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.

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

06/13/2025

Give it a try at cheatdaydesign.com/protein-quality orrrrr just tap my bio link.

This is not a “healthy product” calculator. The purpose is strictly to evaluate protein quality, not healthfulness.

A low score doesn’t mean a product can’t be healthy, and a high score doesn’t mean a product is necessarily healthy. Obviously individual ingredients matter, and “healthy” is subjective.

The idea with this tool is to get a quick snapshot about a protein product to be able to compare it against similar products. Naturally a whey protein powder is going to score much differently than a vegan protein cereal, for example, so the score itself only tells ya so much.

I did my best to include as much info as possible, so everything should make sense for you when you start playing around with it!

But let me know if you have any questions 👇

05/28/2025

You’ve probably heard of the 80/20 rule when it comes to dieting.

Focus on making healthy choices 80% of the time so you can enjoy less nutritious options the other 20% of the time. It’s a nice and easy one to understand, but what if you take that same idea and stretch it out over the course of an entire year.

Suddenly that 20% looks a whole lot different.

Instead of trying to make sure 80% of your day is healthy, why not make it 80% of your YEAR? If you follow this general rule, that means that 73 days out of the year can be less than ideal.

73 days. Thats two and a half months! And yet, here you are, freaking out that you ate too many cookies today and ruined all your progress.

One day is never going to ruin your progress. 73 “bad” days won’t, either.

This is not be saying you should purposely go off the rails for 2 and a half months. This is me trying to give you some perspective to see that you have a lot more flexibility than you probably think.

Your diet never needs to be perfect. When a day, weekend, or whole week gets away from you, that’s okay.

You haven’t ruined anything.

05/06/2025

Who do you think makes the BEST chicken sandwich? Let me know👇

If you’re ordering a fried chicken sandwich you are probably not worrying about the calories, but I like putting together these guides and people find them helpful, so I will continue to make ‘em.

I included sodium here too because chicken sammiches are notoriously high in sodium and I wanted to see how each compared.

Last note: these are all as-ordered, so they include whatever condiments are included on the sandwich. It’s not an apples to apples comparison because of that but it’s still a chicken to chicken comparison.

That’s all. Bye.
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04/24/2025

Here’s the full (well mostly) menu guide for ya.

My goal when I put these nutrition guides together is to provide you with an overall picture so you can then make informed choices for your diet if you choose to.

Since I’m a man of the people, I am trying to incorporate saturated fat and sodium as much as I can! I don’t personally concern myself with either, but it’s not about me now is it? For desserts, I threw the sugar content in there instead of sodium.

And yeaaaah I know I left slushes off here. Honestly, I went through the entire menu and then realized there are a bajillion slushes as well and mentally I was checked out. Sooo maybe it’ll be an addition in the future.

Hope this helps!
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04/14/2025

The weather is getting warmer, which means we’re officially entering hard seltzer season once again.

I first put together this list 3 years ago but a lot of seltzers out there have been discontinued since then. There are still lots of players in the hard seltzer game though, so I split ‘em up between two slides.

These are in (mostly) alphabetical order but there’s a chance I screwed up the order because the alphabet is very hard.

I went with calories and sugar for this comparison because everything else is 0- but for tracking purposes, check out the last slide! I break down how to track alcohol if you’re tracking macros, because it can be a confusing one. The TL;DR is that there are no hard-set rules for tracking alcohol, but most people choose to track alcohol as carbs.

If you’re a seltzer fan, which do you think is the best??
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04/02/2025

Protein waffles have my heart. If I were to do a waffle wednesday video series where I walk you through a different protein waffle (and sometimes pancake) recipe, would you be into it? Let me know👇

For anyone that doesn’t know, I released a protein waffle/pancake mix with and it comes with a free recipe book when you order! That’s where all of the above came from.

I feel like I’ve been missing a creative spark lately and this series could be fun, but its only worth it if you’d wanna see it. So let me know!

04/01/2025

It’s only fitting that today we look at some of the worst nutrition advice you’ll find on social media. What would you add to this list?

Polarizing opinions will always get attention. Pair that with some form of “authority” saying it, and people will believe it.

It’s all really simple. I don’t care if you don’t want to consume seed oils- but calling them poison is absurd. Poison will kill you if consumed. Seed oils wont. And we have this wonderful thing called moderation, too.

OK I’ll end my rant there. Everything in moderation. Eat food you that makes you happy. Be merry.

03/24/2025

Since we all define “healthy” differently, I like to lay out the nutrition so you can make decisions for yourself. In this case we’re looking for the “healthiest” burger!

My pledge to you is that I am always going to try to make my content as useful as possible. My nutrition guides have always been macro focused, but so many of you have asked for both saturated fat and sodium that I wanted to work those in here, too.

This is a comparison for basic hamburgers (like a hamburger at Burger King and not a whopper), but clearly the size of the burger varies place to place, and some of them might include a specialty sauce. Still, I hope this helps for ease of comparison!

Nutrition aside, who do you think makes the BEST burger?
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03/12/2025

I post this infographic every single year because this is one of the topic that trips up the most people when they start tracking their food…

Should you track food cooked or raw?

Long story short: either way works just fine, but know that nutrition labels will ALWAYS list the raw weight unless they explicitly say otherwise on the serving size.

Chicken is the most common one. An 8oz chicken breast is a pretty standard serving size that we know. But that serving size is for UNCOOKED chicken. Once cooked, that same chicken breast is 6oz.

How? Because chicken, and most other food, loses water weight when cooked. But since it’s water, and water is calorie-free, nothing about the calories or macros is changing.

So those 6 cooked ounces have the same exact macros as 8 ounces of raw chicken.

You can track it as 6oz of cooked chicken. Or you can track it as 8oz of raw chicken. They will be exactly the same!

Some other foods (like rice) gain weight when cooked. But it’s typically still just water weight, so the calories and macros remain unchanged.

This guide isn’t going to be 100% accurate all the time (there are different cooking methods, sauces and seasonings, that will all affect the exact weight), but it’s a great way to get a very close estimate.
 At the end of the day, you can track raw OR cooked… just be aware of the differences and track accordingly. It’s significantly easier to weigh food raw because it will always be consistent and that’s what the labels display, but I know that’s not always realistic, so either approach works.
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03/10/2025

How do different ice cream options stack up? Here’s a little comparison for ya!

1) These aren’t technically all ice cream. Some custard and froyo snuck in. But you get it.

2) Ice cream is a treat, and you’re typically not worried about the calories if you’re trying to treat yo self. But I fully understand you may want to make a calorie-conscious decision, too.

3) Obviously the sizes here vary a ton. I tried to compare similar sized options, but some only offer one pretty large size (like Costco) so it makes a direct comparison tough.

4) The second slide has cones, but many places don’t offer cones, so I had to pull some more obscure regional chains for that one. I probably left out a ton depending on where you live.

5) I have no fifth note but stopping at 4 felt wrong.
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http://cheatdaydesign.com/

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