🥗 75 Soft Meal Plans & Nutrition Hub

There's a reason 75 Soft doesn't come with a strict meal plan or a list of forbidden foods. Because the moment we label something "off-limits," that's exactly what we crave. The 80/20 approach is different—it's about abundance, not restriction.

I've spent years cycling through diets: counting every calorie, eliminating entire food groups, feeling guilty about birthday cake. The 80/20 philosophy taught me something revolutionary—you can nourish your body deeply while still enjoying the pleasures of food. These two things aren't opposites.

The 80/20 Philosophy

The 80/20 approach to eating is beautifully simple: make nourishing choices about 80% of the time, and allow flexibility for the other 20%. This isn't a precise calculation—it's a mindset shift away from all-or-nothing thinking.

Why does this work? Because it acknowledges human psychology. Complete restriction often leads to eventual rebellion—the binge that follows the diet. By building in flexibility from the start, you remove the tension. There's nothing to rebel against when nothing is forbidden.

The best diet is the one you can sustain. Not for 30 days, not for a challenge—but for life.

What 80/20 Actually Looks Like

If you eat three meals a day for seven days, that's 21 meals per week. The 80/20 split means roughly 17 meals are primarily whole, nourishing foods, while 4 meals (or snacks) have more flexibility.

But please—don't actually count. The point isn't mathematical precision. It's asking yourself: "Am I generally eating in ways that serve my body? Am I also allowing myself to enjoy food?" If the answer to both is yes, you're doing 80/20 right.

Colorful Buddha bowl with vegetables, grains, and protein — Photo by Anna Pelzer

The Addition Approach

Instead of focusing on what to eliminate, focus on what to add. More vegetables. More water. More protein. More fiber. When you fill your plate with nourishing foods, there's naturally less room for everything else—without any sense of deprivation.

Simple Meal Ideas

Here are some ideas for the 80%—simple, satisfying meals that nourish without requiring a culinary degree:

Breakfast Ideas

Greek yogurt with berries and a drizzle of honey
Overnight oats with chia seeds and nut butter
Eggs any style with avocado and whole grain toast
Smoothie with spinach, banana, protein powder, and almond milk
Simple fruit and cottage cheese

Lunch Ideas

Big salad with grilled chicken, lots of vegetables, olive oil dressing
Grain bowl with quinoa, roasted vegetables, and tahini
Soup with a side of crusty bread
Leftovers from last night's dinner (the ultimate meal prep)
Tuna or chicken salad lettuce wraps

Dinner Ideas

Salmon with roasted vegetables and sweet potato
Stir-fry with lots of vegetables and brown rice
Grilled chicken with Mediterranean salad
Turkey meatballs with zucchini noodles
Sheet pan chicken and vegetables (minimal cleanup!)

Embracing the 20%

Here's the part many people struggle with: actually using the 20%. If you've spent years in diet culture, permission to eat "off-plan" can feel uncomfortable. But this flexibility is essential for sustainability.

The 20% might look like: Friday night pizza with your family. A glass of wine with friends. Birthday cake at a celebration. Ice cream on a summer evening. These aren't "cheats" or failures—they're life. They're built into the plan.

Friends enjoying pizza together at a casual dinner — Photo by Ivan Torres

The One Drink Rule

Unlike 75 Hard's zero-tolerance alcohol policy, 75 Soft allows one alcoholic drink per week. For many people, this makes the challenge sustainable where complete abstinence might trigger rebellion.

A few things to consider: "One drink" means one standard serving, not one evening of unlimited drinks. Most 75 Soft practitioners use this for social occasions—a toast at a wedding, a glass of wine with friends, a beer at a barbecue.

What Counts as One Drink?

A standard drink is typically: 12 oz beer, 5 oz wine, or 1.5 oz spirits. Some people skip their weekly drink; others use it consistently. Both approaches honor the challenge.

Meal Prep Made Simple

Meal prep can transform your 75 Soft experience, but it doesn't need to be elaborate. Here's a gentle approach:

Sunday Prep Session (30-60 minutes)

Cook a large batch of grains (rice, quinoa, or farro)
Roast a sheet pan of mixed vegetables
Prep protein (grilled chicken, baked salmon, hard-boiled eggs)
Wash and chop salad greens
Make a batch of overnight oats or chia pudding

With these components ready, assembling meals throughout the week takes minutes. Mix and match based on what sounds good, add different sauces or dressings for variety, and you're set.

You don't need to meal prep like a fitness influencer. You just need enough preparation to make the nourishing choice the easy choice.

The Simplest Meal Prep

If elaborate meal prep feels overwhelming, try this: just prep one thing. Maybe it's washing all your produce so it's ready to eat. Maybe it's cooking a big batch of rice. Even one thing prepped makes the week easier.

Key Takeaways

80/20 eating means nourishing choices most of the time with built-in flexibility
No foods are forbidden—restriction often leads to rebellion
One alcoholic drink per week is allowed within the 75 Soft framework
Focus on adding good things rather than eliminating 'bad' ones
Meal prep can simplify your week without requiring perfection

TL;DR: The 80/20 approach means eating well most of the time while building in flexibility for life's pleasures—no restriction, no rebellion, just sustainable nourishment.

Understanding your 75 Soft rules can help you approach nutrition with the right mindset. And don't forget—movement and nutrition work together for best results.