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cheat meal ideas trainer QUG5!

💾 ►►► DOWNLOAD FILE 🔥🔥🔥🔥🔥 Mac and Cheese. Gail Simmons' Epic Spaghetti Pie. Chicken Nachos. Baileys Chocolate Truffles. Jul 20, - Cheat Day Eats board is all about your favorite sweet and savory dishes you can See more ideas about cheat meal, savoury dishes, recipes. Melissa Rifkin is a Connecticut-based registered dietitian with over 15 years of experience working in the clinical setting. You can still enjoy some of your favorite comfort meals without trashing your fitness or weight loss goals. Cutting the fats and carbs doesn't mean that you have to cut the flavor. Simple substitutions and healthier ingredients are all you need to satisfy your palate and your cravings, too. Here are 10 dishes that you and your family will love whether they know it's healthy or not :. Pizza is definitely among the top 10 most-wanted treat meals. This family favorite can be easily modified by using a whole wheat thin crust, adding loads of vegetables, and sticking to the red sauce or olive oil. If you must have cheese, keep to a spattering of low-fat mozzarella or substitute with a light crumbling of feta or a light shaving of parmesan. Good meat options include lean proteins like chicken breast and nitrite-free Canadian bacon. Tearing fresh basil leaves on top completes this savory dish. Who doesn't enjoy a good burger? Try using extra lean ground beef or ground turkey. Go light on the mayo, choose whole wheat or whole grain bun, and add the usual tomato, lettuce, and onion. This treat meal is full of muscle-building protein and plenty of carbohydrates to fuel the body. Alternately, remove the top bun and enjoy an open face burger. Or, go completely bun-free with a couple of slices of avocado and some chipotle barbecue sauce. Both add a fat-like richness that helps overcome the dryness that some extra-lean burgers have. Craving French fries? If so, opt for a portion of fries made with sweet potatoes or white russet potatoes. But preparation method matters. Your best bet is to hand-cut the potatoes in fingers and use an air fryer. Or spread them out in a single layer on a lightly oiled baking sheet. Place the fries in a preheated F oven for 15 minutes before flipping them over and baking for another 10 to 15 minutes until golden brown. Enjoy a heaping bowl of granola for your treat meal morning. Select a healthy variety filled with nuts and dried fruits, and enjoy with a splash of low-fat dairy , soy, or almond milk. Granola is typically made with oats, a good carbohydrate, while the nuts provide plenty of healthy fats for a powerhouse breakfast. However, be sure to check the label when choosing a granola brand. Despite its healthy reputation, some granola is extremely high in saturated fats. Choose a granola that has 7 grams or less of fat and 4 grams or less of sugar. Ideally 3 grams or more of fiber. Who says you can have your cake and eat it, too? Bran muffins made with quality ingredients like honey , blueberries, and walnuts make another great treat. Bran is high in fiber and, coupled with added nuts and fruit, provide plenty of antioxidants and healthy fats to make it well worth it. There are some excellent reduced-fat bran muffins on the market. Serve with a latte or a cold glass of milk, and you'll be hard press to find a healthier or more satisfying mid-morning snack. Looking for a nice crunchy snack to enjoy while watching the TV? Try baked tortilla chips and guacamole over the usual chips and dip. Although keep in mind that baked chips may provide more sodium than traditional chips. Fresh avocado is great as a dip as it contains plenty of healthy fats and is a rich source of antioxidants. Or, go one better by substituting the tortilla chips with some crisp Belgian endive. Endive has the same crunch as the chips but adds a surprisingly fresh, grassy note that pairs well with guacamole. You might also try cucumber or peppers. Morning breakfast is a great time to splurge and load up on plenty of tasty, healthy carbs. Fresh-off-the-griddle whole grain or whole wheat pancakes cannot be beat, especially when topped with a light drizzle of organic maple syrup. Cook up a side of nitrate-free bacon for added flavor and protein and accompany with some fresh berries and yogurt. Chocolate tops most people's list as the favorite after-dinner treat. Make it healthy by choosing a 70 percent dark chocolate over milk varieties. Dark chocolate is full of antioxidants and is known to improve both heart and brain health. With that being said, try to stay well within the recommended 1. Luckily, with dark chocolate, a little goes a long way. If a chunk is not enough, try mixing a cup of plain Greek yogurt with a teaspoon of cocoa and a tiny squeeze of honey. Not only will you have a luscious instant chocolate dessert, but you will also be able to pat yourself on the back for keeping it entirely fat-free. Who doesn't enjoy a nice, hot plate of spaghetti and meatballs? Make it healthier by using whole wheat or quinoa pasta topped with a no-added-sugar red sauce. You might also use zoodles noodles made from zucchini. If you're hungry for pasta but want to keep it lean, mix two cups of fresh cherry tomatoes halved with some chopped garlic, olive oil , salt, and freshly chopped oregano. Let stand for an hour at room temperature and press lightly with a fork to extract some of the juice. Now cook some spaghetti, drain, and toss with the tomato mixture to lightly coat. Grate some fresh parmesan on top, and you will not believe how flavorful this dish truly is. Looking forward to a glass of wine over the weekend? If so, choose a red wine over white which can provide antioxidants and may even help to increase HDL cholesterol when consumed in moderation on a regular basis. Red wine is also known to fight free radicals with a substance called resveratrol and may even slow the movement of glucose through the intestines and prevent blood sugar spikes. As good as all of this sounds, try not to indulge in more than one five-ounce glass on your treat day. Dietary protein and muscle mass: Translating science to application and health benefit. Slavin J, Carlson J. Adv Nutr. Wheat bran: its composition and benefits to health, a European perspective. Int J Food Sci Nutr. Hass avocado composition and potential health effects. Crit Rev Food Sci Nutr. The total antioxidant content of more than foods, beverages, spices, herbs and supplements used worldwide. Nutr J. Contribution of red wine consumption to human health protection. Published Jul Sports Nutrition. By Darla Leal. Darla Leal. Darla Leal is a Master Fitness Trainer, freelance writer, and the creator of Stay Healthy Fitness, where she embraces a "fit-over" lifestyle. Learn about our editorial process. Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. Learn about our Medical Review Board. Pizza Swaps. Burger Swaps. French Fries Swaps. Granola Swaps. Bran Muffins Swaps. Chips and Guacamole Swaps. Spice it up with a roasted garlic salsa for real south of the border treat. Pancake Swaps. Chocolate Swaps. Pasta Swaps. Red Wine Swaps. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. See Our Editorial Process. Meet Our Review Board. Share Feedback. Was this page helpful? Thanks for your feedback! What is your feedback? Related Articles. How to Make a Healthy, Satisfying Sandwich.