Did you know that cutting 100 calories per day could help you lose over 10 lbs a year?
We’ve put together 100 simple swaps that save at least 100 calories a pop!
Breakfast Breakthroughs
- Make an omelet with 1 egg and 2 egg whites instead of 3 whole eggs.
- Choose a whole grain english muffin instead of a bagel.
- Spread 2 tbsp. sugar-free jam on an english muffin instead of 1 tsbp. butter.
- Replace ½ cup of granola with ½ cup of oatmeal cooked in water.
- Have 3 slices turkey bacon instead of 3 slices regular bacon.
- Replace fried eggs with hard boiled eggs.
- Top toast with 1 tbsp. of peanut butter instead of 2 tbsps.
- Cook ½ cup of oatmeal 1 cup of water instead of 1 cup of milk.
- Sweeten oatmeal with cinnamon instead of milk and sugar.
- Replace 3 oz. pork sausage with 3 oz. lean turkey sausage.
- Top pancakes with ½ cup berries instead of 2 tbsps. maple syrup.
Lighter Lunches
- Skip the second piece of bread to make an open face sandwich.
- Top a salad with tuna packed in water instead of tuna packed in oil.
- Add lettuce and tomato to a sandwich instead of 1 slice of cheese.
- Make egg salad with low-fat plain greek yogurt instead of mayonnaise.
- Sweeten up a salad with ¼ cup of fresh raspberries instead of ¼ cup dried cranberries.
- Make a sandwich on a sandwich thin instead of on a bun.
- Dress a salad with fresh squeezed lemon or 1 tbsp. balsamic vinegar instead of 2 tbsps. regular salad dressing.
- Make a sandwich with 3 oz. lean turkey rather than 3 oz. roast beef.
- Spread mustard on your sandwich instead of mayonnaise.
- Turn your pita wrap into a lettuce wrap.
- Serve a sandwich with 1 cup of raw vegetables instead of 1 serving of pretzels.
- Downsize your wrap by using a small tortilla rather than a large one.
Dinner Developments
- Replace half of the beans in a chili recipe with an equivalent amount of mushrooms.
- Make a meatloaf with 98% lean ground beef instead of regular beef.
- Trim the fat off of your meat or poultry before cooking.
- Broil a 3 oz. steak instead of pan frying it in butter or oil.
- Skip the skin of rotisserie chicken.
- Swap 4 oz. of salmon for 4 oz. tilapia.
- Replace linguini pasta with spiralized zucchini noodles.
- Swap spaghetti squash for spaghetti.
- Leave the cheese out of homemade pesto sauce.
- Top your pasta with ¼ cup marinara sauce instead of ¼ cup alfredo sauce.
- Make a turkey burger instead of a beef burger.
- Serve your burger on a lettuce bun rather than on a regular bun.
- Make a pizza on a light pita or tortilla instead of store-bought crust, pizza, or delivery.
- Roast vegetables in a few spritzes of cooking spray and spices instead of in a tbsp. of oil.
- Saute vegetables in vegetable broth instead of oil.
- Steam vegetables instead of roasting or sauteeing them in oil.
- Top steamed vegetables with hot sauce instead of butter.
- Replace half of the meat in your meat sauce with vegetables like zucchini, spinach, and mushrooms.
- Serve your favorite wing sauce with baked cauliflower instead of fried chicken.
- Top pasta with 2 tbsps. light parmesan cheese instead of ¼ cup of regular, full-fat cheese.
- Serve a stir-fry over 1 cup of cauliflower rice instead of ½ cup of regular rice.
- Top a baked potato with ¼ cup fat-free greek yogurt instead of regular sour cream.
- Make a cauliflower mash instead of mashed potatoes.
- Bake 1 sweet potato cut into ‘fries’, instead of deep frying regular potato fries.
- Serve dinner on a small side plate instead of a large plate.
- Invest in non-stick cookware so you don’t have to add butter or oil when cooking.
- Leave 4-5 bites on your plate at each meal.
Smarter Snacks
- Snack on a small apple instead of 1 cup dried apple slices.
- Snack on 1 cup of celery sticks with peanut butter instead of an apple with peanut butter.
- Opt for fruit packed in water instead of juice.
- Swap a serving of chips with 3 cups of plain air-popped popcorn.
- Order a kid-sized popcorn at the movie theater.
- Top popcorn with herbs and spices instead of butter and oil.
- Munch on ½ cup edamame instead of ¼ cup raw almonds.
- Swap a ¼ cup salted almonds for a 1 serving of lightly salted pretzels.
- Serve up hummus with 1 cup of raw veggies instead of 1 serving of crackers.
- Munch on a serving of tortilla chips with ¼ cup of salsa instead of ¼ cup queso.
- Make homemade tortilla chips by slicing a small pita bread into triangles, spraying it with cooking spray, and seasoning it with garlic powder and salt.
- Swap ½ cup of full-fat yogurt with ½ cup low-fat greek yogurt.
- Snack on 2 whole grain rice cakes with peanut butter instead of 2 slices of toast with peanut butter.
Drink Do-Overs
- Skip the sugar and syrups in your morning coffee.
- Make a latte with non-fat milk instead of 2% milk.
- Order a flavorful cup of herbal tea instead of a sugary flavoured coffee.
- Swap a can of regular soda with a can of carbonated water.
- Replace a glass of orange juice with a big glass of lemon water.
- Add juice ice cubes to a glass of water instead of pouring yourself a glass of juice.
- Freshen up with lemon water instead of lemonade.
- Have a small glass of wine or beer instead of a sugary cocktail.
- Make a drink with seltzer instead of tonic.
Diet-Friendly Desserts
- Treat yourself to a small scoop of ice cream in a bowl instead of a waffle cone.
- Enjoy a scoop of frozen yogurt instead of full-fat ice cream.
- Satisfy your sweet tooth with yogurt and berries instead of ice cream.
- Replace a bag of skittles with a cup of mango (nature’s candy!).
- Skip the crust and sautee apples in cinnamon for a healthy “slice” of apple pie.
- Replace an entire chocolate bar with 5 strawberries dipped in half a melted chocolate bar.
- Enjoy a small donut instead of a large muffin.
- Replace a popsicle with ½ cup frozen grapes.
- Use applesauce or pumpkin puree instead of oil in homemade baked goods.
- Split any dessert with a loved one.
Restaurants Renovations
- Skip the bread basket.
- Enjoy a minestrone soup instead of cream of vegetable.
- Order a cup of soup instead of a bowl.
- Haver a salad with cheese or croutons — not both.
- Choose a light italian dressing instead of creamy ranch or caesar.
- Order salad dressing on the side and lightly dip your fork in the dressing before each bite.
- Order a soup and a small salad instead of large entree.
- Opt for a quarter chicken breast instead of a chicken leg.
- Have a side salad instead of french fries.
- Order steamed rice rather than fried rice.
- Enjoy a bowl of plain penne pasta instead of tortellini.
- Have a leaner 4 oz. filet mignon instead of fattier 4 oz. prime rib.
- Swap a baked potato for steamed vegetables.
- Choose a grilled chicken breast instead of chicken tenders.
- Order a grilled fish taco instead of a fried fish taco.
- Opt for sashimi (raw fish) instead of sushi (fish on top of rice).
- Treat yourself to a slice of vegetarian pizza instead of pepperoni pizza.
- Share a restaurant entree with a family member or friend.
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