Should I Incorporate Cheat Day Meals Into My Fitness Plan?


By Team Cellucor


Updated: 2-13-18

Showing a leniency after your efforts have been regimented can have a positive role in your ability to, not only stay sane but, to burn additional calories. Here’s how to do it the right way.

Relentless meal prepping can chip away at the very fibers of your soul, making you want to throw in the towel and attack the nearest fast food outlet with vigor. This doesn’t mean your improvements need to take a back seat, in fact, a little cleverly designed indulgence with your favorite foods can yield very positive improvements, and a paper in the International Journal of Obesity seconds this notion. The researchers found that those who dieted consistently without breaks lost less weight than those guys who alternated between dieting for two weeks and eating whatever they wanted for two weeks. It wasn't a flash in the pan duration either, both groups went hard at it for a full four months. That’s enough time for anyone to make serious improvements. So if you want to have your cake and eat it (well, why would you want it any other way), these are some of the recipes that’ll help you enjoy all the flavor without completely blowing out your macro intake for the day.

Creamy pasta

You’ll need:

  • One bag of pasta
  • 3 garlic cloves, crushed
  • 2 ripe avocados, crushed
  • 1 tsp lemon juice
  • 1 cup basil leaves, fresh
  • Salt and pepper to taste
  • 2 tbsp pesto
  • 4 tbsp almond meal

What to do:

STEP 1: Cook the pasta according to the instructions on the box.

STEP 2: Combine all the ingredients for the sauce in a blender and let it whirr around for 1-2 minutes.

STEP 3: You can combine it with either fish, turkey or chicken strips that have been pre-cooked in a pan for 5 minutes.

Why it’s good: The avocado is rich in healthy fats and is nature’s equivalent of a multi-vitamin. It negates the need for excessively calorific creams that can blow out your macro needs for the day with just a few bites, yet still offers that fatty goodness you’d come to expect from your cheat meals.

Shrimp Risotto

You’ll need:

  • 300g shrimp, peeled, cooked
  • 1 tsp olive oil
  • 1 onion, diced
  • 400g brown rice, cooked
  • 2-cups low salt chicken stock
  • 1 lemon, take off the rind and juice it
  • 40g Parmesan cheese, grated
  • ½ cup basil leaves, chopped

What to do:

STEP 1: Precook the rice according to the brand’s specifications.

STEP 2: Fry the onion in the oil then add stock, lemon rind and juice. Bring to the boil and add the rice.

STEP 3: Reduce the heat then add cheese, basil and prawns. Serve with half a bag of fresh baby spinach leaves.

Why it’s good: If you’re limiting your carbs you’ll crave a stodgy, satisfying meal that leaves you lusting after the couch. While this will have a similar effect on your lethargy levels, you’ll also get a very hefty dose of protein that’ll help your muscles build and recover after a brutal training session.

Protein cupcakes

You’ll need:

  • 50g almond meal
  • 50g coconut flour
  • 2 tbsp butter
  • ½ tsp salt
  • 3 tbsp Greek yogurt
  • 2 tbsp coconut oil
  • ½ tsp vanilla extract
  • 50g whey protein (plain flavor)

What to do:

STEP 1: Combine all ingredients into a bowl and set the oven to 300 degrees.

STEP 2: Spoon the mixture into the individual slots of muffin cake tins.

STEP 3: Place in the oven for 15-20 minutes until they rise.

STEP 4: Allow them to sit outside the oven for 5 minutes before you tuck in as they’ll continue to cook.

Why it’s good: Almonds are one of the most potent protein sources you can eat. While they may not be fast digesting, like whey, they will drip feed your muscles with the building blocks they need to keep recovering. The addition of the extra whey protein will also improve your ability to build brawn and enjoy every bite of your cheat meal.

What are Team Cellucor's favorite Cheat Meals?



The world’s most personalized pre-workout.
What is your stimulant tolerance?
zero
no stims for me thanks
low
a standard energy drink or cup of coffee is enough for me
medium
I drink multiple energy drinks or cups of coffee a day and/or I take pre-workout before the gym
high
I drink pre-workouts or energy drinks all day long
What is your goal?

Enhanced Performance
start a fitness program and/or take it to the next level

Weight Loss
fat loss and cutting

Muscle Growth
gain strength and size
Do you play collegiate or competitive sports?
yes
no
Alpha Amino BCAA

Alpha Amino is the ultimate performance, hydration and recovery sports drink powder. Its premium formula is built on the power of amino acids and formulated with ingredients that promote healthy fluid balance. Alpha Amino has 14 Amino Acids including a well-studied 2:1:1 BCAA ratio. These Amino Acids support the body’s ability to fuel skeletal muscles, preserve muscle glycogen stores and reduce protein breakdown.

  • Performance BCAA’s with 0g Sugar
  • 14 Amino Acids
  • 5g BCAA’s in the clinically studied 2:1:1 ratio
  • Electrolytes for hydration
  • Zero Stimulants & Zero Sugar
C4 Sport

C4 Sport! If you are a collegiate athlete or play sports competitively, C4 Sport is the perfect pre-workout for you because it is NSF Certified for Sport. C4 will help you tackle your training in the gym and on the field.

  • Boosts energy + focus
  • Enhances muscular endurance
  • 135mg of caffeine
  • Contains CarnoSyn® Beta Alanine, an amino acid, patented and clinically studied form of beta-alanine that has been shown to support muscular endurance
  • NSF certification is trusted by the MLB, NFL, NBA, NCAA, and everyday athletes alike
C4 Original

C4 Original! This is our best-selling pre-workout with more than 1.3 billion servings sold! C4 Original is perfect for you if you are new to the pre-workout game or you are seeking a lower stimulant C4.

  • Perfect for energy, focus and pumps
  • Good if you’re at the start your fitness journey/want to step up your workouts
  • 150mg of caffeine

Pro tip: If you are just starting out on a pre-workout, take half a scoop to assess tolerance level.*

Also available in convenient, bottled, ON THE GO formula!

C4 Ripped

C4 Ripped! If your goal is to lose weight, C4 Ripped is the perfect pre-workout for you.

  • Helps you train harder while supporting your body’s ability to burn fat
  • Creatine-free
  • Includes ingredients like Green Coffee Bean Extract to support weight loss
  • 150mg of caffeine
  • L-Carnitine Tartrate
C4 Extreme

C4 Extreme! If you love energy drinks and are always on the hunt for higher caffeine levels, C4 Extreme is for you.

  • 200mg Caffeine Explosive Energy®
  • 2g CarnoSyn® Beta- Alanine
  • 1g Nitramax (NO3-C)™
  • 1g Creatine Nitrate (NO3-T®)
C4 Ultimate

C4 Ultimate! If you’re a seasoned gym goer who loves pre-workouts and you’re looking for a fully-loaded, high-impact pre-workout, C4 Ultimate has what you need.

  • The most powerful C4 created
  • Per scoop: 300mg caffeine, 6g Citrulline Malate, 3.2g of CarnoSyn® Beta Alanine, 1.5g Nitrosigine®, 1.5g Creatine Nitrate, plus a powerful blend of nootropics
  • Fully-loaded formula packs a heavy punch of ingredients for focus, endurance, and pumps to help push you to your ultimate limit
  • Formulated for the ultimate – not entry level

Also available in convenient, bottled, ON THE GO formula!

BCAA Sport

BCAA Sport! If you are a collegiate athlete – or play sports competitively, BCAA Sport is a perfect stimulant-free option for you, because it is NSF® Certified for Sport®! BCAA Sport supports all day hydration & recovery, to maximize your workout results

  • All Day Hydration & Recovery
  • Supports All Day Hydration & Recovery
  • Zero Stimulants & Zero Sugar
  • 4G BCAA’s, 2.25G Added Amino Acids, 2G Added Glutamine, and Added Electrolytes
  • NSF® Certified for Sport®
CN3

CN3&trad; combines 3 forms of Creatine into a stimulant-free 3-in-1 Creatine complex! Providing 6.25 total grams consisting of micronized Creatine Monohydrate, Creatine Nitrate, and Creatine Hydrochloride. CN3&trad; is an amazing product to be taken before, during, or after a workout. Looking to amplify Strength & Pumps? CN3&trad; has got you covered!

  • Strength & Pump Amplifier
  • Stimulant free
  • Includes Creatine Monohydrate, Creatine Nitrate, and Creatine HCL
  • Unflavored or flavored
CLK

Cellucor CLK® is a stimulant free toning and sculpting supplement built on the power of four all-star weight loss ingredients: CLA, Raspberry Ketones, Carnitine, and the latest in diet support; Slimpro®.

  • Stimulant Free Fat Loss
  • Stimulant free toning and sculpting formula
  • Powered by four ingredients to support weight loss
  • Can be taken standalone, or paired with C4 Ripped (C4 Ripped contains stimulants)
  • Raspberry flavored softgels

Share & Contribute

Do you have a story or would you like to be a contributor? We'd love to hear from you.

Learn How