75 Soft Diet Guide: What to Eat (and Avoid) to Stay on Track

Diet for 75 soft challenge

75 Soft Diet Guide: What to Eat (and Avoid) to Stay on Track

Nutrition is the silent driver of success in the 75 Soft Challenge. You’re training daily, hydrating, and reading—but if your meals are chaotic, your progress will stall. Whether you’re on a budget, trying to build muscle, or burn fat, here’s how to eat smart for all 75 days.

What "Eat Well" Means for 75 Soft

Unlike 75 Hard, 75 Soft gives you flexibility—but that doesn’t mean winging it. To “eat well” for 75 days, focus on whole foods, consistency, and sustainability.

Core Principles for Success

  • Whole foods first: Prioritize lean proteins, fruits, veggies, complex carbs, and healthy fats.
  • No extreme dieting: 75 Soft is about building habits, not cutting out entire food groups.
  • Simplicity wins: Repeat easy meals that fit your goal (muscle gain, fat loss, or maintenance).
Call-Out Box: The best 75-day diet is the one you don’t quit. Don’t aim for perfect—aim for consistent.

How to Eat for Muscle Gain or Fat Loss

Whether you're cutting or bulking, the same rule applies: stick to your plan every day. Here's how to adjust based on your goal:

Option A: Fat Loss (Calorie Deficit)

  • Prioritize lean proteins (chicken, turkey, tofu, egg whites)
  • Load up on fibrous carbs (broccoli, spinach, berries)
  • Cook at home and skip liquid calories (soda, alcohol, excess juice)

Option B: Muscle Gain (Calorie Surplus)

  • Add clean carbs (rice, oats, bananas, whole grain bread)
  • Eat protein at every meal (aim for 1g/lb of body weight)
  • Don’t fear fats—nuts, olive oil, and full-fat dairy are your friends

Budget Tips (For Both)

  • Frozen veggies are just as nutritious as fresh and way cheaper
  • Buy protein in bulk (canned tuna, eggs, beans, or frozen chicken)
  • Repeat basic meals 2–3x a week to cut costs and simplify prep

Sample 1-Day 75 Soft Meal Plan

This sample meal plan balances nutrition, simplicity, and budget while being flexible for either fat loss or muscle building based on portions.

Breakfast:

  • 3 scrambled eggs, spinach, 1 slice whole grain toast, black coffee
  • Add oats + banana if bulking

Lunch:

  • Grilled chicken breast, brown rice, steamed broccoli
  • Add extra rice or avocado if bulking

Snack:

  • Greek yogurt with berries and honey
  • Swap for protein shake if on-the-go

Dinner:

  • Ground turkey or tofu stir-fry with mixed frozen vegetables
  • Served over quinoa or sweet potato

Hydration:

  • Minimum 3L water throughout the day