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What's A Cheat?

Our meal plans are based on the 2005 Dietary Guidelines for Americans and utilize eight food groups for a nutritionally balanced diet.


Food preparation and hidden ingredients can greatly affect how to properly allocate your meal servings. Cheats can sneak up you if you're not careful what you eat. Use the following tips to help identify cheats:

  • Added Fats - All added fats are counted as cheat calories. Dairy should be non-fat or 1% only. If you drink whole milk, log the "added fat" calories as cheats. 100 calories = 1 serving of cheats. Meat should be 95% lean; poultry should be skinless.

  • Added Sugars - Added sugars are in many foods. Read your labels. Count all added sugars as cheats.

  • Preparation - Pay attention to how food is prepared. Soft oils are liquid at room temperature. If you cook or prepare with butter or other "solid fats" count those calories as cheats. A deep fryer may look liquid but that's because it's not at room temp!

Find more information about our nutritional strategy in this article.

Meal Plans

1,200 Calorie Meal Plan
1,300 Calorie Meal Plan
1,400 Calorie Meal Plan
1,500 Calorie Meal Plan
1,600 Calorie Meal Plan
1,700 Calorie Meal Plan
1,800 Calorie Meal Plan
1,900 Calorie Meal Plan
2,000 Calorie Meal Plan
2,100 Calorie Meal Plan
2,200 Calorie Meal Plan
2,300 Calorie Meal Plan
2,400 Calorie Meal Plan

1 comment
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Thursday, June 21, 2012 12:47 AM
I find this article very important in that if you have a cheat day to eat sweets make sure that it is eaten during the middle of the day and not in the evening. That way your body will have a chance to digest it and also try a long cardio day for at least a 1/2 to 1 hour to burn those excess calories.

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