19 / OCTOBER / 2022

Should I have cheat meals or a cheat day? Where do treat foods fit into my meal plan? 🍩

This is a question I often get asked as a nutritionist, and my answer may come as a surprise to you… 

Long story short, I am not a fan, anyone who’s worked with me, will understand why I don’t believe in TREAT or CHEAT MEALS! 🙅🏼‍♀️👎🏽 But let me share exactly why with you…


Firstly, from a personal note I suffered from an eating disorder for over 3 years and I find words like these very triggering. 😓 In fact, it was from being so restrictive with my calories and feeling like it had to be an all or nothing approach that contributed massively to my eating disorder.

Now, you may not have been there, but the majority of women I work with, do have an unhealthy relationship with food, whether that is binge eating, under eating, stress eating, boredom eating… you name it.

And when we have a ‘treat’ and label it as such or ‘cheat’ it often adds to the guilt around the food. We have to be so mindful of the words we use with ourselves… Food language is another massive issue but I will leave that ted talk for another day

Secondly, I am a huge believer in INTUITION + BALANCE! ⚖️ Your body is intelligent and whilst you may get a hankering for some chocolate the week before your period, this isn’t your body working against you (believe it or not)

It is actually often a sign we need some extra magnesium (the beautiful nutrient that helps with stress and cramps and we don’t eat enough of), and chocolate contains magnesium so this is why we can crave it. 

SOLUTION: get a high quality magnesium supplement that you take daily, and if you still want the chocolate before your period, enjoy it… mindfully!

In terms of the BALANCE factor… we have to learn to put things into perspective. Remember that all or nothing approach and restrictive dieting is not a long term fix… instead, look at your entire week and see how BALANCED it is. 

I teach my clients to look at it this way… Your average person eats 35 meals a week! 🤯 (3 main meals and 2 snacks)… so if you have 2 – 3 meals ‘off’ a week, it’s really not the end of the world is it!

From personal experience and with clients I have found treat foods or cheat meals often leads to overindulgence, bingeing and guilt 😣🍫

Have you ever found yourself saving up for a ‘cheat meal’ only to feel completely sick 🤢 afterwards because you ate waaaay more than you normally would out of fear of not getting to eat it for another week/month etc? 😫

In all honesty, this used to be me, I’d wait till Saturday evening came around, and then binge on burgers or pizza, ice cream, chocolate and lollies. 🍔🍕🍬🍫

Then I’d feel so guilty, I would go and purge to make myself feel better. 🤮

Not everyone is like this, but it is very easy to get into the mentality of restriction then bingeing, so I would rather discourage it. 👎🏽


Simply listening to your body, planning ahead with your social calendar 🗓 , and enjoying meals as you want, when you want within moderation completely guilt free is totally FREEING! 🙌🏽

Ditch that diet mentality, if you’re out for dinner and you want a wine 🍷 or pasta 🍝 … get it (if you want it, and ENJOY IT)!! 

The only time I suggest we rain it in, is if this is your everyday life. We want to be eating whole real foods at least 80% of the time. 🍏 Think moderation, and intuition as well as freedom! And remember, progress over perfection! ✨

I hope this has helped and if you have any questions at all feel free to comment below, I am here to support! 

P.S. I am hosting a MASTERCLASS on how to heal your relationship with food… click here to find out more! 

Yours in Health & Happiness,
Sheree xo