Can you have snacks on 75 Hard? The rules on cheat meals and discipline

October 23, 2025 •

4 min read

Over one million people have successfully completed the 75 Hard challenge, a program focused on mental fortitude and discipline. Participants often question whether you can have snacks on 75 Hard, given its rigid 'no cheat meals' rule. The key lies in understanding that while cheat meals are forbidden, healthy, planned snacks that align with your specific diet plan are not only allowed but often necessary for success.

Quick Summary

Yes, snacks are allowed on 75 Hard, provided they are not considered 'cheat meals' and are part of your chosen nutrition plan. Adherence to your specific diet without any compromise is a non-negotiable rule for the 75-day challenge.

Key Points

Snacks are Permitted: You can have snacks on 75 Hard, but they must be consistent with your chosen nutrition plan.
No Cheat Meals: The program strictly prohibits 'cheat meals' and alcohol, with a restart required for any deviation.
Your Diet, Your Definition: You define what your diet is and what constitutes a healthy snack within that framework; consistency is the key.
Plan Ahead: Successful snacking requires planning to avoid impulsive choices that could lead to a restart.
Focus on Whole Foods: Compliant snacks often consist of simple, nutrient-dense whole foods like fruits, nuts, and vegetables.
Mental Toughness is the Goal: The discipline around food choices is designed to build mental fortitude, not just for physical results.

The Core Rules of 75 Hard and the 'No Cheats' Mandate

The 75 Hard challenge is a mental toughness program developed by Andy Frisella, not simply a fitness plan. To complete it, participants must follow five core rules for 75 consecutive days. Failure to complete any one task on a given day requires a restart from Day 1.

One of the most debated rules is the nutrition component, which requires you to:

Follow a diet of your choice.
Have zero alcohol.
Have zero cheat meals.

The ambiguity of what constitutes a 'cheat meal' is intentional. The purpose is to force the individual to decide on their own structured plan and then stick to it without compromise. For someone on a keto diet, a piece of fruit might be a 'cheat,' while for someone on a balanced plan, it would be a healthy snack. The decision is yours, but the discipline to stick to it is the true challenge.

What are 'Cheat Meals' and How Do Snacks Fit In?

A 'cheat meal' is a planned or unplanned deviation from your chosen nutritional protocol. On 75 Hard, there is no such thing as a planned cheat day. The all-or-nothing approach is meant to train your mental fortitude. Snacks, however, are an integral part of most healthy eating plans and are fully permissible, as long as they are compliant with your selected diet.

For example, a bag of potato chips would be a clear cheat meal for almost any diet plan focused on whole foods. However, a handful of almonds or a piece of fruit can be a perfectly acceptable snack, provided it fits your caloric and macronutrient goals. The program's founder states that it's up to you to define your diet, and the key is consistent execution.

Practical Guide to Snacking on 75 Hard

Compliant Snack Ideas

Based on general healthy eating principles and nutritionist recommendations, here are some examples of snacks that typically comply with a 75 Hard diet, as long as they fit your specific plan:

Greek yogurt with berries
Apple slices with nut butter
Celery sticks with hummus
Hard-boiled eggs
Handful of mixed nuts
Rice cakes with avocado
Protein shake (check ingredients)
Cottage cheese with veggies

Planning is Everything

To avoid a restart, planning your snacks ahead of time is critical. This prevents you from making impulsive choices when hunger strikes. Consider prepping snacks for the week during your meal prep sessions to ensure you always have a compliant option on hand.

How to Tell if a Snack is a 'Cheat'

If you have any doubt, consider if the snack falls into the following categories, based on the spirit of the 75 Hard program:

Processed Foods: Does it come in a wrapper with a long list of ingredients? Avoid it.
High in Added Sugar: Is sugar a prominent ingredient? Skip it.
Indulgence Over Nutrition: Are you eating it purely for pleasure and not for fuel? It's likely a cheat.
Doesn't Align with Goals: Does it sabotage the progress you're aiming for with your diet plan? It's a no-go.

Comparison: Compliant Snacks vs. Cheat Foods on 75 Hard


Feature	Compliant Snacks	Cheat Foods
Adherence	Perfectly aligns with your chosen diet plan.	A deviation or exception from your structured diet.
Nutritional Value	Provides sustained energy, protein, fiber, or healthy fats.	Offers minimal nutritional benefit, typically high in sugar, fat, or calories.
Ingredient List	Simple, whole food ingredients (e.g., fruit, nuts, veggies).	Heavily processed with long lists of complex, artificial ingredients.
Purpose	To fuel your body between meals and support your goals.	To indulge a craving, often leading to guilt or regret.
Program Impact	Supports success and builds consistent habits.	Triggers a full program restart.

The Mental Fortitude of Snacking

Ultimately, the ability to have snacks on 75 Hard is a testament to your planning and discipline. The program is an "Ironman for your brain," designed to build grit and mental toughness. Every choice you make, including your snack choices, is a chance to reinforce your commitment. By consistently choosing snacks that support your goals, you are strengthening the mental muscles that the program aims to develop. For many, the mental benefits of sticking to the plan are far more significant than the physical ones.

Conclusion: Snack Smart, Stay Hard

In summary, the question of whether you can have snacks on 75 Hard is not a simple yes or no; it depends entirely on your chosen diet. The program demands that you set a clear, structured nutrition plan and adhere to it without any cheat meals or alcohol. Healthy, purposeful snacks are not only permitted but are essential for fueling your body through the demanding dual daily workouts. By choosing wisely and planning your snacks to fit your diet, you can maintain your energy and momentum throughout the 75 days. The challenge is less about food and more about the unwavering commitment to your chosen path. So, snack smart, stay disciplined, and you'll be well on your way to success.

For additional guidance on diet planning, consult a healthcare professional, as every individual's nutritional needs and goals differ.

Frequently Asked Questions

A 'cheat meal' is any food or drink that falls outside the boundaries of the specific diet you have chosen to follow for the 75 days. This is defined by you, but it must be applied consistently.

Yes, if the protein bar is compliant with your specific diet. Check the ingredient list for high amounts of sugar or processed components that may contradict your plan. For instance, a bar made with whole, natural ingredients is often acceptable.

Commonly accepted snacks include Greek yogurt with berries, apple slices with nut butter, celery sticks with hummus, hard-boiled eggs, or a handful of mixed nuts.

The 75 Hard rules do not specify calorie tracking, but your chosen diet might. The main rule is to stick to your structured nutrition plan, so if that plan involves tracking, then yes, you would need to track calories.

According to the rules, any failure to adhere to your diet, even an accidental 'cheat' snack, requires you to restart the entire challenge from Day 1.

While the program does not dictate snack timing, it is recommended to plan your snacks to fuel your workouts and maintain energy levels throughout the day.

Yes, coffee is generally permitted, but it must be consistent with your diet. This means no sugar, high-fat creamers, or other additions that might turn it into a 'cheat' beverage. Black coffee is the safest bet.

No, the program does not provide a specific snack list. It leaves the specific diet choices up to the individual, forcing them to take personal accountability and define their own healthy eating plan.