Recipes Sweet treats

How To Be Cunning With Your “Cheat Day”

19th November 2017

By Harriet Mallinson | Published on November 19, 2017

The magic two words, ‘cheat day’ can be enough to send shivers down a dieter’s spine.

One glorious day away from plain chicken and broccoli when you can pretty much devour what you’ve been craving all week. Will it be a rich, cheesy lasagna? An indulgent tub of Ben and Jerry’s? Whatever your poison, this reward day can be enough to motivate those trying to be healthy through the week.

However, Sam Yassin, a strength and conditioning coach and founder of transformational fitness programme, Back2Fitness, believes there needs to be a change in the way people think about cheat days.

Rather than calling them, “cheat days” they should be rebranded to “re-set days,” says Sam. He suggests that rather than using these 24 hours as an opportunity to cram in naughty treats, dieters should replace just one of their daily meals with something they are craving.

As well as giving dieters a little of what they fancy, a re-set meal can also work to educate the body on what is good and bad for it, re-setting it in to action.

“The problem a cheat day,” advises Sam, “is that people can go crazy, eating everything they know they shouldn’t, effectively undoing the great work they have already done.”


– RELATED: MACROS’ Definitive Guide To Protein Balls: Part One


While for many people the cravings for sweet snacks and fat-laden foods are too great, this can be avoided by following the right diet plan in the first place.

“In a well-balanced diet,” says Sam, “the cravings for sat-fats, salt and sugar are addressed with less indulgent substitutes, making them easier to ignore.”

So, to help you get your sweet fix while not ruining your week of good work, why not try making these delicious peanut butter and chocolate balls?





  • 1 tbsp crunchy peanut butter
  • 4-5 tbsp unsweetened almond milk (if not available, any other milk is okay)
  • 1 scoop unflavored whey protein
  • 25g 85% dark chocolate
  • 1 tbsp raw organic cacao
  • 2 tbsp organic
  • Coconut flour
  • 2 tbsp Trivia sweetener (optional)
  • 1 tbsp PB2 peanut butter flavoring (optional)



Step 1: Mix all the ingredients in a bowl to make a dough.

Step 2: Add extra almond milk if the texture is not binding properly and add more coconut flour or cacao if the texture is too moist.

Step 3: Divide into six sections and roll each one with your hands to create a ball shape. Place on a plate or nonstick tray in your fridge.

Step 4: Melt the dark chocolate.

Step 5: Dip each ball into the chocolate until fully covered and place on the tray/ plate.

Step 6: Place balls back in the fridge until hard. Dig in.


155 calories | 10.5g protein | 7.3g carbs | 8.4g fat


Find out more about Sam and his company Back2Fitness.