Healthy Eating Tips for the 75 Soft Challenge

The 75 Soft Challenge asks you to "eat healthy" for 75 days—but unlike 75 Hard, it doesn't require strict dieting with zero flexibility. Here's how to approach nutrition in a sustainable, effective way.

75 Soft vs 75 Hard: Nutrition Approach

75 Hard:

• Strict diet with zero deviations
• No alcohol whatsoever
• No cheat meals for 75 days
• Miss once = restart

75 Soft:

• Generally healthy eating
• Occasional treats allowed
• Alcohol permitted socially (in moderation)
• Focus on progress, not perfection

This flexibility is what makes 75 Soft sustainable long-term.

Core Principles of Healthy Eating

1. Prioritize Whole Foods

Build meals around:

• Vegetables: Aim for half your plate
• Lean proteins: Chicken, fish, beans, tofu, eggs
• Whole grains: Brown rice, quinoa, oats, whole wheat
• Healthy fats: Avocado, nuts, olive oil
• Fruits: Whole fruits over juices

2. Minimize Processed Foods

Reduce (don't eliminate):

• Ultra-processed snacks
• Sugary drinks and desserts
• Fast food and takeout
• Foods with long ingredient lists

3. Practice Portion Awareness

Not strict calorie counting, but mindful eating:

• Use smaller plates
• Eat slowly and savor food
• Stop at satisfied, not stuffed
• Include protein and fiber for fullness

The 80/20 Approach

This sustainable framework works well for 75 Soft:

• 80% of the time: Whole, nutritious foods
• 20% of the time: Flexibility for treats, social eating, convenience

This prevents the deprivation-binge cycle that strict diets create.

Meal Planning Strategies

Weekly Meal Prep

Spend 1-2 hours on Sunday:

1. Plan meals for the week
2. Grocery shop with a list
3. Prep ingredients (wash, chop, portion)
4. Cook basics (grains, proteins)
5. Assemble grab-and-go meals

Healthy Meal Templates

Breakfast template:

• Protein (eggs, yogurt, protein powder)
• Carb (oats, whole grain toast, fruit)
• Fat (nuts, nut butter, avocado)

Lunch template:

• Greens base (salad, spinach, mixed greens)
• Protein (grilled chicken, beans, tuna)
• Vegetables (whatever you like)
• Healthy fat (olive oil, avocado, seeds)

Dinner template:

• Lean protein (fish, chicken, tofu)
• Vegetable (roasted, steamed, or salad)
• Complex carb (sweet potato, rice, quinoa)

Sample Day of Healthy Eating

Breakfast (7am)

• Oatmeal with berries, walnuts, and honey
• Black coffee or green tea

Morning Snack (10am)

• Apple with almond butter

Lunch (12:30pm)

• Large salad with grilled chicken
• Mixed greens, tomatoes, cucumber, chickpeas
• Olive oil and lemon dressing

Afternoon Snack (3pm)

• Greek yogurt with a handful of granola

Dinner (6:30pm)

• Baked salmon
• Roasted broccoli and sweet potato
• Side salad

Evening (if needed)

• Herbal tea
• Small piece of dark chocolate

Handling Challenges

Social Situations

You don't have to avoid social eating:

• Look at menus ahead of time
• Choose grilled over fried
• Order vegetables as sides
• Enjoy a drink if you want (in moderation)
• Don't obsess—one meal doesn't ruin 75 days

Cravings

When cravings hit:

• Drink water first (often dehydration disguised as hunger)
• Wait 10 minutes—cravings often pass
• Have healthy alternatives ready
• Allow small portions of what you crave
• Don't create forbidden foods

Eating Out

Restaurant strategies:

• Start with a salad or broth-based soup
• Choose grilled, baked, or steamed options
• Ask for dressings and sauces on the side
• Stop when satisfied, take leftovers
• Skip the bread basket (or have just one piece)

Busy Days

Quick healthy options:

• Pre-made salads from grocery stores
• Rotisserie chicken with pre-cut vegetables
• Canned beans or tuna for fast protein
• Keep healthy snacks at work/in car
• Know your healthy fast food options

Foods to Emphasize

Proteins

• Chicken breast
• Fish (salmon, tuna, cod)
• Eggs
• Greek yogurt
• Legumes (beans, lentils)
• Tofu and tempeh

Vegetables

• Leafy greens (spinach, kale)
• Cruciferous (broccoli, cauliflower)
• Colorful variety (peppers, carrots, beets)
• Whatever you enjoy eating

Complex Carbs

• Oats
• Sweet potatoes
• Brown rice
• Quinoa
• Whole grain bread

Healthy Fats

• Avocado
• Nuts and seeds
• Olive oil
• Fatty fish

Foods to Minimize (Not Eliminate)

• Sugary drinks and sodas
• Deep fried foods
• Ultra-processed snacks
• Excessive alcohol
• White bread and pastries
• Candy and desserts

Nutrition & Your Other Tasks

Eating + Hydration

• Drink water throughout the day (3L goal)
• Water before meals aids portion control
• Limit liquid calories

Eating + Workouts

• Fuel before workouts (light carb + protein)
• Recover after (protein + carbs within 2 hours)
• Don't exercise on an empty stomach

Eating + Reading

• Don't eat while reading (mindless eating risk)
• Use your reading time as a non-food activity

Tracking Progress

Use the 75 Soft app to check off "healthy eating" daily. What qualifies?

A day counts when:

• You ate mostly whole foods
• You practiced portion awareness
• You didn't binge or eat mindlessly
• You made conscious choices

A day still counts if:

• You had a small treat
• You ate out but chose wisely
• You weren't perfect but were intentional

Progress over perfection. 75 Soft is about building sustainable habits, not torturing yourself with restriction.