The Cheat Day Design Blog

Healthy Living Made Simple.

My goal is to simplify nutrition & fitness and make it easy for anyone to understand. These posts are a collection of my own guides, tips, lessons, recipes, and more, to help you make sense of it all. Click on a category below to sort through, or just start clicking around and exploring.

Looking for my recipes? Head over to the recipes page for tons of high-protein & healthy recipes.

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Most Recent Posts

The best thing I did for my healthy journey- tracking macros

The two best things I did for my health journey

Taco Bell Menu Taco Nutrition

Taco Bell Menu Nutrition Guide

Starbucks Nutrition Guide

Starbucks Calories & Nutrition Guide

diet volume food

The Benefits of Volume Eating

Protein Cheerios vs Plain Cheerios

“Protein” Food Labels

Comparing healthy pizzas

Healthier Sounding Doesn’t Mean Healthier

Nutrition Guides

Macro breakdown of mcdonald's burgers

McDonald’s Nutrition Guide

Low Calorie Breakfast Sandwiches

Low-Calorie Fast Food Breakfast Optons

Wendy's Menu Nutrition

Wendy’s Menu Calories & Nutrition Guide

Calories in condiments

A Caloric Guide To Condiments

Calories in Cheese

Nutrition Guide for Cheese

Calories in Noodles

Noodle Nutrition Guide

Comparisons

Same food different nutrition

Same Dish, Different Nutrition

Ice cream bar comparison

Understanding misleading nutrition marketing

same Calories different food

Same Calories, Different Day

Bacon egg and cheese bagel calories

How small changes can make a huge difference

Healthy food vs junk food

Healthy Food vs Junk Food

Good Vs Bad Carbs

“Good Carbs” vs “Bad Carbs”

Fitness & General Nutrition

The truth behind how many calories are in cooking spray

How Many Calories Does Cooking Spray Really Have?

Stop diet shaming

Stop Dieting Shaming

Its okay if your diet isnt perfect today

What You Eat Today Will Be Forgotten.

What each vitamin does and which foods have them

Vitamin Cheat Sheet

The 80/20 Diet Rule

Applying the 80/20 Rule to Dieting

Flexible dieting eat whatever you want

Flexible Dieting: It’s not just eating whatever you want

cheatdaydesign

Coming in hot!🔥 Don’t worry, this dish is no

Coming in hot!🔥

Don’t worry, this dish is not actually very spicy- it has a kick, but it’s a sweet & spicy combo that balances perfectly.

I threw this recipe together recently and wasn’t sure I’d share it, but you guys overwhelming requested I share more dinner recipes. So, we’ll start here!

I’d be lying if I said I wasn’t nervous to share the recipe, because I’m no chef by any means. But hopefully you guys dig this one.

Get the full recipe with notes at cheatdaydesign.com/hot-honey-ground-beef OR make your life simple and tap the link in my bio.

Don’t worry, there are plentyyy of fun high-protein desserts still on deck, but we’ll try to spice things up a bit sometimes. Pun intended.
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#healthydinners #groundbeef #hothoney #sweetandspicy #macrofriendly #macrofriendlyrecipes #lowcaloriemeals #mealprepideas

Here’s you reminder that there is one way to los

Here’s you reminder that there is one way to lose weight, and it’s being in a calorie deficit.

There are 101 different variables that affect HOW you accomplish that deficit (it goes beyond simply burning calories through exercise), but the fact remains: it’s the only way to lose weight.

Eating sugar won’t change that. Eating at midnight won’t change that. Fasting won’t change that.

People are always going to fight this very simple idea. Why? Because losing weight is hard, and the answer of “calorie deficit” makes it sound easy.

But just because something is simple, it doesn’t mean that it’s easy.

Squatting 500 pounds is simple- you load up 500 pounds onto a bar, squat down, then stand up. But it’s not EASY.

Weight loss is not necessarily going to be easy, but there is no need to overcomplicate it. Stick around here and I’ll help you learn how to accomplish your goals in a realistic & sustainable way.

Just please don’t fall into weird diet traps or buy into bogus products that promise you quick results. They’re full of poop. Stinky, lying, poop.

And if ever you find yourself questioning the effectiveness of a calorie deficit, remember that Stanley is listening and is ready to yell at you. And it is terrifying.
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#fittips #diettips #diethelp #nutrition101 #weightlosstips #weightlosshelp #flexiblediet #flexibledieting #fatlosshelp #fatlosstips

This is a message to everyone out there who feels

This is a message to everyone out there who feels like they have failed.

There is, quite literally, no way to fail. As long as you get yourself back on track, it is IMPOSSIBLE to be a failure.

It doesn’t matter if you’ve gained 50 pounds, stopped working out for 5 years, or haven’t stuck to your New Year’s resolution. If you get back on track right now, you haven’t failed.

It’s never too late to turn things around.

There’s this false perception that you have to always stay on track to reach your goals. But this is life, and life is never perfect.

Maybe you’re 60 years old and feeling like you’ve failed because you used to be in great shape. But you can get yourself back into great shape now if you truly want to. You never failed- you just took a little detour to get back to this point.

Some people pursue a career they end up hating, only to switch jobs late in life to something they are passionate about. Does that mean they have failed because they didn’t pursue the right career right out of college? No way. They learned and they grew, and they got themselves on the track they want to be on.

The same goes for your health. No matter what did or didn’t happen that makes you feel like you’ve failed, use it as a learning experience. Once you get back on track, it is all behind you.

The worst thing you can do for yourself and your progress is to get down about the past. As long as you keep looking forward, you can NEVER fail.

You are not a failure. You’ve got this.
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#fittips #diettips #diethelp #nutrition101 #weightlosstips #weightlosshelp #flexiblediet #flexibledieting #fatlosshelp #fatlosstips

’Tis the season of Girl Scout cookies! Generall

’Tis the season of Girl Scout cookies!

Generally speaking, you’re not going to be turning to cookies if calories or nutrition are a concern. You’re just eating them because they are REALLY flippin delicious. But I always find it helpful to know nutritional info of the foods I choose to eat, which I why I wanted to put this one together.

A couple notes for this guide:

1. Depending on where you are, you might find your cookies have a different name. Girl Scout Cookies use 2 different bakers, so you might find them slightly different, and the nutrition will vary very slightly in those cases.

But come on, Tagalongs are never going to be “Peanut Butter Patties”.

2. I chose to display nutritional info for 2 cookies. Certain cookies have a serving size that is larger (like Trefoils) because the serving sizes are based on weight. But it’s much easier to look at 2 cookies across the board, so that’s what we’re going with!

Random side note: how has one of those S’mores cookies not been renamed yet? Come on Girl Scouts, get it together.

Second random side note: Toast-Yay! Cookies is a terrible name, but I very much want to try them. They’re new this year and are supposed to taste like French Toast. Count me in.
 Okay, now the important question: which cookie is your favorite?? For me, it will always be Samoas. Not contest.
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#nutritionguide #girlscoutcookieseason #girlscoutcookie #samoas #thinmints #caloriecounter #macrotracking #flexibledieting #macrofriendly

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