{"id":42586,"date":"2025-02-26T20:50:00","date_gmt":"2025-02-26T20:50:00","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=42586"},"modified":"2025-02-26T20:50:01","modified_gmt":"2025-02-26T20:50:01","slug":"cheat-meal","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/cheat-meal\/","title":{"rendered":"Cheat Meals Aren\u2019t the Enemy\u2014So Long As You Stick to These RD-Vetted Tips, Tricks, and Recipes"},"content":{"rendered":"<p>While it\u2019s always a good idea to prioritize fresh and diverse whole foods in your diet, we\u2019re all human. That\u2019s to say that there\u2019s really no such thing as perfect dietary adherence, and pretty much all of us enjoy a so-called cheat meal here and there.<\/p>\n\n\n<p>No matter if you\u2019re trying to lose weight or achieve another wellness goal\u2014be it more energy, increased focus, or simply feeling better and lighter in your body\u2014you don\u2019t have to skip these cheat meals completely. In fact, they may positively influence your dietary regimen and mental health in a few key ways. You also shouldn\u2019t feel guilt or shame from these occasional indulgences, and it could be worth reframing the language around cheat meals and cheat days completely.<\/p>\n\n\n<p>Ahead, discover what dietitians have to say about cheat meals\u2014including their potential benefits, tips to fit them into your diet plan, and a few dupes for cheat meals and desserts.<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-first-what-is-a-cheat-meal\">First, What Is a Cheat Meal?<\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img data-dominant-color=\"9d9382\" data-has-transparency=\"false\" style=\"--dominant-color: #9d9382;\" decoding=\"async\" width=\"640\" height=\"427\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2025\/02\/cheat-meal-with-food.jpg\" alt=\"cheat meal\" class=\"wp-image-42593 not-transparent\"\/><\/figure>\n\n\n<p>Generally speaking, a cheat meal suggests that you\u2019re steering away from foods that are part and parcel of a generally healthy diet\u2014or whatever dietary protocol you\u2019re currently following for the sake of losing weight, training, or striving towards another health or wellness goal.<\/p>\n\n\n<p><strong>Cheat meals may include the likes of:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fried food<\/li>\n\n\n\n<li>Fast food<\/li>\n\n\n\n<li>Highly processed food<\/li>\n\n\n\n<li>Desserts<\/li>\n\n\n\n<li>Added sugars<\/li>\n\n\n\n<li>Foods high in salt, simple carbs, and\/or saturated fat<\/li>\n<\/ul>\n\n\n<p>It\u2019s possible (and often tempting) to go overboard with \u201ccheat\u201d foods\u2014and doing so is typically counterproductive to losing or maintaining weight. Overeating them and\/or eating them often may also heighten the risk of a range of health issues.<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-benefits-of-cheat-meals\">Benefits of Cheat Meals<\/h2>\n\n\n<p>While you might think that cheat meals will automatically sabotage your diet and goals, the truth is that they aren\u2019t inherently bad. As long as you eat them in moderation, follow a generally healthy diet the <a href=\"https:\/\/www.humnutrition.com\/blog\/types-of-rest\/\">rest<\/a> of the time, and nix the stigma around them, they can actually integrate well within your greater diet.<\/p>\n\n\n\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/122\/flatter-me-fiber-glp%e2%80%911-booster\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/9d172430-2d27-11f1-b5c9-8da08a8c9ee5.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"Flatter Me Fiber GLP\u20111 Booster\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m8.713 3 1.54 3.61 3.46.58L11.207 10l.588 4-3.082-1.878zm4.555 7.253 3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.4\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t2364 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">Flatter Me Fiber GLP\u20111 Booster<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\tClinically Backed Prebiotic Fiber formulated to double GLP-1 levels, curb cravings, and promote regularity.\u2020\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$30<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n\n\n<p>To start, <a href=\"https:\/\/www.linkedin.com\/in\/sandra-avitia-39333317\" target=\"_blank\" rel=\"noreferrer noopener\">Sandra Avitia, MS, RD, LDN<\/a>, a dietitian and certified <a href=\"https:\/\/www.humnutrition.com\/blog\/how-much-weight-can-you-lose-in-a-month\/\">weight loss<\/a> coach, introduces the concept of hormesis, in which low doses of a stressor are beneficial whereas high doses are harmful. \u201cI recommend designating a specific day to introduce a low-dose stressor, which can positively invigorate the body,\u201d she shares. In this case, you\u2019d enjoy your cheat meal of choice. \u201cThis low-dose stressor interrupts the body\u2019s routine, enabling it to adapt and make necessary adjustments.\u201d Avitia adds that this process facilitates more efficient regulation of <a href=\"https:\/\/www.humnutrition.com\/blog\/ghrelin-and-leptin\/\" target=\"_self\" rel=\"\">leptin<\/a>: a hormone that regulates appetite and energy balance to help you maintain weight over time. More leptin means stronger cues letting your body know that you\u2019re full, whereas lower leptin levels signal that you\u2019re hungry and require more calories.<\/p>\n\n\n<p>In addition, we can\u2019t forget that food is one of the many joys in life. Deprivation should never be on the table, even when you have a specific wellness goal like weight loss in mind. (Of course, it\u2019s a different story if you\u2019re dealing with a specific medical issue with which certain foods could jeopardize your health. In this case, heed your physician\u2019s guidance.)<\/p>\n\n\n<p>Food and pleasure also make for a terrific pairing that can benefit your well-being in significant ways. Per a <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7751982\/\" target=\"_blank\" rel=\"noreferrer noopener\">2020 systematic review<\/a> published in the journal <em>PLoS One<\/em>, different studies have shown that higher pleasure in eating may be linked to benefits such as:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Better nutritional status<\/li>\n\n\n\n<li>Healthier food choices<\/li>\n\n\n\n<li>Increased perceived diet-related quality of life<\/li>\n\n\n\n<li>Reduced symptoms of depression<\/li>\n<\/ul>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-4-tips-for-navigating-cheat-meals\">4 Tips for Navigating Cheat Meals<\/h2>\n\n\n<p>To ensure that your cheat meals and cheat days work for you and your goals, heed the expert-vetted tips and tricks below.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-time-them-wisely\">1. Time Them Wisely<\/h3>\n\n\n<p>Moderation is the name of the cheat meal game. You may want to designate a specific day on which to enjoy them so you stick to a set plan and not get tempted with a spur-of-the-moment decision you\u2019ll later realize wasn\u2019t worth it. \u201cAdditionally, it can be beneficial to plan cheat days around intense physical activity to help burn off the extra calories,\u201d notes Avitia.<\/p>\n\n\n<p>Other protocols such as the <a href=\"https:\/\/www.humnutrition.com\/blog\/80-20-diet-rule\/\" target=\"_self\" rel=\"\">80-20 rule<\/a>\u2014a style of eating with which you eat healthy fare 80 percent of the time and more indulgent or less-than-healthy foods 20 percent of the time\u2014are prized for their flexibility and freedom from restrictive eating patterns. In practice, the 80-20 rule would equate to four cheat meals a week for someone who eats three meals a day. (Not bad, don\u2019t you think?)<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-establish-a-strong-nutritional-foundation\">2. Establish a Strong Nutritional Foundation<\/h3>\n\n\n<p>According to Avitia, this step is essential to reinforce the rationale behind adhering to a specific meal plan. Are you aiming for weight loss or to feel more confident in your skin? Are you hoping to avoid feeling <a href=\"https:\/\/www.humnutrition.com\/blog\/anti-bloating-meal\/\" target=\"_self\" rel=\"\">bloated or foggy after big meals<\/a>? How about promoting your healthspan so that you have more energy and time to spend with your loved ones? Essentially, you\u2019ll want to understand the whats, whys, and hows of your overall dietary regimen so you can stick to it for the majority of the time.<\/p>\n\n\n<p>If you\u2019re unsure of where to base your dietary approach, Avitia advises keeping things simple and not overthinking the process. \u201cInstead, focus on selecting quality <a href=\"https:\/\/www.humnutrition.com\/blog\/why-do-we-need-protein\/\">protein<\/a> sources while minimizing simple carbohydrates,\u201d she shares.<\/p>\n\n\n<p>\u201cBy adhering to these fundamental principles, individuals can consistently make choices that align with their dietary goals\u2014even on cheat day,\u201d Avitia continues. \u201cWith a strong foundation in place, cheat days can become less stressful and more enjoyable, promoting a balanced approach to nutrition.\u201d<\/p>\n\n\n\n<div  class=\"related-block bg-lighter -mx-4 md:mx-0 p-4 md:p-6 grid grid-cols-2 gap-4 sm:gap-6 my-10\">\n\t<div class=\"col-span-2 text-xs font-semibold uppercase\">Related Stories<\/div>\n\t\n<article><a class=\"flex flex-col sm:flex-row group !no-underline\" href=\"https:\/\/www.humnutrition.com\/blog\/glp1-weight-loss\/\">\n<div class=\"aspect-square bg-lighter mb-4 sm:mb-0 sm:mr-4 w-full sm:w-20 sm:shrink-0\">\n\t<img decoding=\"async\" width=\"120\" height=\"120\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2025\/02\/GLP-1-weight-loss-The-Wellnest-by-HUM-Nutrition-1-2-120x120.jpg\" class=\"object-cover w-full block h-full transition-opacity group-hover:opacity-80 !mb-0 not-transparent wp-post-image\" alt=\"\" loading=\"lazy\" srcset=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2025\/02\/GLP-1-weight-loss-The-Wellnest-by-HUM-Nutrition-1-2-120x120.jpg 120w, https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2025\/02\/GLP-1-weight-loss-The-Wellnest-by-HUM-Nutrition-1-2-245x245-jpg.webp 245w, https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2025\/02\/GLP-1-weight-loss-The-Wellnest-by-HUM-Nutrition-1-2-302x302.jpg 302w\" sizes=\"auto, (max-width: 120px) 100vw, 120px\" data-has-transparency=\"false\" data-dominant-color=\"626641\" style=\"--dominant-color: #626641;\" \/><\/div>\n<div>\n<div class=\"text-xs sm:text-base line-clamp-3 font-semibold group-hover:text-primary\">5 Natural Ways You Can Boost Your GLP-1<\/div>\n<\/div>\n<\/a><\/article>\n\n<article><a class=\"flex flex-col sm:flex-row group !no-underline\" href=\"https:\/\/www.humnutrition.com\/blog\/cinnamon-roll-recipe\/\">\n<div class=\"aspect-square bg-lighter mb-4 sm:mb-0 sm:mr-4 w-full sm:w-20 sm:shrink-0\">\n\t<img decoding=\"async\" width=\"120\" height=\"120\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2024\/12\/Cinnamon-Roll-Recipe-The-Wellnest-by-HUM-Nutrition-120x120.jpg\" class=\"object-cover w-full block h-full transition-opacity group-hover:opacity-80 !mb-0 not-transparent wp-post-image\" alt=\"Cinnamon Roll Recipe\" loading=\"lazy\" srcset=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2024\/12\/Cinnamon-Roll-Recipe-The-Wellnest-by-HUM-Nutrition-120x120.jpg 120w, https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2024\/12\/Cinnamon-Roll-Recipe-The-Wellnest-by-HUM-Nutrition-245x245-jpg.webp 245w, https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2024\/12\/Cinnamon-Roll-Recipe-The-Wellnest-by-HUM-Nutrition-302x302.jpg 302w\" sizes=\"auto, (max-width: 120px) 100vw, 120px\" data-has-transparency=\"false\" data-dominant-color=\"9f9082\" style=\"--dominant-color: #9f9082;\" \/><\/div>\n<div>\n<div class=\"text-xs sm:text-base line-clamp-3 font-semibold group-hover:text-primary\">Our Favorite Healthy Cinnamon Roll Recipe (Inspired by Erewhon\u2019s Viral Cinnamon Roll)<\/div>\n<\/div>\n<\/a><\/article>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3-silence-any-stigma\">3. Silence Any Stigma<\/h3>\n\n\n<p><a href=\"https:\/\/www.marisalandetta.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Marisa Landetta, RD<\/a>, a gluten-free and plant-based registered dietitian in Lehi, Utah, who specializes in weight management, prefers even doing away with the concept of cheat meals altogether. In her view, the verbiage contributes to harmful diet culture and can perpetuate negative views about yourself as well as food altogether. \u201cIf you believe that eating certain foods makes you \u2018bad\u2019 or \u2018out of control,\u2019 it may be a sign of an unhealthy relationship with food,\u201d she cautions. \u201cEveryone deserves to eat nourishing meals throughout the day, even when working towards weight loss goals.\u201d<\/p>\n\n\n<p>With these points in mind, it\u2019s important to remove any guilt, shame, or stigma around so-called cheat meals. In fact, tapping into positive psychology around \u201ccheat\u201d foods could actually end up staving off weight gain.<\/p>\n\n\n<p>In a <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0195666313004698\" target=\"_blank\" rel=\"noreferrer noopener\">2014 study<\/a> published in the journal <em>Appetite<\/em>, participants who associated chocolate cake with feelings of guilt (in contrast to those who associated the dessert with celebration):<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Were less successful at losing weight over three months (in those who aimed for weight loss)<\/li>\n\n\n\n<li>Were less successful at maintaining their weight over 18 months&nbsp;<\/li>\n\n\n\n<li>Had lower levels of perceived behavioral control<\/li>\n<\/ul>\n\n\n<p>In sum, the researchers concluded that stress and feeling guilty about food are counterproductive.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-4-boost-their-nutritional-value\">4. Boost Their Nutritional Value<\/h3>\n\n\n<p>There are countless ways to \u201chealthify\u201d make your cheat meals\u2014i.e., increase their overall nutritional value without making major sacrifices.<\/p>\n\n\n<p>Per Avitia, these cheat meal hacks include but aren\u2019t limited to:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Baking or air frying certain items (rather than opting for their deep-fried counterparts)<\/li>\n\n\n\n<li>Adding unlimited veggie toppings to pizza to boost your <a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-of-soluble-fiber-vs-insoluble-fiber\/\">fiber<\/a> and micronutrient intake<\/li>\n\n\n\n<li>Opting for a lettuce wrap to replace a bun for your burger<\/li>\n<\/ul>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-3-rd-developed-cheat-meal-and-dessert-dupes\">3 RD-Developed Cheat Meal and Dessert Dupes<\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img data-dominant-color=\"663529\" data-has-transparency=\"false\" style=\"--dominant-color: #663529;\" decoding=\"async\" width=\"640\" height=\"427\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2025\/02\/cheat-meal.jpg\" alt=\"cheat meal\" class=\"wp-image-42591 not-transparent\"\/><\/figure>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-high-protein-pizza\">1. High-Protein Pizza<\/h3>\n\n\n<p>This <a href=\"https:\/\/www.marisalandetta.com\/blog-recipies\/protein-packed-pizza-crust\" target=\"_blank\" rel=\"noreferrer noopener\">gluten-free pizza recipe<\/a> by Landetta packs 17 grams of protein per serving and is weight-loss friendly. \u201cIt still satisfies your pizza craving, but with less saturated fat and more protein,\u201d she explains.<\/p>\n\n\n<p><em>Yields 2 servings<\/em><\/p>\n\n\n<p>Ingredients<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 cup gluten-free flour<\/li>\n\n\n\n<li>1 cup plain Greek yogurt (or 8oz silken tofu for a plant-based option)<\/li>\n\n\n\n<li>1 tsp baking powder<\/li>\n\n\n\n<li>1 tbsp nutritional yeast<\/li>\n\n\n\n<li>Dash of salt<\/li>\n\n\n\n<li>1 tsp each of oregano, parsley, and rosemary<\/li>\n<\/ul>\n\n\n<p>Toppings<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Parmesan cheese and mozzarella<\/li>\n\n\n\n<li>Tomato sauce (optional: no added sugar variety)<\/li>\n\n\n\n<li>Fresh vegetables (red onion, mushrooms, bell peppers, onions, spinach)<\/li>\n<\/ul>\n\n\n<p>Instructions<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Preheat oven to 375\u00b0F (190\u00b0C).<\/li>\n\n\n\n<li>In a bowl, combine gluten-free flour, Greek yogurt (or silken tofu), baking powder, nutritional yeast, salt, and herbs. Stir until a dough forms.<\/li>\n\n\n\n<li>Roll out the dough onto a parchment-lined baking sheet. Bake for 10-12 minutes until lightly golden.<\/li>\n\n\n\n<li>Spread tomato sauce, cheese (if using), and toppings of choice.<\/li>\n\n\n\n<li>Return to the oven for another 8-10 minutes until cheese melts and edges are crispy.<\/li>\n\n\n\n<li>Slice and serve hot.<\/li>\n<\/ol>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-high-protein-chocolate-mousse\">2. High-Protein Chocolate Mousse<\/h3>\n\n\n<p>If chocolate makes your heart sing, consider whipping up Landetta\u2019s <a href=\"https:\/\/www.marisalandetta.com\/blog-recipies\/high-protein-chocolate-mousse\" target=\"_blank\" rel=\"noreferrer noopener\">protein-rich chocolate mousse recipe<\/a>. (Bonus: It also offers heart-healthy flavonoids and <a href=\"https:\/\/www.humnutrition.com\/blog\/fiber\/\" target=\"_self\" rel=\"\">gut-boosting fiber<\/a>.) \u201cThis rich chocolate dessert satisfies your chocolate needs while providing protein and limiting added sugar,\u201d she shares.<\/p>\n\n\n<p><em>Yields 4 servings<\/em><\/p>\n\n\n<p>Ingredients<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 package silken tofu (16 oz)<\/li>\n\n\n\n<li>2 Medjool dates (pitted)<\/li>\n\n\n\n<li>3 tbsp cocoa powder<\/li>\n\n\n\n<li>2 scoops chocolate protein powder (optional)<\/li>\n\n\n\n<li>1\/2 cup dark chocolate chips (no added sugar)<\/li>\n\n\n\n<li>Optional toppings: hemp seeds, coconut flakes, berries&nbsp;<\/li>\n<\/ul>\n\n\n<p>Instructions<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Melt dark chocolate in a microwave-safe bowl, stirring every 10-15 seconds to prevent burning.<\/li>\n\n\n\n<li>Add melted chocolate, tofu, dates, and cocoa powder to a high-speed blender.<\/li>\n\n\n\n<li>Blend until smooth, scraping down the sides as needed.<\/li>\n\n\n\n<li>Pour the mixture into a container and refrigerate for a few hours until set.<\/li>\n\n\n\n<li>Top with hemp seeds, coconut flakes, or berries, and enjoy!<\/li>\n<\/ol>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3-avocado-pudding\">3. Avocado Pudding<\/h3>\n\n\n<p>Here, Avitia offers her avocado pudding recipe, which offers healthy fat and protein. It\u2019s also decadent enough to stand in for less nutritious desserts on your cheat days.<\/p>\n\n\n<p>Ingredients<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 ripe avocados, pits removed<\/li>\n\n\n\n<li>4 tbsp unsweetened cocoa powder<\/li>\n\n\n\n<li>1\/2 cup unsweetened vanilla almond milk<\/li>\n\n\n\n<li>4 tbsp pure maple syrup<\/li>\n\n\n\n<li>1 tsp vanilla extract<\/li>\n<\/ul>\n\n\n<p>Instructions<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Combine all ingredients in a blender or a food processor and blend until smooth, scraping down the sides in between. Add more almond milk if needed to help blend.<\/li>\n\n\n\n<li>Taste test it to see if you prefer more chocolate flavor (add more cocoa powder, 1 tablespoon at a time), more sweetness (add a splash of maple syrup) or more vanilla. Blend until smooth.<\/li>\n\n\n\n<li>Transfer to an airtight container for storing. Refrigerate.&nbsp;<\/li>\n<\/ol>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-cheat-meal-faqs\">Cheat Meal FAQs<\/h2>\n\n\n<h4 class=\"wp-block-heading\" id=\"h-what-is-the-rule-for-cheat-meals\">What is the rule for cheat meals?<\/h4>\n\n\n<p>There are no hard and fast rules for cheat meals. However, they should be sporadic and fit within the context of a diverse, nutritious diet rich in whole foods and balanced macronutrients.\u00a0<\/p>\n\n\n<h4 class=\"wp-block-heading\" id=\"h-how-often-is-it-okay-to-have-a-cheat-meal\">How often is it okay to have a cheat meal?<\/h4>\n\n\n<p>The cadence depends on a range of factors including your goals, health issues or concerns, and overall diet quality. Some people may prefer to stick to one cheat day per week or extend this <a href=\"https:\/\/www.humnutrition.com\/blog\/this-is-what-your-period-is-saying-about-your-health\/\">period<\/a> to the weekend. In the context of the 80-20 rule, a person who eats three meals a day would plan to have four cheat meals per week.<\/p>\n\n\n<h4 class=\"wp-block-heading\" id=\"h-will-i-gain-weight-from-a-cheat-day\">Will I gain weight from a cheat day?<\/h4>\n\n\n<p>One cheat day a week is unlikely to contribute to weight gain, so long as you stick to an otherwise healthy dietary regimen that promotes weight loss.<\/p>\n\n\n<h4 class=\"wp-block-heading\" id=\"h-does-a-cheat-day-reset-your-metabolism\">Does a cheat day reset your metabolism?<\/h4>\n\n\n<p><a href=\"https:\/\/www.nm.org\/healthbeat\/healthy-tips\/nutrition\/the-skinny-on-cheat-days\" target=\"_blank\" rel=\"noreferrer noopener\">Some research<\/a> suggests that cheat meals and cheat days may reset your metabolism when you\u2019re under more restrictive eating protocols. However, there\u2019s insufficient evidence to prove that these potential results are sustained or meaningful enough to significantly impact metabolism. (In addition, the <a href=\"https:\/\/health.clevelandclinic.org\/can-cheat-days-help-you-lose-weight\" target=\"_blank\" rel=\"noreferrer noopener\">Cleveland Clinic<\/a> notes that most of these studies focus on re-feed days for athletes or people who do <a href=\"https:\/\/www.humnutrition.com\/blog\/is-fasting-healthy\/\" target=\"_self\" rel=\"\">intermittent fasting<\/a>, so they\u2019re not entirely applicable to cheat meals and cheat days.)<\/p>\n\n\n\n<div  class=\"cta-block -mx-4 md:mx-0 my-10 p-px md:rounded bg-white text-black relative  bg-no-repeat bg-cover aspect-[83\/48]\" style=\"background-image:url(https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2024\/12\/BlogBackground_Quiz.jpg);\" >\n\n\t<div class=\"p-4 sm:p-6 w-[70%] md:w-2\/3\">\n\t\t\t\t\t<div class=\"text-2xl md:text-3xl font-display font-bold uppercase\">Build Your Supplement Routine<\/div>\n\t\t\n\t\t\t\t<a class=\"btn btn-large btn-primary mt-4 md:mt-8 !no-underline\" href=\"https:\/\/www.humnutrition.com\/get_started\" target=\"_blank\">Take The HUM Quiz<\/a>\n\t\t<\/div>\n\n\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>While it\u2019s always a good idea to prioritize fresh and diverse whole foods in your diet, we\u2019re all human. That\u2019s to say that there\u2019s really no such thing as perfect dietary adherence, and pretty much all of us enjoy a so-called cheat meal here and there. No matter if you\u2019re trying to lose weight or [&hellip;]<\/p>\n","protected":false},"author":33,"featured_media":42597,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[819,822,823,820],"tags":[252,263,863,164],"coauthors":[21958],"class_list":["post-42586","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-hacks-food","category-healthy-eating","category-recipes","tag-clean-eating","tag-digestive-health","tag-healthy-habits","tag-self-care"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Why The Cheat Meal is a Must. 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