No Cheat Day Needed

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No Cheat Day Needed

Healthy Living Made Simple. No Cheat Day Needed. No Cheat Day Needed is your one-stop-shop for simplifying what "healthy" truly means.

By sharing useful graphics, information, and most of all, delicious recipes, I'll help you decide for yourself what being "healthy" means for you.

10/28/2025

When I started posting content in 2017 (sheeeesh) it was all infographics like this. I believe this is the only piece of content of mine that has survived this long and gets reposted every year, because every year people seemingly need this reminder.

This is for anyone stressing that Halloween candy is going to derail their progress, make them fat, or send them to an early grave. It’s just a little candy on a silly holiday. It’s meant to be enjoyed.

If you have littles at home or you’re just giving out candy to trick or treaters, you’re gonna sneak some for yourself. And you should. So enjoy it.

Unless you’re allergic to peanuts, then please don’t eat the Snickers.

10/23/2025

If you want to enjoy some candy, you should enjoy some candy. If Reese’s make you happy (which they should) then you deserve a little happiness.

I feel the need to periodically remind people this in a world that is increasingly polarizing in every single way. People will misinterpret me telling you to enjoy a little candy or twist it into some other message because people love to be angry all the time.

But when it comes to nutrition, my mindset has ALWAYS been moderation. Life’s too short, and it’s so silly to be afraid to enjoy a treat every once in a while.

If you don’t want to eat any candy, don’t. I’m not gonna force candy down your throat… I would never waste perfectly good candy like that.

For everyone else: life’s sweeter when you let yourself enjoy it. Even if you’re a unique breed that craves Mounds or Almond Joy.

10/07/2025

A little menu nutrition guide for ya to bookmark.

Fun fact for anyone new here (quite a few of you): these fast food nutrition guides used to be about 90% of what I posted around here. But alas, social media no longer cares about images, so I don’t post them very often anymore.

BUT, I still think they are incredibly valuable, so I’ll bring ‘em back from time to time.

I’m not here to tell you what is “healthy” or not, I’m just here to give you the info so you can make informed choices for yourself.

I’ve got a tonnn of these fast food guides on my site, so feel free to head on over there and poke around!

09/17/2025

PROTEIN CARAMEL SAUCE! This takes two minutes max to throw together. Seriously. I’ve been making this for years and it has never failed me.

One tablespoon contains just 25 calories, has 2.5g protein, and no carbs! Recipe makes roughly 10 tablespoons total.

recently brought back their caramel waffle cone flavor for limited time (there’s still some available which is perfect for this one), but you can use any flavor you’d like.

Here’s what you need:
- 3 Tbsp (42g) Butter Spread/Margarine (you can use regular butter it just bumps up the calories)
- 1 Scoop (32g) protein (code MATT will always save you monies)
- 2 Tbsp Sugar-Free Syrup or any liquid sweetener you prefer
- 3 Tbsp (40g) Brown Sugar Substitute

Mix together the syrup, butter, and brown sugar in a bowl, then microwave for 30 seconds. Whisk/mix before microwaving for 30 more seconds.

Add your scoop of protein powder a little bit at a time while mixing to keep things nice and smooth. Whisk for about 30-60 more seconds to work out any clumps.

Pour into a jar and let it sit for about an hour to cool and thicken up, then you’re ready to top your ice cream, brownies, or spoon.

It should keep for about 3 days at room temperature. If you need to save it for longer you can refrigerate it, but it will solidify and you’ll need to microwave it again when you want to enjoy it.

The caramel waffle cone protein is delicious and I highly recommend it if you haven’t already bought it, but also stay tuned because pumpkin season is quicklyyyy approaching 🤫

09/10/2025

You don’t need my permission, but here it is anyway.

The last one resonates with me the most and is something I have thought about a lot recently. I don’t have any fitness goals right now, I don’t track my calories, I don’t post my workouts on here…I’m just enjoying my workouts alongside everything else in my life that feels more important right now.

Which one resonates the most with you?

08/20/2025

Pringles may not be selling these as a “healthier” chip, but the branding is sure leading people to that conclusion.

I’ve actually tried these, and they’re delicious. They have a different flavor than the regular cheddar chips, and I like them. This isn’t a bash on the product itself.

This is just to highlight how powerful some simple label changes can be.

With virtually the same ingredients and same nutritional profile, there is nothing inherently “healthier” about the harvest blends chips. They have a little bit of additional flour added to the chip, that’s it.

But scroll through the reviews and you’ll find a LOT of people thinking they are a healthy alternative.

That’s because the branding here is doing a lot of implying, and most consumers just make decisions based on how a product sounds, not on what’s actually inside.

This is why I do those rebranding videos. I want you to be able to identify these labeling tactics to make decisions based on what is actually important to you, not assumptions.

08/17/2025

This past week I got one of these little youtube plaques (on my birthday nonetheless) and it’s such a bizarre thing to me.

I started my youtube channel in 2020 as a way to challenge myself. As an anxious, self-conscious, extremely introverted person, I hated every second of it. But I knew that getting in front of the camera would be good for me.

It went hand in hand with video becoming popular on IG, so I continued to challenge myself. It started with protein snack reviews…and if you go back far enough and find them, they were so awful.

That eventually transitioned into home gym content and posting equipment reviews and breakdowns, and I love the home gym community there on Youtube.

Then last month, I decided to start posting my rebrand videos you see here over on youtube. I figured I spend so much time making those videos that I might as well share them there, too. I held off doing that for years because the content is just so different.

After gathering about 16K subscribers in 5 years time, I suddenly find myself with over 100K people over there watching my content. More specifically, interested in my rebranding videos.

It’s wild that my rebranding videos have resonated so much with people. They’re fun to make, and often silly, but I have had SO many people tell me that my videos have helped them understand food labels and marketing tricks, and that is really really cool to hear.

This isn’t a brag. Although candidly it’s pretty cool. I want to share this with you to tell you to just do the thing.

I didn’t want to post youtube videos to begin with, but I did it anyway because I knew it would be good for me. I held off posting these rebranding videos for years because my content was about home gyms and I thought nobody would care.

Do the thing. Post the content. Share your voice. You never know where it will lead you.

08/08/2025

For all my fans, here’s the (mostly) full menu for ya.

I’ve been slacking on the menu guides this year- these used to be a staple of my content, but I’ve had other priorities lately. Still, my plan is to go through and update these graphics with saturated fat and sodium, two things I don’t personally concern myself with but a lot of people choose to monitor.

My goal is always to be as helpful as possible! I’m not here to say whether something is healthy or unhealthy, just give you the tools to make the decisions for yourself.

I have a ton of these graphics on my site, but drop me a comment and let me know if there are other menu guides you’d want to see!

07/23/2025

1,000,000 people. Sheeeeeesh.

I printed a quote for my wall years ago that I still read every single day:

Believe that what you do matters and will make a difference in people’s lives. You don’t have to save the world in one stroke, but you can make a difference one person at a time.

I get that my content isn’t saving the world. But over the years I’ve been fortunate enough to help people with weight loss, repairing their relationship with food, building their home gyms, understanding food labels, and more. In some teeny tiny way, I’m helping.

Even if you watch a rebranding video of mine strictly for entertainment and get nothing out of it, at least you were entertained for a couple of minutes.

Who knows what the future holds. Life changes. Interests change. Social media changes. My content is going to change and evolve, too. I mean, it already has.

Thank you for being along for the ride.

07/22/2025

Which energy drink is your favorite? Let me know in the comments👇

Here are some quick notes for this one:

1- There are 48 energy drinks here. If you’re wondering why I left off a drink you like… I am only one man. I included as many as I could!

2- Some companies sell energy drinks varieties/flavors that may have slightly different caffeine. For example, a regular Monster contains 160mg, which is a tiny bit more than the Monster Ultra listed here.

3- It’s not surprising that larger drinks contain more caffeine, so I made sure to include the size that these are all based on so you can easily compare.

4- Most energy drinks these days are very low calorie/ sugar-free. And lots of them contain other beneficial ingredients aside from just caffeine… but I just wanted to compare caffeine levels here.

5- Apparently Liquid Death is selling an energy drink starting in January, so I included that one on here too.

That’s all. Bye.

07/10/2025

Do any of these caffeine amounts surprise you? The amount of caffeine in a Dunkin’ iced coffee always throws me for a loop, but I’ve checked it a bazillion times and can confirm that is correct.

As a daily cold brew coffee drinker, I think it’s very useful to know how much caffeine you are actually consuming, so here’s a handy guide to help.

Caffeine amounts are always approximate and can vary a bit with different types of coffee beans/espresso, and they’ll change when you customize your drinks. But estimating is always the name of the game.

Shameless plug: I have nutrition calculators on my site for both Starbucks and Dunkin’ if you want to see the caffeine and full nutrition facts of your drinks. Just go through my bio link!

Some drinks listed here have tons of varieties (like frappuccinos and iced tea) so note that there may be slight differences depending on which one ya go with.

07/01/2025

Posting one of my most popular recipes ever: the giant 6oz protein cookie 🍪

So popular, in fact, that I discovered somebody is selling a protein cookie that seems to be this exact recipe. Honestly, it’s not worth starting something or calling them out. That’s just the internet for ya.

If you prefer to spend $12 on a cookie with the same exact macros as this one, you can go ahead and google “6oz protein cookie” and it should come right up. Otherwise, I highly recommend you make one for yourself!

This is a biiiig cookie, clocking in at 430 calories and 30g of protein for the whole thing. If that’s not your jam, I’ve included instructions for making smaller cookies too, each with 110 calories and 8g protein.

Full recipe at the link below or my bio link which contains all the notes and tips you need:

cheatdaydesign/giant-protein-cookie

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http://cheatdaydesign.com/

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