This page is general information, not medical or nutrition advice. Talk to your doctor or a registered dietitian before changing how you eat, especially if you have diabetes, kidney or heart disease, a history of disordered eating, are pregnant or take regular medication.
What is the 75 Hard diet rule?
The official rules on andyfrisella.com say: "You must follow a diet geared toward YOUR GOALS" and follow it "for 75 days with zero deviations, zero excuses, zero alcohol, and absolutely NO CHEAT MEALS." The program does not name a diet. It says your diet "can be whatever you want it to be (Keto, Paleo, Vegetarian, etc.)."
The official 75 HARD hub adds a rule of thumb: "If you have to question it, it's probably not something you should be eating." The 75 HARD info page is equally direct: "You have to follow a meal plan and again, I don't specify to you what to do there... no cheat meals and no alcohol." The diet rule quoted above is from the official 75 HARD rules, checked October 30, 2026.
Does 75 Hard have an official diet plan?
No. There is no official meal plan or calorie target. In his 75 Hard tips article, Andy Frisella writes, "I am neither a nutritionist nor a dietitian," and recommends consulting one if you are unsure how to fuel your body. He also suggests choosing a diet that is "well-rounded and doesn't shortchange you out of the nutrients your body needs."
Source: 75 HARD Tips on andyfrisella.com, checked October 30, 2026. That advice is the best starting point: the rule is yours to define, so define it with someone qualified.
How do you choose a 75 Hard diet plan?
Choose a plan you could keep on your busiest, most social day, not your best day. Write down three to five specific rules before day 1, such as "no alcohol, no dessert, protein at every meal, home-cooked dinners." Specific rules are easy to check at night, which matters when one slip means a restart.
Good questions to ask before you pick:
- Goal: what physical outcome do you want? The official FAQ frames the diet around building muscle, losing body fat or both.
- Fit: does it work with your schedule, budget, culture and the people you eat with?
- Fuel: will it support two 45-minute workouts a day? A very restrictive plan can make the workouts much harder.
- Clarity: could someone else read your rules and tell whether you followed them?
- Medical fit: has your doctor or dietitian seen it?
For a general, well-researched starting pattern, the Dietary Guidelines for Americans is a free, government-published guide to balanced eating across the main food groups.
What are some simple 75 Hard meal ideas?
Simple, repeatable meals work best: a protein, a vegetable or fruit, and a whole-grain or starchy side. Examples include eggs with vegetables and whole-grain toast, Greek yogurt with berries, a chicken or bean grain bowl, salmon with potatoes and greens, or a lean chili. Adjust portions and foods with a professional.
These are ideas, not a plan. They fit many common eating patterns; swap in plant proteins if you are vegetarian, or drop the grains if your chosen plan is low-carb.
| Meal | Ideas |
|---|---|
| Breakfast | Eggs and vegetables; oats with fruit; Greek yogurt with berries and nuts |
| Lunch | Grain bowl with chicken, tofu or beans; big salad with a protein; leftovers |
| Dinner | Fish or chicken with potatoes and greens; lean chili; stir-fry with rice |
| Snacks | Fruit; nuts; hummus and vegetables; cottage cheese |
How do you handle events and eating out on 75 Hard?
Plan ahead. The tips article advises: "Go with a plan. Look up menus ahead of time. Bring your own dish to events." Eat before you go, choose a simple protein-and-vegetable dish when ordering, and decide in advance what you will drink, since alcohol is not allowed at all during the 75 days.
Remember that drinks count too. The water rule is separate: the hub says water counted toward your gallon "must be plain, unflavored and non-carbonated," though other drinks can be had "as long as they are in line with your diet." For drinking after the challenge, see drinking after 75 Hard.
Is the 75 Hard diet safe for everyone?
Not necessarily. Any diet followed with zero flexibility for 75 days, alongside two daily workouts, can be risky for some people, including those with medical conditions or a history of disordered eating. The official site itself says to "consult your physician or other health care professional before starting 75 HARD."
If you notice dizziness, constant fatigue, an unhealthy focus on food, or that the rules are hurting your health, stop and talk to a professional. Pair your plan with sensible training using the 75 Hard workout plan, and tick the diet box daily in the free tracker.
Frequently asked questions
Can you have a cheat meal on 75 Hard?
No. The official rules say "absolutely NO CHEAT MEALS." A cheat meal means restarting at day 1.
Can you drink alcohol on 75 Hard?
No. The official rules require "zero alcohol" for all 75 days.
Can you change your diet during 75 Hard?
The rules say to follow your diet with "zero deviations." To be safe, define your plan before day 1 and keep it. Ask your doctor before making any change for health reasons.
Do protein shakes count toward the gallon of water?
No. The hub says the water counted toward your gallon cannot include mixers or additives, including protein powders and electrolytes. You can drink them separately if they fit your diet.