A fit woman in a pink sports bra smiles while preparing a healthy meal in a modern kitchen. In front of her are ingredients like hard-boiled eggs, berries, granola, avocado, and a pink smoothie beside a blender, suggesting a high-protein breakfast or post-workout meal. The setting highlights clean eating and an active lifestyle.

75 Hard: Quick & Easy High-Protein Meal Ideas (Works for 75 Soft Too!)

ByLaToya Rachelle Lifestyle

You guys LOVED my free 75 Hard and 75 Soft Challenge trackers (links below) and the #1 follow-up question I get is: “What should I eat on the 75 Hard Diet?”

Sticking to clean eating during the 75 Hard Challenge is no joke—especially when you’re already squeezing in workouts, reading, and drinking all that water.

Well, if you’re short on time or just not a fan of cooking (🙋🏽‍♀️), this post is for you.

I’ve rounded up a couple of simple, protein-packed meal ideas that are easy to prep, take minimal effort, and will help keep you on track.

P.S. These 75 Hard diet ideas work just as well if you’re doing 75 Soft, 75 Medium, or even your own custom version of the challenge!

This post contains affiliate links. That means we may make a small commission on items purchased through links in this post at no extra cost to you! You can read our full disclosure here .

A fit woman in a blue sports bra and gray sleeves drinks a glass of water while filling out a challenge tracker at a table. She appears focused and organized, with a bowl of fresh fruit including bananas, papaya, grapes, and apples nearby, suggesting a commitment to hydration, health, and goal-setting.

High-Protein Breakfasts (Quick & Easy)

Mornings can be chaotic, but that doesn’t mean your breakfast has to suffer. These high-protein options are easy to throw together and keep you full through your first workout (or your first Zoom meeting of the day).

🥣 Greek Yogurt + Berries + Hemp Seeds

Thick, creamy, and packed with protein—Greek yogurt is a staple. Top it with berries for antioxidants and a sprinkle of hemp seeds for an extra boost of protein and healthy fats.

🍍 Cottage Cheese + Pineapple or Cherry Tomatoes

Don’t sleep on cottage cheese—it’s a protein powerhouse. Sweet or savory, this combo works either way. Pair it with pineapple chunks for something light and refreshing or go savory with cherry tomatoes and cracked pepper.

🥤 Protein Smoothie

A go-to for busy mornings. Blend frozen fruit, unsweetened almond milk, your favorite clean protein powder, and a spoonful of nut butter. Done in minutes and perfect for on-the-go.
💡 Add spinach or chia seeds for extra fiber and nutrients.

You might also like this Green Goddess Protein Smoothie 💚

🍳 Eggs + Avocado Toast

A classic combo that always delivers. Scramble, boil, or fry your eggs in olive oil and serve over a slice of whole grain or sprouted toast (Ezekiel bread works great). Add avocado for healthy fats and staying power.

🥄 Overnight Oats with Protein Powder

Prep the night before and thank yourself later. Mix rolled oats, almond milk, a scoop of protein powder, and chia seeds. Let it chill overnight and top with fruit or a drizzle of nut butter in the morning.
✨ Bonus: Totally meal-prep friendly when planning for the week.

A smiling woman in a gray tank top pours milk or a creamy liquid from a small white pitcher into a glass bowl of chia pudding topped with fresh blueberries and raspberries. The scene captures a moment of preparing a healthy, high-protein breakfast in a bright, modern kitchen.

7-Day High-Protein Breakfast Plan (Free Printable!)

Need help planning your breakfasts for the week? I’ve got you covered. This 7-day high-protein breakfast plan keeps things quick, simple, and 75 Hard-approved. You can print it out for your fridge or keep it handy on your phone or tablet—whatever works best for your routine. Just mix and match, or follow it as is and grab your free copy here!

Promotional graphic for a "High-Protein Breakfast Plan" now available at LaToyaRachelle.com, featuring a 7-day meal plan and a grocery staples list tailored for the 75 Hard challenge. The plan includes items like Greek yogurt, eggs, protein smoothies, and chia pudding, with daily protein boosts listed. A “FREE COPY” badge and a silhouette of a woman lifting weights reinforce the health and fitness focus.
Get the plan here

Protein-Packed Lunches (Meal Prep Friendly)

When lunchtime rolls around, the last thing you want is a complicated recipe. These lunch ideas are protein-rich, super simple, and perfect for prepping in advance so you can stay on track without standing over the stove.

🥗 Grilled Chicken Salad with Olive Oil + Balsamic

Toss pre-cooked grilled chicken strips over a bed of mixed greens, then drizzle with olive oil and balsamic vinegar. Add extras like cherry tomatoes or avocado for more flavor and nutrients.
💡 Shortcut: Use bagged salad kits (just skip the dressing if it has added sugar).

🐟 Tuna Salad Lettuce Wraps

Mix canned tuna with olive oil, chopped celery, and seasonings. Scoop into romaine or butter lettuce leaves for an easy, no-carb wrap.
💡 Optional add-ins: diced pickles, mustard, or red onion (no mayo needed!).

🍛 Quinoa Bowl with Black Beans, Corn, and Chicken

Layer pre-cooked quinoa with black beans, corn, grilled chicken, and a squeeze of lime. Add cilantro or avocado if you have it.
💡 Meal prep tip: Assemble 3–4 bowls ahead of time and store in containers for grab-and-go later.

🍗 Rotisserie Chicken + Steamable Veggies

Grab a rotisserie chicken from the store and pair it with steam-in-bag veggies like broccoli, green beans, or cauliflower rice.

🥚 Hard-Boiled Eggs + Hummus + Sliced Veggies (Snack Plate Style)

Make a protein-rich “snack plate” with 2–3 hard-boiled eggs, a few tablespoons of hummus, and a mix of sliced cucumbers, bell peppers, or baby carrots.
💡 Feels like a snack, fills like a meal.

A smiling woman in athletic wear stands in a kitchen holding two meal prep containers filled with healthy food. One container includes grilled chicken with mixed vegetables, while the other features brown rice, carrots, and sliced cucumbers—highlighting a balanced, high-protein lunch ideal for clean eating or fitness-focused meal planning.

Simple Dinners That Still Hit Your Protein Goals

By the time dinner rolls around, you’re probably ready to collapse on the couch—not spend an hour in the kitchen. These high-protein dinners are quick to prep, easy to customize, and still totally 75 Hard-friendly.

🐟 Baked Salmon + Frozen Rice + Roasted Broccoli

Pop a salmon fillet in the oven, heat up a frozen brown rice pouch, and toss some broccoli in olive oil and roast it all at once. It’s balanced, satisfying, and packed with protein + healthy fats.
💡 Shortcut: Use parchment paper for easy cleanup!

🍔 Turkey or Chicken Burger Patties + Sweet Potato

Grill or pan-fry your favorite clean-ingredient burger patties (no bun needed!) and pair them with roasted or microwaved sweet potato rounds.
💡 I like to season mine with garlic powder, paprika, and sea salt—simple but flavorful.

🍤 Stir-Fry with Pre-Cut Veggies and Shrimp or Tofu

Toss a bag of pre-cut stir-fry veggies into a skillet with shrimp or tofu and a splash of coconut aminos or no-sugar-added teriyaki sauce. Dinner in 15 minutes? Yes, please.
💡 Serve over cauliflower rice* or quinoa for extra volume.

🌶️ Sheet Pan Chicken Fajitas

Slice chicken breasts, bell peppers, and onions. Toss them with olive oil and fajita seasoning (check the label for added sugar!), then roast on a sheet pan. Serve in lettuce wraps or over greens.
💡 Leftovers make a great lunch the next day!

🌮 Ground Beef + Salad Greens + Salsa + Guac (Taco Bowl Style)

Cook lean ground beef with taco spices, then layer it over chopped lettuce or salad greens with salsa, guacamole, a sprinkle of shredded cheese, and maybe a few diced tomatoes. It’s basically a taco salad—but we’re calling it a bowl because it sounds more fun. 😉
💡 Stick with simple, whole ingredients and check store-bought items for sneaky additives if you’re aiming to keep things clean.

A woman in athletic wear with a checkered towel over her shoulder places a tray of raw chicken and colorful vegetables—like broccoli, zucchini, bell peppers, and red onions—into the oven. The setting suggests she's preparing a healthy, protein-packed dinner in a modern kitchen post-workout.

Cauliflower rice not your thing? 🤔 (Optional Swaps)

No worries—you’ve got options! If you’re not a fan of cauliflower rice (or just need a break from it), here are a few easy swaps that still work with your 75 Hard goals:

  • 🥬 Chopped Lettuce or Salad Greens – A crisp, fresh base for taco bowls or stir-fries
  • 🍠 Roasted Sweet Potato Cubes – Add fiber and natural sweetness
  • 🍚 Quinoa – Higher in carbs, but packed with plant-based protein
  • 🥦 Riced Broccoli or Mixed Veggie Blends – Similar texture, different flavor
  • 🥒 Zucchini Noodles – A great low-carb, veggie-forward base
  • 🥬 Shredded Cabbage or Coleslaw Mix – Sautéed or raw for added crunch

💡 Mix and match based on what you have on hand—and what you’ll actually enjoy eating!

Protein Snacks to Keep You Going

Some days, you just need a little something between meals—especially with those two workouts. These quick protein-packed snacks will keep your energy up and your hunger in check without derailing your progress.

🍫 Protein Bars

An easy grab-and-go option, but not all protein bars are created equal. Look for ones with clean ingredients, no added sugar, and at least 15–20g of protein.

🥚 Hard-Boiled Eggs

Simple, classic, and easy to meal prep in batches. Add a little sea salt or everything bagel seasoning for flavor and you’re good to go.

🧈 Celery Sticks + Nut Butter

Crunchy, creamy, and surprisingly filling. You’ll get protein and healthy fats in one go.
💡 Try almond or cashew butter—just check the label to avoid added sugar or oils.

🥄 Chia Pudding

Make it the night before with almond milk, chia seeds, and a few drops of vanilla or cinnamon. It’s a great fiber + protein combo that doubles as dessert.
💡 Top with a spoonful of nut butter for extra richness.

🍏 Almonds or Pumpkin Seeds + Apple Slices

Crunchy, portable, and well-balanced. Pair healthy fats and protein (like nuts or seeds) with fresh fruit for a satisfying, whole-food snack.
💡 Stick to about a handful of nuts. I love cashews (ok, pecans too lol) and I know from experience how easy it is to go overboard here. 😩

A woman in workout clothes sits on a park bench, smiling as she pulls a protein bar from her tan gym bag. A water bottle sits nearby, emphasizing a post-workout or on-the-go healthy snack routine. The setting highlights fitness, nutrition, and preparation.

More Store-Bought High-Protein Staples To Make Life Easier

Keep your fridge and pantry stocked with these convenient, high-protein options that can save you time and help you stay on track without sacrificing your progress.

If you’ve already grabbed my free 7-day breakfast plan above, consider this your extra list of go-to staples for quick lunches, dinners, and snacks throughout the week!

  • Rotisserie chicken (check for clean ingredients—some are loaded with extras)
  • Canned tuna or salmon (in water or olive oil, no added sauces)
  • Pre-cooked lentils (Trader Joe’s and vacuum-sealed options are great)
  • Clean protein powders (plant-based or whey—check the label for added sugars)
  • Steamable frozen veggies (broccoli, cauliflower, green beans, stir-fry blends)
  • Pre-cooked quinoa or brown rice pouches (unsauced, low-ingredient versions)
  • Hard-boiled eggs (pre-cooked and peeled = one less step for you)
  • Greek yogurt (individual cups or large tubs)
  • Cottage cheese (look for low-sodium, no added sugar versions if possible)
  • Nut butter packets (perfect for on-the-go snacking)
  • Single-serve hummus cups (great with veggies or boiled eggs)
A woman in athletic wear meal preps a variety of healthy dishes on a kitchen counter, filling containers with colorful ingredients like grilled chicken, leafy greens, quinoa, fresh berries, chopped vegetables, and lettuce wraps with deli meat. The setup emphasizes balanced, nutrient-dense meals ready for the week, showcasing a commitment to clean eating and fitness.

Final Thoughts

Eating clean during a challenge like 75 Hard doesn’t have to mean cooking every single thing from scratch. These high-protein meal ideas are perfect for those of us who are short on time—or who just don’t love to cook.

Whether you’re tackling 75 Hard, easing into 75 Soft, or doing your own version of the challenge, I hope these simple meal ideas help you stay consistent, fueled, and feeling good.

Looking for even more support? Don’t forget to grab your free 7-Day High-Protein Breakfast Plan. It’s printable and digital-friendly so you can keep it handy all week long!

👉 You can also check out my free printable challenge trackers [75 Hard, 75 Soft, 75 Medium] if you don’t have them already, and browse my growing collection of helpful tools and resources in my Payhip store. Everything there is designed to help you stay on track and feel your best.

Until next time,

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LaToya Rachelle, author and creator of LaToyaRachelle.com, is dedicated to empowering women on their journey to self-discovery and personal growth. Through her writings, she shares insights on self-care, happiness, manifestation, success habits, and more, and provides invaluable tools to help you unleash your fullest potential. Join LaToya as she inspires and guides you to become the best version of yourself.