Which food is best for a cheat meal?

October 10, 2025 •

3 min read

Research indicates that planned, weekly cheat meals can lead to 23% higher diet adherence rates compared to continuously restrictive regimens. When considering which food is best for a cheat meal, the answer depends more on your goals, timing, and psychological needs than on a single, universally 'best' food.

Quick Summary

The ideal cheat meal depends on individual goals, whether for weight loss or muscle gain, factoring in psychological and metabolic effects. Making mindful, high-quality food choices, like homemade alternatives to favorites, can satisfy cravings without derailing progress, promoting a sustainable and guilt-free approach.

Key Points

Mindful Cravings: The best cheat meal is the one you truly crave, as it offers the greatest psychological reward and reduces feelings of deprivation.
Strategic Timing: Schedule your cheat meal after an intense workout to help replenish muscle glycogen stores, which can boost energy and performance.
Homemade Advantage: Prepare your favorite cheat meal at home to control ingredients, calories, and portion sizes, making it a healthier, more balanced indulgence.
Preventing Bingeing: A planned cheat meal is better than a full cheat day, as it's easier to control and reduces the risk of overindulgence that can erase your weekly caloric deficit.
Manage Guilt: Reframe the cheat meal as a scheduled 'reward' rather than a 'slip-up' to avoid feelings of guilt and negative emotional associations with food.
Listen to Your Body: Prioritize satiety and flavor during your cheat meal, eating slowly and mindfully to feel satisfied without discomfort.
Nutrient Focus: For muscle gain, opt for a cheat meal higher in carbohydrates and protein to support recovery and fuel intense training sessions.

Finding the Best Cheat Meal for Your Fitness Goals

For many on a diet or fitness plan, the concept of a cheat meal provides a much-needed psychological and metabolic break. However, understanding which food is best for a cheat meal involves tailoring the choice to your specific objectives, such as fat loss, muscle gain, or simply maintaining mental motivation. It is not about a free-for-all, but a strategic indulgence that supports your long-term success.

The Psychological Edge: Satisfying Cravings Mindfully

The most crucial aspect of a successful cheat meal is its psychological impact. The brain, when under a period of prolonged calorie restriction, can increase the release of the hunger-stimulating hormone ghrelin while decreasing the appetite-suppressing hormone leptin. A planned cheat meal can temporarily boost leptin levels and provide a rewarding experience that fights feelings of deprivation, making it easier to stick to your plan long-term.

A strategic approach looks like this:

For the craving: Choose the food you genuinely crave most, as this will offer the greatest psychological satisfaction.
For the setting: Plan your cheat meal around a social event like a dinner with friends to integrate your diet into your lifestyle, reducing social anxiety.
For the mindset: Reframe the 'cheat' as a 'reward' or 'refuel' to remove the negative guilt associated with breaking diet rules.
For the quality: Make your own version of a favorite fast food at home. For example, a homemade burger allows you to control the quality of ingredients, like opting for lean ground beef and fresh vegetables.

The Physiological Angle: Nutrient Timing and Impact

While the idea of a cheat meal drastically boosting metabolism is largely a myth, the hormonal shifts can offer a slight metabolic advantage. For those engaged in intense resistance training, a cheat meal rich in carbohydrates can be particularly beneficial for replenishing muscle glycogen stores, which can lead to better performance in subsequent workouts.

Cheat Meal Choices: Homemade vs. Restaurant


Feature	Homemade Cheat Meal	Restaurant Cheat Meal
Control	Full control over ingredients, portion sizes, and preparation methods.	Little to no control over ingredients; often high in sodium, trans fats, and excess calories.
Cost	Generally more cost-effective. Buy ingredients in bulk and plan meals strategically.	Higher cost per meal, especially for gourmet or large portions.
Health	Allows for healthier substitutes, such as leaner meats, whole-grain crusts, or air-fried sides.	Often includes processed ingredients, excessive oils, and sugars that may disrupt progress.
Customization	Tailor the meal to your specific dietary needs or cravings. Create healthier versions of comfort foods.	Limited customization options; potential for hidden calories and additives.
Experience	Can be a fun, creative cooking project. Bonding experience for families or partners.	Offers a different social experience, convenience, and a break from cooking.

Balancing Indulgence with Intent

Regardless of your choice, the key is to avoid turning a single cheat meal into an uncontrolled binge that erases your weekly caloric deficit. Plan the meal, savor each bite mindfully, and return to your normal eating schedule promptly. For some, a single cheat meal is sufficient, while others might prefer a more controlled 'refeed' day focused on healthy, high-calorie foods. The right choice is the one that best supports your motivation and progress without triggering guilt or unhealthy patterns.

Smart Cheat Meal Choices for Your Goals

For weight loss, a carb-focused cheat meal after an intense workout can replenish glycogen stores, providing energy for the next training session. A high-protein cheat meal is beneficial for muscle gain, as it supports recovery and growth. Examples include homemade burgers on whole-wheat buns with sweet potato fries or a rich, homemade lasagna with lean meat. Ultimately, the best cheat meal is the one that you enjoy without remorse and that helps you stay on track for the long haul.

Conclusion

Deciding which food is best for a cheat meal is a personalized choice, not a one-size-fits-all answer. Whether you choose a homemade burger, a slice of gourmet pizza, or a decadent dessert, the best cheat meal is the one that satisfies your deepest cravings and provides a mental reset without derailing your hard work. By focusing on quality, moderation, and intentionality, you can leverage cheat meals as a powerful tool for maintaining motivation, balancing your physical and psychological needs, and enjoying a sustainable path to your health goals.

Lean more about strategic cheat meals and diet adherence on Working Against Gravity's blog.

Frequently Asked Questions

While some evidence suggests a high-calorie meal can cause a temporary, short-lived increase in your metabolic rate by boosting the hormone leptin, this effect is often minimal and doesn't significantly impact long-term weight loss.

A single, planned cheat meal will not derail your long-term progress, as long as it doesn't turn into a binge session. The key is moderation and immediately returning to your normal, healthy eating habits afterward.

Most experts recommend a cheat meal over a cheat day. A single meal is easier to control in terms of calorie intake, making it less likely to erase your weekly caloric deficit and preventing potential binge-eating tendencies.

For pizza, use a whole-grain or cauliflower crust with lean protein and vegetables. For burgers, opt for a homemade version with a lean turkey or veggie patty on a whole-wheat bun. For dessert, try homemade Greek yogurt ice cream or frozen banana 'nice cream'.

Reframe the meal as a planned reward rather than cheating. Acknowledge that a balanced approach is more sustainable than perfection. Focus on your overall progress and move on without dwelling on the indulgence.

No, linking exercise to 'earning' food can create an unhealthy relationship with both. Instead, view your cheat meal as part of a balanced routine and focus on consistent training, not compensatory exercise.

For most people, a single cheat meal once a week is a good balance for maintaining motivation and minimizing metabolic disruption. The frequency can be adjusted based on individual goals and how close you are to achieving them.