The framework
Whole foods, no sugar, no alcohol, no processed food. Three meals + one snack. Lean protein at every meal, vegetables at every meal, a fist-sized portion of whole grains, water with every meal.
Sample day
- Breakfast: 3 eggs, sautéed spinach, half an avocado, black coffee.
- Lunch: Grilled chicken, large salad, olive oil + lemon, quinoa.
- Snack: Apple + 12 raw almonds.
- Dinner: Wild salmon, roasted vegetables, brown rice.
Grocery list essentials
Eggs, chicken, salmon, ground turkey, lentils, black beans, brown rice, quinoa, oats, all leafy greens, broccoli, bell peppers, sweet potatoes, avocados, berries, apples, raw nuts, olive oil, herbs, water.
The weekly fast
Add one 24-hour fast each week — Sunday evening to Monday evening works for most. The free Spiritual Fast guide walks you through it. Grab the PDF:
Free guide: The Avodah Dynamics Spiritual Fast.
A 30-page biblical fasting blueprint — types of fasts, what to pray, how to break a fast, and the day-by-day rhythm. Free in exchange for your email.
FAQ
A Daniel-Fast-inspired whole-foods plan: lean protein, vegetables at every meal, whole grains, fruit, nuts, water. No alcohol, no sugar, no processed food. It's clean enough to satisfy 75 Hard's strict diet rule and biblical enough to be a discipleship practice.
Yes — keto, paleo, Mediterranean, plant-based, or Daniel Fast all work. The rule is: pick one and don't deviate for 75 days. The plan matters less than the refusal to negotiate with it.
Black coffee is allowed on the original 75 Hard. Most Christian fasters cut sweeteners and creamer for the 75 days.
No. A cheat meal is a missed task, which triggers the day-1 restart. The plan is the plan for 75 days.