What to Eat on 75 Hard: A Full 7-Day Sample Meal Plan for Women
The 75 Hard food rules in one sentence
Pick a diet, follow it for 75 consecutive days, no cheat meals or alcohol.
What "cheat meal" means
A cheat meal is any meal that’s outside your chosen diet. If your diet is high-protein-low-sugar and you eat ice cream — that’s a cheat. If your diet allows ice cream — it’s not. Pick clearly, write it down on Day 1.
Common diet picks for 75 Hard women
- Mediterranean (lots of fish, olive oil, beans, vegetables)
- High-protein, moderate carb (1 g/lb body weight protein target)
- Plant-based (with B12 and iron monitoring)
- Whole-foods, no added sugar
- 30 g fiber daily
Avoid: aggressive cuts (sub-1500 kcal), keto in luteal phase, strict intermittent fasting paired with 2× daily workouts.
Sample 7-day Mediterranean plan (woman, ~150 lbs, 75 Hard load)
| Day | Breakfast | Lunch | Dinner | Snacks | |---|---|---|---|---| | Mon | Greek yogurt + berries + chia | Tuna + chickpeas + spinach salad | Salmon + farro + broccoli | Apple + almonds | | Tue | Veggie omelet + sourdough | Lentil soup + greens | Chicken thigh + sweet potato + asparagus | Cottage cheese + peach | | Wed | Oats + protein powder + banana | Grain bowl: quinoa + chickpeas + feta | Cod + brown rice + zucchini | Hard-boiled eggs | | Thu | Smoothie: spinach + berries + Greek yogurt + flax | Turkey + avocado + sweet potato | Beef stir-fry + jasmine rice + bok choy | Hummus + carrots | | Fri | Eggs + black beans + avocado | Sardines + crackers + salad | Tofu + brown rice + broccoli | Pear + walnuts | | Sat | Cottage cheese + berries + granola | Salmon + farro bowl | Chicken + couscous + roasted veg | Greek yogurt + honey | | Sun | Sourdough toast + ricotta + tomato | Lentil dahl + brown rice | Shrimp + pasta + spinach | Almonds + dark chocolate |
Iron-focus tips (3×/week minimum)
Pair iron-rich foods with vitamin C to boost absorption. Skip coffee within 1 hour of iron-rich meals — coffee inhibits absorption.
- Red meat × 2/week
- Lentils, chickpeas, or beans × 3/week
- Spinach + lemon dressing
- Fortified cereal at breakfast
Luteal-phase swaps
Days 15–28 of your cycle:
- Add 30–50 g extra carbs daily (don’t cut)
- Magnesium glycinate at night for sleep + PMS
- Increase B-complex foods (whole grains, eggs, dairy)
What about water?
The 75 Hard water rule is separate from food: 1 gallon (3.8 L) of water daily. On 75 Soft it’s 3 L. Add electrolytes if you sweat heavily.
Coffee, tea, alcohol?
- Coffee: yes, no sugar/syrup if your diet excludes them. Does not count toward your gallon.
- Tea: yes, same rules as coffee.
- Alcohol: no — on 75 Hard. On 75 Soft it’s allowed on your weekly flex day.
Frequently Asked Questions
Do I have to follow a specific diet on 75 Hard?+
No — Andy Frisella's rules say 'pick a diet that aligns with your goals' and follow it for 75 days without cheat meals or alcohol. Mediterranean, plant-based, high-protein, keto, and intuitive eating all work as long as you stick to your chosen approach for the full 75 days.
Is intermittent fasting allowed on 75 Hard?+
Yes if it's your chosen eating pattern. However, women in their luteal phase generally tolerate fasting poorly — most RDs recommend not pairing IF with the 75 Hard training load. The Her 75 app's 75 Day Hard mode lets you toggle a cycle-aware eating override.