These Cheat Foods Won’t Destroy Your Diet (2024)

"Two cups of coffee can cut post-workout muscle pain by up to 48%," says Tony Carvajal, a certified CrossFit trainer with RSP Nutrition. Antioxidants in coffee may also dampen inflammation, reducing the risk of disorders related to it, like cardiovascular disease. "Add flavored MCT oil or oak milk to give you the sweet taste and curb cravings," he says.

Moreno's a big fan of acai bowls—when they're loaded with the right stuff. Her local place in Miami blends acai (lots of antioxidants) with peanut butter (protein and niacin) and bananas (potassium and fiber). "They load it up with cacao nibs, which have a nice dose of iron, magnesium, and fiber, and sometimes even blend it with blueberries," she says.

Skip the berry yogurt that's full of hidden sugar and go with one that has better-for-you ingredients. Dara Godfrey, MS, RD, a multi-disciplinary registered dietitian who works in private practice in Manhattan, recommends trying a flavor that incorporates nuts, which will offer omega 3 and a nice dose of protein.

Although most morning cereals are loaded with sugar, Carvajal says having a bowl of Lucky Charms or Frosted Flakes every once in awhile for a cheat meal shouldn’t damage your six pack. "Eat this post-workout so your body can take advantage of the sugars, instead of converting them into fat, and add some almond milk and blueberries to get more of a nutritional boost," he says.

Alyssa Crouse, a health and wellness coach from Dallas, prefers homemade granola bars over the store-bought variety, for a more natural boost of energy. "They're often made with whole grains (high in fiber), nuts (heart-healthy and protein-rich), and dried fruit for natural sugars," she says.

Godfrey enjoys snacking on pre-portioned nut butter, which is jam-packed with fiber and healthy fats. "Paired with almonds, it’s the perfect (and quite indulgent) afternoon snack," she says.

Crouse recommends this pair as a snack before or after a workout to help give you fuel or recover: "Bananas are full of natural sugars, simple carbs, and potassium, while peanut butter provides much needed protein and healthy fats."

"Protein shakes are popular in the fitness world, as protein helps build and repair muscle," says Hale. "But while milkshakes are seen as a treat, milk contains many beneficial things like calcium, protein, carbohydrates, and vitamins." Even better: The extra carbs from the sugar in a milkshake can actually help muscle recovery after a workout.

Even though pistachios are higher in calories than some other nuts, research supports eating these instead of others lower-calorie snacks. "De-shelling makes you more likely to eat less," notes Carvajal. "Plus, the healthy fat and protein keeps you fuller for longer, and they're packed with fiber, magnesium, and potassium."

Fun Fact: Popcorn is a whole grain that is 100 percent unprocessed with no additional additives or hidden ingredients. Just avoid prepackaged flavored popcorn snacks, which are hidden with artificial flavors, additives, and preservatives. "These hidden ingredients can cause G.I. upset or inflammation—especially, microwave popcorn with synthetic butters," says Lorraine Kearney, holistic nutritionist and sugar detox master.

There's nothing wrong with having a burger every now and then, but what is important is the nutritional profile of the meat you consume. "Grass-fed beef is lower in saturated fat compared to grain-fed cows, plus it has about 5 times more of omega 3, and is higher in vitamin A and E," says Kearney.

Still feeling the guilt over a beef burger? Crouse says that turkey is a leaner meat than beef, and that switching to turkey will help you avoid the "bad for you" fats.

"We tend to think of fries as junk food to have with a burger, but when you think about it, real fries are just potato slices that have been fried," Hale says. "So yes they're a bit higher in fat and calories, but both carbs and fat are required as part of an over all healthy diet and potatoes themselves contain fiber and vitamins." The bottom line: If you're choosing proper cut fries, instead of a fast food version, they're not nearly as unhealthy as you'd think.

Pulled pork sandwiches can hide a lot of extra sugar in the barbecue sauce, Gabrielle Mancella, registered dietician at Orlando Health, notes. "By restricting the sauce to the side and complementing your sandwich on a whole grain bun, you can reduce the amount of carbohydrates and empty calories, while not sacrificing too much flavor," she says.

We have good news for game day. "The sinful part of this cheat meal is in the sauce, often made with buffalo sauce and melted butter," Mancella explains. "By baking the chicken wings and using a low-fat hot sauce, these don't even have to be considered a cheat meal at all."

"This cheat meal's bad reputation is derived from the oil that it is deep-fried in and the quality of the coating for the breading," explains Mancella. But that doesn't mean you can never have it. Mancella recommends enjoying this dish on days when you're planning on consuming less fat at other meals. In other words, it's all about balance.

"When making pizza at home you can cut hundreds of calories by switching out the dough for pita," says Kearney. Her go-to recipe: Spread a 6" pita with 2-3 tablespoons of goat cheese, add sliced tomatoes, and top with basil and crushed red pepper. Place the pizza in the oven on broil for 3 to 5 minutes, until edges are crispy, and serve with a green leafy salad.