Skip to Content

75 Soft Challenge Meal Plan Ideas, Food List & Recipes

If you’re looking for 75 soft meal plan ideas, you’re in the right spot! You’ll find out the difference between 75 Hard’s diet and this plan, as well as, how to meal prep and healthy recipes.

75 soft meal plan ideas and recipes text overlay with a sample of 2 prepped meals and a woman prepping fresh vegetables

First off – The 75 Hard does not have a specific diet, but it does require you to start over at day 1 if you “cheat.” The 75 Hard rules offer zero compromises, zero substitutions.

This lack of specificity could make “cheating” anything from a massive cheat meal or cheat day to eating an apple if you’re following a rigid keto diet.

This is just one of several reasons we don’t support the 75 Hard Challenge.

With 75 Soft, we focus on healthy habits to create a positive change in your everyday life. This doesn’t mean following a strict or hard diet.

We aim for a balanced diet — including all of the food groups.

We also encourage trying new healthy foods to help break bad habits in the long run.

75 soft rules

What are the rules of the 75 Soft Challenge?

  1. Be mindful of your food choices 90% of the time
  2. Workout 4x a week for 30 minutes.
  3. Take a progress picture day 1 and day 75.
  4. Drink half your body weight in ounces of water per day.
  5. Meditate 5+ minutes a day
  6. Read or listen to 10 minutes of personal development or inspiration a day

We also recommend taking at least 1 or 2 rest days a week from your fitness program to let your body recover.

If you need personal development ideas, check out this list of best books for 75 soft!

75 Soft Diet Book Recommendation

If you need a set meal plan or are interested in learning how your favorite foods fit into your diet, we highly recommend Joy Bauer’s 90/10 book and Junk Food to Joy Food cookbook.

What is the 75 Soft diet?

You can follow any diet that fits your lifestyle, but we encourage you to talk to a doctor about your individual needs.

One common place to start is by tracking your food in some way.

This could be with a meal plan, watching your portions, counting calories, or tracking your macros for a set 75 Days.

By day 76, those healthy habits should be more incorporated into your everyday life.

This means you could stop tracking and see how you maintain your new better habits long term.

2 friends eating healthy together in a kitchen

And if you’ve tracked in the past and know it triggers negative thinking, you could also aim for less boxed foods and more fresh food or skipping seconds.

The best way to think about dieting is that little changes add up over time. You can see physical changes without going super restrictive.

So don’t go too extreme at first with fad diets. Be kind to yourself.

Can you drink on the 75 Soft?

Unlike the 75 Hard Challenge, the 75 Soft allows you to also drink in moderation on special occasions.

What about intermittent fasting?

The 75 Soft does not encourage or discourage intermittent fasting — this is basically just deciding when to eat and a personal preference.

75 Soft Challenge Meal Plan Ideas, Food List & Recipes

Below are the best 75 Soft Challenge meal plan ideas, grocery list samples, and recipes.

Resources to Meal Plan and Prep

Delicious 75 Soft Approved Recipes

Want additional trackers, snack ideas, and support for your 75 Soft meal plan? 

You can grab a Free 75 Soft Printable Calendar and Worksheet Template now! 

We also offer a private 75 Soft Accountability Group on Facebook.

sneak peek at the 75 soft bundle

Additional Resources to Prepare for the 75 Soft

If you enjoyed these 75 Soft meal plan ideas, you may also like the 75 Soft Book that includes several printable trackers. (This is a digital product). Get 50% off with code READER.

75 soft spreadsheet

As you get started, it can also be helpful to track your daily tasks. We recommend these 9 digital, customizable 75 Soft trackers!

Grab the eBook (Get 50% Off with code READER) or the 75 Soft Trackers