For serious bodybuilders, the "cheat meal" is a controversial subject. Some see it as a necessary break from the strict confines of meal prep and calorie counting, while others see it as a potential setback. But the truth is, when done strategically, a well-planned cheat meal can offer benefits such as recharging glycogen stores, providing mental relief, and even boosting metabolism.
Here’s a breakdown of some of the most popular cheat meals that bodybuilders turn to and why they can work — as long as you don’t let them turn into cheat days.
1. Burgers and Fries: The Classic Go-To
Why it works: A burger packs in protein (thanks to the beef), carbs from the bun, and fats from the cheese and sauces. Throw in a side of fries, and you’ve got the perfect mix of macronutrients that can help replenish depleted glycogen stores after a week of intense training. Plus, the higher sodium content helps to retain water, filling out muscles for that pumped look.
Pro tip: Opt for a double patty to maximize the protein intake and keep the burger relatively clean. Swap regular fries for sweet potato fries if you want a slight nutritional boost.
2. Pizza: Carb Heaven
Why it works: Pizza, when loaded with high-protein toppings like grilled chicken, pepperoni, or even bacon, becomes a balanced meal full of carbs, fats, and protein. The dough provides an excellent source of fast-digesting carbohydrates that can fuel muscle recovery, especially after leg day or heavy compound movements.
Pro tip: Thin-crust options reduce the number of empty calories. Skip the extra cheese and instead pile on more protein-rich toppings.
3. Pancakes and Waffles: The Sweet, Carb-Filled Treat
Why it works: Pancakes and waffles may seem indulgent, but they’re an excellent source of carbs to replenish glycogen after an exhausting week of training. Adding toppings like Greek yogurt or cottage cheese instead of syrup can bump up the protein content, making it a cheat meal that also aids recovery. This meal hits hardest on re-feed days when your body is begging for some quick-digesting carbohydrates.
Pro tip: Throw in some eggs and bacon for added protein and fats to balance out the sugar rush.
4. Sushi: Clean, But Still a Cheat
Why it works: Sushi, especially rolls loaded with rice, can be a perfect cheat meal. Rice is a bodybuilder’s best friend when it comes to fast-digesting carbs, and lean protein from the fish provides a great recovery boost. The moderate fat content from avocado and fish oils also supports hormonal balance after days of restrictive eating.
Pro tip: Go for rolls with minimal cream cheese or tempura toppings to keep the fat content in check while focusing on fish-rich options like tuna, salmon, and shrimp.
5. Ice Cream: A Bodybuilder’s Dream Dessert
Why it works: Ice cream is surprisingly a favored cheat meal among bodybuilders for its high fat and sugar content, which helps to restore depleted energy levels. A serving of ice cream can spike insulin levels, pushing nutrients back into muscle cells. Paired with a post-cheat meal protein shake, this treat can give a psychological break without derailing progress.
Pro tip: Opt for a higher protein version like Halo Top or add a scoop of whey protein to the mix to soften the sugar impact.
6. Steak and Loaded Potatoes: The High-Protein Feast
Why it works: A massive steak with a side of buttery, loaded potatoes is a cheat meal for the gods. Steak delivers essential amino acids to fuel muscle repair and growth, while the potatoes provide the carbs needed to refill glycogen stores. The fats from butter, cheese, or sour cream give the body an additional source of slow-burning energy.
Pro tip: Go for leaner cuts like sirloin or filet mignon if you’re trying to keep fat intake lower, but don’t skimp on the toppings. This is your cheat meal, after all.
7. Donuts: The Sugary Re-feed
Why it works: Donuts are a quick way to spike insulin, making them a fast-acting glycogen refill after a tough workout. The sugar hit can help bodybuilders feel fuller and more satisfied after a long week of dieting without going overboard. Many bodybuilders plan their donut indulgence after their most intense training sessions when their bodies can efficiently use the sugar.
Pro tip: Timing is key. Enjoy donuts as a post-workout treat to help mitigate fat storage and put the sugar spike to work.
Why Cheat Meals Can Work for Bodybuilders
For bodybuilders, cheat meals aren’t just about satisfying cravings—they can be a strategic tool. After weeks of restrictive eating, carb depletion, and intense training, a cheat meal can help restore energy levels, give the metabolism a needed boost, and reset your mental focus. That being said, cheat meals should be planned. Allowing yourself a cheat meal once a week or even every two weeks is ideal. If you go into it without a plan, it’s easy to turn one cheat meal into a cheat weekend.
Key takeaway: The best cheat meals for bodybuilders focus on replenishing glycogen, packing in protein, and offering a mental break. Use them as a tool to help push through plateaus and refuel your muscles, rather than derailing your progress. Remember, it’s not about indulging every craving — it’s about fueling future gains.
