The 75 Hard challenge is renowned for its rigidity and its focus on cultivating mental fortitude, with physical transformation often seen as a byproduct. The nutrition aspect, however, is a core component. Unlike other programs with a singular dietary approach, the 75 Hard rules are simple yet uncompromising: choose a diet that aligns with your goals and follow it perfectly for 75 days. This freedom of choice, combined with zero flexibility, means a significant amount of planning and commitment is required before you even begin.
Choosing a Diet That Works for You
The most important step is selecting a dietary framework that you can realistically sustain for over two months without any cheat meals. It should provide sufficient energy for two 45-minute daily workouts and be based on whole, nutrient-dense foods. Health experts often recommend non-restrictive, well-studied diets as a solid foundation for the challenge.
- Clean Eating: A popular choice that involves eliminating processed foods, refined sugars, and artificial ingredients. This approach emphasizes whole foods like fruits, vegetables, lean proteins, and whole grains.
- Mediterranean Diet: This diet focuses on plant-based foods, healthy fats, and lean proteins, with an emphasis on whole grains, fruits, vegetables, nuts, and fish. It's celebrated for its heart-healthy benefits and is naturally low in processed elements.
- Paleo Diet: Centered on foods available to our Paleolithic ancestors, this diet excludes grains, legumes, and dairy, focusing instead on lean meats, fish, fruits, vegetables, and nuts.
- High-Protein Diet: For those with muscle-building goals, a high-protein plan is effective for muscle recovery and satiety, incorporating lean meats, eggs, dairy, and legumes.
- Intermittent Fasting: This can be incorporated into 75 Hard, such as the 18:6 method, by restricting eating to a specific time window while still following a healthy eating plan.
Regardless of the chosen diet, the elimination of alcohol and cheat meals is non-negotiable. This rule is designed to challenge psychological dependency and build strong discipline.
Building Your 75 Hard Meal Plan
A successful 75 Hard diet is built on a foundation of balanced macronutrients and proper hydration. Since you will be exercising twice a day, your body needs a constant supply of quality fuel to function and recover effectively.
Macronutrient Components:
- Lean Proteins: Essential for muscle repair and growth, as well as keeping you feeling full. Include options like chicken breast, fish (especially fatty fish like salmon), eggs, turkey, tofu, and lentils.
- Complex Carbohydrates: Your primary energy source. Focus on slow-releasing carbs to sustain energy levels throughout the day. Good sources include oats, quinoa, brown rice, sweet potatoes, and whole grains.
- Healthy Fats: Crucial for hormone production and brain health. Incorporate avocados, nuts, seeds, and olive oil in moderation.
- Fiber-Rich Foods: Fruits, vegetables, and legumes are packed with fiber, which aids digestion, promotes satiety, and helps regulate blood sugar.
Hydration: While not food, drinking a gallon of water (3.8 liters) daily is a core rule that directly impacts your nutrition. It assists with digestion, reduces cravings, and supports overall bodily functions.
Sample Food List for 75 Hard:
- Proteins: Chicken breast, turkey, fish (salmon, tuna), eggs, Greek yogurt, cottage cheese, tofu, lentils, chickpeas.
- Carbohydrates: Oats, brown rice, quinoa, sweet potatoes, whole wheat bread, Ezekiel bread, fruits (berries, apples, bananas).
- Healthy Fats: Avocado, nuts (almonds, walnuts), seeds (chia, flax), olive oil.
- Vegetables: Spinach, broccoli, cauliflower, bell peppers, zucchini, carrots, cucumbers, mushrooms.
- Snacks: Mixed nuts, fruit, Greek yogurt, hard-boiled eggs, hummus with carrots/celery.
The Importance of Meal Prep and Consistency
Planning and consistency are the cornerstones of success on 75 Hard. Spontaneous food choices or unpreparedness can easily lead to a dietary misstep, forcing you to restart the entire program.
Meal Prep Strategies:
- Weekly Meal Plan: Spend time each week planning out all your meals and snacks for the upcoming days. This helps you avoid last-minute, unhealthy decisions.
- Batch Cooking: Cook larger quantities of protein, grains, and roasted vegetables at the beginning of the week. This makes it quick and easy to assemble healthy meals throughout the week.
- Portion Control: Pre-portioning your meals and snacks can help you stay on track with your nutritional goals and prevent overeating.
- Stock the Pantry: Keep your fridge and pantry stocked with approved foods and remove any tempting items that don't fit your chosen diet.
Comparison of Meal Options
| Aspect | 75 Hard Diet (Example) | Unapproved Alternative (Cheat Meal) |
|---|---|---|
| Breakfast | Scrambled eggs with spinach and avocado, and a side of fresh berries. | Sugary cereal with processed milk and a sugary coffee drink. |
| Lunch | Grilled chicken salad with mixed greens, quinoa, cucumbers, and a vinaigrette dressing. | Fast-food burger with fries and a soda. |
| Dinner | Baked salmon with roasted sweet potatoes and asparagus. | Frozen pizza with a side of garlic bread. |
| Snack | Greek yogurt with blueberries and almonds. | Bag of potato chips or a candy bar. |
| Beverage | Water (daily gallon) or black coffee. | Alcohol or sweetened soda. |
Conclusion
For those asking what are you supposed to eat on 75 Hard?, the answer is a diet of your own choosing, followed with relentless discipline and free of cheat meals and alcohol. The challenge is a test of mental toughness, and the diet is the proving ground. By focusing on whole, nutritious foods, planning your meals diligently, and sticking to your chosen path without exception, you can fuel your body effectively while forging the mental resilience the program is designed to build. The result is a profound transformation that goes far beyond physical appearance, impacting your mindset and habits for the long term. For more information on the principles of clean eating, visit a resource like the Cleveland Clinic, which discusses adopting healthier food habits.
Frequently Asked Questions (FAQs)
What if I eat one cheat meal by accident? If you have even a single cheat meal, you must restart the entire 75-day challenge from Day 1. The program emphasizes zero compromise.
Is the 75 Hard diet safe for everyone? The strict, all-or-nothing nature of the 75 Hard diet is not for everyone. It can be particularly risky for individuals with a history of disordered eating and is not always sustainable long-term. Consulting a healthcare professional before beginning is advisable.
Can I drink coffee or diet soda on the 75 Hard diet? Yes, you can have coffee, but it is recommended to skip added sugars. While diet soda might not technically be a 'cheat meal' for some, it is heavily processed and many participants choose to avoid it as part of a clean-eating plan.
How much water do I really need to drink daily on 75 Hard? The rule requires you to drink one gallon (3.8 liters) of water every day. This is a non-negotiable part of the challenge.
What is considered a cheat meal? While the program does not provide a specific definition, a cheat meal is generally any meal or food item that falls outside of your chosen structured, clean eating plan. This includes fast food, desserts, sugary snacks, and other heavily processed junk food.
Can I follow a specific plan like keto or vegan on 75 Hard? Yes, the diet can be of your choice, whether it's keto, paleo, vegetarian, or vegan. The key is to select a plan and adhere to it strictly for the full 75 days.
What kind of snacks are allowed on the 75 Hard diet? Snacks should align with your chosen diet plan and focus on whole foods. Options could include fruits, nuts, Greek yogurt, or homemade protein shakes.
