Cheat Day Nutrition Tips

Nobody is perfect.

Not you, and heaven knows not me.

I don’t meticulously count my calories or shun foods that I know aren’t optimal.

I cheat.

But when I do so, it’s conscious and I enjoy it – I don’t feel guilty for indulging and neither should you, as long as you’re in control.

If you’re not in control, then you’ve got to work on THAT – don’t worry about being perfect, just get under control.

With that being said, here’s the video with my ONE TIP to survive your Cheat Day without setting yourself back too far:


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Just because it’s Cheat Day, doesn’t mean you have to eat absolute junk! You can, but I tell my clients/athletes, “On your Cheat Day, just don’t go crazy.”

And here’s my ‘secret’ Whole Wheat Crepes recipe that my man Jeremy who’s in my MMA Ripped program (and has cut 13 lbs of fat in 5 weeks so far) made me share that is not only more delicious than any ‘cheat’ breakfast you could have, but is super easy to make and healthy as hay…

First, here’s what he thought about ’em:

Eric Wong’s SECRET Healthy Crepes Recipe


3 Eggs
1 1/4 cups almond milk (preferred, but you can use soy, rice or regular 2%)
1/4 cup melted butter OR extra virgin coconut oil (or combo of these two)
1 cup whole wheat flour
1/8 teaspoon Celtic sea salt


  1. Beat eggs until smooth
  2. Add milk and melted butter and mix well
  3. Add whole wheat flour and sea salt and mix until smooth
  4. Let sit for 2 hours on at room temp or overnight in the fridge for BEST results
  5. Heat up a pan to medium or medium-hot with some oil and put a small amount of batter on and circle the pan around to make it thin
  6. Flip after 30-60 sec (you’ll figure this out) and remove
  7. GOOD TIP: Keep stacking them on top of each other so they stay moist and warm
  8. NOTE: you may have to add some more milk to get the desired consistency and thinness

There are a ton of toppings you can have, some of my favourites being…

  • Berries, yogurt and cinnamon
  • All-natural peanut butter & a bit of banana
  • Savoury style made with spinach, cheese and sausage (or whatever other meat you want to stuff in there)
  • Lightly sweetened with yogurt and maple syrup

I’ve even added some 100% cocoa powder to the batter to make Chocolate Crepes!

Experiment, choose good quality toppings and you’re set.

If you’re looking for a giant resource with more great recipes that are not only good for you but also delicious and easy to make, check out my friend Dave Ruel’s Anabolic Cooking cookbook at the link below:

Got any good health recipes that are also DELICIOUS?

Share below…

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9 years ago


What would you consider to be the optimal ratio for macro-nutrient intake?

I mean, what percentage of daily calories should come from carbs vs protein vs fat?

9 years ago
Reply to  PH

It depends on the goals… but when it really comes down to it, there is no optimal static macronutrient intake – the body is so dynamic and its needs changing based on your lifestyle, that one ratio will never provide optimal results for all conditions.

Case in point – in times of heavy strength training, higher protein requirements are best… In times of serious stress at home or work, you need to eat more fat to make sure your hormonal systems don’t get burnt out…

If you’re doing a whack load of endurance training, carb intake must be increased… So you see there is no single solution!

9 years ago

Oh man it is cold where you live!

9 years ago
Reply to  Mike

Hah – it’s not that bad. 🙂

9 years ago

Yes and you can eat it on your non-cheat days too!!!