A Smarter Cheat Day
Cheat days are supposed to be enjoyable; they shouldn't leave you feeling sluggish, remorseful, and still hungry an hour later. The trick? You probably already know it: skip the sugary stuff, mystery oils, and refined carbs, and choose indulgences that actually taste great and feel worth it. You want to win on your cheat days, not set yourself back 10 steps. Ready to hit the ground running? Here are 10 foods that tend to derail the cheat day vibe, plus 10 swaps that satisfy without going off the rails.
1. Fast-Food Pizza
No matter whether it's "fresh" from a fast-food pizzeria or frozen from the grocery aisle, that generic, greasy slice might deliver heavy on the refined carbs and oils, but rarely on flavor. Plus, it’s easy to overeat, even though it'll leave you feeling gross and sluggish afterwards. If you’re going to splurge on your cheat day, you shouldn’t be settling for lukewarm mediocrity.
2. Bar Food Platters
Craving pub food? Again, whether you're getting the frozen variety or fresh from a joint you frequent, a lot of bar staples are basically deep-fried gunk that don’t taste fresh. You’ll often get hit with salt, grease, and breading without much real protein or produce, which will leave you bloated but not actually full.
3. Sticky, Sugary Candy
All candy is technically bad (as is anything that has ample amounts of sugar), but hard candies and chewy fruit candies in particular are the worst. They're almost pure sugar, stick to your teeth, and aren't filling enough to satisfy your craving. Your cheat day deserves something that feels more intentional than a quick sugar spike.
4. Super-Creamy Alfredo Pasta
Alfredo can be ooey-gooey delicious, but it's also a heavy combo of refined pasta and rich, buttery sauce that sits like a brick in your stomach. It’s also easy to eat past comfortable fullness because it’s so calorie-dense. When you want pasta, there are better ways to make it feel like a real treat.
5. A Whole Bag of Chips
We know; this one seems impossible not to do. But admit it, you probably can't open a bag of chips, thinking you'll just eat a "few," only to have the entire thing polished empty in minutes. Chips, after all, are designed to be mindless, which is the opposite of a satisfying cheat meal. Trust us: you’ll get more enjoyment from something you can actually plate and savor.
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6. Movie Popcorn with “Butter” Topping
Craving popcorn? While air-popped varieties are actually surprisingly healthy, the regular movie kind isn't so great for you. That “butter” flavoring you're so addicted to? It's usually filled with additives and piles on extra calories without making your snack taste genuinely better. Don't get us wrong: you can still do popcorn, but this version often just leaves you feeling gross afterward. Pick a better alternative!
7. Chili Dogs
Combining a hot dog with chili stacks multiple heavy items into one bite. It’s a lot of saturated fat, sodium, and refined carbs all at once. You might love both foods, but they usually hit better when you don’t mash them together.
8. Sugar-Loaded Cupcakes
Candy shouldn't be the only sugary thing you avoid on your cheat day. Cupcakes should also be crossed off the list; they mostly just taste like an overload of frosting. The fancy-looking ones are the real enemy, as they can be overly sweet yet still kind of one-note. You’re better off choosing a dessert with real texture and flavor payoff.
9. Ultra-Sugary Breakfast Cereal
It's gre-a-t! It's not, actually. Eating a bowl of sugary cereal might sound like a good idea, but it’s fun for about five minutes, then you’re regretting the whole thing. Many options aren't just packed with sugar, either; they're also filled with unhealthy additives and artificial flavors and colors, not to mention they're low on protein and fiber. If nostalgia is the goal, there are ways to do it that don’t feel like a crash landing.
10. Regular Soda
Liquid sugar is sneaky because while it's addictive, it doesn’t fill you up at all (well, maybe with bubbles). It can also push you to keep snacking since you’re not getting any real satiety. Cross diet varieties out, too; they're not as healthy as you might hope, despite how they're labeled. If you want something fizzy, you’ve got better choices than straight-up soda.
So, what should you eat instead on your cheat day? Don't worry; we're not suggesting veggies and fruits (although it's a good idea!). Here are 10 goodies you can feel free to indulge in:
1. Greek Yogurt “Sundae”
Instead of loading up on scoops of sugar-heavy ice cream, do a healthier twist with Greek yogurt! You might turn your nose up now, but after adding berries, honey, granola, and maybe some chocolate chips, we assure you this one still feels like a proper dessert. You get creamy, sweet, and crunchy in a way that actually fills you up. Now, that's a treat!
2. A Proper Burger with Real Ingredients
Instead of getting a fast-food burger, try making one at home. Choose a base that’s actually made from good beef, turkey, or a solid veggie patty, then slide between golden-brown toasted buns. Then pair with a side of lightly seasoned air-fried wedges so you can indulge without the “why did I eat that?” regret afterward.
3. Dark Chocolate or a Small Dessert
Another dessert idea? If a Greek yogurt sundae isn't hitting the spot, branch out and pick a dessert you’d happily eat instead. Just try to avoid anything that’s just pure sweetness. Dark chocolate, a home-baked cookie, or a small slice of cake can satisfy your craving without feeling overly sugary or heavy. The goal shouldn't be a sugar sprint.
4. Charcuterie Board with Cheese, Fruit, and Crunch
A good board feels indulgent because it’s salty, creamy, sweet, and crunchy all at once. You can build a plate with cheese, olives, fruit, nuts, and a little bread or crackers and feel totally satisfied. It also naturally slows you down because each bite is different.
5. Crunchy Snacks with Substance
If you want that crispy vibe, go for roasted chickpeas, popcorn you season yourself, or tortilla chips with fresh salsa and guacamole. You’ll get the crunch you want plus real ingredients that feel more filling, which kicks out the urge to endlessly graze.
6. Really Good Bread with Olive Oil and Salt
Fresh, crusty bread with quality olive oil and a sprinkle of salt... Sounds heavenly, right? Though it's a simple snack, it feels legitimately indulgent, which makes it perfect for cheat days. Pair it with a protein-based meal, and it'll feel like a splurge that just makes sense.
7. A Fancy Brunch Plate
Go for something like eggs Benedict, a veggie omelet with potatoes, or shakshuka with good bread. It’s rich, satisfying, and feels like a true treat without turning into something overly indulgent or calorie-heavy disguised as breakfast. You’ll leave brunch feeling happy and full, not remorseful.
8. A Big Bowl of Chili (with a Better Side)
Chili can be incredibly satisfying and surprisingly healthy, especially when it’s loaded with beans, veggies, and a good, lean protein. Pair it with a small piece of cornbread or a baked potato instead of stacking it onto a hot dog. That way, you’ll get comfort and fullness without the chaos.
9. A “Better” Cereal Bowl
If you’re craving cereal, build it like a cheat that has a plan: pick a healthier kind, add milk you like, then top with berries and maybe nuts to keep you sated. Keeping the portion reasonable helps it feel satisfying without being overly indulgent. It can also be a great post-workout treat if that fits your day.
10. A Drink That Isn't a Sugar Bomb
Stay away from the sugary stuff, like sodas. Stick with homemade juice or something light instead. If you’re having alcohol, simpler is usually smarter: wine, a spirit with soda water, or a well-made cocktail that isn’t basically dessert. You’ll still feel like you’re celebrating without the sugar spike, and you’ll be less likely to wake up feeling foggy and annoyed the next day.
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