asked question is, can I eat snacks on 75 Hard? The short answer is yes, but only if they strictly fit the specific diet plan you committed to and do not qualify as a "cheat meal".

Quick Summary

The 75 Hard challenge permits snacks that align with your chosen nutritional plan. However, it explicitly prohibits any deviation or "cheat meals," meaning processed or unhealthy options are forbidden. Consistency is the main goal.

Key Points

Snacks are Allowed: You can eat snacks on 75 Hard, but they must strictly adhere to the specific diet plan you choose for the challenge.
No Cheat Meals: The program has a zero-compromise rule, meaning any snack that falls outside your diet's rules, especially junk food or processed items, is considered a cheat and forces a restart.
Define Your Diet First: The program doesn't specify a diet, so you must choose your own (e.g., clean eating, keto) and clearly define what counts as a snack beforehand.
Prioritize Whole Foods: Healthy and unprocessed snacks like fruits, vegetables, nuts, and lean proteins are generally safe choices for most clean-eating plans.
Mental Toughness, Not Just Food: Snacking choices are part of the mental discipline test. Resisting unhealthy options builds the willpower that is central to the challenge's purpose.

The 75 Hard challenge is not a weight loss program but a mental toughness program designed to build discipline and resilience. One of its foundational rules is to follow a diet plan of your choice with zero compromises, meaning no alcohol and no "cheat meals". The question of snacking on 75 Hard, therefore, depends entirely on the specific diet you choose.

The “No Cheat Meals” Rule and Snacking

To understand the snacking rules, you must first grasp the concept of a "cheat meal" in the context of 75 Hard. A cheat meal is not clearly defined by the creator, Andy Frisella, but is widely interpreted as any meal or snack that does not align with your chosen diet plan. This zero-tolerance approach is what separates 75 Hard from more flexible programs. If you commit to a clean-eating, no-processed-food diet, then a handful of nuts is an acceptable snack, but a bag of potato chips would be a disqualifying compromise. The program is designed to test your willpower and commitment to the rules you set for yourself.

Approved Snacks for 75 Hard

Many participants opt for a "clean eating" or whole foods-based diet, making healthy, unprocessed snacks the ideal choice. These options help keep energy levels stable, support muscle recovery from the two daily workouts, and prevent cravings for unhealthy foods.

Here is a list of snacks that are typically compatible with a clean-eating 75 Hard plan:

Whole fruits, like apples with peanut butter, or berries.
Raw vegetables, such as carrot sticks, bell pepper slices, or celery sticks with hummus or cream cheese.
Lean protein sources, like a hard-boiled egg or string cheese.
Plain Greek yogurt with fresh fruit.
A handful of raw, unsalted nuts or seeds, such as almonds or cashews.
Cottage cheese.
Homemade trail mix without added sugar.

What About Protein Bars and Shakes?

Protein bars and shakes are often used for convenience, but their status on 75 Hard depends on your specific diet plan. Some plans may allow them, especially if they contain clean, whole-food ingredients and no added sugar. However, if your diet is focused on entirely unprocessed foods, a pre-packaged bar with a long ingredient list could be considered a compromise. The key is to check the ingredients and ensure they align with the guidelines you established for yourself on Day 1.

Comparison of 75 Hard Snack Choices

To illustrate the difference between approved and unapproved snacking, consider the following table:


Approved Snack (Clean Eating)	Unapproved Snack (Cheat Meal)
Apple slices with a spoonful of natural peanut butter	A candy bar or pre-packaged pastry
Handful of raw almonds	A bag of flavored potato chips
Plain Greek yogurt with berries	A cup of sugary, flavored yogurt
Celery sticks with hummus	White crackers or processed cheese dips
Hard-boiled egg	Fast-food burger
Homemade smoothie with fruit, spinach, and protein powder	Pre-made smoothie from a cafe with added sugar

Staying Accountable and Resisting Temptation

Successfully navigating snacking on 75 Hard requires preparation and mental discipline. The rigidity of the program is its central challenge, so every decision matters.

Prepare in advance: Keep approved, healthy snacks on hand at all times to prevent reaching for a forbidden item out of convenience.
Read ingredient labels: Become a diligent label-reader. If you're unsure if a packaged item fits your diet, it's safer to avoid it.
Listen to your body, not your cravings: The program is designed to reset your mental relationship with food. Cravings will subside as you consistently fuel your body with nutritious options.
Remember the "why": When tempted, recall that 75 Hard is about mental fortitude. Eating the wrong snack is a mental compromise, not just a dietary one.

Conclusion: The True Purpose of Snacking on 75 Hard

The ability to eat snacks on 75 Hard is not a loophole but an integral part of the discipline you are building. It challenges you to plan your food intake deliberately and to choose nourishing, goal-oriented options over impulsive, convenience-driven ones. The program's founder, Andy Frisella, emphasizes that it's a mental toughness exercise, and every dietary choice reinforces your commitment. So yes, you can eat snacks—but only if you've already committed to the kind of nutritious, disciplined choices that align with your ultimate goal of finishing strong. For more details on the program's rules and interpretations from health experts, check out this article on Today.com.

Frequently Asked Questions

If you consume a snack that violates your diet plan, you must restart the entire 75 Hard challenge from day one, according to the strict rules of the program.

Whether a protein bar counts as a cheat depends on the specific diet you chose. If your diet allows for minimally processed foods and the bar meets the nutritional criteria (e.g., no added sugar), it may be okay. However, if your diet is strictly whole foods, it might be a compromise.

There are no universally approved snacks, as the diet is self-selected. However, fresh fruits, raw vegetables with hummus, nuts, and plain Greek yogurt are common choices for those following a clean-eating approach.

No. The program explicitly forbids alcohol and cheat meals, which would include sugary, non-nutritious snacks like candy or chocolate for most diet plans. If you do, you must start over.

Snacking is not inherently discouraged, but it must be done strategically and in alignment with your chosen diet. The program values intentional, disciplined choices over impulsive or habitual eating.

A cheat meal is defined as any meal or snack that does not conform to the dietary rules you set for yourself at the start of the challenge. The creator stresses there are no exceptions or gray areas.

The best way to prepare is by meal prepping. Cut up vegetables, portion out nuts, and have healthy dips like hummus ready to avoid reaching for convenience foods that may not fit your plan.