I'm a firm believer that every one messes up! Just get back on track the next day or even the same day. Is salads the answer, NO! only in moderation. If you can go to www.bodybuilding.com and go to nutrition or look at the many food terms and definitions, You will find a wealth of information on plans of action. Remember to eat six small meals a day, drink plenty of water and balance your proteins, fats and carbs. WATCH the sodium and look at the labels.