Treat Yo' Self 2025: How To Fit Indulgences Into Your Nutrition Goals

"The only way to get rid of temptation is to yield to it." — Oscar Wilde

When it comes to nutrition for weight loss or maintenance, there’s a lot of noise out there — often in the form of rigid rules, restrictive diets, or flat-out food shaming. But here’s my philosophy: there are no bad foods.

Some foods are simply more nutritious or more filling. Some help you hit your calorie or protein goals more easily. Others might take a little extra planning to work into your day. And yes, some foods — if consumed mindlessly or in excess — might make it harder to stick to your plan. But that doesn’t mean they’re "off-limits." In fact, embracing indulgence — strategically and mindfully — is essential to any long-term, sustainable approach to nutrition.

Creami Vanilla Protein Ice Cream with Rainbow Sprinkles

Flexibility Fuels Consistency

Rigid all-or-nothing diets are rarely sustainable. The more we try to resist cravings, the more they tend to grow — until we overindulge, feel like we’ve failed, and give up entirely. Instead of swinging between restriction and regret, a flexible approach that includes room for treats and indulgences is both mentally and metabolically healthier.

A 2017 review in the International Journal of Obesity found that flexible dieting approaches — ones that allow for occasional indulgences — are associated with better long-term weight management and less psychological distress compared to rigid dieting styles (Westenhoefer, 2017).

Want the full breakdown of how to structure your diet for fat loss or body recomposition? Read my guide: Everything You Need To Know About Nutrition for Weight Loss Goals

My Daily Sweet Strategy

I like to start (and often also end) each day with something sweet. Not only does it help me satisfy cravings and reduce the urge to snack throughout the day, but I’ve found that when I make my indulgences high-protein, low-calorie, and high-volume, I’m never left feeling deprived.

Below are my favorite go-to recipes, from 2-minute no-bakes to next-level Ninja Creami creations.

🥣 No-Bake Blueberry Cheesecake Bowl

~290 kcal | 30g carbs | 30g protein | 5g fat

Inspired by @macroswithem

Ingredients:

• 200g Non-Fat Vanilla Greek Yogurt

• 6g Cheesecake (or Vanilla) Sugar-Free Instant Pudding Mix

• 10g Whipped Cream Cheese

• 16g Vanilla Protein Powder

• 40g Frozen Blueberries

• 1–2g Zero Calorie Sweetener (I like liquid Splenda — about 5 short squirts)

Instructions: Mix all ingredients in a bowl, adding frozen blueberries last. You can use fresh blueberries instead of frozen (or a mixture of both), but the frozen blueberries give a nice texture and help chill the concoction. You can also add toppings as desired or tweak the base for different flavors (I'll use plain Greek yogurt and zero calorie sweetener with chocolate and peanut butter protein and chocolate pudding mix, or vanilla and added honey with pistachio pudding mix, etc...) Bonus step: pop the whole bowl in the freezer for 10 minutes before eating to give it a firmer consistency.

🫐 Mini Blueberry Cottage Cheesecakes

Per cheesecake: 75 kcal | 6g carbs | 7g protein | 2.5g fat

Inspired by @ashleyandtheapron and Sandy Coughlin / Reluctant Entertainer

Ingredients (makes 12):

• 454g 1% fat cottage cheese

• 1 egg

• 17g flour

• 30g vanilla whey protein isolate

• 8g sugar-free Jello cheesecake pudding mix

• 15g coconut oil

• 20g whipped cream cheese

• 50g plain nonfat Greek yogurt

• ~100g blueberries

• 1 tbsp maple syrup

• 1–2g Zero Calorie Sweetener

Instructions: Preheat the oven to 350°F. Line 12 cups of a muffin tin with paper or silicone liners and spray evenly with cooking spray. Blend yogurt, cottage cheese, egg, maple syrup, sweetner and egg until smooth. Divide evenly between muffin tin cups and then add a few whole blueberries to each. Bake at 350°F for 20–25 mins or until the center is just set. Remove and chill in the fridge until cooled.

🍪 Overnight Oreo PrOats

427 kcal | 57g carbs | 39g protein | 7.6g fat

Inspired by @theflexibledietinglifestyle

Ingredients:

• 40g Old Fashioned Oats (blended into powder)

• 30g Chocolate Whey Protein Isolate

• 12g Vegan Chocolate Protein Powder

• 10g Cocoa powder

• 6g Sugar-Free Chocolate Instant Pudding Mix

• 60g Skim Milk

• 30g Non-Fat Plain Greek Yogurt

• 1g Zero Calorie Sweetener

• 1 Oreo (broken in half)

Instructions: Blend oats into powder and then add all dry ingredients (except Oreo) to a bowl. Stir in wet ingredients and then add cold water slowly as you mix until you get a slightly-runnier-than-cookie-dough-like consistency. Add half of the Oreo, crushed to the mixture and place in ramekin or serving bowl. Top with the other half of Oreo, crushed. Cover with plastic wrap and allow to set in refrigerator overnight (or for one hour in freezer). Serve cold and enjoy.

🥜 Chocolate Peanut Butter Cup PrOats

436 kcal | 50g carbs | 32g protein | 17g fat

Ingredients for PrOats:

• 40g Old Fashioned Oats

• 9g Chocolate Whey Protein Isolate

• 13g Be Amazing Vegan Chocolate Brownie Protein Powder

• 20g PBFit Peanut Butter Powder

• 11g Cocoa powder

• 5g Sugar-Free Chocolate Instant Pudding Mix

• 1–2g Zero Calorie Sweetener

Ganache Topping:

• 7g Coconut Oil

• 5g Reese’s Peanut Butter Chips

• 3g Crushed Peanuts

• Sea Salt + 1 squirt sweetener

Instructions: Blend oats into powder and then add all dry ingredients to a bowl. Stir in any wet ingredients and then add cold water slowly as you mix until you get a slightly-runnier-than-cookie-dough-like consistency. Pour into ramekin or small serving bowl. Melt coconut oil and peanut butter chips in the microwave for 90s. Add a squeeze of liquid sweetener and mix well. Pour over the PrOats, spreading evenly. Sprinkle crushed peanuts and sea salt on top. Cover with plastic wrap and allow to set in refrigerator overnight (or for one hour in freezer). Serve cold and enjoy.

Ninja Creami Recipes

*Toppings/mix ins not included in calories/macros provided.

🍰 Creami Blueberry Cheesecake Ice Cream

280 kcal | 38g carbs | 22g protein | 5g fat

Ingredients:

• 1.25 cups Fat Free Milk

• 50g 5% Greek Yogurt

• 60g 1% Fat Cottage Cheese (blended)

• 10g Whipped Cream Cheese

• 15g Blueberry Preserves

• 7g Blue Agave Nectar

• 5g Sugar-Free Cheesecake Jello Pudding Mix

• 3/8 tsp Guar Gum

• 1–2g Zero Calorie Sweetener (I like liquid Splenda — about 5 short squirts)

• Dash Sea Salt

• +15g Greek Yogurt (for re-spin)

Instructions: Mix together with immersion blender or milk frother (for this recipe, an immersion blender is best). Freeze at least 24 hours. Run on lite ice cream cycle. Add 15g Greek yogurt or 15mL milk and a dash of sea salt and re-spin. Add mix-ins* of your choice (I like to add frozen blueberries, sugar-free chocolate chips and cinammon) and run on mix-in cycle. Add toppings* of your choice and serve immediately.

☕ Creami Mocha Ice Cream

300 kcal | 28g carbs | 31g protein | 7g fat

Ingredients:

• 1.25 cups Fat Free Milk

• 100g 5% Greek Yogurt

• 20mL Coffee

• 15g Chocolate Whey Protein Isolate

• 6g Cocoa Powder (Anthony's Organic Culinary Grade Cocoa Powder is best)

• 5g Sugar-Free Choc Pudding Mix

• 4g Instant Coffee Powder

• 0.25 tsp Guar Gum

• 1–2g Zero Calorie Sweetener (I like liquid Splenda — about 5 short squirts)

• +15mL Milk + 15g Greek Yogurt, Sea Salt, Cinnamon (for re-spin)

Instructions: Mix together with immersion blender or milk frother. Freeze 24 hours. Run on Lite Ice Cream Cycle. Add 15mL milk, a dash of sea salt and a sprinkle of cinnamon and re-spin. Add mix-ins* of your choice (I like to add hazelnuts) and run on mix-in cycle. Add toppings* of your choice (I add more cinnamon and espresso powder) and serve immediately.

🎂 Creami Birthday Cake Ice Cream

240 kcal | 7g carbs | 42g protein | 5g fat

Ingredients:

• 1 Premier Protein Cake Batter Shake

• 20g Be Amazing Vegan Birthday Cake Protein Powder

• 0.5 tsp Guar Gum

• Dash Sea Salt

• +15mL Milk + 15g Greek Yogurt (for re-spin)

• Optional mix-in: Rainbow Sprinkles*

Instructions: Mix together with immersion blender or milk frother. Freeze 12–24 hours. Run on Lite Ice Cream Cycle. Add 15mL milk and 15g Greek yogurt, a dash of sea salt and re-spin. Add some rainbow sprinkles* for mix-in cycle. Serve immediately.

🍫 Creami Quadruple Chocolate Ice Cream

270 kcal | 18g carbs | 40g protein | 6.5g fat

Ingredients:

• 1 Fairlife Chocolate Shake

• 16g Cocoa Powder (Anthony's Organic Culinary Grade Cocoa Powder is best)

• 10g Chocolate Whey Protein Isolate

• 5g Sugar-Free Choc Pudding Mix

• 1/2 tsp Guar Gum

• +15mL Milk + 15g Greek Yogurt (for re-spin)

• Sea Salt

Instructions: Mix together with immersion blender or milk frother. Freeze 12–24 hours. Run on Lite Ice Cream Cycle. Add 15mL milk and 15g Greek yogurt, a dash of sea salt and re-spin. Add any mix-ins* (I like chocolate chips or hazelnuts or peanuts) and run on mix-in cycle. Add any toppings* (I like to top with 5g crumbled Fiber One Chocolate Fudge Brownie, a squirt of Hershey’s zero-sugar chocolate syrup, and a dusting of cocoa powder) and serve immediately.

Final Thoughts

Building a healthy relationship with food means making room for joy, indulgence, and the occasional craving. There’s no badge for eating dry chicken and broccoli every single day and there's no shame in ending your night with ice cream (even the regular kind). If it fits your calories, your macros, and your life, it fits your plan.

Reference

Westenhoefer, J. (2017). Cognitive restraint of eating: Its relationship to diet and weight outcomes. International Journal of Obesity, 41(6), 789–793. https://doi.org/10.1038/ijo.2017.44